VSJ Fitness

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4 Week Total Body Conditioning Program

$60.00
every 2 weeks for 4 weeks ($120.00 total)
The Total Body Conditioning Program is a 4 Week program designed for those looking for a challenge in their workouts but unsure of where to begin.

None of the workouts in this program require major equipment, aside from dumbbells, kettlebells and a mat. You can modify the program as you see fit to make it more or less challenging. You should set aside about 45 minutes each day for the workout, plus a warm-up and cool-down. Each week, you'll receive three strength workouts, two cardio workouts, and you'll get two rest (or active rest) days. All workouts will be made available on my app which will help with demonstration and also access to a timer for the circuits.

For this workout, along with several of the strength workouts throughout this challenge, you’ll need either a set of weights or one heavy weight. You can use dumbbells or kettlebells, and I’ve included specific notes below on how you can modify depending on what you’ve got.

You can also tailor these workouts to fit your schedule and level of difficulty. Every workout in this program is designed as a circuit, and you can do that circuit three to five times, depending on how you feel. All of the workouts are also timed—meaning you should move at a pace that’s comfortable for you. Whether you do 20 reps or 8 reps, you should always focus on maintaining proper form.
Program will begin Monday May 2nd!

Glute Camp Drop In

$10.00
This is a bootylicious body weight rhythmic class! This class will leave you feeling strong, accomplished, and sweaty by incorporating resistance bands, dance fitness, high reps and cardio blasts! Created by Valarie James



Resistance Training

Dance Fitness

Cardio Blasts

High Intensity Reps

Class Length:

45 minutes- 1 Hour



Equipment needed: Hip/Booty Bands

Purchase bands here: VSJ Fitness Print Booty Bands- Medium Resistance | VSJ Fitness (square.site)


Location: Alpha Human Performance

3233 Eastern Ave SE Grand Rapids, MI 49508

Once you purchase this package, you will receive a confirmation email. Scroll to the bottom of the email and select "Schedule". From there you will be able to schedule which sessions you are able to attend. If you have any questions please email me at vsjfitness@gmail.com

Glute Camp 8 Class Package

$55.00
This is a bootylicious body weight rhythmic class! This class will leave you feeling strong, accomplished, and sweaty by incorporating resistance bands, dance fitness, high reps and cardio blasts! Created by Valarie James



Resistance Training

Dance Fitness

Cardio Blasts

High Intensity Reps

Class Length:

45 minutes- 1 Hour



Equipment needed: Hip/Booty Bands

Purchase bands here: VSJ Fitness Print Booty Bands- Medium Resistance | VSJ Fitness (square.site)



Location: Alpha Human Performance

3233 Eastern Ave SE Grand Rapids, MI 49508

Once you purchase this package, you will receive a confirmation email. Scroll to the bottom of the email and select "Schedule". From there you will be able to schedule which sessions you are able to attend. If you have any questions please email me at vsjfitness@gmail.com
** Packages Expires Within 60 Days of Purchase**

Sweat Sessions Training Program

$199.00
per month for 3 months ($597.00 total)
Sweat Sessions Training Program

Start: January 24th 2022

Sweat Sessions Training Program is a 12-week opportunity to work closely with me as I’ll lead you through my brand new program. This program was designed based on my experience of helping men and women reaching their wellness goals Whether it’s for weight loss or using fitness as a stress reliever- this training program will help you reach your desired goals through

1. Easily managing your food intake and recognizing what works for you individually
2. Replacing those limiting beliefs and shifting your mindset to attract high vibe relationships and opportunities through mindset training
3. Building and maintaining a sustainable fitness routine that doesn’t cause you too much time
And SO much more!
This program focuses on 3 Pillars
Fitness:
Receive 4 workouts per week that include lower body, upper body & core, full body and Hiit & core
Recorded demonstrational videos for each exercise
Weekly Coaching Thursdays at 8pm

Nutrition:
To get the results you are looking for, we must eat! The key to a sustainable nutritional diet is making sure we are eating the appropriate portions that matches our body type. You will receive a weekly meal guide that includes breakfast, lunch, dinner, and snacks. This guide will not solely focus on numbers for calories, we will focus on enjoying the meals we love in moderations

Mindset:
Inside of our accountability group, I share daily motivation, inspiration, and tools to help you retrain the way you think about your body & health+ fitness journey

Equipment Needed:
- Booty Bands of varied resistance
- Dumbbells and/or kettlebells ( at least 5lbs-12lbs for beginners; 15lbs-30lbs for more advanced)

You have to be ready to make a change and to take action and be able to make a small investment towards your transformation! Because of the amount of work and connection I want to make for each person, I am only accepting 6 spots. If you are READY, then click the link below to get started!

Nutrition Assistance

Nutrition Assistance 4 Week Meal Plan Package

$130.00
This package includes:

An Initial consultation to review your nutrition habits, your health, brief review of medical history, dietary supplements and medication use, exercise habits, lifestyle factors, and your nutrition, health, and weight-management goals.
• Collection of your height, weight, and waist circumference to track your progress over time

4 Week Meal Plan based on your fitness goals

2- 30-minute coaching calls

Nutrition Assistance 8 Week Meal Plan Package

$210.00
This package includes:

An Initial consultation to review your nutrition habits, your health, brief review of medical history, dietary supplements and medication use, exercise habits, lifestyle factors, and your nutrition, health, and weight-management goals.
• Collection of your height, weight, and waist circumference to track your progress over time

8 Week Meal Plan based on your fitness goals (received every 4 weeks)

3- 30 minute coaching calls

Nutrition Assistance 12 Week Meal Plan Package

$440.00
This package includes:

An Initial consultation to review your nutrition habits, your health, brief review of medical history, dietary supplements and medication use, exercise habits, lifestyle factors, and your nutrition, health, and weight-management goals.
• Collection of your height, weight, and waist circumference to track your progress over time

12 Week Meal Plan based on your fitness goals (received every 4 weeks)

4- 30 minute coaching calls

Women's Health Collective

WHC: Gentle Yoga

$120.00
45 minutes
Gentle flow yoga is geared specifically for those new to yoga or those who are interested in a gentle practice. This class incorporates simple flowing sequences to warm up the body, as well as slower paced movements focusing on alignment, strength, balance and flexibility. Each class will end with a period of relaxation. This class is appropriate for all people, no experience or flexibility required!

This is a 6 class package. Once you purchase this package, you will be sent a confirmation email. In the email you will see "Schedule" . Select the link and you will be prompted to schedule for all 6 classes you are able to attend.

WHC: Small Group Training

$120.00
45 minutes
Join us for a fun way to workout with a personal trainer in a small group setting. Classes are limited to 8 people and include low impact workouts and strength training. Learn new strength building techniques you can do at home! All fitness levels welcome!

This is a 6 class package. Once you purchase this package, you will be sent a confirmation email. In the email you will see "Schedule" . Select the link and you will be prompted to schedule for all 6 classes you are able to attend.

WHC: Yoga & HIIT

$120.00
45 minutes
This fun series blends high-intensity interval training with yoga-inspired moves to increase your strength, flexibility and endurance. Each sweat session mixes intense bursts of exercise with short periods of rest to boost your energy and metabolism throughout each day. By combining dynamic bodyweight exercises with mindful breathing and stretching, you will work your body from head to toe and get the most from each workout. Prepare to leave each class feeling energized and empowered!

This is a 6 class package. Once you purchase this package, you will be sent a confirmation email. In the email you will see "Schedule" . Select the link and you will be prompted to schedule for all 6 classes you are able to attend.