The 5 Stages of Pain Reduction Fitness embodies the core philosophy of Full Circle Fitness, which is centered on the concept of the “circle of life.”
Progress through the stages is not linear; setbacks from pain and injuries can occur, necessitating a return to earlier stages until one is ready to move forward again. Our program allows clients to start at any stage, not necessarily at Stage 1. For instance, an injured athlete might begin at Stage 2 if they already possess basic flexibility and mobility.
Our Pain Reduction Fitness Trainers confirm the appropriate starting stage during the mandatory initial fitness consultation. This comprehensive consultation includes an in-depth analysis of the client’s overall fitness levels, ensuring a personalized approach to pain reduction and fitness.
A personalized Approach
Book your first consultation today
Embodying our "circle of life" philosophy, this model recognizes that healing isn't always linear. Setbacks happen—so you can begin at whatever stage matches your current condition, not necessarily Stage 1, guiding you from recovery to lasting empowerment.
Our Pain Reduction Fitness Program follows a methodical and progressive approach designed to address and alleviate chronic pain while promoting long-term health and function. This approach is structured into five distinct stages, each building upon the previous one, to ensure a comprehensive solution to pain management and injury prevention:
step 1
Mobility & Flexibility
Before building strength, we clear the roadblocks—using targeted release techniques and joint mobilizations to restore range of motion, reduce stiffness, and create a safe, fluid baseline your body can build upon.
step 2
Isometric Strength & Muscle Activation
We introduce zero-impact isometric holds to build strength in your joints and tendons, while activating dormant muscles weakened by past injury or poor posture—so the right muscles stabilize your new mobility.
step 3
Unilateral Stability
Strength means nothing if it's one-sided. This stage targets single-limb stability to correct weaknesses your dominant side has been masking. The result: a more balanced, resilient body that holds up under real-world pressure.
step 4
Functional Strength
We tie it together with full-body, compound movements—squats, pushes, and pulls—that mimic real-world demands. This builds strength and coordination while drastically reducing your risk of re-injury or overuse.
step 5
Long-Term Maintenance
We sustain your transformation with a personalized mix of mobility, strength, and stability work to keep pain from returning—emphasizing correct form, posture, and mechanics so you stay active, resilient, and confident for life.
OUR TEAM
Sierra’s mission is to help people feel stronger, healthier, and more confident in their daily lives
Pain Reduction Fitness Specalist & Master Trainer
Master Trainer
Carisa's main goal is to motivate and support clients so that they can be the best versions of themselves.
Kevin's passion is to help educate people on how to relieve their chronic pain for good!
Owner & Fitness Expert
Kevin has spent over 20 years in the health and fitness industry, dedicated to helping people overcome chronic pain and reclaim their quality of life. His passion for this work was shaped by watching his father battle ALS, an experience that gave him a deep understanding of the importance of movement, independence, and living without pain for as long as possible.Seeing a lack of support for older adults and those struggling with chronic pain, Kevin developed the Pain Reduction Fitness Program—a simple, progressive, and effective system that uses corrective exercise, mobility training, and recovery techniques to restore strength, improve function, and build confidence.
Kevin is also First Degree Black Belt in Brazilian Jiu-Jitsu who uses his deep knowledge of self-defense and martial arts to empower others. Through his training, he helps people build the confidence to protect themselves, develop emotional control, and better manage stressful situations both on and off the mats.
- Owner & Pain Reduction Fitness Creator
- NAsm CES, PES, CPt, Senor Fitness Specailist
As a dedicated veteran personal trainer, I am passionate about empowering individuals to transform their lives through tailored specific fitness routines. My coaching philosophy is rooted in a lifetime of strength, heart rate and flexibility training. I am a 40 year insulin dependent diabetic who knows every day challenges and uses my success to helps guide clients to meet their personalized goals. Whether it’s getting past an annoying ache or rebuilding after a fall, I also understand staying active while growing older. I have taught Spinning, Core and various fitness classes throughout Denver for 25 years. I am married to a native and teach communication and presentational speaking at MSU Denver. In my free time I work on my own mental and physical strength, diet and flexibility to support my active lifestyle. I love playing sports, gardening and socializing over home cooked meals.
Carisa Scott, MS
CARISA
A.c.e. certified personal trainer
Sierra is a certified personal trainer with a passion for functional and holistic fitness. She specializes in helping clients build strong, capable bodies through customized programs that focus on strength, mobility, and confidence in movement. With over four years of hands-on coaching experience, she believes in creating training plans that are sustainable and empowering rather than quick fixes.
Her approach integrates strength training, flexibility, and nutrition to support the whole person — not just the workout. Sierra enjoys working with a wide range of clients, from those looking to lose fat and build lean muscle to those aiming to improve posture, increase mobility, or gain confidence in everyday movement.
She is committed to meeting each client where they are and designing programs that align with their goals, lifestyle, and ability. Above all, Sierra’s mission is to help people feel stronger, healthier, and more confident in their daily lives.
- NASM Certified Personal Trainer (CPT)
- NASM Certified Nutrition Coach (CNC)
- NASM Stretching and Flexibility Coach (SFC)
- B.S. in Kinesiology
- CPR/AED Certified
DENVER, CO
glendale, CO
PROUDLY SERVING RESIDENTS OF:
Mary Ann S
"Kevin has helped me improve my strength and agility. He is patient and easygoing. I value him as a trainer because of his expertise in being able to adapt my exercise regimen to the problem of the week, helping me with my diet so that I have gained weight for the first time in 15 years, encouraging me to go physically beyond what I thought I could accomplish, and generally being a pleasure to work with."
Linda Corry
"My knees were killing me when I walked stairs, downward especially. I also have some respiratory insufficiency and I decided that if I lose 20 pounds both of these issues should improve. With Kevin’s support and encouragement I embarked on changing my eating and upping my exercise.
So, I have lost 20+ pounds and feel good. My knees aren’t perfect but immensely better. My breathing has probably improved a bit too! Im ready for what’s next."
Stacey
"Kevin has been a life-changer. His unique training and innovative approach to fitness have helped me achieve goals I never thought possible."
Scott E
"I can say without equivocation that I am in the best shape of my life thanks to to Kevin White. Kevin is an innovative and highly flexible trainer. With extensive training and certification, he has adapted exercises for injuries and for building strength and balance. I am more confident and healthier having incorporated Kevin’s direction on nutrition and fitness. "
Robert
Laura B.
"I’ve tried several gyms over the years, but none compare to Full Circle Fitness. Kevin and the team create an atmosphere that feels like family. They truly listen to your goals and work with you to reach them. I’ve not only seen physical improvements, but I’ve also gained better mental clarity and energy. I can’t thank them enough for the positive changes they’ve brought to my life!"
"Joining Full Circle Fitness has been life-changing for me. The personalized attention and genuine care from the team made me feel supported from day one. I’ve gained strength, confidence, and learned so much about how to care for my body without pain. Every session leaves me feeling motivated and accomplished. Thank you, Full Circle Fitness, for helping me become the best version of myself!"
David T., 45
Sarah M., 58
"After surgery, I struggled to regain my strength and range of motion. PT was fine, but i needed a program to help bring it all together. The personalized recovery program at Full Circle Fitness was exactly what I needed! The team’s expertise and encouragement made all the difference—I feel stronger and more confident than ever!"
"I can’t thank Full Circle Fitness enough! The Pain Reduction Fitness Program has completely transformed how I feel day to day. The focus on mobility and strength has helped me live without the constant discomfort I thought was just part of aging."
Mark L., 51
Emily R., 62
"Full Circle Fitness is a game-changer! The recovery techniques like red light therapy, SMR techniques, and neuromuscular stretching helped me bounce back from a knee injury faster than I thought possible. I’m back on the tennis court and pain-free!"
"Joining Full Circle Fitness was the best decision I’ve ever made. The trainers genuinely care about your progress and tailor every session to meet your needs. Thanks to their Pain Reduction Program, I’ve regained my mobility and even enjoy working out again!"
George T., 69
Mary P., 71
"I’ve tried so many programs that only gave me temporary relief, but Full Circle Fitness was different. They identified the real source of my shoulder and back pain and helped me fix it. With their support, I’ve built the strength to stay active and manage my home without help. I feel like I’ve gained my life back!"
"Before joining Full Circle Fitness, I was starting to feel like I couldn’t live on my own anymore. Everyday tasks became so difficult because of my knee pain. The team didn’t just help reduce the pain—they worked on the underlying issues, improving my strength and mobility. Now, I feel confident living independently again!"
rapid results
sustainable habits
High-Intensity Workouts
Low-Impact Movements
Pushing your limits
Rest & Recovery
nagging injuries
Pain Avoidence
Strength & Power
Mobility & Flexibility
Guidance
Self-Reliance
a balanced perspective
COMMITMENT BEYOND JUST WEEKLY SESSIONS: OUR HOLISTIC APPROACH EQUIPS YOU WITH THE TRAINING, WORKOUTS, AND VISUAL AIDS NECESSARY TO CONTINUE YOUR WORK AT HOME OR INDEPENDENTLY.
3-6 MONTHS COMMITMENT: WHILE WE WON'T LOCK YOU IN TO ANY BINDING CONTRACTS, THE RESULTS YOU'RE SEEKING TAKE TIME, SO WE ASK THAT YOU COMMIT TO THE PROCESS FOR AT LEAST 3-6 MONTHS BEFORE RECONSIDERING FULL CIRCLE FITNESS.
6-MONTH TRANSFORMATION: $680/MO — BEST VALUE
3-MONTH RESET: $720/MO — 2X/WEEK TRANSFORMATION
20-PACK: $1,780 ($89/SESSION) — LONG-TERM CLIENTS
10-PACK: $940 ($94/SESSION) — FLEXIBLE SCHEDULING
Single Session (Drop-In)
$98
Session Pricing
YOUR INVESTMENT
If you're experiencing chronic pain, seeking personalized attention, want to improve functional strength, and are committed to long-term results and holistic recovery, you won't find a team more committed to your healing and fitness journey. Book a session to see for yourself.
How do I know if full circle fitness is right for me?
Progress is largely dependent on a number of factors such as the severity of your pain, your physical condition, and how consistently you follow the program. Many clients begin noticing improvements in mobility, flexibility, and reduction in pain within 4-6 weeks of consistent training, and more significant results between 8-12 weeks. Progress is reassessed every 3 months ensuring continuous improvement and long-lasting results.
How long does the process take until I see progress?
Our private and semi-private sessions are 50 minutes long and can be completed independently or with a partner. In your first session, we will conduct a comprehensive assessment which includes postural analysis, range of motion testing, movement screening, and functional strength evaluations. Based on these assessments, we design a personalized Pain Reduction Program tailored to your unique needs.
How do the sessions work?
This program isn't just for managing pain; it's designed to improve overall movement quality, strength, and flexibility which will not only heal existing pain, but prevent future injuries, enhance your physical performance, and improve posture. Incorporating these exercises into your routine will help to ensure your body remains resilient, adaptable, and ready for any physical challenges that may come your way, regardless of current pain or injury status.
Why should I train using a pain-reduction approach if I don't have any chronic pain or injuries?
Full Circle Fitness embodies a cyclical approach to health and wellness, where all of your health and lifestyle choices are interconnected. This holistic philosophy ensures that every step of your fitness journey contributes to your overall well-being, promoting sustained vitality and strength.
How does our gym differ from other gyms?
Pain reduction fitness is a personalized training program with a progressive approach to combat chronic pain in a step-by-step process through unique movements and exercise. This system was developed by our owner, Kevin White, who has extensive knowledge in body mechanics and corrective exercise.