The EVOLVE Performance Training Program
Do what you love, for life
The EVOLVE Performance Training program is an integrated, proactive, and comprehensive strength, movement, and conditioning program designed to optimize your health and fitness. There are six key pillars to the program, which address the most powerful components of health:
Schedule Training Assessmentt and Onboarding
To get started with training or to see if the EVOLVE Performance Training Program is right for you, schedule a free, no-commitment assessment below. During this appointment, we will discuss your goals, injury history, and other factors, share more about EVOLVE's approach, and conduct a movement screen. It will be one-on-one with a Doctor of Physical Therapy and take about 45-60 minutes.
Progressive, personalized strength training
Injury rehabilitation and prevention
1. Progressive, personalized, supervised strength training: While the Performance Training Program is much more than just a gym membership, strength training is at its core. As a member, you’ll receive an individualized training plan, tailored to your goals, injury history, and schedule. You’ll then have access to EVOLVE’s Open Gym hours, during which you’ll complete your plan in a dynamic group training environment under strength coach supervision. The strength coach’s role is to help you with safe and effective exercise technique, appropriate loading, and daily modifications to your plan, if needed.
Strength training is often misunderstood or misapplied. At EVOLVE, it means a few things:
Constant focus on movement technique and safety. Proper movement patterns are prioritized before heavy loading.
Individualization within proven frameworks. Every members receives an individualized program that is updated every 2-3 months at a minimum. Your program takes into account your specific anatomy, injury history, goals, and preferences. However, this is done within proven frameworks developed from years of strength training and physical therapy science and peer-reviewed evidence.
We do not chase the latest fads. On the surface, many of our programs look simple. But, simple is rarely easy. We use tried and true principles of strength training, which include a reliance on functional movement patterns, such as squats, lunges, hip hinges, pushes, and pulls. Consistency, focus, and hard work over time are keys to success. Many popular fitness classes have gone away from these principles for the sake of marketing and advertising, and so EVOLVE workouts may look different than what you are accustomed to. Our goal isn’t just to give you a hard workout — that’s the easy part. We want you to move well and increase your strength, coordination, balance, and power, consistently over time. While we bump the music and have fun during our open gym times, our true focus is on your results.
Progression over time. A key principle of all fitness adaptations is progressive overload. You need to ask your body to do slightly more than it has done before, and then it adapts to meet that increased demand. Your strength training program therefore must progress over time with you. As a member, you will receive access to a custom smartphone application to track your progress.
A qualified strength coach is present for all open gym sessions.
Strength training is one of the most research-based and powerful tools available to us to increase longevity, improve performance, reduce injury risk, alter body composition, and improve overall health. But, strength training can be intimidating, or cause pain if not done properly. At EVOLVE, we aim to make strength training accessible and effective. Read more about our approach to strength training here.
2. Evidence-based nutrition: At EVOLVE, this means research-based, body positive, non-diet nutrition guidance. What and how we eat is a central component of health and disease prevention, sport and athletic performance, and our culture and relationships. But, our society is cluttered with dangerous misinformation and damaging false beliefs about nutrition. The Performance Training membership has several powerful tools to help improve nutrition:
Access to our 9-week Nutrition Foundations course, created by our Director of Nutrition and Registered Dietitian, Abby Chan. This is an online course that covers the essentials of nutrition science, healthy eating, and long term behavior change.
Strength coach support to reinforce nutritional concepts day-to-day.
10% off one-on-one RD services to dive deeper into more personalized issues, such as nutrition-related illnesses, disordered eating patterns and relationships with food, gastrointestinal distress, and much more.
Access to delicious, balanced, fully-prepped meals via EVOLVE Eats (this is not included in membership but can be added on).
3. Cardiovascular fitness: In addition to strength training, cardiovascular fitness is essential to good health, prevention of common diseases, and stress reduction. It can be challenging to blend cardiovascular and strength training and make consistent progress without injury. The EVOLVE Performance Training Membership provides:
Constantly varied conditioning circuits that provide a cardiovascular training stimulus and movement variety
Support developing or implementing endurance training plans to optimize performance while minimizing injury and over-training risk
Screening of cardiovascular risk factors such as blood pressure several times per year
Strength coach guidance on daily training intensity and recovery
4. Injury Rehabilitation and Prevention: Among active communities, injuries can pop up even with the best program. Many individuals also struggle to exercise consistently due to old injuries or chronic pain. This can stall strength and cardiovascular training, leading to a cascade of negative health consequences. Unfortunately, the field of injury rehabilitation is cluttered with pseudoscience, and often does not consider overall health, wellness, and fitness. The Performance Training membership includes:
Personalized strength programs developed by Director of Performance and Rehabilitation and Doctor of Physical Therapy, Brian Kinslow. All strength training programs are designed to maximize resilience and minimize risk, and contain a unique blend of time-tested full-body movements with motor control drills and core exercises.
If you are currently injured or in pain, the programs can work around problem areas so you can optimize health while you heal.
Free weekly open physical therapy clinic visits with Dr. Brian Kinslow. These are 15-minute visits to assess or diagnose a new injury or treat an existing one. This is done through both manual therapy and inclusion of therapeutic exercises in your strength program, along with advice on activity modification, if necessary.
10% discount on additional one-on-one physical therapy services to further evaluation and treat injuries. At EVOLVE, physical therapy addresses both sources of pain as well as the underlying cause of each injury.
5. Healthy lifestyle and habit support: Our technology-focused, go-go-go society sets us up for high stress and lack of connection. Eating well and exercising appropriately can be difficult even with a great plan. EVOLVE includes supportive coaching and tools to help foster long-term health habit promotion, positive behavior chance, and lifestyle balance. These include:
Lifestyle and goal sessions with our Director of Nutrition and Registered Dietitian, Abby Chan. These sessions are designed to identify and address factors that are affecting health and happiness.
Individualized programming takes lifestyle factors, such as work or travel, into account to optimize the likelihood of success. For example, we provide travel and recovery workouts to members who need them.
Monthly workshops dig deeper into lifestyle, training, and nutrition topics to foster greater positive change.
Daily strength coach support for motivation and to promote balance and recovery, when needed
6. Community support: Without supportive relationships, even the best program is likely to fail. Positive, like-minded relationships help to create long-term success. The EVOLVE Performance Training community provides support, and accountability in the following ways:
Dynamic, interactive training environment that promotes support from and interaction with other members
EVOLVE Member resources page and Facebook community to promote knowledge sharing and support. If you are a member, click here to join the Facebook community.
Daily strength coach support and encouragement
Inclusive membership model, rather than sporadic drop-ins, to better foster long-term relationships and development among members and coaches.
Community workshops and events to develop community beyond the training environment
Other Member Benefits:
Flexible training schedule in a group environment: To provide member flexibility, we have open gym hours rather than set class times. After your onboarding appointment, you can come in at anytime during open gym hours. You'll check in with the strength coach, log in to your custom training app, and then get going on your workout. Open gym times are a group training environment to facilitate couch supervision, build community and accountability, and keep program costs low.
One-on-one on-boarding session: We offer a one-on-one on-boarding session that is free for all individuals interested in learning more about our product and system. The purpose of this session is to explain the performance training program and what makes us different at EVOLVE Flagstaff, give a tour of the facility, determine your goals to create a program individualized for you, and get you started with you some basic lifting movements.
Custom smartphone app: We use a custom software application to provide workout tracking and program progression. You will have access the workouts whenever you need them, and the ability to track your workouts and progress with your coach. We can even modify your program for travel, and you can contact your strength coach through the app
How do I get started training at EVOLVE?
There are a few steps to get going to ensure that you get the best results. We do this because we are not a normal gym. We aim to provide the best possible customer service, coaching, and program design for you, no matter what your goals are. To do that, there are a few steps to begin training at EVOLVE:
Optional: Schedule a free phone call to learn more about the program if you are not sure that it’s right you
Schedule a no-commitment movement assessment and on-boarding to learn more about the program, see if its right for you, and identify factors that we would work on in your program. This is done one-on-one with a Doctor of Physical Therapy. If you decide to join our community, we’ll put together your first training program after this appointment.
Start training with our one-on-one Accelerator Program. The Accelerator Program consists of three one-on-one sessions with our head strength coach. During these sessions, we get you up to speed on movement patterns and the exercises in your program, dial in and refine your technique, teach key strength training concepts, and fine-tune your program to if needed. We have found that our members get better results faster and with fewer injuries when we spend some one-on-one time together at the beginning of their membership. As an added bonus to this program, you’ll get 2 weeks free gym membership after you finish.
Continue training and Evolving. After you complete the Accelerator Program, you’ll have full access to our open gym times. But don’t worry, you’ll still get plenty of coaching and support. Then, every 12 weeks, you’ll meet again one-on-one with our head strength coach to review your progress and goals, and receive an updated training program.
When you become a Performance Training member, you are getting access to all of our member benefits. You're not simply paying to access a gym, but to become part of the EVOLVE community, supported by a comprehensive system that distills years of clinical training and professional experience.
Accelerator Program: $189 + 2 weeks free membership. We require that our members start with our Accelerator Program, which consists of three one-on-one sessions with our head strength coach. After these sessions, we give you two weeks of your Training membership free.
After the Accelerator Program, we then have two membership levels:
$150 per month for all of the member benefits and unlimited training. The is the best value and way to access all that EVOLVE has to offer. We'll build a training plan based on your goals and scheduled (often 2-4x per week), but you can come to EVOLVE as often as you'd like to train, recover, or mobilize.
$95 for all of the member benefits and once-per-week training. While we typically recommend between two and four training sessions per week, we know that life can get busy, or that people pursue a variety of activities outside of EVOLVE. However, our system and community is most important, not just access to our facility. At this rate, you will still receive a personalized program, access to our workshops, training app, open clinic and one-on-one discounts, and more.
We do not offer drop-in classes or memberships for training one or twice per week for several reasons:
Our primarily goal is to help you succeed and surpass your goals. Key to this is developing a relationship between you and our physical therapist, dietitian, and strength coaches. We want to deliver the right program to the right person, at the right time. This is not possible with sporadic drop-ins.
Our long term athletic development model is based on your progress over time. We help you to cultivate skills, with each one building on the one before it. This is true of your strength training program, our nutrition curriculum, and your ability to incorporate healthy lifestyle principles into your daily routine. This must be done consistently over a period of time.
The EVOLVE community is core to what we do and how we think. We want to get to know you, and you to get to know us and the EVOLVE community.
The Performance Training Program does not have any cancellation fees, but do require an initial 3-month commitment to allow us time to see positive changes and make adjustments, if needed.
Ready to get started? Schedule an assessment and onboarding using the calendar widget above or clicking here. Or, you can also schedule a free phone consultation to learn more about the program by clicking here.
After complete the Accelerator Program, you can come in any time during open gym hours.
Monday - Friday:
6:00am - 8:30am
11:30am - 1:30pm
5:00pm - 7:00pm
Saturday: 9:00am - 12:00pm
Nutrition and Physical Therapy Hours: By appointment only. Click here to schedule
Frequently asked questions:
How do I get started? Schedule an onboarding session using the calendar widget above or by clicking here. From there, we’ll get you going in our one-on-one Accelerator Program. After this program, you’ll receive 2 weeks free membership.
Who is this program for? This program was designed to help individuals of all ages and backgrounds optimize their health and fitness. With that said, the program is ideal for several different types of people:
Adults who have struggled off and on with injuries, or those who want access to expertise, tools, and resources to stay healthy, long term.
Busy working professionals or parents who want an efficient way to stay in shape and improve their health
Older adults who want to promote longevity, mobility, and an active lifestyle despite aging.
Outdoor and endurance athletes looking to complement their training/activity with strength training and nutrition guidance to improve performance, recovery, and injury risk.
How much one-on-one time will I get with the physical therapist or dietitian as a member?
After the initial onboarding appointment, one-on-one time with the physical therapist takes place during open PT clinic visits. Dr. Brian Kinslow has several hours per week dedicated to members only. These appointments can be scheduled in advance and are on a first-come, first-serve basis. There is no limit to the number of these appointments, but Dr. Bri may recommend a full PT visit if your issue cannot be managed in short open clinic appointments.
One-on-one time with Abby Chan, Registered Dietitian, takes place during Lifestyle and Goal Strategy Sessions. These are approximately 20 minute sessions that can be held every two or three months. We use them to assess progress, identify and overcome barriers, and update your training plan. Often, nutrition is a component of these sessions. However, Abby the RD may recommend a full RD visit if your nutritional needs cannot be managed during these visits.
What does a typical workout look like? Every program is unique to each individual, but a typical workout has the following components. Any of these may be omitted or modified depending on the athlete.
Custom activation routine that includes drills and exercises specific to your history, goals, and movement pattern. We use this time to prepare for the workout (“warm up”) and address current injuries or injury risk factors.
Compound lower body exercise, usually some variation of a squat, lunge, or hip hinge.
Compound upper body exercise, usually some variation of pushing or pulling.
Motor control or plyometric drills, used to decrease injury risk factors and improve balance, coordination, or power.
Core exercise designed to increase muscle strength, endurance, and control around the trunk.
Accessory movements, which are specific to individual movement patterns, injuries, and goals.
Bout of cardiovascular exercise, often in the form of high intensity intervals (this is often omitted for endurance athletes).
Do you do Olympic lifting? How are you different than CrossFit or other workout classes?
While there are many potential benefits of Olympic lifts (clean, snatch, etc.), these are not typically part of EVOLVE strength training, for a few reasons. Olympic lifting has seen a recent resurgence due to their ability to develop power, coordination, and explosiveness. However, Olympic lifts are incredibly technical, requiring extensive practice and coaching. Until this form is perfected, injury risk can be fairly high. There are many ways to develop power, coordination, and explosiveness without the intensive technique and risk of Olympic lifts. Examples include: jumping variations (box, depth, single leg, eccentric-isometric, etc.), ball slams, kettlebell swings, sprinting.
“Functional fitness” classes, like Crossfit, often combine Olympic lifting with other technical gymnastics and weightlifting movements. This is frequently done at high repetitions and/or alongside cardiovascular exercises, which can make it even more challenging to correctly perform complex lifting and gymnastics movements. Additionally, this is generally done on a class-basis, where everyone does the same workout. There are some safe and effective CrossFit gyms, talented and knowledgeable CrossFit coaches, and vibrant CrossFit communities. However, EVOLVE has made the decision to stick with strength training movements and programming that are effective, individualized, and safe.
Many other workout classes focus simply on giving you a hard workout. There is often little consideration given to long-term progression, injury risk factors, or how to properly blend strength and cardiovascular training. They often do not have much in the way of ongoing support from a team that includes a Registered Dietitian and Doctor of Physical Therapy. While these workouts can be fun — who doesn’t like jamming to loud music and getting their heart rate up? — they can be limited in their ability to produce sustainable, long term results.
I’ve never done strength training before and I’m nervous about it. I don’t want to get bulky or get injured. I just want to get toned / lean.
If done properly, strength training is very safe. It’s actually one of the few proven ways to reduce injury risk! As for getting bulky, toned, or lean - these are among the biggest myths of strength training. There is no way for a training modality to create a different “look” to a muscle - that’s one of the biggest myths about strength training.. Strength training will optimize your body composition and natural genetics. Read more about it here.
Why do I have to start with the Accelerator Program?
After coaching hundreds of athletes and thousands of hours of training, we realized that almost everyone does better if they started training with a few sessions of focused, one-on-one attention and coaching. Even experienced athletes can benefit from completely personal coaching, modifications, and cues. We also use these sessions to teach fundamental principles of strength training, so that you can train more effectively and confidently now and throughout your life.
While we provide ongoing coaching in a group environment during Open Gym, this cannot replace the incredible value of one-on-one instruction with our experienced staff. We view Open Gym as a time to refine movements and work hard, but one-on-one sessions as a more appropriate place for teaching and learning new skills and movements.
Any other questions? Please feel free to schedule a free phone call to discuss them in more detail. Click here to schedule.