EAST SACRAMENTO
PERSONAL TRAINERS

5 Star Rating

Award Winning Master Trainer

OUR SERVICES

IN STUDIO TRAINING

Get hands-on coaching, real-time motivation, and expert-guided workouts designed to push your limits and maximize results.

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ONLINE
TRAINING

Meet online for personalized coaching, detailed progress tracking, and consistent accountability to help you reach your goals.

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SPECIALIZED PROGRAMS

Over 40?
Stay Stronger, Longer
Just Had a Baby?
After Baby Abs
For Women
Hour Glass Protocol
Fit For Life
Teenagers & Young Adults
Starting Fresh?
Confident Comeback Program
Got A Special Event?
Slay The Day
For Men
The V Power System

NUTRITION

Meal Plans
Real food, real results, no guesswork needed.
Supplements
Customized supplement plans to optimize your performance.
Vitamins & Supplements
Arbonne Supplements

ABOUT US

Philosophy
The Trainers
Awards We've Won
The Studio

OUR RESULTS

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LOSE WEIGHT
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BEFORE AND AFTER PICTURES
See real results through inspiring before-and-after transformations.
FEATURED STORIES
Discover success through our clients’ featured stories.
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Hour Glass Protocol

The Hour Glass Protocol is the ultimate body-sculpting program for women ready to define their curves and chisel a tight, toned waist. This isn't just about losing weight—it’s about shape creation. By combining targeted glute building with specialized core training, we help you build a powerful, feminine physique. Whether you want to enhance your natural curves or build them from scratch, this program provides the blueprint for that classic hourglass silhouette: a snatched waist, round glutes, and undeniable confidence.
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Sculpt
Your Signature Waistline
Redefine Your Midsection
  • Say goodbye to "blocky" abs with specialized core routines that tighten and taper the waist.

  • Focus on deep transverse abdominal activation to pull your waist in for a visible "cinch" effect.

  • Achieve a flat, toned stomach without widening your midsection.
Build Curves That Command Attention
Targeted Glute & Hip Growth
  • Prioritize high-impact lower body training designed to lift and round the glutes.

  • Sculpt your legs and hips to create the perfect visual balance against a smaller waist.

  • Learn the exact lifting techniques that grow muscle in the right places without added bulk.
Feel
Sexy & Strong
Feel Sexy & Strong
  • Transform not just your body, but how you carry yourself in every room you enter.

  • Fuel your curves with nutrition guidance that burns fat while keeping your feminine shape.

  • Experience the energy shift that comes from loving your reflection and owning your curves.

Hour Glass Protocol

The Hour Glass Protocol is the ultimate body-sculpting program for women ready to define their curves. Through targeted glute building and specialized core training, we help you build a powerful, feminine physique—creating a snatched waist, round glutes, and undeniable confidence.

  • Waist-snatching core and ab routines
  • High-impact glute and hip building workouts
  • Nutrition strategies to fuel feminine curves
Vernia is an incredible fitness coach who helped me regain my hourglass figure. He is a truly gifted and knowledgeable fitness coach.
Len Cisneros
I am a retired Air Force Chief Master Sergeant with 22 years in service. I have been a client of Vernia Smith, owner of Shape Health & Fitness, for more than 17 years. Throughout these years, Vern has helped me meet my physical goals many times.
KL
If you are looking to get in shape inside and out this is the place to be . With a customed supplement and vitamin plan and a exercise program that works.
Alicia Camp
Coach V is a pleasure to work with and is extremely knowledgeable about what each individual needs to find success. He tailors each workout and nutrition plan to the individual. His knowledge about the body, nutrition and supplements is vast and I feel lucky to have found him to assist me on this journey.
Michelle Wagner
Shape Health and Fitness is an outstanding gym with a personalized touch. Vernia Smith is an excellent trainer, great motivator, and an even better person. He helps you achieve your goals no matter what they are and makes the outcome
Bryant Dhaliwal
When you train at shape, health and fitness, you get the best personalized one on one training experience with one of the most talented and professional trainers in the business today.
Jake Leggett
I had never found any exercise program that I had been able to stick with until starting fitness and nutrition coaching with Coach V.
Irene Segura
Shape Health and Fitness delivers results! Since joining, I've seen a significant improvement in my strength, endurance, and overall fitness level.
Yaa Achiaw
Training with Ray for the past 8 months has been a life changing experience. I’ve transformed my body but also my mentality with his support and expertise. Thanks to him and our work together - which was both fun and extremely disciplined.
Courtney Hanson