Gym Use | Personal Training | Health Coaching

Are you ready to make physical changes in your life? Let Everybody Bend | The Nest Retreat House help you.

Note: If you want to schedule a “Private Duo/Trio” gym workshop – women only, teens, couples, or families – to go through a gym orientation, discuss technique, programming, or nutrition, reach out or check “Workshops” for the Gym Basics Workshop description and pricing!

Payment Methods: Cash, check, Venmo, Square credit card, or Square invoicing available. Venmo or Square incur a 4.0% processing fee.

STRENGTH TRAINING PROGRAMMING ONLY

All programming is “online”. This means that you need access to a fitness facility or strength equipment.

“Basic Programming” – $60/program

With the basic programming package, you get one program (you decide your workout split) and one 30-45-minute “walk-through” to go over technique/form and answer any questions. Your program will come with images of the lifts. This option also includes a 30-min. free phone consultation before you begin.

“High Touch” Monthly programming – $90/month

This package includes a monthly program that is customized to your location, needs, and progress.  You will also receive weekly online, phone, and/or text support, as well as light wellness/nutritional coaching (if desired) to help support your program. This includes a 1-hour free phone consultation before you begin

GYM USE | PERSONAL TRAINING

I have limited space for personal training. If you are interested in one-on-one attention, please contact me to discuss your needs. Workouts will be held at my on-site gym. If you don’t need a personal trainer, but prefer privacy when you lift, the gym is available with the following prices. Photos can be sent to you but are not posted publicly. A private tour can be arranged as well.

Gym Use

  • Drop in – $15
  • Unlimited use trial month – $50
  • Unlimited use monthly – $75/month
  • 5 use punch card – $70 ($14/visit)
  • 10 use punch card – $120 ($12/visit)
  • 20 use punch card – $210 ($10.50/visit)

Personal Training Package

  • Includes programming
  • Limited nutrition guidance
  • Sessions last between 60-90 minutes
  • 1-on-1 option or Shared option (with one other person)
  • Text/Email/Phone follow up/support as needed

Single Session – 1-on-1: $60 or Shared: $45/pp < Great for a trial or refresher

3-pack Session – 1-on-1: $165 ($55/session) or Shared: $120/pp ($40/pp) < Great for a trial or a refresher

6-week package (1x/week) – 1-on-1: $300 ($50/session) or Shared: $210/pp ($35/pp):  < Great to keep you going

If you want more extensive nutrition guidance or a longer commitment than 6 weeks, please speak to me. I am also happy to organize a customized personal training package to meet your needs.

NUTRITION GUIDANCE

All guidance is “online” and will be handled via Zoom, FaceTime, text, email, or a phone call. This guidance can range from identifying macros suitable to help you reach your fitness and physique goals, meal planning tips and tutorials, recipes, menu planning, grocery lists, and grocery shopping tutorial (which can be done in-person). This is completely customized to your needs. The price range is dependent on what services you’re seeking. This includes a 1-hour free phone consultation before you begin.

Ranges from: $50-$150 depending on service desired and frequency (this could be an hourly or monthly price)

Grocery store tutorial (where I shop with you): $45/hour

HEALTH COACHING

Health coaching is a general term for the process of facilitating healthy and sustainable behavior change and moving clients from their goals into action. Health coaching includes exploring health and wellness meanings, as well as food and life choices. Consider heath coaching to be a mix of the Pivot Coaching service and the Why Not? Wellness Experience service. Health coaching is done by phone, FaceTime, or Zoom. Sessions last between 45-60 minutes. This includes a 1-hour free phone consultation before you begin.

A four-session (minimum one session per week) entry commitment is requested.

**Entry Four-session package: $220 (4 sessions @ $55)

  • Includes weekly coaching calls (45-60-minutes)
  • Accountability and action activities to get you on your way
  • Text messaging access and support throughout the week

New clients get a one-time 15% discount that may be used for select other services.

*Follow Up Sessions: 4, 6, 8 or 10-session packages.

  • Weekly, Bi-weekly or Monthly follow up coaching calls (45-60 minutes)
  • Text messaging access and support between sessions

4-session: $200 ($50/session), 6-session: $291 ($48.50/session), 8-session: $372 ($46.50/session), and 10-session: $450 ($45/session)

Single session: $60

*This rate only applies to those who have purchased and completed the Pivot, otherwise, single session rates apply.
**Venmo or Square incurs a 4.0% processing fee.

Contact thenest@everybodybend.com to set up your FREE consultation. Let’s get started!

Four-Week Comprehensive

New habits take about 21 days to form and even longer to stick. It’s easy to make excuses not to try something new, make small adjustments to your nutrition, or add in physical activity to your daily routine. But…WHY NOT just say “yes” to your health for four weeks – 28 days? At worst, you learn new ways to move, and new tips and tricks to manage your stress, time, or nutrition. At best, you fall in love with how you feel and start a new habit to live well.  Say “yes” and invest in your health!

Your Investment:

$350 – A small price to pay to change your life!

I will take on one client per any month. To reserve your month, please put down a $50 non-refundable deposit that counts toward your total price.

Your Experience Includes:

  • Free consultation before we begin to discuss your individualized program, your schedule, and your goals.
  • Human connection – not an app or a screen.
  • Four weeks of life/wellness coaching.
  • Weekly support (phone call, text, email, Facetime, etc.).
  • 4 – 30-min. weekly check-ins (attached to your in-person wellness sessions or via phone or Zoom mid-week).
  • 4 – 60-minute private sessions, these can be a mix of private yoga sessions (including various styles, breathing, or mindfulness techniques) and private personal training sessions (you may choose to have all four be yoga or all four be personal training too).
  • Weekly personalized videos (made by me) with yoga flows OR at home workouts to keep you active.
  • Weekly nutrition guidance (if you want heavier guidance, see the add-on option below).
  • Homework (if you want it – e.g.,  journal/reflection prompts or activities)
  • 15% off coupon for select future services or packages purchased within the month of your program. No expiration date and can be used as a gift certificate.

If you do not live locally, we can adjust your in-person session to live remote/virtual sessions or lengthen your weekly check-ins to an hour. You will still get yoga and workout videos either way!

You Can ADD-ON to Your Experience

If you want to enhance your experience, you may choose to add services. The prices listed below reflect a 15% discount to those services. These may be purchased at any point within your month, though it is advised that if you want heavy nutrition guidance during your experience, you purchase this service up front.

  • Heavy nutrition guidance for the month – may include deeper nutrition education, weekly menus based on your goals, recipes, grocery lists, and meal prep guidance – $75
  • Additional in-person 45-minute or 60-minute personal training sessions – $50/session
  • Additional 30-minute yoga flow or home workout videos – $25/video

Your Experience Can Continue

If you love what you experience here and want to keep going, continue with the Why Not? Keep Going! Wellness Coaching option found below.

Facility Tours

If you would like to tour the facilities, that can be arranged. Your yoga and personal training sessions are held at The Nest Retreat House in SW Cedar Rapids, which is a private location. The space is clean, climate controlled (winter only), and has ample parking.

To Get Started

Contact Alissa at thenest@everybodybend.com. I am happy to discuss all the details with you, and answer any questions.

Wellness Coaching

Perhaps you tried out the Why Not? Wellness Experience (a comprehensive four-week investment in your health and well-being, found HERE) and you’d like to keep going, OR you want some help improving and maintaining what you’re already doing.

Maybe you just need some support in making a lifestyle change, setting and reaching a specific goal, or troubleshooting a sticking point. 

If so, Why Not? Keep Going! Wellness Coaching is a great option for you. There are single sessions and monthly packages available.

What’s Included – Single Session

  • One-on-one phone call, Zoom or Facetime to discuss your goals or sticking points, to check-in, or to trouble shoot an issue.
  • Activities to get you started or keep you going.
  • If you’d like to add a customized up-to-30-minute video (yoga or home workout), enjoy a 10% discount if purchased with your paid wellness session.

30-min call: $40     |    50-min. call: $60

What’s Included – Monthly Package:

  • Free consultation before we begin to discuss your individualized program, your schedule, and your goals.
  • Human connection and accountability.
  • A weekly 30-minute check-in or a bi-monthly 60-minute check-in (phone call, Zoom or Facetime).
  • Videos – yoga, home workouts, nutrition/cooking, meditation, etc. (dependent on personalized program/needs).
  • Nutrition support.
  • Activities to keep you going.
  • Regular access to your coach regarding your identified wellness needs/goals during your purchased month.
  • If you’d like to add in-person 45-minute yoga or 60-minute personal training sessions at The Nest Retreat House during the month, enjoy a 15% discount on these sessions.

$300/month

To Get Started:

Contact Alissa at thenest@everybodybend.com. I am happy to discuss all the details with you, and answer any questions. If you don’t see quite what you’re looking for – let’s talk. We can customize a plan and price just for you.

Workshop Cancellation Policy & Payment Methods:

If a minimum number of five (5) participants is not met, the workshop will be cancelled and your money refunded. This applies to all workshops unless a number of participants less than five (5) is specified.

Payment Methods: Cash, check, Venmo, Square credit card or Square invoice. Venmo and Square incur a 4% processing fee.

Gym Basics Workshop

Have you ever wanted to learn more about weightlifting, but felt intimidated by the equipment, the lifts, or the lingo? This two-hour workshop, limited to three people per workshop, is designed to:

Details

  • Teach you the language and equipment in a gym – from free-weights to machines – so that you can feel more comfortable and confident.
  • Provide hands-on experience with basic lifts to strengthen all major muscle groups.
  • Send you home with an introductory weightlifting program.

No weightlifting experience necessary. This is a great opportunity to ask all your questions in a safe and supportive environment.

Registration | Cost | Dates

Once you register for the workshop, you will receive additional information including location (Hoover Trail neighborhood), COVID-19 safety, liability forms, and a brief questionnaire. Please wear athletic shoes, comfortable workout attire, and bring water.

Cost: $45/person    (one payment of $135) – three people total                      

Time: Determined by Private Trio group

Workshop Dates: Create your own date!

Want Your Own Private Workshop?

If you have a group of three that wants to do a workshop, we can schedule a custom date that works for your trio separate from the dates listed above. Click on the “Private Trio” link. The price is for a group of three at $45/person. One person will have to register/pay for all three.

Questions: thenest@everybodybend.com