One-On-One Coaching

30 Minute Sessions of Efficient Exercise


Lose 5-30 lbs of Fat, Gain 50% in Overall Strength, all with less than 6 hours of exercise!

  • Accommodate Time-Challenged Executives & Busy Individuals
  • Programs that Work for Frequent Travelers
  • Exercise Just 2 - 3 Days a Week for 30 minutes per Day
  • Train in a Clean, Comfortable and Semi-Private Environment

How To Start and What To Expect


Foundation Program

Our exercise programs will strengthen you physically and mentally in just 30 minutes. A full program consists of twelve to eighteen sessions which is typically completed in approximately four to six weeks. The first program is designed to build the foundation for which other programs will be built upon.

  • Increase overall body strength by at least 50%
  • To lose 5-30 pounds of fat
  • Increase joint health
  • Create more range of motion and flexibility

Goal-Specific Program

Once the foundation program is completed, your exercise program will change to move you specifically toward your personal goals such as:

  • Continued fat and weight loss
  • Overall conditioning
  • Sport specific training
  • Flexibility
  • Weight gain
  • Rehabilitation

Goal and Sport Specific Training


Sport Specific Training: Giving You the Edge, Physically and Mentally

Sport specific training focuses on utilizable strength – or strength when your heart rate is at eighty-five percent or more.

  • Golf
  • Basketball
  • Baseball/Softball
  • Tennis
  • Running
  • Auto Racing
  • Swimming
  • Martial Arts

This requires training of the large muscle groups as well as fine-tuning the smaller synergistic muscle groups. Although all athletic endeavors require total body conditioning, each sport requires the development and flexibility of certain areas of the body. Sport specific training is a combination of strength, cardiovascular endurance, flexibility and stamina. Programs are designed for each individual based on their chosen sport and position. With an extensive background in professional sports training and conditioning, Bill Ross Fitness Solutions is able to help athletes at all levels from weekend warriors and prep athletes to elite and professionals.



Rehabilitation/Prehabilitation: Assisting Clients Toward Full Recovery

We are experienced in working with people who have had:

  • Knee Replacements
  • Hip Replacements
  • Back Surgeries
  • Shoulder Problems
  • Ankle Replacement
  • Other Medical Challenges

Physical therapy assists patients in achieving a level of wellness according to certain guidelines established by insurance companies. After the patient is released from physical therapy it is the aim of Bill Ross Fitness Solutions to assist that person in reaching their personal goals.

BRFS does this with education and training in strength, flexibility and nutrition. In some cases, surgical procedures can be avoided by rebalancing the body front to rear and side to side. This is done by using strength and flexibility techniques to remove the uneven stresses on joints that cause improper articulation and uneven wear.

Is Stretching Good or Bad?


Stretching Program for Muscle Relaxation & Stress Reduction

There are many benefits to proper stretching which makes the body resilient to physical and mental demands.

  • Preventing major injuries before they occur
  • Relieve stress and tension
  • Enhancing athletic performance
  • Eliminate aches and pains
  • Improve circulation
  • Lower blood pressure

Most people who stretch spend only a few minutes, before or after their workout, stretching their calves, quads or other muscles. While this practice has some benefit if the proper technique is used, the true benefits come from creating the ability to relax all the muscle groups and to learn how to breathe and relax the mind.

The best way to gain benefits without the risk of injury is by personal instruction. Since everyone’s body is structured differently, a stretch that is good for one person may be harmful to another. BRFS’s individual instruction takes everyone’s physical limitations, injuries and imbalances into account. In one-on-one stretching, the trainer will control the stretch in a way that will prevent soreness and injuries, while creating the maximum benefit from the stretch.

Age Defying

“Age” is just a number. Check out these videos of a few of our “older” clients not acting their “age”