Do I need to be in shape to join?

No. You don’t need to be “fit” to start. Small group training is designed for busy adults who want to feel stronger and move better. All sessions are coached and scaled to individual ability.

Is this personal training or group fitness?

This is small group personal training. Sessions are kept intentionally small so clients receive individual coaching and progression.

How many people are in a small group session?

Small group sessions max at 8 people, allowing for close coaching and a focused training environment.

What is included in the 1-week trial?

The 1-week trial includes up to two coached small group sessions focused on strength, mobility, and functional movement.

Can I try the program before committing long-term?

Yes. The 1-week trial allows clients to try the program with no long-term commitment.

What if I have past injuries or mobility issues?

Sessions emphasize joint health, controlled strength, and safe progression. Training is general fitness and not intended as rehabilitation or medical treatment.

What days and times are available?

Small group training sessions are offered in the early mornings, including 6:10am and 9:00am.

Can I switch between the 6:10am and 9am sessions?

Yes. Trial participants may attend either session based on availability.

How often should I train each week?

Most clients train 2–3 times per week, depending on goals, recovery, and schedule.

What type of training do you do?

Training focuses on strength, mobility, and conditioning through intentional movement.

Is mobility training included?

Yes. Mobility training is included, using methods like Kinstretch, Functional Range Systems, and TACFIT to improve joint control and resilience.

What equipment is used?

Sessions use kettlebells, steel maces, clubbells, and bodyweight exercises. All equipment is provided.

Do I need to bring anything?

Just wear comfortable workout clothes. All equipment is provided.

Where are sessions held?

Fit & Flow operates as a personal training service within a shared training facility in Belmont, CA.

How do I sign up for the 1-week trial?

You can sign up by clicking the Book Now button on the website and selecting your preferred session time.

Build a Body That Lasts

Fit & Flow with Alfred | Personal Training in Belmont, San Mateo

Strength, Mobility, and Resilient Movement for Life

Reserve Your 1-Week Trial

Join the Movement & Strength Collective

Small-Group Coaching Designed for Results

Max 8 participants per session
Personalized coaching
Build healthy joints, full-body movement, and a strong “gas tank” for life
Science-backed training with Kinstretch and TACFIT

Learn more about the Movement & Strength Collective.

Person in athletic clothing doing a 90/90 stretch

Two individuals are performing a workout with clubbells in a gym

A woman and a man practicing fitness exercises with steel mace in a gym.

Inside a training session

50-min

Time-efficient, Full focus

Warm-up

Joint preparation to move better and mitigate injury

Workout Focus of the Day

Mobility, interval circuit, or skill focus with clubbell, steel mace, etc.

Targeted Cooldown

Restore your body so you leave energized

Designed for Full-Body Performance

We bring training to life with a variety of tools that keep every personal training session challenging, dynamic, and fun. Some of our favorites include:

Clubbells

Steel Mace

Flat lay of fitness equipment including black medicine balls, black battle ropes, and black push-up bars on a gym floor, with a blue wall in the background.

Indoor gym with clubbells lined up on a gym mat

Four black exercise balls lined up on a dark gym floor

Slam Ball

Kettlebell

Purposeful training with each tool:

Functional strength, joint health, and dynamic movement

Integration with tools, not just move them
Variety develops resilience, coordination, and control and avoids overuse fatigue

Experience Full-Body Performance — Learn about our 1-Week Trial

Who This Is For?

A Good Fit If You:

✅ Want to get stronger without beating up your body

✅ Want real-time coaching feedback

✅ Care about mobility and joint health

✅ Value structure, consistency, and progress

Not a Fit If You:

❌ Want drop-in workouts with no guidance

❌ Prefer training in large, fast-paced groups

❌ Are looking for quick fixes or random workouts

Why Train with Alfred?

Hi, I’m Alfred—a husband, father, and personal trainer and I bring 20+ years of martial arts and movement-based training. I help people train smarter so they can keep doing what they love, pain-free and strong.

Learn more about my coaching philosophy.

What People Are Saying

"These classes have changed my perception of what it means to work out."

- W.A (Recreational Athlete)
"This has truly become an essential part of my stress management. Thanks, Alfred!"

- B.A. (Mother and Healthcare Professional)
"I walk out of the studio feeling relaxed and move with greater ease throughout the day. "

- T.X. (Education Administrator)
"Will help build strength and functional mobility. Alfred is a great teacher and is patient and generous with information. Highly recommend trying it out. "

- W.M. (Software Engineer and Martial Artist)
"Alfred is super nice and supportive, makes you feel comfortable in staying at your comfort level and is attentive to help with your posture. Highly recommend!"

- S.O. (Tech Industry Professional)
"Technique is emphasized over reps and there is a mandatory cool down at the end to allow the body to decompress which is super helpful to ensure one doesn't burn out."

- C.O. (Busy Father and Software Engineer)
"If you're like me and years of abusing your body have stacked up try this course and see if you can feel better like I do. Five stars easy!!!"

- C.M. (Jiu Jitsu Athlete and Small Business Owner)
The intentional exercises were exactly what I needed after a stressful, emotionally charged day in clinic."

- F.E. (Registered Nurse)

Start with a 1-Week Trial

$49 for 1-Week

Experience small-group coaching

Membership options after trial

3x / week

Membership

$250

every month

2x / week

Membership

$200

every month

👥 Max 8 per session
🧠 Assessment-led
💪🏽 Strength+Mobility

⭐️ Try with confidence— $49 trial fee applies to membership if you join within 7 days.

Start Trial Now - $49

Train with us for a week before committing.

A woman in gym attire stretching on the floor in a gym, with fitness equipment and a blackboard in the background.

Man performing a floor exercise with a kettlebell in a gym.

Build a Body That Lasts

Join the Movement & Strength Collective

Small-Group Coaching Designed for Results

Inside a training session

Designed for Full-Body Performance

Clubbells

Steel Mace

Slam Ball

Kettlebell

Who This Is For?

A Good Fit If You:

Not a Fit If You:

Why Train with Alfred?

"These classes have changed my perception of what it means to work out."

"This has truly become an essential part of my stress management. Thanks, Alfred!"

"I walk out of the studio feeling relaxed and move with greater ease throughout the day. "

"Will help build strength and functional mobility. Alfred is a great teacher and is patient and generous with information. Highly recommend trying it out. "

"Alfred is super nice and supportive, makes you feel comfortable in staying at your comfort level and is attentive to help with your posture. Highly recommend!"

"Technique is emphasized over reps and there is a mandatory cool down at the end to allow the body to decompress which is super helpful to ensure one doesn't burn out."

"If you're like me and years of abusing your body have stacked up try this course and see if you can feel better like I do. Five stars easy!!!"

The intentional exercises were exactly what I needed after a stressful, emotionally charged day in clinic."

Start with a 1-Week Trial

$49 for 1-Week

$250

$200