Here's everything you need to know to prepare for your first session at Amber's Fitness Lab.
Every client at Amber's Fitness Lab begins with a Lab Assessment so we can determine the right phase for your body. This makes your training feel scientific and intentional — not like a random workout.
Movement Assessment
How your body moves through foundational patterns
Mobility & Balance Testing
Range of motion and stability evaluation
Core Control Evaluation
Assess your core engagement and stability
Assigned Starting Phase
You receive your Phase level (1–14) based on results
Water Bottle
Stay hydrated throughout your session
Positive Attitude
Most important thing you can bring!
Athletic Clothing
Breathable, movement-friendly clothes
Barefoot Training
No shoes needed — we work on strengthening your foot muscles
Layers (Optional)
Easy to remove as you warm up
Warm Welcome
Amber will greet you and assess your fitness level
Personalized Coaching
Exercises adjusted to your level from day one
Supportive Community
Train alongside people of all ages and fitness levels
We provide: Gym towels for your use
Bodyweight movements leading into weights at your level
Prepare your lower body for strength training
Build lower body strength through progressive exercises
Strengthen your core for stability and control
Stretch, breathe, and recover after your session
Work and rest intervals guided by a loud speaker timer so you always know when to push and when to recover
Control and technique before intensity
Upper, lower, and core in every session
Arrive 5–10 minutes early to settle in
Let Amber know about any injuries or limitations
Don't compare yourself to other clients — everyone's at their own level
Listen for the speaker timer — it guides your work and rest intervals
Ask questions! Amber loves helping you understand the system
You'll be assigned to your starting phase (1–14)
Receive personalized progression plan
Get guidance on how to progress safely
Join our supportive community of athletes and fitness enthusiasts