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NorCal Small group training

Join our community oriented results driven fitness approach.

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NorCal Strength and Conditioning is our small group training at Grass Valley Training Zone. Elevate your results - increase your strength, and improve your endurance.

Our objective is to teach these fundamentals:

  • Sound biomechanical movement and alignment 
  • Common cues to help with the movements in your individual training sessions 
  • Progressions rather than modifications utilizing our movement tree 
  • When to add loading to an exercise 
  • How to best facilitate improvements in strength and proprioception 
  • Tools to help you regain full function and use of your joints and muscles
NorCal Small Group Training 1

NorCal free
class pass

Grass Valley NorCal Free Pass class

*Offer must be activated within 5 days of submission. Must be 18 years of age or older with local ID. Some restrictions apply.

By submitting this form, you consent to receiving communication from Training Zone that includes calls, text messages, and email. You have the ability to opt out at any time.

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NorCal Fit

NorCal Fit is our program for members who are new or returning to fitness. This 60-minute session incorporates strength and skill progressions in a circuit style workout rounded out with recovery work and mobility.

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NorCal Strength & Conditioning

Strength & Conditioning sessions incorporate strength and skill progressions followed by moderate to high intensity conditioning workouts. As always, topped off with recovery and mobility. These sessions scale up or down depending on the members' experience and current fitness level.

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NorCal Strength

NorCal Strength is a 60 minute session geared towards everything you need to build strength and mobility. Strength sessions focus on one main lift while encompassing a full body workout. Members are coached progressively to reach their individual strength goals.

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NorCal Endurance

NorCal Endurance is a 60 minute session geared towards everything you need to build cardiovascular and muscular endurance. Endurance sessions focus on encompassing a full body workout to improve metabolism while aiding in strengthening heart health. Members are coached progressively to reach their fitness goals.

Tam Hendrecksen v2 BW

NorCal Fit

NorCal Fit is our program for members who are new or returning to fitness. This 60-minute session incorporates strength and skill progressions in a circuit style workout rounded out with recovery work and mobility.

NorCal Strength & Conditioning

Strength & Conditioning sessions incorporate strength and skill progressions followed by moderate to high intensity conditioning workouts. As always, topped off with recovery and mobility. These sessions scale up or down depending on the members’ experience and current fitness level.

NorCal Strength

NorCal Strength is a 60 minute session geared towards everything you need to build strength and mobility. Strength sessions focus on one main lift while encompassing a full body workout. Members are coached progressively to reach their individual strength goals.

NorCal Endurance

NorCal Endurance is a 60 minute session geared towards everything you need to build cardiovascular and muscular endurance. Endurance sessions focus on encompassing a full body workout to improve metabolism while aiding in strengthening heart health. Members are coached progressively to reach their fitness goals.

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what our clients says

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NorCal Strength and Conditioning is the best workout I have found over the years! I used to be all about cardio and never really saw the results I was looking for. The combination of strength training and conditioning is exactly what I needed. I have learned so much about weight lifting and I continue to push myself to get stronger each week. The programming is great for beginners and for people looking to push their maximum numbers and everyone in between. I used to be intimidated by free weights and never thought about doing bench press or deadlifts but now I look forward to these lifts each week and seeing my progression. The conditioning might be my favorite part. It's hard, it's fun and it's always something different. From tire drags, to burpees to box jumps it is sure to get your heart rate up and help you leave nothing in the tank before you head out on to the rest of your day/evening. I feel very fortunate to have found NorCal Strength and Conditioning and the amazing coaches and friends I get to workout with each day. There is nothing quite like it.

--- Amie Barden
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When I was first invited by a friend to do the Norcal Strength & Conditioning program, I was intimidated, but hopeful to feel as confident and strong as the ladies I saw participating. Every day that I attend, I feel encouraged and supported. Starting as someone who had never used a barbell, and now I show up to class as someone excited to challenge myself with being able to lift a little heavier than last time or seeing other victories. The coaches help modify and customize the program for each individual, but we all work together for a common goal, to feel great!

--- Roxy Wilson
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NorCal Strength and Conditioning at Grass Valley training zone has changed the way I'll exercise for the rest of my life. I've used the barbell before, but never in a group class like norcal. My biggest result is how strong I've gotten and how clear my mind is when I leave class. The community is amazingly supportive. The coaches push me and celebrate with me. Nothing has built my confidence in and outside of the gym like the Norcal Strength and Conditioning program.

--- Rachel Blake
Grass Valley Training Zone has been part of my life off and on for 20 years. I have left for several reasons: school, college, moves etc, but I always find my way back. I had started NorCal Strength & Conditioning prior to COVID, but of course at some point the gym was forced to close. We ended up building up our home gym, but it just wasn't the same. I thrive when training with others. I finally decided to start NorCal S & C again, and in just one month I have already seen increases in my strength and endurance. The trainers make the hard work fun, and the group setting, along with familiar welcoming faces of other participants, has made me look forward to working out, has increased my consistency in the gym, and I think I have found my fitness family again. I can't wait to see how far I can progress with each of the knowledgeable trainers that lead the program!

--- April
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I have been a NorCal member for over 2 years. I started going to Training Zone several years ago to lose weight. I would show up a few days a week and hide in the corner on the Elliptical. I never saw myself as a “class” person. I did some of the Les Mills classes and discovered I could enjoy classes. Then I tried NorCal for a month (free with my points) I was so hung up on thinking it was another expense- but when my free month was coming to an end, I realized that it was an investment in myself. I love the encouragement and the support I get from trainers and fellow classmates. I have done things I never dreamed I would do! I did a Spartan, I lift weights and genuinely enjoy the challenge. I have gone from hiding in that corner upstairs after dragging myself in to work out, to getting up early in the morning to make my 5:30 AM NorCal class before work. There are fun challenges and a wonderful community. Thank you so much to our Trainers for creating a safe comfortable space to learn proper body movements when lifting.

--- Wendy Agostinho
Nicole Shaffer ava

NICOLE SHAFFER

Personal Trainer


SPECIALIZATIONS:

Corrective Exercise, Functional Fitness, Strength Training, Weight loss, Small Group.

MY WHY:

I love helping people. It brings me great joy when a client reaches and or surpasses a goal they have worked so hard to accomplish. Being a part of someones personal fitness journey and watching them grow and push past any limitations they may have is just so rewarding.

SPIRIT ANIMAL:

Lioness

INTERESTS BESIDES FITNESS:

My family, Camping, Hiking, Gardening.

INTERESTING FACT:

#1 49ers Fan

LIFE CHANGING BOOKS:

Fitness: The Complete Guide

BUCKET LIST:

Travel to new places and have new adventures.


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Tam Hendrecksen ava

Tam Hendricksen

NorCal Coach


SPECIALIZATIONS:

Strength and Conditioning Coach with a passion for Olympic Lifting.

MY WHY:

I find great fulfillment in supporting others who want to make positive choices for a healthier life.

SPIRIT ANIMAL:

Bear. Protective, strong, loves to sleep.

INTERESTS BESIDES FITNESS:

Hanging out with my husband and our son. House projects. Plants. Napping. Karaoke.

INTERESTING FACT:

I also work as a Registered Nurse in the Intensive Care Unit and in a Rapid Response Nurse role.

LIFE CHANGING BOOKS:

Lost Connections by Johann Hari

BUCKET LIST:

I just want to be able to live a long, healthy life with a body that is capable. I would say my bucket list items would be to grow old with my husband, to watch our son grow up and start his own family, and continue to find fulfillment in what I do day to day.


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Keith Cooney ava

Keith Cooney

Coach and Personal Trainer


SPECIALIZATIONS:

Coaching our members to meet their potential in every class they attend!

MY WHY:

Because I am invested in my students success. If they succeed I succeed. If they fail I fail.

SPIRIT ANIMAL:

BALD Eagle. Emphasis on the bald part.

INTERESTS BESIDES FITNESS:

Hunting and fishing

INTERESTING FACT:

I’m a really good at roller skating

BUCKET LIST:

Fly fishing in Alaska. Hike the PCT. Paddle board with Manatees


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Savannah Berkowitz ava

Savannah Berkowitz

Coach and Personal Trainer


SPECIALIZATIONS:

I specialize in helping newcomers to the gym to learn the fundamentals of fitness without the need to overcomplicate it. I will help you challenge yourself, push yourself past the limits of what you have told yourself you cannot do, and help you believe that you are capable of accomplishing great things. I am here to help you achieve those fitness goals and to help you feel stronger and more confident inside and outside of the gym. Let’s achieve those goals together!

MY WHY:

I was a competitive athlete for 13 years of my life. Through my journey, I learned self discipline, commitment, to push myself beyond limits I thought I was capable of achieving, and I learned how to overcome some of the greatest challenges and mental barriers. I still desire that competitive aspect of being an athlete so I use those things I learned as an athlete to continue challenging my mental and physical capacities to prove I can accomplish whatever I set my mind to.

SPIRIT ANIMAL:

Lioness

INTERESTS BESIDES FITNESS:

I enjoy going on hikes in nature, playing softball or anything sports related, spending time with my family, and going out dancing.

INTERESTING FACT:

As a D1 pitcher, my fastest pitch was clocked at 68 mph, equivalent to about 96 in baseball

LIFE CHANGING BOOKS:

MAKE YOUR BED (William H. McRaven), THE ALCHEMIST (Paulo Coehlo), THE POWER OF NOW (Eckhart Tolle)

BUCKET LIST:

Compete in the CrossFit games, attend some of the olympic softball games, travel and tour Italy


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Jacob McMenamy

Coach and Personal Trainer


SPECIALIZATIONS:

My specialty is in bodyweight control, calisthenics, and bodyweight management.

MY WHY:

I was an unmotivated athlete through my adolescence and I have a traditional story of heartbreak that led to the gym. But let me say how much I needed that to happen. The gym has given me tools and experiences to level up myself and help others around me and there is no other place I'd rather be.

SPIRIT ANIMAL:

Tiger

INTERESTS BESIDES FITNESS:

I love wakeboarding, hiking, and especially bowling

LIFE CHANGING MOVIE:

Awaken the Giant WIthin

BUCKET LIST:

Perform in a bodybuilding or powerlifting meet. Start a family. Beat the current world record handstand hold of 12 minutes.


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Demitrius Holman ava

Demitrius Holman

Coach and Personal Trainer


SPECIALIZATIONS:

Muscle gaining/fat loss. Strength and Conditioning.

MY WHY:

Everyone can realize their full potential in physical health and overall well being. I believe with the right help and accountability this is possible for all!

SPIRIT ANIMAL:

Pocket bully

INTERESTS BESIDES FITNESS:

Hiking, Journeys to the coast, and Managing my dogs.

INTERESTING FACT:

I currently own 13 pets!

LIFE CHANGING BOOKS:

Phil Jackson's the Last Dance

BUCKET LIST:

Open a youth center where anybody is able to come and better themselves both physically and mentally.


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Fiona Newman ava

Fiona Newman

Coach and Personal Trainer


SPECIALIZATIONS:

I have a deep understanding of how to help people connect to their bodies through proper exercise and nutrition. I specialize in helping others feel mentally and physically stronger, I would describe my work as empowering people to build resilience, overcome adversity, and cultivate a positive mindset. I focus on helping people develop the skills and strategies they need to manage stress, anxiety, and other mental health challenges, and to thrive in the face of adversity. My approach is strength-based and solution-focused, emphasizing the unique strengths and resources that each person brings to the table. My end goal is to help people feel more confident, capable, and in control of their lives so that they can achieve their goals and live their best lives.

MY WHY:

My (why) would be my son. I have to lead by example. He's the reason why I work so hard, why I won't give up, why I strive to be the best version of myself, and why I want to make a positive impact in the world. I do everything in my power to support his growth and development, and to provide him with the love, guidance, and resources he needs to succeed. My son is the driving force behind everything I do, and I'm committed to being the best Mother and role model I can be for him.

SPIRIT ANIMAL:

I would choose a WOLF as my (spirit animal) because I admire its strength, intelligence, and loyalty. I believe that wolves are highly social animals that rely on each other for survival, which is something that I value in my own life. Wolves are known for their fierce independence and resilience, which are traits that I strive to cultivate within myself. In the end, I think that the wolf represents many of the qualities that I admire and aspire to embody.

INTERESTS BESIDES FITNESS:

My interests besides fitness would be gardening, because I enjoy the process of nurturing plants and watching them grow. For me, it's a way to connect with nature and cultivate a sense of responsibility and care for living things. Gardening can be a way to provide fresh, healthy food for myself and my family, which is something that I value. Overall, gardening is a fulfilling and rewarding activity that allows me to connect with the natural world and contribute to the health and well-being of myself and my loved ones.

INTERESTING FACT:

One interesting fact about me is that I have MS, which stands for multiple sclerosis. MS is a chronic autoimmune disease that affects the central nervous system, and it can cause a variety of symptoms such as vision loss, muscle weakness, fatigue, and difficulty with coordination. Despite this challenge, I have been able to manage my symptoms and continue to live a fulfilling life. I believe that having MS has taught me a lot about resilience, perseverance, and the importance of self-care.

LIFE CHANGING BOOKS:

One of the most life-changing books that I've read is "The Alchemist" by Paulo Coelho. This book is a beautiful and inspiring story about following your dreams and finding your purpose in life. It emphasizes the importance of listening to your heart and pursuing your passions, even in the face of obstacles and challenges. Reading "The Alchemist" helped me to become more introspective and to think deeply about what I wanted out of life. It encouraged me to take risks and trust in the journey, even when the path ahead seemed uncertain. Overall, "The Alchemist" is a powerful and transformative book that has had a profound impact on my life.

BUCKET LIST:

My bucket list includes traveling to Bali, learning a new language fluently, going on a hot air balloon ride, and learning a new unique skill.


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Sarah Redfield ava

SARAH REDFIELD

Coach and Personal Trainer


SPECIALIZATIONS:

Helping our members find their inner strength through each workout.

MY WHY:

I make things fun but yet get things done. I’ve had my own journey and I want to help you with yours, big or small.

SPIRIT ANIMAL:

Bald Eagle

INTERESTS BESIDES FITNESS:

Hanging out with my family, yard work

INTERESTING FACT:

I lived in Okinawa for 7 years (Air Force Brat)

LIFE CHANGING BOOKS:

No reading/books for me

BUCKET LIST:

Go Back to Okinawa Run a Marathon Finish School


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lislie freeman ava

Lislie Freeman

Coach and Personal Trainer


PROGRAMS:

Silver Sneakers

WHY ME:

To be the best that I can be for myself and others at any stage of my life

SPIRIT ANIMAL:

Took a quiz, came back racoon, can relate more to a mustang!

INTERESTS BESIDES FITNESS:

Ski, read, camp, genealogy, travel, horses

INTERESTING FACT:

Once had a conversation with Sean Connery about his golf game

LIFE CHANGING BOOKS:

A Prayer for Owen Meany by John Irving

BUCKET LIST:

Visit as many National Parks as possible, complete family history project, MORE travel.


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sabrina hintz ava

Sabrina Hintz

Coach and Personal Trainer


SPECIALIZATIONS:

Motivating my clients to become the best versions of themselves!

MY WHY:

I know what it’s like to not recognize the skin/body you are living in. I have been fat(pregnant), too skinny, (eating disorders), healthy/unhealthy, uneducated and educated on health/nutrition. I can relate to many, not all, but many people and always try my best to explain the why’s! I was very stubborn to accept that fitness is a marathon, not a Sprint. I explain this while I can also sympathize as I have been in the same boat!

SPIRIT ANIMAL:

Tiger - rawr! 🤣

INTERESTS BESIDES FITNESS:

Paddle boarding/ hiking and spending as much time with my growing family as possible

INTERESTING FACT:

I have been married to my best friend for more than half my life! 22 years so far….❤️

LIFE CHANGING BOOKS:

Books- none really “life changing”. I do love autobiography’s of people from the past. Historic figures and great leaders!

BUCKET LIST:

Zip line in a tropical forest. (Terrified of heights so that may be 3rd!) Write a cook book Visit each state, then another country!


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chris gill ava

Chris Gill

Coach and Personal Trainer


PROGRAMS:

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WHY ME:

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SPIRIT ANIMAL:

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INTERESTS BESIDES FITNESS:

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INTERESTING FACT:

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LIFE CHANGING BOOKS:

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BUCKET LIST:

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Kim Franchi

Coach and Personal Trainer


PROGRAMS:

Pilates Strength

WHY ME:

Why because I love helping others, I love physical movement and I love to feel balanced and strong!

SPIRIT ANIMAL:

My spirit animal is a sloth. ha. maybe a jaguar

INTERESTS BESIDES FITNESS:

Baking, psychology and real estate

INTERESTING FACT:

I love the french language

LIFE CHANGING BOOKS:

Not sure life changing but Lonesome Dove is an oldie but goodie

BUCKET LIST:

live in Europe again, lead groups on vacation abroad, be successful in real estate


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no photo trainer ava

Kim Franchi

Coach and Personal Trainer


PROGRAMS:

Pump, CORE Strength, and Combat. I am also certified in Body Balance, GRIT.

WHY ME:

Health and Movement - I have a passion for living life to our best potentials; physically and spiritually!

SPIRIT ANIMAL:

Dog or Bear

INTERESTS BESIDES FITNESS:

I love music with friends, line dancing, spending time with my family, my 3 Frenchies and have always wanted horses

INTERESTING FACT:

I am the baby of 7 siblings

LIFE CHANGING BOOKS:

The Bible!

BUCKET LIST:

Israel, Greece, Costa Rica


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ed townsend ava

Ed Townsend

Coach and Personal Trainer


PROGRAMS:

Cycling

WHY ME:

I'm an active cyclist both road and trail.

SPIRIT ANIMAL:

Eagle

INTERESTS BESIDES FITNESS:

Kayaking

INTERESTING FACT:

I'm a chaplain with Hospice of the Foothills

LIFE CHANGING BOOKS:

Born to run

BUCKET LIST:

Hike the Appalachian trail, learn kite surfing, Earn a bachelor's degree in Divinity.


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alicia travis ava

Alicia Travis

Coach and Personal Trainer


PROGRAMS:

Bodypump, Bodycombat, Bodybalance, Dance cardio

WHY ME:

Share my love for fitness and provide an inclusive positive exercise experience.

SPIRIT ANIMAL:

Turtle

INTERESTS BESIDES FITNESS:

Crochet, kayaking, watching true crime shows

INTERESTING FACT:

I'm an Air Force Veteran

LIFE CHANGING BOOKS:

5 Love Languages

BUCKET LIST:

Travel to Italy, Swim with dolphins, Go on a cruise


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KATIE MCKINNEY

Coach and Personal Trainer


SPECIALIZATIONS:

Corrective Exercise, Core and Balance, Functional Fitness, Weight Loss, Youth Training, Triathlon Conditioning, Strength and Conditioning, and experience in Physical Therapy.

MY WHY:

I love helping people, and teaching them that they don't have to live in pain or with limited mobility. I love being able to help clients be healthy and live a full life. Teaching people, of all ages, how to properly use their bodies, and watching them progress and achieve their goals is such a rewarding feeling.

SPIRIT ANIMAL:

Hawk

INTERESTS BESIDES FITNESS:

I love the water, so swimming, paddle boarding, hanging out on a boat or at the beach. I love hiking and camping. But most of all I enjoy doing things with my 2 boys.

INTERESTING FACT:

I played water polo in high school.

LIFE CHANGING BOOKS:

Strong and Kind by Korie Robertson

BUCKET LIST:

Visit all National Parks with my boys
Triathlon
Spartan Race

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michelle reiswig ava

MICHELLE REISWIG

Coach and Personal Trainer


PROGRAMS:

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WHY ME:

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SPIRIT ANIMAL:

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INTERESTS BESIDES FITNESS:

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INTERESTING FACT:

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LIFE CHANGING BOOKS:

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BUCKET LIST:

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Contact A Trainer

Free 3 Day Pass

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*Offer must be activated within 5 days of submission. Must be 18 years of age or older and a first time visitor with local ID. Some restrictions apply.

By submitting this form, you consent to receiving communication from Training Zone that includes calls, text messages, and email. You have the ability to opt out at any time.