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A woman new to the gym beign encouraged by her two friends.

Where do I start?

Sometimes the hardest step is the first one, so let us help with that. If it's been a while since you worked out and you're not sure where to start, or if you're just looking for a little more guidance to get you on the right track, here are four ways great ways you can get started with HealthSpring.


EXOS Journey | Free | Members Only
EXOS Journey-a benefit included with your membership, is offered exclusively by HealthSpring Fitness. Journey will help you figure out your current state of fitness, where you want to go and how you're going to get there. It connects you with a customized hub of resources, including workouts, meal builders, wellness information, and ways you can stay connected with all our offerings. We're in this together and Journey is an important way our fitness coaches can get to know you and provide more personalized support.


Program Design 101 | Free | Members Only
Not sure what to do, how much or how often? Learn basic equipment operation, lifestyle approaches to achieve goals and training session design. This classroom-based session is geared for those who want to design and implement a self-guided training plan and exercise independently. The instructor will demonstrate two different workout programs and the exercises that comprise them.


Attend a Seminar | $10 | Members and Community
Attend a seminar and benefit from the expertise available at HealthSpring Fitness! With topics designed around the 4 pillars of human performance (mindset, nutrition, movement and recovery), these classes will support your goals, increase your performance, and improve your overall health. You can check the digital screens and fliers inside the facility for upcoming dates and topics, or inquire at the reception desk.


Personal Program Design | Multiple Packages | Members Only
This personalized program is designed for anyone who wants one-on-one support, whether you're looking for help getting started, or want to enhance your athletic performance. This comprehensive program will take the guesswork out of your workouts. You'll receive personal instruction from a fitness coach who'll help you design a workout program that will get you to your goals. Available in standard and enhanced packages.

Both packages: Following an assessment that includes analysis of your agility, strength and tolerance for exercise, your fitness coach will review your fitness goals with you and design a custom workout plan. The plan will include a week-by-week training schedule that incorporates resources available through your membership including fitness center equipment, group classes and workshops.

Standard Package - 4 weeks

  • One 50-minute session - Program Assessment and Consultation (start of the program)
  • Four 25-minute training sessions (1 x week)

Each fitness coaching session that follows will include proven methods to help you get to your goals faster. At the end of the 4 weeks, the fitness coach will evaluate your progress and make recommendations for your fitness plan moving forward.

Enhanced Package - 8 weeks

  • One 50-minute session - Program Assessment and Consultation (start of the program)
  • Eight 25-minute training sessions (1 x week)

The longer series with more sessions allows the fitness coach to monitor your progress, adjust your form where needed and fine tune your program to help you reach your fitness goals faster. At the end of the 8 weeks, the fitness coach will evaluate your progress and make recommendations for your fitness plan moving forward.


For More Information:

For more information or to register for any of these offerings, you can contact Mike Cole (email: Michael.Cole@NorthBay.org | Phone: (707)624-8099), visit the reception desk or call (707)624-8080. Be sure to check the digital signs inside HealthSpring Fitness for upcoming dates and times!