Questions & answers

I'm Erika Vig (I compete as Erika Kehrwald), an IFBB Bikini Pro and NASM-, ACE-, Precision Nutrition- and N1 Education-certified coach based in the East Bay (San Ramon and Danville). I've been coaching women online and in person since 2020. More about me.

Online training and nutrition coaching is $400 a month on a package, or $500 month-to-month. That covers your custom workouts and nutrition in the app, a personal video review of your check-in every week with feedback within 48 hours, and messaging anytime for form checks or questions. Personal training at The Lab Gym in San Ramon is $100–140 a session, and in-home training in the East Bay is $130–160 a session, depending on the pack.

Yes. I do offer payment plans, and paying in full for longer packages saves you more.

Yes, you can book a trial session. Most people start with a free 15-minute call so we can make sure it's a good fit.

Book a free 15-minute call, or fill out the coaching application if you'd rather write. We'll talk about your goals, your schedule and whether online, gym or in-home training fits you best.

Yes! Every client starts where they are. In person, we start with a movement assessment and I'm right beside you for every rep until lifting feels like yours. No crazy exercises. We master the basics.

No. Online coaching works anywhere. For in-person training, I coach at The Lab Gym in San Ramon, or come to your home in San Ramon, Danville, Alamo, Blackhawk, Diablo, Walnut Creek, Lafayette, Orinda, Moraga, Dublin or Pleasanton.

Anyone who wants to "pause" every time life gets busy (you can always do something!), won't be honest in check-ins, thinks paying me = results, or wants a new workout every week instead of mastering the basics. I'll never shame you, but you do have to show up. And if something isn't working, just tell me. I'm not a mind-reader!

I build your custom workouts and nutrition in my app, whether you train at a gym or at home. Every week you check in with photos and your lifts, and I send back a personal video walking you through what's working and what we're changing. You get feedback within 48 hours, and you can message me anytime for form checks or questions.

Just a phone, tablet or computer. Your workouts are built around what you have, whether that's a gym membership, home equipment, or outdoor space.

Yes, and lots of clients do. We train together in person, and I program the workouts you do on your own the rest of the week in our app, so every day has a plan.

The Lab Gym is at 2600 Hooper Dr, San Ramon, CA 94583. Parking is easy, and there's no gym fee when you're there training with me.

Yes! I come to you in Danville, Alamo, Blackhawk, Diablo, Walnut Creek, Lafayette, Orinda, Moraga, San Ramon, Dublin and Pleasanton. In-home sessions are $130–160 and sessions at The Lab are $100–140, and packages bring the price per session down. I'm in these towns often, so we'll find a time that works for both of us.

Just a simple setup. We train with what you have at home. If you don't have much yet, I'll help you choose a few basics before we start.

We start with a movement assessment so I can see how you move, what feels good and what doesn't. Then we train together, learn the basics and set your weekly session schedule.

It depends on your goals, your schedule and your budget, and we'll figure it out together on your free call. Most clients train with me in person 2–4 times a week; others come in once a week and do the rest of their workouts on their own.

Yes, and without crash dieting. The goal is to lose fat while keeping your muscle, so you look and feel stronger, not just smaller. We pair strength training with sustainable, protein-forward nutrition built around foods you actually enjoy, and adjust as you progress.

Nope! You'll never have to cut out chocolate. Most people need repeatable meals they actually enjoy, and that's what we build. Vegetarian or vegan? Keep your dal, paneer, roti and rice. I'll teach you how to hit your protein eating the food you grew up on.

I have a Doctor of Physical Therapy on my team (fully virtual!). Cranky knee? Old injury? Pulled your hamstring? He'll assess you and build a rehab plan right in our app, so a tweak doesn't derail your progress.

Yes. Lifting and protein matter more in midlife, not less, because they help you hold on to muscle and bone as your hormones change. I'll adjust your training and nutrition as your body changes.

Yes. I'm an active IFBB Bikini Pro, and I coach competitors whether it's their very first show or their fifth season: off-season growth, prep, peak week and show day. See bikini prep coaching.

Either. Prep coaching works online from anywhere, and it can include in-person or virtual training and posing lessons.

Yes. Many NPC shows have masters bikini classes for women 35+ and 40+, and I plan your prep around your recovery, schedule and training history.

Yes. I teach posing and stage routines one-on-one, in person or virtually, for first-time competitors and seasoned athletes alike.