The Primary Care Gym

The Primary Care Gym© offers physician-supervised exercise programs designed for disease prevention and management, improvement of quality of life and overall improved well-being. Working together with Dr. Freeman and our team of highly skilled exercise specialists, we ensure that our patients achieve optimal results. Our program began in 2018. We are pleased with the success of our current patients. We are honored that they chose us for this important aspect of their healthcare. Through careful physician supervision, regular follow up, and top-notch physical training, we are helping our patients achieve their best.

HOW WE EXCEL

• Blood Sugar (A1C) Reduction
• Improved Cholesterol Profile
• Blood Pressure Reduction
• Reduction of Medication Burden
• Improving Balance, Strength, Mobility and Flexibility
• Improving Endurance and Stamina
• One-on-one Coaching
• Small Group Classes

IS A PHYSICIAN SUPERVISED EXERCISE RIGHT FOR ME?

• Are you who are looking to get in shape after being sedentary for years?
• Are you injured and worried about reinjury?
• Are you interested in finetuning your current fitness program at home or in your gym?
• Are you interested in minimizing your medication burden for treatment of high cholesterol?
• Are you struggling to manage diabetes and hypertension?
• Are you preparing for hip or knee surgery?
• Are you looking for a way to maintain your gains after PT for musculoskeletal pain?
• Are you seeking a low impact way to manage your fitness during pregnancy?

HOW DO I GET STARTED?
Beginning an exercise program, getting back into exercise routine after a long absence or returning to exercise after an injury can be intimidating. We offer programs for a wide range of abilities. Even in group training sessions, each patient works at their own level and pace. Our trainers work to improve strength, balance, and mobility while helping you maintain or improve your cardiovascular fitness no matter where you are in your journey.

Start by calling the clinic of Dr. Ruth Freeman MD at (425) 219-4720 for a 1-hour medical consultation. A consultation fee of $275 is due at time of service. You will receive 4 complementary group training sessions so you are confident that our program is right for you.

MD WELLNESS CONSULT + 4 COMPLEMENTARY GROUP TRAINING SESSIONS

• $375 for one hour MD consultation, 3 personal training sessions, plus 4 group training sessions

GROUP TRAINING Membership Pricing:

• 2 days per week: $189 / month*
• 3 days per week: $249 / month*
• 5 days per week: $299 / month*

GROUP TRAINING Package Pricing:

• 12 sessions: $360 ($30 / hour)
• 24 sessions: $600 ($25 / hour)

INDIVIDUAL TRAINING Package Pricing:

• 1-5 Sessions: $75-$375 ($75 / hour)
• 6 Sessions: $430 ($72 / hour)
• 12 Sessions: $840 ($70 / hour)
• 18 Sessions: $1,170 ($65 / hour)

*Subject to change

What is Yoga?
Yoga is a form of physical fitness that combines breath, movement, strength, flexibility, and balance to help you move through life with greater ease and confidence. At its core, yoga is about intentionally connecting breath with movement while transitioning mindfully between postures to promote body awareness and help reduce the risk of injury.

Many people are surprised to learn that yoga offers significant physical benefits. Regular practice can help build stamina, improve cardiovascular health, tone and strengthen muscles, restore flexibility, increase joint mobility, and improve balance and posture. Yoga also develops concentration, determination, and mental focus, helping to calm the mind while strengthening the body.

One of the greatest benefits of yoga is that it meets you where you are. Whether you're brand new to exercise, recovering flexibility, or looking to complement your current fitness routine, yoga can help increase accessibility and ease in everyday movement and physical activity.

There are many misconceptions that yoga is primarily a spiritual or mystical practice. My approach focuses on the physical, practical, and accessible aspects of yoga. I take the "wu-wu" out and create an environment where people can enjoy the proven physical and mental benefits of yoga without feeling intimidated or uncomfortable. The goal is simple: move well, breathe well, feel stronger, and live better.

Movement, Mobility and Yin Class Description
This class blends intentional movement and focused mobility work to help build strength, improve range of motion, and support greater ease of movement both on and off the mat. We'll begin with dynamic exercises designed to increase mobility, stability, and body awareness, then transition into a relaxing Yin Yoga practice.

During the Yin portion of class, poses are held for up to five minutes, allowing for a deep stretch of the connective tissues and fascia while promoting flexibility and joint mobility. This gentle, slow-paced practice complements strength training and other fitness activities by helping restore balance in the body.

Suitable for beginners and experienced practitioners alike, most Yin postures are practiced on the floor, creating a welcoming environment to slow down, release tension, and leave feeling more mobile, flexible, and refreshed.

Chair Yoga Class Description
Chair Yoga is an accessible, low-impact practice that adapts traditional yoga poses so they can be performed while seated in a chair or using the chair for support and balance. This gentle class is designed to help improve strength, flexibility, balance, posture, and body awareness in a safe and supportive environment.

Perfect for beginners, older adults, individuals recovering from injury, or anyone with limited mobility, Chair Yoga makes the benefits of yoga more accessible while encouraging mindful movement and relaxation. Participants will leave feeling more confident, mobile, and at ease in their everyday movements.