New member? Start here
Your first 30 days
How classes work, how to scale any workout, and what your first month at the gym should look like.
Member library
7 guides and 4 meal plans from the Rise Up Fitness coaches. Open one on your phone, save it, or print it.
Meal plans
How the plans workFind your meal plan
Pick your current weight. Each plan lists the right portion of every food and comes with a pick-your-own grocery list.
All guides
OpenYour first 30 days
How classes work, how to scale any workout, and what your first month at the gym should look like.
OpenClass lingo & scaling
What the whiteboard means, how to pick your weight, and an easier and harder option for the most common movements.
OpenNutrition starter guide
How our meal plans work: pick the plan for your body weight, then build every meal from foods you like, in the right portions.
OpenBulking guide
A step-by-step plan to gain muscle when the scale won’t move: what to add, when to add it, and how to keep the weight once you’ve gained it.
OpenEating out playbook
What to order at eight kinds of restaurants, plus a plan for drinks, weekends and travel.
OpenHydration, sleep & recovery
Your daily water target, a two-second hydration check, and the habits that help you recover between classes.
OpenSupplements 101
Food comes first. A few supplements are well studied, cheap and worth it. Here is the short list, ranked by evidence.
Questions about a guide?
Ask any coach before or after class, or call the front desk.
Class timesMon–Fri 9am–7pm · Sat 12pm
Front desk(289) 943-8836