Fitness Coaching
Personal Training
The 12-Week Foundation Program is designed to help you build the knowledge, confidence, and physical foundation needed for a lifetime of healthy training.
Whether you're new to exercise, returning after a break, or looking for a structured start, this program combines expert coaching, personalized training, and progressive education to help you become stronger, healthier, and more independent.
Over twelve weeks, you'll learn not only what to do, but why you're doing it—developing the skills to train confidently on your own long after the program ends.
What's Included
✔ Initial Health & Fitness Assessment
We begin with a comprehensive assessment to understand your current fitness level, movement quality, lifestyle, health history, and personal goals.This allows us to build a program that's tailored specifically to you.
✔ Personalized 12-Week Training Plan
A fully customized training program designed around your:
Goals
Experience
Lifestyle
Schedule
Physical limitations
Current fitness level
Your plan evolves as you progress.
✔ 28 Personal Coaching SessionsProfessional coaching throughout the program with a progressive reduction in supervision as your confidence and independence grow.
Program Structure
Phase 1 – Learn (Weeks 1–4)
2 Coaching Sessions per Week
The focus is on learning. You'll develop proper movement patterns, understand exercise technique, learn how to use equipment correctly, and build confidence in the gym.
During this phase, your coach is highly involved, ensuring every exercise is performed safely and effectively.
Goal: Build confidence and master the fundamentals.
Phase 2 – Build (Weeks 5–8)
3 Coaching Sessions per Week
Now that you've established a strong foundation, we increase your training volume.The additional session focuses on cardiovascular conditioning and endurance, helping you improve your fitness while reinforcing the habits developed during the first month.
Strength and conditioning work together to accelerate your progress.
Goal: Increase fitness, endurance, and work capacity.
Phase 3 – Independence (Weeks 9–12)
2 Coaching Sessions per Week
By now, you understand your program and can confidently complete your cardiovascular training independently.Your coached sessions focus on progressing strength, refining technique, and preparing you to continue training successfully after the program ends.
Goal: Become independent and confident in your own training.
Throughout the Program
✔ Unlimited support from your coach
✔ Regular program adjustments
✔ Progress tracking
✔ Technique coaching
✔ Lifestyle guidance
✔ Recovery recommendations
✔ Accountability and motivation
Final Progress Review
At the end of the twelve weeks, we'll repeat key assessments to measure your progress and compare your results with your starting point.Together, we'll create a long-term strategy to help you continue progressing beyond the Foundation Program.
Program Investment
CHF 3,520
Includes:
Initial Health & Fitness Assessment
Personalized 12-week training plan
28 Personal Coaching Sessions
Progress tracking and program adjustments
Ongoing coaching and support
Final Progress Assessment