"Intro Offer | Personal Training "
"Intro Offer | Personal Training "

3 ESSENTIALS FOR $300

2 Sessions + 1 Nutrition Consult

Want to bring a friend? You can purchase this intro offer for two people!

Start your fitness journey with this introductory package designed to give you a comprehensive experience of our services. Your wellness trio includes two workouts guided by our expert trainers, led by Holly Roser, where you’ll discover and begin your personalized fitness plan. You’ll be introduced to our H-Method, a balanced approach combining strength training, kickboxing, Pilates, and HIIT, tailored to your individual needs and goals.

To complete your experience, you’ll gain invaluable insights during an exclusive consultation with our licensed nutritionist, who will craft a personalized dietary strategy to complement your fitness routine.

Discover a fitness experience tailored just for you, regardless of your current level. This package is your gateway to personalized wellness, combining expert guidance with proven techniques to fast-track your health goals. Our unique blend of dynamic workouts and customized nutrition planning isn’t just about short-term changes – it’s about empowering you with the knowledge and tools for lasting transformation. Step into a program where every aspect is designed to align with your individual needs, setting the stage for a healthier, more energized version of yourself.

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"Intro Offer | Personal Training "

What to Expect

Holly will be your guide as you embark on your fitness journey. She’ll provide a full lifestyle assessment and create a custom…..

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"Intro Offer | Personal Training "

01

what to expect

Holly will be your guide as you embark on your fitness journey. She’ll provide a full lifestyle assessment and create a custom workout plan. You will have the assistance of your certified personal trainer to take you through every aspect of your plan. Expect check-ins and nutritional advice from your instructors, Holly, and our dietician. You can confidently look forward to a healthier, leaner body that’s performing at its best!

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02

what to eat

Fuel your first session with a healthy pre-workout snack packed with complex carbohydrates and protein. Here are a few examples: Greek yogurt with honey and almonds; peanut butter and banana on whole wheat toast; oatmeal with fresh berries and chopped walnuts; and whole grain crackers with hummus. For an added boost, include a source of healthy fats like chia seeds, flaxseed, or nuts. Please eat at least 1 hour prior to your session.

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03

what to wear

Sweat-wicking fabrics and supportive shoes. Wear comfortable clothes you can move freely in.

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04

what to bring

Bring a water bottle to keep you hydrated. Additionally, you may want to bring a snack and a change of clothes for after your workout. We’ll provide mats, towels, and equipment.

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"Intro Offer | Personal Training "

Frequently Asked Questions

Getting Started & What to Expect

Please use the link below to access our scheduling calendar:

Schedule my consult

What to Expect:

1. Comprehensive Lifestyle Assessment: We’ll dive deep into your current lifestyle, fitness level, and health history to understand your unique starting point.

2. Goal Setting: Together, we’ll identify your short-term and long-term fitness objectives, whether it’s weight loss, strength building, improved endurance, or overall better health.

3. Personalized Strategy: Using insights from your assessment and goals, we’ll begin crafting a customized fitness plan that aligns with the H-Method, our signature approach combining Strength Training, Kickboxing, Pilates, and HIIT.

4. Training Options: We’ll explore which training format suits you best – in-studio, at-home, or online – and how to integrate it seamlessly into your lifestyle.

5. Nutrition Guidance: Get a preview of how our nutrition advice can complement your fitness routine for optimal results.

6. Q&A Session: This is your opportunity to ask questions, address concerns, and learn more about how Holly Roser Fitness can support your journey.

You can schedule sessions using our convenient scheduling app, via our scheduling page on our website or by contacting our front desk at holly@hollyroser.com. You can download our scheduling app by searching your smart phone’s app store for “HRF”, or by downloading through the apple and android app stores below:

"Intro Offer | Personal Training "
"Intro Offer | Personal Training "

Not at all! Our programs are designed for all fitness levels, from beginners to advanced athletes. We provide modifications for every exercise, ensuring you can work out safely and effectively within your personal abilities.

The H-Method is our signature training approach that combines Strength Training, Kickboxing, Pilates, and HIIT. It’s designed to burn maximum calories in minimal time, tone troubled areas, and can be modified for all fitness levels and ages. You can learn more about our signiture method here:

Learn more

Holly Roser Fitness is a women’s personal training studio and stands out with it’s signature H-Method, personalized approach, and convenience. HRF offers in-studio, at-home, and online training options, led by highly certified trainers. Our programs are backed by science and tailored to each individual’s needs, whether you’re a beginner or an experienced athlete. Holly’s expertise in fitness and wellness, recognized by major media outlets like CNN, The New York Times, and Shape Magazine, not only informs the training approaches used by all Holly Roser Fitness trainers but also allows her to directly guide clients through personalized consultations and program designs, ensuring each individual maximizes their potential and achieves their unique fitness goals. You can learn more about our H-Method, trainers and Holly using the links below:

h-method
our trainers
Holly roser

Based on your consultation with Holly and assessment with our trainer, we create a custom workout plan tailored to your abilities and goals. This includes targeted exercises, an equipment plan, and progressions to help you succeed and prevent injury. Importantly, we don’t just set it and forget it – our process is dynamic and responsive. We continually evaluate your progress, listen to your feedback, and adjust your plan as needed to ensure it always aligns with your evolving fitness level, goals, and lifestyle needs. This ongoing refinement helps to maximize your results and keeps your workouts challenging and engaging.

Schedule a consult

Yes, we offer a complimentary intro session after your consultation. This allows you to experience our training style and ensure it’s a good fit for you before committing to a longer program.

Training Options & Flexibility

In-studio training takes place at our San Mateo facility with access to all our equipment. At-home training brings our trainers and necessary equipment to your location. Online training allows you to work with our trainers via live Zoom call sessions from anywhere in the world.

Yes, we offer flexibility in how you train. You can switch between options based on your schedule and preferences, just let us know in advance.

Yes, we provide nutrition services tailored to your needs and goals. This can include monthly calls with our licensed nutritionist, meal planning and/or healthy chef services for personalized meal delivery.

Trainers & Expertise

Our trainers hold multiple certifications from respected organizations like NASM, ACE, and ISSA. Many also have specialized certifications in areas like corrective exercise, nutrition, and pre/post-natal fitness.

Yes, you can express a preference for a specific trainer. We’ll do our best to match you with a trainer whose expertise aligns with your goals and whose personality is a good fit for you.

Absolutely! If you’re training multiple days a week, we’re happy to offer you the opportunity to work with different trainers of your choice. We believe in providing you with a diverse and enriching experience that caters to your preferences and maximizes your potential for success.

Absolutely. If you feel you’d benefit from working with a different trainer, just let us know and we’ll arrange it.

Specialized Programs

Yes, we offer “Fit Over 40” programs specifically designed for clients in their 40s, 50s, 60s, 70s, and beyond. These programs focus on maintaining strength, improving metabolism, and addressing age-specific concerns. To learn more please refer to our link below:

“Fit over 40”

Yes, you can express a preference for a specific trainer. We’ll do our best to match you with a trainer whose expertise aligns with your goals and whose personality is a good fit for you.

Absolutely. Many of our clients come to us for weight loss. We combine effective workouts with nutritional guidance to help you achieve sustainable weight loss results.

Yes, our trainers are experienced in working with clients who have various injuries or medical conditions. We modify exercises as needed and can work in conjunction with your healthcare providers and physical therapists to ensure safe and effective training.

Yes, we offer a wide range of adaptive exercise programs for seniors and those with limited mobility. We provide both private sessions and group classes tailored to individual needs and abilities. Our approach is highly flexible, incorporating various training modalities such as seated movements, standing exercises with support, resistance band work, bodyweight exercises, and even full strength training, depending on each client’s capabilities and goals. This personalized approach ensures that every client, regardless of their current fitness level or mobility, can benefit from our expertise. For instance, our popular “Sit and Be Fit” classes can be done seated or standing with the support of a chair, offering a safe and effective workout option.

Session Details

Our standard training sessions are typically 30-60 minutes long, depending on your chosen program and goals.

Wear comfortable, breathable clothing that allows for free movement. We recommend sweat-wicking fabrics and supportive athletic shoes.

We recommend eating a light meal or snack 1-2 hours before your workout. Good options include Greek yogurt with honey and almonds, peanut butter and banana on whole wheat toast, or oatmeal with fresh berries and chopped walnuts.

For both at-home and online training, we’re extremely flexible with equipment needs:

-For at-home sessions, if needed, we can bring all necessary equipment.

-For online sessions or when you’re traveling, we can design effective workouts using whatever is available in your environment, including bodyweight exercises.

If you’re inclined to purchase your own equipment, we recommend:

-For women: Dumbbells (5, 7, and 10 pounds)

-For men: Dumbbells (up to 20 pounds or heavier, based on fitness level)

-Kettlebells (weight varies by fitness level)

-Resistance bands of varying strengths

-A yoga mat

Remember, these are just suggestions. Our trainers can create challenging, effective workouts with or without equipment, adapting to your specific situation and capitalizing on bodyweight exercises when necessary. Our goal is to ensure you get a great workout, regardless of your setup or location.

Results & Progress Tracking

Results vary depending on individual factors, but many clients start to notice improvements in energy and strength within the first few weeks. More visible changes typically occur within 8-12 weeks of consistent training and proper nutrition.

We use a comprehensive array of methods to track your progress:

-DEXA scans: This advanced technology provides highly accurate measurements of body composition, including body fat percentage, muscle mass, and bone density.

-Optional body measurements

-Weight checks

-Progress photos

-Performance metrics (e.g., strength gains, endurance improvements)

-Our fitness app, which allows you to easily log workouts and track your progress over time

This multi-faceted approach ensures we capture all aspects of your fitness journey, from visible changes to improvements in strength and overall health. Regular tracking allows us to adjust your program as needed for optimal results.

Pricing & Packages

We offer various pricing options to suit different needs and budgets. These range from single sessions to package deals and memberships. For the most current pricing please use the link below:

pricing

Yes, we offer both package deals and memberships to suit different needs. Our membership option provides two key advantages: you’ll receive a 10% discount compared to package rates, and since memberships automatically renew monthly, you can schedule your sessions further in advance, ensuring you get your preferred time slots. With packages, you’re working with a specific number of prepaid sessions, naturally limiting how far ahead you can book. Both options provide excellent value, but memberships are ideal for clients committed to consistent, long-term training who appreciate guaranteed scheduling and better rates.

pricing

Scheduling & Policies

We value flexibility and understand that schedules can change unexpectedly. To ensure a smooth experience for everyone, we have a straightforward cancellation policy: sessions can be rescheduled or cancelled with at least 24 hours’ advance notice at no charge. Cancellations made with less than 24 hours’ notice will be charged for the session. This policy helps us maintain the highest level of service for all our clients while ensuring our trainers’ time is respected. Your client agreement contains full details, and our team is always happy to answer any questions.

Yes, you can reschedule sessions through our scheduling app or website ” member booking page”. You can also contact us directly at holly@hollyroser.com.

schedule sessions

Location & Service Areas

Our main studio is located at 120 2nd Ave, San Mateo, CA 94402

We provide at-home training services throughout the San Francisco Bay Area and in Manhattan, New York City, Nashville, Denver and Santa Barbara.

train at home

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