3 - 5 - 6 Program
3-Month Fitness & Wellness Program
What is the 3-5-6 Program?
The 3-5-6 Program is a customized 3-month fitness and wellness coaching experience designed to help you build consistency, improve your fitness, and create healthier habits that last.
This isn’t just a workout program. It’s personal coaching, structured accountability, customized workouts, cardiovascular training, and nutrition guidance—all working together to help you move from where you are today toward where you want to be.
Your 3-5-6 Formula:
3 — Three Days of Customized Workouts
Receive three personalized workouts each week through the Trainerize app. Your program is built around your goals, fitness level, schedule, limitations, and available equipment.
5 — Five Days of Cardiovascular Activity
Build cardiovascular fitness and increase daily movement with five days of cardio each week. Your cardio plan can include walking, cycling, running, swimming, or other activities that fit your lifestyle.
6 — Six Days of Personal Nutrition Guidance
Get six days of nutrition coaching and accountability each week to help you make better food choices, establish healthy habits, and stay consistent with your goals.
PLUS: Personal Tele-Fit Coaching
Bi-monthly Tele-Fit Consultations. Connect directly with Coach Yata for personalized coaching, progress reviews, accountability, and program adjustments. As a certified life coach, Coach Yata brings additional guidance to these sessions, helping you address mindset, motivation, goal-setting, habits, and personal challenges that can affect your progress. Together, we’ll evaluate what’s working, identify obstacles, and keep your plan moving forward.
Results You See*
*Results are from in-person training. GLP-1 were NOT used
The Goal
Consistency creates results.
The 3-5-6 Program gives you a clear structure to follow while providing the personal coaching, life coaching, and accountability you need to stay on track.
From vision → to action → to achieving
Your Investment
$350/month for 3 months
Three monthly automatic payments of $350.
3 months. 3 workouts. 5 cardio days. 6 days of nutrition guidance. Personal coaching and certified life coaching support throughout.
Meet Your Coach
Hello, my name is Yata Williams, and I have been a personal and small group fitness coach since 2002. My clients’ needs range from youth sport-specific training to pre- and postnatal fitness, balance and stability, and post-physical therapy.
I believe:
There are fitness/activities for everybody
Fitness should be fun
Fitness is an integral part of life
I had the honor of serving on the Board of Directors for The Colorado Neurological Institute (2015 - 2018). I currently serve on the Board of Directors for Doctors Care (2019 - present) and The Knobel Institute for Healthy Aging. On all past and current Boards, I have taken on a "boots on the ground" approach. I have connected with patients, spoken with and encouraged support groups, and organized and participated in patient fitness/wellness events.