At CrossFit Leiden, we’ve been running the 28-Day Kick-Start for over two years now with great success. In fact, it’s been so successful that we’ve had a 2-3 month waiting list over the past year.
Over the last 9 years, we’ve tested many different ways to ensure that new members get the right guidance from the start and achieve success as quickly as possible. The sooner you see results, the more satisfied you’ll be, and the more likely we can positively impact your life and that of those around you.
Starting Directly in the Group
The least effective way we found was allowing new members to jump straight into group classes. While this lowered the financial barrier, it also provided the least success for new members. What went wrong?
- Some people needed more guidance than we could provide in a large group, making it harder for them to connect with others, which led to frustration and feeling like they weren’t good enough.
- There was less connection with our coaches, making members feel like just a number. This made it easier for them to skip gym sessions.
- New members weren’t getting the personalized coaching they needed, regardless of their experience. Without taking extra time to get to know their movement patterns and goals, they didn’t receive the tailored coaching necessary to progress.
- There was no attention to nutrition and lifestyle. Many people come in wanting to lose weight, get stronger, and have more energy. While strength and conditioning training are key, without focusing on nutrition, you’ll never achieve the results you want. Nutrition is the foundation of fitness. Building and revealing muscle happens mostly in the kitchen.
Starting with Personal Training
Soon after, we introduced starting with Personal Training at CrossFit Leiden. 1-on-1 coaching is probably the best way to help people move correctly and see fast results. This is especially important for people who have little to no experience with fitness. Even for experienced athletes, Personal Training can help target areas where they can make the most progress.
With personal coaching, you start at your own level, and we can take a fully individualized approach to help you progress. However, the downside of Personal Training is that it’s a bigger financial investment, and it can become less fun since you’re always training with the same person.
The Best of Both Worlds: Semi-Private Training
In our Kick-Start program, we combine the best of both worlds. New members train in small groups of up to 5 people for four weeks. This allows for the same personal attention as a 1-on-1 session, but because it’s in a small group, you also benefit from social interaction. This helps you build connections with both the coach and your fellow participants.
These social connections are crucial for keeping you motivated to come to the gym, especially during times when your motivation may dip.
Along with the training sessions, all participants receive a personalized nutrition plan with daily goals. This plan is simple enough for an 11-year-old to follow, but the real benefit is doing it together. The nutrition coach and the rest of the group help keep you accountable to meet your daily goals. If personal circumstances make following the plan more challenging, we adjust it. Healthy nutrition and lifestyle must balance with real life, but that doesn’t mean you have to sacrifice your goals.
What Does the Kick-Start Look Like?
No-Sweat Intro
The first step is a no-sweat intro at our gym. This is a session where we get to know you, discuss your goals, and understand your personal challenges. These can be physical (injuries), mental (burnout), or logistical (busy parents). We’re here to understand and help you navigate these challenges. We may also do a measurement using our high-tech scale to get a clearer picture of your body composition.
Meet the Nutrition Coach
Next, you’ll have a phone consultation with our nutrition coach, Stefania. Based on a questionnaire and your conversation, she will set clear nutrition and lifestyle goals for you. You’ll also gain access to our online platform, where participants and coaches stay connected. Throughout the entire program, Stefania will support and motivate you to achieve your goals.
Your First Training Session
On Monday, you’ll have your first training session at the gym with coach Max. You’ll train with other kick-starters in a private space reserved just for you. Each session lasts 60 minutes and includes a warm-up, skill work, and strength and/or conditioning training. The most important part? You should always leave with a smile because if it’s not fun, you won’t stick with it. The coach will ensure that you learn new exercises, challenge yourself at your level, and start seeing both physical and mental results.
Four Weeks of Training
For four weeks, you’ll train on Mondays and Wednesdays in this small group with coach Max. Your third weekly session will be in a larger group, preferably on Fridays at 12:00 or 20:00. These sessions are specifically designed for kick-starters. It’s a great way to meet more members and experience what it’s like to train in a larger group.
Completing the Kick-Start
After 28 days, you’ll complete the Kick-Start, and we’ll be eager to see your results! Most participants move on to a membership with access to our regular group classes. However, we also offer the option to continue training in a small group setting if that’s what you prefer.
Why Start with the 28-Day Kick-Start?
- You’ll see quick results, which will motivate you to keep training.
- You’ll build a strong social connection with your coaches and fellow participants from the start, helping you stay motivated and regularly attend the gym.
- You’ll learn proper exercise techniques from day one, helping prevent injuries and ensuring you perform at your best.
- Personal attention to your goals and needs. Whether you want to lose weight, get stronger, or have more energy, our coaches will guide you to reach those goals.
- Small group training provides more personalized coaching without the high cost of 1-on-1 sessions.
- Focus on nutrition and lifestyle. We provide an easy-to-follow nutrition plan with daily goals, helping you make progress outside the gym as well.
- A safe environment to learn and grow. You’ll start with other beginners, making it a comfortable way to get familiar with CrossFit and our community.
- Establishing structure and routine. The set schedule of the Kick-Start helps you quickly build a healthy fitness routine.
- Suitable for all fitness levels. Whether you’re a beginner or experienced, the training is tailored to your level and personal goals.
- Mental growth alongside physical results. Challenging yourself physically and reaching your goals will boost your self-confidence, which can benefit your everyday life.
- You’ll get to know our gym and community well, so after the Kick-Start, you’ll feel comfortable continuing with our regular group classes.
- Support for overcoming obstacles. If you have injuries, a busy schedule, or other challenges, our coaches will help you find solutions that fit your personal situation.
A free intake is easily booked (click here), and we can also tell you about other paths you can take at CrossFit Leiden. Just drop by, we’ll have the coffee ready for you!