Our personalized approach ensures that every client receives tailored guidance that addresses their unique fitness needs, goals, and life circumstances.
Whether you're just starting your fitness journey or looking to advance your training, our evidence-based methods deliver measurable results in a supportive environment.
Our certified fitness coach, Shawnda Welch, brings expertise in women's health across all life stages, from pregnancy to menopause and beyond.
Each private session combines scientifically-backed training techniques with nutritional guidance to create a comprehensive approach to wellness that works for your body and lifestyle.
private fitness training
Experience the difference that dedicated, one-on-one coaching makes in your fitness journey. Our private sessions at the Calyx fitness gym provide the perfect environment for focused training, proper form development, and personalized programming that evolves as you progress.
- Functional Movement Training
Learn essential movement patterns that translate to daily activities, improving your quality of life while building strength and mobility. Our approach focuses on movements that matter, helping you move better and feel stronger in everything you do. - Power Development
Enhance your explosive strength and athletic performance through targeted power training exercises tailored to your current fitness level. Proper power training not only improves performance but also helps protect against injury by improving neuromuscular coordination. - Balance and Coordination
Build stability and body awareness with specialized exercises that challenge your proprioception and core strength. Improved balance reduces fall risk and creates a solid foundation for more advanced fitness goals. - Injury Accommodation
Learn how to train safely and effectively around existing injuries or chronic pain. Our coach works with your unique situation to find movements that strengthen without aggravating problem areas, helping you progress while protecting your body. - Pelvic Floor Strengthening
Address this often-overlooked but crucial muscle group with specific exercises that improve core stability and prevent common issues. Proper pelvic floor function is essential for overall wellness, particularly for women who have experienced pregnancy or are in perimenopause. - Recovery Techniques
Master foam rolling and other myofascial release methods to enhance recovery, reduce soreness, and improve overall mobility. Proper recovery is as important as the workout itself for long-term progress and injury prevention.
life stage-specific training
Women's bodies experience unique changes throughout different life stages that affect exercise needs and responses. Our specialized training approaches acknowledge these differences and provide safe, effective fitness solutions for every phase of life.
- Prenatal Exercise
Stay active and strong throughout pregnancy with trimester-specific modifications that prioritize safety while maintaining fitness. Our prenatal training helps manage common discomforts, prepares your body for delivery, and facilitates faster recovery postpartum. - Postpartum Return to Fitness
Safely rebuild strength and function after childbirth with progressive exercises that respect your body's healing process. Our postpartum approach addresses diastasis recti, pelvic floor recovery, and the unique demands of early motherhood. - Menopause-Optimized Training
Combat the challenging physical changes of perimenopause and menopause with exercise techniques specifically designed to maintain metabolism, bone density, and muscle mass. Our menopause-friendly approach helps manage symptoms while protecting long-term health.
strength development
Building strength is foundational to health, longevity, and quality of life. Our strength training programs emphasize proper technique and progressive overload to help you become stronger in a sustainable, safe manner regardless of your starting point.
- Five Fundamental Lifts
Master the bench press, squat, deadlift, overhead press, and chin-up with expert coaching on proper form and execution. These compound movements form the cornerstone of effective strength training and provide the greatest return on your exercise investment. - Advanced Techniques
Explore specialized training methods including tempo manipulation, partial ranges, and progressive overload strategies that break plateaus and stimulate new progress. These advanced approaches can revitalize your training and create breakthrough results. - Compound Movement Progression
Learn how to safely advance from basic movement patterns to more challenging variations that continue to stimulate strength gains and muscle development. Our systematic progression approach ensures you're always working at the optimal level of challenge for your abilities.
nutrition coaching
At Calyx Health and Fitness, we understand that nutrition is the foundation of any successful fitness program. Our comprehensive nutrition coaching combines science-based principles with practical, sustainable strategies tailored to your unique lifestyle, preferences, and specific health considerations.
- Hunger Awareness
Develop a healthier relationship with food by learning to recognize true hunger signals versus emotional eating triggers. This foundational skill helps establish sustainable eating patterns that support both physical and mental wellbeing. - Macronutrient Education
Understand how to build balanced meals using proteins, carbohydrates, and fats to support your specific fitness goals and energy needs. Our practical approach makes macronutrient balancing simple to implement in real-world situations. - Meal Planning Strategies
Learn efficient methods for planning, preparing, and storing healthy meals that fit your busy lifestyle and taste preferences. Proper meal planning eliminates decision fatigue and creates a framework for consistent nutrition success. - Workout Nutrition
Optimize your performance and recovery with targeted pre and post-workout nutrition strategies that fuel your efforts and support muscle repair. Proper workout nutrition can significantly enhance training outcomes and reduce recovery time. - Midlife Nutrition Support
Address the specific nutritional needs that emerge during perimenopause and beyond with dietary approaches that support bone density, heart health, digestion, metabolism, and cognitive function. Our midlife nutrition strategies help counteract age-related changes through targeted nutritional interventions. - Pregnancy Nutrition
Support healthy fetal development and maternal wellbeing with trimester-specific nutritional guidance that addresses changing needs throughout pregnancy. Proper nutrition during pregnancy supports your health while providing optimal nourishment for your developing baby. - Postpartum and Breastfeeding Support
Meet the increased nutritional demands of recovery and breastfeeding with targeted strategies that support healing, milk production, and gradual return to pre-pregnancy weight. Our postpartum nutrition approach prioritizes maternal health while supporting the unique demands of early motherhood.
Experience the transformation that comes from expert coaching in our private Cañon City gym facility. Contact Calyx Health and Fitness today to schedule your personalized training session and take the first step toward a stronger, healthier future.
