The Client Journey at Instinct Fitness

At Instinct Fitness, we are committed to helping experienced gym-goers and athletes achieve the next level in their fitness journey. Whether you’re aiming to break through a strength plateau, master complex gymnastics skills, or optimise your training in preparation for a competition, we’ve mapped out a clear path for your progress. Here’s what to expect on your journey with us.

Step 1: Starting with a No-Sweat Intro
Step 2: Getting Started with Your Program
Step 3: Building Strength and Endurance
Step 4: Refining Skills
Step 5: Staying Motivated with Community Support
Step 6: Regular Check-Ins and Goal Reviews
Step 7: Reaching Your Next Peak

Step 1: Starting with a No-Sweat Intro

Desired Outcome: Gain clarity on your goals and understand the program options available to you.

Time: 15-30 minutes (one session)

During your initial No-Sweat Intro, we’ll meet one-on-one to discuss your fitness background, current challenges, and what you’re hoping to achieve. This is not a workout session. Instead, it’s an opportunity for us to learn about your needs and determine which of our programs will best support your goals.

How We Achieve It:

• We ask detailed questions about your training experience, goals, and any previous injuries.
• You’ll receive an overview of the systems we’ve used to help hundreds of people achieve similar goals to yours.
• We’ll recommend the program that aligns with your current fitness level and objectives.

How We Know You’re Ready to Progress:

• You have a clear understanding of your goals and have committed to a program.

Step 2: Getting Started with Your Program

Desired Outcome: Develop consistency and build a strong foundation in the program you’ve chosen.

Time: 2-4 weeks (depending on program)

If you’re new to CrossFit or structured training, you’ll start with our On-Ramp program. This is a series of sessions designed to teach foundational movements, such as squats, deadlifts, and presses, while emphasizing proper technique and injury prevention.

For more experienced athletes, you’ll begin your chosen program immediately, following a structured system designed to produce consistent results.

This is a challenging period as you’ll be learning new movements and being challenged in ways that may be unfamiliar to you. That’s why we check-in regularly and recommend focusing on creating consistent habits each day around exercise, nutrition, sleep, and mental wellbeing.

How We Achieve It:

• On-Ramp clients receive small-group coaching to master key movements.
• Experienced clients follow proven programming that is guaranteed to increase your strength, skill and fitness levels.
• Workouts are scaled to challenge you without risking injury.

How We Know You’re Ready to Progress:

• You demonstrate proper form and technique in foundational movements.
• You attend sessions consistently and complete your workouts with confidence.
• You achieve your first ‘Big Win’.

Step 3: Growth Stage

Desired Outcome: Increase your physical capacity through structured strength and conditioning cycles.

Time: 8-12 weeks per training cycle

At this stage, you’ll follow a progressive training plan designed to improve key performance metrics such as strength, endurance, and work capacity. Each cycle focuses on building different attributes while minimizing the risk of plateaus.

You’ve entered an exciting period of massive development and growth. We often see people making significant improvements in their fitness metrics. If you continue to be consistent in your daily habits you’ll be getting fitter and stronger while having more energy and experiencing less muscle soreness (Win, win, and WIN!).

How We Achieve It:

• Structured strength cycles so you don’t have to think, just show up and follow the program.
• Varied workouts in each class to develop your fitness while keeping it fun and exciting.
• Progress is tracked through the Members App and regular performance assessments.

How We Know You’re Ready to Progress:

• You achieve measurable improvements in your lifts and workout performance.
• You recover well between sessions and maintain consistent training intensity.

Step 4: Refining Skills

Desired Outcome: Master advanced movements and techniques relevant to your fitness goals.

Time: Ongoing, with targeted skill sessions every 4-6 weeks

As your strength and conditioning improve, you may choose to focus on refining specific skills such as muscle-ups, handstand walks, or Olympic lifts. These movements require coordination, balance, and technique, which we develop through focused skill clinics and practice.

Eventually, we all hit a wall. This might happen in 3 months or 3 years. The good news is that we’ve helped so many people overcome it and we’ve created a formula for success to help you overcome plateaus and master even the most complex skills.

How We Achieve It:

• Coaches provide individualized feedback and drills tailored to your current abilities.
• You practice progressions that build toward mastering the full movement.
• Clinics and workshops provide additional opportunities to refine your skills.

How We Know You’re Ready to Progress:

• You demonstrate improved control and proficiency in the targeted movements.
• You can perform the movements under fatigue or in varied workout scenarios.
• You might even be considering signing up for your first competition!

Step 5: Staying Motivated with Community Support

Desired Outcome: Maintain long-term motivation and accountability through connection with other members.

Time: Ongoing

We believe that progress is best achieved in a supportive, high-performing environment. At Instinct Fitness, you’re surrounded by a community of athletes who inspire and challenge one another to keep pushing forward.

On average our members stay with us for just over 2 years. That stat is heavily weighed down by the many people that try Instinct Fitness for a few weeks and fail to create the habit. In reality, if you can overcome the initial stickiness you feel in the first few weeks, you’ll probably end up like many of our members who have been with us for over 5 years and continue to see improvements.

(N.B. our longest-serving member has been with us literally since day 1!)

How We Achieve It:

• Group workouts foster camaraderie and healthy competition.
• Social events and local competitions keep training fun and engaging.
• Coaches and members celebrate your milestones and achievements.

How We Know You’re Ready to Progress:

• You actively participate in the community and share your progress.
• You remain motivated and committed to your fitness goals.
• You are part of the furniture.

Step 6: Regular Check-Ins and Goal Reviews

Desired Outcome: Stay on track with your goals by regularly evaluating your progress.

Time: Every 90 days

Our coaches schedule regular check-ins to assess your progress, discuss any challenges you’re facing, and adjust your training plan if needed. These reviews help ensure that your workouts remain effective and aligned with your evolving goals.

These check-ins are all about creating clarity. We want to celebrate your wins, understand what is stopping you from making your next breakthrough, and make a plan to help you reach the next peak in your fitness journey.

How We Achieve It:

• We review performance metrics such as strength gains, workout times, and skill mastery.
• You’ll have the opportunity to update your goals and ask questions.
• Coaches provide adjustments to your program based on your feedback and performance.

How We Know You’re Ready to Progress:

• You’re consistently achieving milestones and setting new goals.
• Your training plan remains challenging but manageable.

Step 7: Reaching The Next Peak

Desired Outcome: Achieve peak performance and maintain long-term success in your fitness journey.

Time: Ongoing

By this point, you’ve built a strong foundation, refined your skills, and developed the mindset of a high performer. You’re now capable of sustaining progress through advanced training cycles, competition prep, or other personal challenges.

You know what is on the horizon and you have all the tools and support you need to confidently move toward your next big goal and absolutely crush it.

How We Achieve It:

• Advanced programming helps you continue to push your limits.
• Opportunities for competitions and events provide new goals to strive for.
• Coaches and peers continue to support your long-term development.

How We Know You’ve Achieved Success:

• You consistently hit new PRs and overcome physical challenges.
• You have the knowledge and confidence to sustain your fitness independently.
• You view fitness as a lifelong journey, not just a short-term goal.

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This is the client journey at Instinct Fitness—a structured and results-driven system designed to unlock your potential and accelerate your performance. Over 500 members have successfully followed this journey, achieving remarkable milestones like personal records, improved fitness, and mental. Our programs are built on proven methods that provide quick wins and structuring progress over manageable cycles, ensuring that you see steady, measurable results without wasting effort.

Through consistent support from experienced coaches and an inspiring community, you’ll maintain motivation and accountability every step of the way. If you are willing to commit to the work, we’re here to guide you with the expertise and environment needed to achieve high performance in all areas of your fitness.