Classes | Workshops | Bundles
Training Options
Classes
FIT FLEX class format includes all essential aspects of training. Warm-up and movement prep, body weight challenges, dynamic stretching, H.I.I.T, and more. All you do is show up, follow along and check it off the list for today.
Workshops
Join us in an online group format as we break down the FIT FLEX framework that successfully supports our clients on their wellness journey. See the schedule below to mark your calendar for our next event. Get on our email list for EARLY NOTIFICATION and we will let your know when enrollment opens.
Packages & Bundles
FIT FLEX Bundles add layers to your experience. From our flagship on demand, do-it-yourself model to personalized support and assistance. Don’t live in Portland, OR, no problem! We offer 2 online training and coaching options to enhance your experience. Group or 1:1 guidance. We have 3 options for those who live locally and would like to add massage and bodywork to your program.
Memberships
Access the best of what the MH Fit Lab has to offer. Get priority reservations, discounts, private group access and other monthly perks.
Fitness Classes
Cross train your lifestyle. Getting started or training for an event, our classes meet you where you are at in your fitness journey.
Our Classes
2024 Weekly Class Schedule
Fit Flex Foundations
The warm up that becomes the workout. Dynamic stretching into H.I.I.T session. We brings the moves you bring the speed. Weather dependent, indoor at the lab, outdoor at Grant Park Track.
FIT FLEX Slow & Flow
A slower and intentional version of our D12 Dynamic Stretching series. Learn the moves, focus on form and precision before advancing to skill and speed. Like Yoga, bring your own mat. Stationary practice.
Mondays 4pm-5pm
With Roseanna Colabella
Fit Flex Re-hab & Stretch
An indoor circuit, that is like Physical Therapy. This class works every joint system in teh body for total body rehabilitation conditioning. Dynamic stretching (D12) foundations into 3 minutes endurance challenges at different stations.
Tuesdays 11:30am-12:30pm
With Roseanna Colabella
FIT FLEX Prehab
An indoor circuit, that is like Physical Therapy. This class works every joint system in the body for total body rehabilitation conditioning. Dynamic stretching (D12) foundations into 3 minutes endurance challenges at different stations.
Wednesdays 11:30am-12:30pm
With Roseanna Colabella
FIT FLEX Stress Reliever
A slower and intentional version of our D12 Dynamic Stretching series. Learn the moves, focus on form and precision before advancing to skill and speed. Like Yoga, bring your own mat. Stationary practice.
Thursdays 4pm-5pm
With Roseanna Colabella
Bigger.Faster.Stronger
New Clients Get $50 OFF
1st session at Muscles +HEART Fitness Lab.
Sample our signature services: FIT FLEX, coaching and massage.
Take $7 Off First Class
Use code FIRST-CLASS. To try what others are saying, “FIT FLEX is more than a workout…”
Coaching Workshops
FIT FLEX Physique Makeover – 5 day virtual hybrid experience to present the mindset framework in our programs. DUring the workshop you’ll format your baseline and understand the challenges that get in your way of success. The virtual hybrid experience is both, 1) daily content delivered to your inbox to watch on-demand and 2) with scheduled live Q&A session during the week.
3
June
Late Spring Retreat
Virtual Fitness Lab Portland, OR // 6.3 – 6.7
Getting your mind on board is the first step to getting ahead. Join us as we break down our revolutionary process and tackle excuses, time and planning in our virtual workshop.
19
August
Mid Summer Retreat
Virtual Fitness Lab Portland, OR // 8.19 – 8.21
Got extra time on your hands during the summer? Use this time wisely to get coached to finish out your health goals strong for 2024. Join us as we focus on mindset strategies this season.
08
October
Autumn Retreat
Virtual Fitness Lab Portland, OR // 10.8 – 10.10
Fall is a great time to get ready for the new year. When the summer fun winds down, its your last chance to get some work done before the end of the year. Join us for the ultimate New Year’s planning and prep session.
Bundled Services
Get comprehensive experiences. Each service we offer is designed to compliment the other. Group options, Private training and coaching. All-inclusive for those who like it all.
FIT FLEX On Demand + Online Group Bundle
FIT FLEX on Demand access plus the
Upgrade your FIT FLEX experience and add weekly group coaching for 6 weeks. We meet once a week for six weeks to keep each other accountable and engaged while we learn the foundational skills together.
$650
FIT FLEX: Inspire
Start with FIT FLEX On Demand and upgrade with health coaching and personal training to check your work, keep you on track and ultimately, to get ahead of what you have tried before.
Includes: FIT FLEX On Demand plus:
2 health coaching sessions
2 personal training sessions
Available both virtual and at the lab schedule within 2-4 weeks
$650
FIT FLEX: Transform
Start with FIT FLEX On Demand and upgrade with health coaching and personal training to check your work, keep you on track and ultimately, to get ahead of what you have tried before. Plus bodywork to experience the full spectrum of tranformation services.
Includes: FIT FLEX On Demand plus:
2 health coaching sessions – 2hours (30 or 50m)
2 personal training sessions – 2hours (30 or 50m)
3 Fit Lab Combo Bodywork sessions – 90 minute sessions, 1st Time Combo (90m) +3 hours of bodywork split into 2-3 sessions.
Coaching and Training available both virtual and at the lab; schedule within 2-4 weeks.
$999
FIT FLEX: Empower
In this package you get access to Fit Flex Online, a medical fitness exercise prescription to follow along at home between your scheduled bodywork sessions. These are the same exercises we do at the beginning of your session during the Range of Motion assessment. Now is your opportunity to learn and experience the healing power within these movements and how they activate flexibility, strength training and cardiovascular fitness to new levels.
This package includes:
A Virtual FIt Flex Online Digital Course Set-up Session if you have any questions when getting started.
3 Fit Lab Combo Bodywork Sessions.
Looking forward to showing you what a little Fit Flex can do for you!
$650
Membership
Members get perks! Discounts, priority scheduling and comradery. In addition to freshly curated industry content to keep you engaged and on the forefront of science to stay committed.
For Members Only
Membership Perks
Re-Engergizing
Save money on your wellness up keep. Access VIP pricing for all our services when you become a member.
Mind & Body
Priority scheduling. Lock in your spot on the calendar for the duration of your membership.
Coaching
Curated industry content. We do the research and pass it through our filter to ensure high quality content.
Community Building
Access to our private online community to receive support and other social benefits of creating community together.
Stress Relief
Free VIP upgrades at our online workshops. Meet our guests, hot seat coaching and go deeper with the content
Body Transform
Half off classes. Or a flat fee for unlimited class access, talk to your coach about options.
Open Gym Benefits
Discount on Open Gym reservations, reserve the fit lab for yourself or small group of friends to get fit and flex.
Heart Rate Zone Charts
Get an age specific Heart Rate Zone Chart. Learn about resting heart rate and max heart rate zone for optimal training.
Much More...
As we develop new content, programs or specials for your journey to fitness and beyond you will get first access.
Testimonials
Join the Community
“They never disappoint! I have attended several online workshops and am always impressed at the level of knowledge and expertise. I am always learning something new!”
“It can be overwhelming to do it on your own. I thought I was that persona but discovered the benefits of the community. You can go farther and further with the right support.”
“It’s challenging to motivate myself. The all-inclusive member benefits support my goals. Great massages, fun classes and useful content support my commitment to health and wellness.”
Years in The Business
Healing Hours
Offered Courses
Studio Locations
Ready to Make a Change?
On your own is a great option. However statistics prove you go further and farther when it’s done with you. Choose more today!
What’s Differennt
Dual Certified Professionals
One speciality can get you there. Two is better than one. Two creates a whole new industry, Medical Fitness. Deep down most of us want more than what the marketplace offers. We felt the same way and as our professional development continued our founder stumbled up on the new and emerging industry of medical fitness and is the foundation of the more we all are looking for.
Oregon Board of Massage Licensed
American College of Sport Medicince Certifed Exercise Professionals
Exercise Is Medicine credentialed
*We accept some insurance and our services are qualified medical expenses to use your HSA and FSA cards.
Stellar Promise
My Guarantee
30 Day FIT FLEX Results Guaranteed
Yes! I am Personally Guaranteeing Your Success.
If within only the first 30 days of enrollment, you don’t think you will see a THREE TIMES RETURN ON YOUR INVESTMENT, you can excuse yourself from the program, send in your completed work from Coaching Modules, and I will reimburse you 100% of your enrollment fee. This ensures you have zero to lose and a healthy future to gain.
Why would I offer such an audacious guarantee?
Because I know the program works… if you do it!
Accountability Statement
As your new accountability partner. The bar needed to be set high. You will not get the results if you do not do the work. Sorry, but I can not make a guarantee against your behavior. That is the challenge in the program, and the cost for Transformation. I promise a future version of you will thank you.
For this reason, the stellar guarantee is tied into the accountability for the first 30 days. You have to send in your baseline, assessment, and daily tracking sheets for a minimum of 24 out of 30 days. During that time, you find that you are not fully satisfied with the program for any reason. No questions asked, I will refund your enrollment.