Small group training · max 4 per group
Small group training · max 4 per group
Small group training · max 4 per group
Get stronger, fitter and more energised in 12 weeks.
12 weeks of strength training, personal coaching and nutrition guidance to help you get stronger, have more energy and stay consistent without giving up the food, dinners out and lifestyle you enjoy.
Updated: 11 spots left
12
weeks
4
Max per group
Including
Nutrition plan and coaching
After every session
Recovery massage + protein shake
THE VITALAVIDA APPROACH
Why I coach this way.
After years of coaching people, I’ve learned how much difference personal attention makes.
I want to know what you lifted last time, how many reps you did and where I can push you a little further today. And I want to know what’s happening outside the gym too, because that matters just as much.
01
See proof that you’re getting stronger
I keep track of your weights and reps, so I know exactly what you did in your last session. We keep working on the same key exercises and gradually build them up, so you can actually see yourself getting stronger week after week.
02
Personal attention in a group of four
You train with a maximum of four people. That gives me the time to watch your technique, adjust your training and push you when you can do more, while the people around you motivate you to give that little bit extra.
03
Know what works for you, even when I’m not there
I stay involved with your nutrition too. We look at what works with your normal life, including dinners out, weekends and holidays, so getting fitter doesn’t mean saying no to everything you enjoy.
04
Build a training rhythm you can maintain
We train your whole body twice a week, so you can make real progress without having to spend half your week in the gym. Those two sessions become a fixed part of your week and give you a rhythm you can keep up.
12 WEEKS
What the 12 weeks look like.
WEEK 1 - Know where you stand
Feeling good about getting started.
We look at where you are now, what you want to achieve and what you need . From there, we set up your training and nutrition.
WEEK 2-4 - Build your strength
You start seeing yourself get stronger
"Your weights and reps begin to move up, and exercises that felt difficult at the start already begin to feel better."
WEEK 5-8 - GET STRONGER
Start feeling the difference
Your weights start going up, exercises feel better and you begin to notice that you have more energy outside the gym too.
WEEK 9-12 - MAKE IT YOURS
It starts to become part of your life
By now, you know what works for you with training and nutrition. Including weekends, dinners out and holidays.
Members
Our members results.
"I didn't feel like I wasn't allowed to do anyhing anymore. I still eat out and I can finally wear shorts again."
Leonie Schuit
Lost 15kg in 16 weeks
"I move better, I am stronger, even my mood has improved. But apart from that I don't need to take my high blood pressure pills anymore."
Marc
Lost 29kg in 26 weeks
"After years of back pain I thought I would never do heavy lifting again. But right now I am 9kg lighter and the pain in my back is practically gone."
David
Lost 9kg in 16 weeks
QUESTIONS
Before you apply.
What if I lose less than 6 kg?
Follow the full 16-week program and meet the agreed conditions, but lose less than 6kg? You get your money back.
Do I need to follow a strict diet?
No. We agree on realistic changes to your nutrition that fit your life. You do need to follow those agreements for the guarantee to apply.
Is Small Group Training still personal?
Yes. Groups are limited to four people, so your technique can be corrected and your weights and progress are still tracked individually.
What if I’m not very experienced with strength training?
That’s completely fine. You’ll learn the exercises properly and train at a level that fits where you are now. With only four people in a group, there’s enough attention to coach you closely.
What if I have pain or physical limitations?
Tell us during your intake. We look at what you can do and adjust your training where needed. Melissa’s own approach is very much push when you can, protect when you need it.
QUESTIONS
Before you apply.
What if I lose less than 6 kg?
Follow the full 16-week program and meet the agreed conditions, but lose less than 6kg? You get your money back.
Do I need to follow a strict diet?
No. We agree on realistic changes to your nutrition that fit your life. You do need to follow those agreements for the guarantee to apply.
Is Small Group Training still personal?
Yes. Groups are limited to four people, so your technique can be corrected and your weights and progress are still tracked individually.
What if I’m not very experienced with strength training?
That’s completely fine. You’ll learn the exercises properly and train at a level that fits where you are now. With only four people in a group, there’s enough attention to coach you closely.
What if I have pain or physical limitations?
Tell us during your intake. We look at what you can do and adjust your training where needed. Melissa’s own approach is very much push when you can, protect when you need it.
APPLY
See if Vitalavida is right for you.
Answer a few questions about where you are now and what you want to achieve.
I’ll read your answers and give you a call to get to know you a little better. If it feels like a good fit, we’ll book your intake.
1. Tell me about yourself
Answer a few short questions so we know a little about you and what you want to achieve.
2. We’ll get in touch personally
We’ll talk about your goals, where you are now and whether the 12-week program is a good fit for you.
3. Join a free try-out training
Train with us, meet Melissa and experience what the Small Group Training is actually like.
Made with love by Melissa, owner of Vitalavida ♡