Fitnello is a personalized, women’s-only fitness studio and gym boutique in Rocklin, California. The company is operated by female fitness coaches, who are experienced in personal training, group fitness classes, body transformation, weight loss, and nutrition. Services are available globally online.

Fitnello has everything you need no matter what fitness level. For strength training, we have dumbbells, kettlebells, a squat rack, Olympic and European plates, a hip-thruster set-up, a hack-squat machine, a cable machine, a leg extension/curl machine, and much more. For cardio purposes, we have treadmills, StairMaster, and a bike. Both personal training sessions and group fitness classes incorporate this equipment.

We provide personal training, body transformation coaching, nutrition coaching, fitness meal plan workshops, and group training classes. We also have an online store selling apparel, supplements, and other fitness-related products.

Rocklin location operating hours are Monday-Friday 5:30am - 7:00pm, Saturday 7:00am - 11:00am, Closed Sunday. Online services are available anytime. Check out our group class schedule to see what time slots are available for certain classes.

Bring a water bottle and clothes you feel comfortable working out in. Our personal trainers and group trainers will take care of any and all equipment.

1. Go to fitnello.com

2. Sign up/log in to your Fitnello account

3. Select “Class Schedule” in the menu bar

4. Choose the desired class

5. Click book now

Though it is not recommended to train every day, you should be active every day. Your body needs 1-2 rest days a week. On those days, you should practice “active-rest days” for optimal muscle recovery. Rather than lifting weights, personal training, or attending a group fitness class these days, you should stretch, go on a walk outside, or do any other light activity that gets your body moving and blood flowing.

Doctors recommend at least 30 minutes of exercise a day for health purposes. To build muscle, 3-4x weight training sessions a week are recommended. Group classes are a great way to ensure you are meeting the recommended amount of exercise.

Implement weight training and progressive overload into your workout routine. Additionally, eating enough macronutrients is crucial in developing lean muscle mass. Individuals may also choose to take supplements such as creatine to help speed their progress. To accomplish your goals, you may want to get a free InBody Scan at Fitnello Fitness Studio to understand your body composition better. Based on your results, our personal trainers and nutritionists can recommend a meal and workout plan to help reach your goals.

Start with a weight that you can lift 10-15 times with proper form. You should be able to do 3 sets total with 10-15 repetitions. Slowly increase the weight by 10-15% once you feel you are comfortable. If it is your first time attempting certain exercises, set aside the weights, and practice first with only your body weight to establish proper form. The ultimate goal is to push yourself enough that you can barely meet that 10-15 rep range. Work with a personal trainer to establish safe and effective habits.

You should incorporate both weight training and cardio to effectively lose weight. You will not become bulky from weight training. Instead, you will burn fat and build lean muscle mass that will help you achieve a toned, slender look. Here at Fitnello Fitness Studio, we incorporate both weight training and HIIT cardio through our group fitness classes and personal training sessions.

One to two times a week is essential for optimal performance and recovery. Your muscles need time to recover from all the hard work. Our fitness studio is closed Sunday to ensure at least one mandatory rest day for our clients.

Stretching before a workout can loosen your body, however stretching afterward accomplishes this and helps with recovery. Aim to stretch after your workouts and on rest days. Use a foam roller to add extra pressure to your muscles. Our personal trainers always include designated time to focus on recovery after each workout.

Small changes can occur in a matter of a few weeks. Drastic changes are typically seen between 3-6 months. Keep in mind, results only occur when there is consistency. Personal trainers at Fitnello Fitness Studio have seen progress with clients in a matter of a week.

Your diet should be geared toward prioritizing macronutrients. Macronutrients are nutrients that give you energy, specifically, they are your protein, carb, and fat consumption. To accomplish your goals, you may want to get a free InBody Scan at Fitnello to understand your body composition better. Based on your results, our personal trainers and nutritionists can recommend a meal and workout plan to help reach your goals. Proper nutrition is key to your fitness goals.

Warming up before a workout will help prevent injury and activate your muscles for a more effective workout. At Fitnello, our female fitness trainers always prioritize warmups and muscle engagement prior to working out for at least 10 minutes.

Schedule it into your routine just like you would with any other task that is a priority. Make fitness fun and do an activity you love. Reward yourself for your hard work, especially through delayed gratification.

Fitnello offers free InBody scans for women in the greater Sacramento area. These body scans are saved directly into your phone via the mobile app FitManager. You can see your body composition such as lean muscle mass, body fat, and more. Regularly scanning once a month will provide accurate data to measure progress. Additionally, our clients have access to the Fitnello app which serves as a safe server to hold progress photos, weight measurements, and personal feedback.

Proper nutrition is key to a healthy lifestyle. Our personal trainers would be happy to help you set up a nutrition plan to meet your goals. Taking care of mental health is also crucial to a healthy lifestyle. Find ways to relieve stress, anxiety, and other mental illnesses, such as therapy.

This may vary from person to person. Some individuals enjoy exercising first thing in the morning and experience an energy boost for the day. Others feel more energy later in the day and experience larger power output, flexibility, and strength. Pay attention to how you feel while working out during different parts of the day, and what works best with your schedule. Fitnello offers a variety of time slots for group classes. Additionally, our personal trainers can assist in finding a time to offer personal training based on your needs.

Implement split-day routines into your fitness regime. This means that you work on different muscle groups throughout the week to ensure you are not straining a muscle that is already sore. Incorporate upper body days in-between lower body days. Warm up before every workout and stretch afterward. Take 1-2 recovery days a week and practice active recovery through walking and stretching. Some individuals take supplements to help with recovery such as glutamine, which can be found in the Fitnello's online store.