FWF Wellness

FWF Wellness

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Personal training & group fitness · Sayre, PA

Evidence-Based Training That Feels Like Family

Personal training & group fitness in Sayre, PA — structured plans, real accountability, and a community that shows up for you.

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About FWF Wellness

Our mission is to bring quality, evidence-based training back to Sayre, Pennsylvania. Founded by Nicole Golden—NASM Master Trainer with a Master’s degree in Applied Exercise Science—we combine personalized coaching with high-energy group classes so you never have to guess what to do next.

Whether you want strength, mobility, fat loss, or just a sustainable routine, we build a clear plan around your schedule and goals. We’re proud to partner with our local community, including Guthrie Robert Packer Hospital and Athens High School.

This page is the best place to sign up for a complimentary Baseline 360 orientation or ask about personal training and classes.

FWF Wellness

What we do

Structured training, group energy, and a clear on-ramp with Baseline 360.

  • Personal training

    Personal training

    One-on-one coaching, structured progression, and accountability so you stay consistent—even when life gets busy.

  • Group fitness

    Group fitness

    High-energy classes (including indoor cycling and more) in a supportive, community-driven studio atmosphere.

  • Baseline 360 assessment

    Baseline 360 assessment

    A complimentary ~30 minute session: body composition context, conditioning check-in, and a movement screen to build your plan.

What others are saying

“I love FWF! They changed my health and outlook on aging! Even as a trained healthcare professional, I knew what I needed to do, but I still struggled with motivation. I dropped 35 pounds of fat, put on 6–7 pounds of muscle and feel healthier than I did 15 years ago. My cholesterol improved. I recently competed in powerlifting — the accountability and support from Kai, Brandon, Kurt, and Nicole mean everything.”

— Dawn Carpenter(Google)

“At 46, life is busy — work, family, everything in between — I used to put myself last. Personal training and having a schedule and accountability changed that. I'm thankful for the FWF team, especially Kai. It’s about showing up for yourself!”

— Nicole Sharpsteen(Google)

“I've trained at FWF for years. The knowledge, support, and attention helped me meet my goals and keep them. The energy when you walk in is unmatched — one of my happiest places to be.”

— Jennifer Hatch(Google)

Frequently asked questions

What is Baseline 360?▼
A personalized assessment (about 30 minutes) covering body composition insights, a conditioning check-in, and a movement screen — so we can tailor your training safely.
How long is the session?▼
About 30 minutes.
Is there a cost?▼
There is no cost for the Baseline 360 orientation.
Where are sessions held?▼
At FWF Wellness — 211 Desmond Street, Sayre, PA.

Start with Baseline 360 — or ask about any service

Tell us how to reach you. We’ll follow up to schedule your free Baseline 360 or answer questions about training and classes.

What are your fitness goals?

Preferred days for orientation?

Best time for orientation?

We'll reach out to schedule your orientation. No spam, ever.

What happens next?

  1. We'll reach out to schedule your orientation at a time that works.
  2. You'll come in for your Baseline 360 orientation (~30 min).

FWF Baseline 360

"Stop Guessing. Start Knowing."

Complete this after your session — we'll email a structured summary to the address on file for this listing.

FWF Baseline 360

"Stop Guessing. Start Knowing."

Filled automatically from DOB and session date.

STATUS

I. Pre-test audit

II. Data collection

1. InBody analysis (composition)

2. Functional movement screen (FMS)

Use discernment on exercises based on ability

Lower body

Thomas test

Hip and knee tightness

Active straight leg raise

Hamstring tightness

OH squat or goblet

Lower body function

Ankle wall dorsiflexion

Ankle tightness

Suitcase lunge or hip airplane

Lower body function

Cobra

Low back tightness or pain

Upper body

Apley scratch

Shoulder tightness

90°/90°

Shoulder tightness

Overhead kettlebell press

Shoulder stability

Single arm lat pulldown

Shoulder stability

3. Sub-max cardiovascular (step test)

Open 3-minute step test video (YouTube) — use this timer in another tab while you run the test.

Aerobic rating

4. Nutrition consult

Has tracked / journaled food intake?

III. The roadmap

IV. Membership recommendation

PT memberships can be combined with Silver Sneakers, Renew Active, FitOn, Active and Fit, or Silver and Fit insurance benefits to add classes at no cost. See Nicole Golden for details.

Visit & contact

  • Address
    211 Desmond St, Sayre, PA 18840
  • Phone
    (570) 260-6800
  • Hours
    Typical hours: early morning through evening — call or message for today’s class schedule.

FWF Wellness | 211 Desmond Street, Sayre, PA | (570) 260-6800

Class schedule & more on fwfwellness.com →