Catch, twist and toss.

Step and turn.

Walk and lift.

Stretch, hold, repeat.

For 30 minutes, Michelle Bronson guides Alison Gonsalves through a series of coordinated, deliberate movements at One on One Fitness.

"She always does awesome," Bronson says.

It is, the owner of One on One Fitness, Bronson explains, a full-body, functional workout designed to build overall body and core strength. She refers to it as "Functional, Innovative Training."

At the end, Gonsalves, sweating and smiling, says she is "definitely spent."

She's been coming to One on One for 10 years, working with Bronson as her personal trainer the past year. She likes the three-times-a-week training routines because they're always different, and they improve her biking, too.

"I'm in the best shape of my life," the tall, slim brunette says. "It has made a huge difference."

Which is what Bronson likes to hear.

Bronson bought the 24-hour fitness center at 7680 N. Government Way last year from Bret Whiteman, after working and training there for 16 years.

"It was either buy it and do the things I always wanted to do with it, or let somebody else have it," the 38-year-old said.

With 143 pounds on her 5-5 frame, Bronson is tanned and toned, doing what she loves to do - help others get in the best shape of their life.

"It's been a good year," she said.

One on One Fitness is different, she explains, because of its clientele, who have 24-hour access to free and resistance weights, balance balls, mats, a punching bag in the corner and other exercise equipment.

"We kind of cater to the average Joe. We don't have a lot of college athletes or people training for marathons or things like that," Bronson said. "We have the average person that needs a general fitness routine."

The average person, though, can meet with Bronson or four other personal trainers for $25 for a 30-minute session, and undergo a tailored workout to match their abilities and goals.

There are also FIT classes.

She speaks often of functional training, and preparing people for everyday life or their next race.

"We try to make sure they get a full body workout every time they're in and they gain balance and stability and uniformity throughout their whole body," she said.

It works, according to the many testimonial notes on the wall.

"A personal trainer is a must for me since I have 1,001 excuses not to work out," wrote Suanne Dedmon. "I find that 30 minutes three times a week keeps me strong and it's easy to keep the appointments. You will find that one-on-one is a perfect atmosphere for all ages and fitness types."

It's bright, comfortable with music, like Stevie Nicks singing "Seventeen," echoing in the background. On a Wednesday afternoon, about five people are lifting weights, stretching and strengthening muscles, all while carrying on conversations.

It's about family, too.

Emily Bronson, Michelle's 10-year-old daughter, spends many days with her mom, watching, assisting, learning.

"She's grown up in the gym. Because of that, I really think it's helped her be an athletic child. Not be a video game, TV type," Michelle said. "She's in here, 'Mom, will you train, me?' You bet."

Bronson grew up in Deer Park, Wash. She competed often in rodeos and was a barrel racer, which she says kept her active and responsible. She continued on the rodeo circuit while attending Spokane Community College, before landing at the Government Way fitness center.

"I really kind of found my niche," she says of being a personal trainer. "I love helping people I love seeing the changes in them."

The Blanchard resident enjoys it so much, she doesn't mind the 45-minute drive, "on a good day," to work with clients. It's a pleasure, actually.

"Just seeing their changes in their everyday life that we can make better for them, that's what it's all about," she said.

Bronson doesn't just train people. She trains with Mike Nilson, head strength and conditioning coach for Gonzaga University, three days a week in Spokane.

"He's the one that's helped get me where I'm at," she said.

She believes more residents are looking to change their lifestyle and focusing on living healthier. They're eating better, exercising more, staying positive.

"I see a lot of sedentary people realizing they need to do something or they're going to end up paying for their health going through their doctor or the hospital, or they can come here and get healthy."

And they do.

"I've had people tell me I saved their lives, and there's nothing better," Bronson said.

Anyone is welcome to stop at One on One Fitness, meet with Bronson and decide their next step. That might be scheduling appointments with a personal trainer or just working on their own, when they want.

A Fourth of July special includes a month of FIT classes and a personal training session for $60. A general membership paid in advance for a year is $20 a month, or $25 a month, but no contract.

Bronson, an American Council on Exercise-certified trainer, said that in the past year, the fitness center has blossomed, and she expects growth to continue.

"We're pretty small and low key, but we can get the job done," she said.

Information:www.oneononefitnesscda.com or 262-4031