Phase 1

Phase 1


Phase 1 is STF's original 12 week program designed to achieve total body results.  Each week builds on the last, enabling you to achieve your personal best.  You will learn basic techniques, new exercises, meal planning and lifestyle management strategies to turn you into your best self.

Program includes:

  • Daily email and text accessibility with Spring Teller
  • 12 week strength and conditioning program
  • Meal plan
  • Shopping List
  • Weekly check-ins
  • Weekly wellness activities

*This program can be performed at home or in a workout facility.


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Spring Teller Fitness programs are designed to help you achieve your best.  However, If you have concerns or questions about your health, you should consult with a physician or other appropriate health care provider.  Please consult your physician before starting a fitness or nutrition program.  Do not start a fitness and/or nutrition program if a health care provider advises against it.  Further, engaging in any fitness program involves risks of injury.  You acknowledge this and agree not to hold Spring Teller Fitness responsible for any injuries or damages you may incur.