— 12-Week Transformation Program · Next Cohort Starts June 8 —
The
Spite
Method.
You don’t need more willpower. You need a new identity.
In 12 weeks, you’ll stop trying to become someone who works out — and actually become one.
Weeks
Core Pillars
Lives Changed
Average Rating
— Sound familiar?
You've tried before.
Something keeps stopping you.
You feel like you don't belong in a gym
The equipment feels foreign. Everyone else seems to already know what they’re doing. You walk in and immediately want to leave.
You've started and stopped more times than you can count
Motivation fires up, then fades by week three. You don’t know if it’s discipline or the wrong approach — but the cycle keeps repeating.
You don't know where to start or what to do
YouTube rabbit holes, conflicting advice, programs that don’t fit your life. You’re overwhelmed before you even begin.
You're not sure fitness is even for someone like you
Traditional gyms weren’t built for every body. The culture, the vibe, the unspoken rules — it all says you’re not welcome. We disagree.
The problem isn't
your body.
It's your identity.
Most programs hand you a workout and leave you to figure out the rest. The Spite Method goes deeper. We know that lasting change doesn’t start in the gym — it starts with how you see yourself. Twelve weeks from now, you won’t just look different. You’ll be someone different. Someone who works out. Not because you have to. Because it’s who you are.
How the Spite
Method Works
Every element of this program is designed to do one thing: help you build the identity, habits, and community of someone who thrives in their body. No guesswork. No going it alone
01 — Coaching & Training
Expert Guidance, Personalized to You
You start with 1-on-1 private coaching so we can meet you exactly where you are. As your confidence builds, you step into small-group fitness classes — never more than a handful of people — where community starts to take root.
- Private 1-on-1 coaching sessions (tapered from 2x/week to biweekly)
- Small-group fitness classes with hands-on instruction
- Workout videos to follow from home, on your schedule
- Progressive overload built in — so you always know your next step
02 — Nutrition & Habits
Real-Life Nutrition That Actually Sticks
No crash diets. No calorie obsession. We give you a simple framework for eating that supports your training, your energy, and your life. Habits are built slowly, on purpose — so they actually last.
- Custom nutrition guidance and macro targets
- Habit-building system using hand-size portion method
- Practical strategies that work around your real schedule
- Weekly check-ins to reinforce what’s working
03 — Community & Identity
You Don’t Have to Fit In to Belong Here
This is where most programs fall short. Accountability without community is just pressure. We build a support system around you — online and in person — so that showing up starts to feel like something you want, not something you dread.
- Online support group and daily accountability
- In-person community events and group classes
- A culture that’s LGBTQ-friendly, size-inclusive, and judgment-free
- Coaches who know your name, your goals, and your story
We start together. You finish strong.
Weeks 1–3: Hands-on, twice a week
The most intensive phase. 1-on-1 coaching twice per week so we can establish your baseline, learn how you move, and start rebuilding how you think about your body and fitness. This is where the foundation gets laid — properly.
Weeks 4–6: Gaining momentum, once a week
Coaching drops to weekly. You’re doing more on your own, attending group classes, and building your rhythm. Habits are starting to feel automatic. The community is starting to feel like yours.
Weeks 7–12: You're driving, we're navigating, every other week
Six weeks of biweekly check-ins. You’re showing up, making decisions, and leading your own training. Your coach is in the background — available, watching your progress, making adjustments — but you’re running the show.
Graduation: A real finish line, not just a fade-out
The program ends with two intentional coach meetings: a midpoint check-in to assess what’s working, and a final graduation session to review your transformation, celebrate your wins, and map out exactly what comes next. You leave with a plan — not just a memory.
— Got Questions?
Common questions
about the program.
Do I need any fitness experience to join?+
Is this in-person, online, or both?
Both. In-person coaching and group classes take place at our Santa Rosa studio. Online support, workout videos, and nutrition coaching are all accessible from anywhere. If you’re outside of Santa Rosa, we can work with you fully online.
What if I can't make every session?
Life happens — we get it. Workout videos and online support mean you always have a way to stay on track even when you can’t make it in person. Your coach will help you adapt the schedule to your real life, not the other way around.
I've failed at fitness programs before. Why is this different?
Because this isn’t just a fitness program — it’s an identity shift. Most programs give you a workout and leave you to handle the mindset, habits, and accountability yourself. We address all of it together. And we don’t drop you when the program ends.
Is Spite Fitness inclusive for all body types and backgrounds?
Yes — unconditionally. Spite Fitness is LGBTQ-owned and operated, size-inclusive, and built specifically for people who’ve never felt comfortable in traditional gym environments. You don’t have to fit in to belong here. That’s not a tagline. It’s how we operate every single day.
What happens after the 12 weeks?
We’ve built a clear path forward regardless of where you land. Some graduates continue as full Spite Fitness members. Some move to online-only coaching. Some are ready to go fully independent — and that’s a win we celebrate. There’s never pressure. Just options.
How much time do I need to commit each week?
It varies by phase. In weeks 1–3 you’ll have two coaching sessions per week plus group classes if you choose to attend. By weeks 7–12, coaching check-ins are every other week and you’re self-directing most of your training. We design the program around real life — not around an ideal schedule that doesn’t exist.
When does the next cohort start, and how many spots are available?
The next cohort begins June 8th. We intentionally keep the group small so every participant gets genuine attention and coaching — not a number. Spots are limited and we do fill up. If you’re on the fence, the best move is to apply and have a conversation. There’s no commitment to that first step.
Do I need a gym membership or special equipment?
Not necessarily. In-person participants train at our Santa Rosa studio. For at-home workouts, we start with bodyweight and resistance bands — nothing expensive or complicated. If you have more equipment, great. If you don’t, we work with what you have.