Total Body Transformation

Total Body Transformation is a 12 week program that looks at your Health and Fitness from a holistic model focusing on your nutrition, fitness, mindfulness and wellness. Our program is designed to give you the tools necessary for a long term change. We do this through a measurable and systematic process that takes your personal life factors into account. You will have access to all fitness classes, nutritional coaching, and a lifestyle coach.

Total Body Transformation is the program you’ve been seeking to reach your personal fitness and health goals. Total Body Transformation may be the difference in sustaining results.

Total Body Transformation looks at your Health and Fitness from a holistic model focusing on your entire health, nutrition, fitness and wellness. Our program is designed to give you the tools necessary for a long term change. We do this through a measurable and systematic process that takes your personal life factors into account.

Total Body Transformation assesses where you are on your current health and wellness journey and will help you navigate through the path to meet your goals by outlining an individualized plan from where you currently are and where you’d like to be.

Your journey to becoming who you’ve always dreamed of begins with
Total Body Transformation.

Our program has 3 integrated facets to give you lifelong tools to aid in health, fitness and wellness. These three facets comprise a 12 week health and fitness Total Body Transformation journey.

These three facets are:


Specialty small group weight training and an unlimited pass to all of our classes for your complete fitness. You will learn from our professionals all aspects to reach maximum fat burning and give you the best results. Our professionals will also help develop a unique exercise plan that meets your needs and fits your goals.


Learning how to eat correctly for your body is key. We will show you a systematic nutrition plan that allows you to customize your macros for optimal fat burning, muscle growth, and peak metabolic rate. Using the same techniques that figure competitors and elite athletes use to stay in peak performance shape, but adapted to meet your lifestyle.

  • 60 minute initial assessment and goal setting
  • Weekly evaluation, modification and adjustment via email
  • A customized nutrition plan
  • Weekly educational in-person classes
  • A monthly consultation and session stat check
  • Access to a closed Facebook group sharing recipes and additional information


Eating right and exercising are only part of the transformation. Understanding the science behind Nutrition and Fitness is what is going to keep you educated and informed to implement these new habits after your 12 weeks.

Through our specially designed coaching app we will explore how your body breaks down and utilizes nutrition for peak performance. We will educate you on the best ways to pair nutrition and exercise for optimal performance and results. We will also guide you through healthy lifestyle habits that will set you up for a better, healthier self!

Each of these habit forming lessons are easy to access directly from your cellular phone, tablet or computer.

  • Protein
  • Vegetables
  • Carbohydrates
  • Fats
  • Workout Nutrition
  • Mindfulness


Connect with a community of individuals on the same fitness journey as you are. By joining our closed Facebook group you’ll learn even MORE about health, fitness and nutrition. We’ll keep you engaged and motivated through fun contests and peer accountability. This community forum will provide you with the additional tools needed for a successful journey.


Huge thank you to our sponsors! **ALL PARTICIPANTS WILL RECEIVE A $150 Gift Certificate to Allure Spa and $20 to Apple Wellness.

Program Compliance:

We are committed to helping you become the best version of yourself, we ask that you do the same.

Below are the elements of the program you will be asked to adhere to obtain optimal results and have a positive impact upon your health as well as the health and wellness of the Total Body Transformation Community. We take your health and wellness and our other Total Body Transformation clients seriously. Failure to adhere to our compliance policy may be grounds for dismissal from the program.

  • A willingness to try new forms of exercise, eating and behaviors to invoke change
  • Attend a weekly Health Seminar Meeting and do necessary goal setting and behavioral change exercises given.
  • Attend required monthly one on one stat check
  • Use a macros counting app to track and monitor your macro nutrition program.
  • Follow your customized nutrition program
  • Email your nutrition program weekly and adjust your macros according to nutrition coach adjustments if necessary
  • Commit to your exercise plan
  • Commit to trying fitness routines, classes and areas of Prairie Athletic Club

Due to the individualization of this program, space is limited! For more information, contact Kraig at

Member Online Payment Information:

  • Make first months payment below.
  • Additional monthly payments will be added to your monthly membership EFT until your three months are complete.

Non-member Online Payment Information:

  • Payment is paid in full.
  • If you would like to set up monthly billing, please contact our accounting department at