WHY ASCEND PERFORM
We train you based on your anatomy, your movement quality and your tolerance.
In other words, we train you as an individual. We don’t run classes where everyone is doing the exact same thing.
Instead, we set you up with a custom plan that meets you right where you’re at. We have you do exercises that you can do well, and we give you the amount of volume and frequency to get results without feeling beaten up.
We track necessary data to show both progress and room for improvement. Because small changes today yield big improvements long term.
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Over 22 Years of Experience Coaching for a Living
I’m Chris Grayson. Since leaving the Marine Corps in 1998 I’ve been involved in the fitness industry. I’ve had countless certifications throughout the years and continue to invest in education to stay up-to-date on the latest research and science to continually hone my craft.
I believe the results that I get with my athletes and clients and what they’ve said about me directly reflects this, and I encourage you to read the testimonials.
CERTIFICATIONS
- Poliquin Performance Specialist Level 3
- Biosignature Modulation Level 1 and 2
- Certified Bio-Force Conditioning Coach
- National Academy of Sports Medicine (NASM) Certified Personal Trainer
- Certified Development of Explosive Strength for Athletes
- Certified Reflexive Performance Reset (RPR) Level 1
- Certified Applied Nutrition for Strength Coaches
- National Strength and Conditioning Association (NSCA) Certified Personal Trainer
THE PROCESS
STRENGTH & STRUCTURAL BALANCE
Alignment must precede everything. You should never build strength over a dysfunctional movement pattern. This will yield inefficient results or worse, lead to an injury in the future.
PLAN OF ACTION
Determine what the training objectives are and devise a plan for the short term as well as the long term. This is referred to as periodization.
COLLECT APPROPRIATE DATA
We use the Train with Push app to collect all necessary data to establish a baseline or point of reference. From this we prescribe all the building blocks to an effective program designed for you, collect the data to show progress, and identify when the details of your program need to be changed.
ADJUST YOUR TRAINING
Once you’ve gotten used to your program and results have slowed down we then make changes. This helps to ensure long-term results and also avoids staleness by providing variety.
OPTIMAL TRAINING
At ascend perform we train you optimally. We find out what is the effective dosage you need when it comes to volume and frequency. Doing to little or to much will lead to poor results or potentially getting injured.
To learn about our process and what you can expect from your training with us, read the articles below that are relevant to you.
TESTIMONIALS
Chris Grayson helped me get my body performing at my optimal after pregnancy. I gained an enormous amount of strength by following his program. He educated me on strength and conditioning in a way that hadn’t been presented to me before and in the gym lives by the Philosophy of "Do No Harm". Some trainers want you to push through pain but not Chris. He doesn’t cut corners and is a straight shooter. He will find another alternative for anyones weak spot and target it to make it stronger in a way that won’t hurt. Chris helped lay a foundation for my body that eventually led me to winning a World Championship in the UFC. Chris is an extension of my family, he is a great man, and great friend. If you are ready and looking to get serious about your health then Chris Grayson is the one you are looking for. He is a World Renowned Strength Trainer. The best and low key really funny. I always have a wonderful time training with Chris 🙂
I went to Chris as a college football and basketball player who had ACL reconstruction 12 months prior and was needing to get back strength and functionality I had lost from the surgery. At the time, I wasn't sure if I would really ever be the same again. After 6 months, I was stronger than I had ever been and my reconstructed knee was a complete non issue. Even the little nagging injuries with my shoulders and wrist that I just thought were part of being a college athlete went away with the in depth structural balance assessment Chris did to see where some of my weaknesses were, which we worked on and the pain eventually went away. The principles and ideas he taught me I still use to this day when I write my own programs and do my own training. The knowledge Chris has when it comes to training and nutrition and the way he can break it down in simple terms to general population and young athletes is what makes him so special. Chris is one of the best strength coaches in the country and the people and young athletes of SC are lucky he decided to move there and be right in their backyard. Any coach from a youth or local high school team who needs some assistance with their strength and conditioning program would be missing out on an amazing opportunity to better their team and reaching their unlocked potential by not reaching out to Chris and having their team become bigger, faster, and stronger. I couldn't recommend Chris highly enough to anyone who is in need of some coaching or a parent trying to get their child ready for the next level--whether is high school or college athletics.
"Chris' knowledge and understanding of strength and conditioning is second to none. He is a subject matter expert when it comes to functional movement, biomechanics, supplements, and nutrition. He is passionate, intelligent and science-based in his approach to training."
As a personal trainer, former team captain of USA Karate, and now internationally certified coach, I have had the opportunity to work with many top strength and conditioning professionals over the years. I can honestly say that Chris Grayson is at the top of his field. I am always impressed by his extensive knowledge, no-nonsense approach, and ways in which he challenges himself as a professional to continually learn and improve.
I have made great progress training with him over this past year and I highly recommend him to anyone looking for gains in fitness, strength, and conditioning, or overall wellness. Whether you are an elite athlete or simply want to feel good and get healthy, Chris Grayson is your guy.
“I am unrecognizable in pictures (in a good way) having gained 30lbs of muscle; I am objectively much stronger (Chris writes down every session so you can see and compare your own progress); and I went from doing 0 to 8+ consecutive pull-ups, which was a BIG goal of mine.”
If you want REAL results, look no further. When I was playing hockey, I worked with plenty of different trainers, but Chris was by far the best. I knew I needed a trainer to push me in order to get ready to play hockey at the collegiate level and Chris did just that. He provided me with a personalized program, backed with plenty of knowledge, support, and diet advice. My strength increased and I developed healthier eating habits while working with Chris which meant better results on the ice. If you’re willing to put in the work, Chris is more than willing to help you achieve your goals.
I’m a 16 yr old junior at Taft high school. I started looking for a trainer when I decided I wanted to play baseball at the college level. Being a high school student I needed to find someone with a flexible schedule. Thankfully I was able to find Chris. I started training with him and only weighed 175. After 7 months I gained 15 pounds of muscle and added 7 miles per hour to my fastball. I really enjoy working out with Chris, he’s easy to train with, he always explained why I was doing exercises and which muscles they strengthen. He also gave me advice on diet and supplements. I can’t say enough about what a great experience it has been training with Chris.
“I have been consulting and training with Chris Grayson for nearly a decade. He has always delivered solid training advice. I know of no other trainer today that puts as much time into reading and developing the craft of training as he does.”
"I have been meaning to write a review for a while since I have been working out here for a long time. I would like to start off by saying Chris is an excellent trainer. He really knows his stuff about physiology, training for results, nutrition, and supplements. When I first started out here my diet was not great and Chris would keep asking me “how is your diet?” and I would say “fine, I eat pretty good” but the reality is in order to get optimal results you need to train hard and eat clean…period.
When I finally started really listening to what Chris was saying, I really started to get lean, strong, and healthy. I can honestly say I feel great and am in better shape now then when I was in High School!
I owe a lot of it to Chris…I am doing the work, but without him as a guide, I would not be where I am today.
If you’re looking for a great place to train really hard and get awesome results…Then ascend perform is the place you want to be…period."
“Without a doubt the best gym I’ve ever trained at. As an 8-year Brazilian Jiu-jitsu practitioner and competitor, I can honestly say that I’ve never felt more prepared and at my physical peak for BJJ competitions than I have training under Chris Grayson.”
"I’ve had the opportunity to train with Chris Grayson on many occasions over the years. My goals at times change as do my reasons for training. Either way, I always turn to Chris. You can join a gym and self-diagnosis by yourself or with your buddy who probably holds a degree in the fastest way to get injured. I chose to seek out Chris, a true professional and train with PURPOSE. Chris’ workouts are customized to your specific goals. No cookie cutter workouts that “work” for everyone.
Overall I have an enormous trust in Chris and his knowledge. I highly recommend him to anyone who’s serious about setting some goals and seeing them through."
I came to Chris in July of 2016 with some very specific strength and performance-based goals that I had finally committed to accomplishing; since I am in the field of Strength and Conditioning and bodywork I was in search of an expert. After doing extensive research on some of the best personal trainers in the area I came across Chris at Urban Strength Institute. From day one I knew this was a great choice. Chris was clearly well educated but also was able to execute a well-rounded program that met and exceeded all of my expectations. In addition to his great training knowledge Chris was also very helpful in terms of proper nutrient timing and supplementation according to my goals; we were able to lower my body fat, keep me lean and significantly improve my strength.
Anyone who is serious about getting results and enjoys challenging workouts should contact Chris at Urban Strength.
“I’ve been an athlete in some form for most of my life and starting weight training at a very young age. However, since I began working with Chris I have had my eyes opened to methods I had never been exposed to that produces tremendous results.”
"Chris is a consummate professional, dedicated to putting together the program that is going to best meet your goals. I’ve been comfortable with and trusted him from the start. He’s curious, well-informed, easy to communicate with and encouraging. I’ve never had a better trainer."
"I have been working out with Chris Grayson for the past three years. He is extremely motivating and an inspiration. My strength and stamina have increased. I have gained and maintained about 10 extra pounds of muscle. My chest has grown to the point that I can’t wear fitted shirts in my size any longer. My kids tell me that my shoulders and arms are ripped. My legs have grown an unbelievable amount and are amazingly strong and muscular.
I would recommend Chris to anyone who is serious about getting into shape, and who is committed."
“To date, I’m up 10 pounds and have received compliments from friends and family who have noticed physical changes in my body. My arms and legs are bigger and more toned, and almost weekly during training, I notice that I’m able to lift more weight.”
"Chris Grayson is an anomaly of sorts. He’s an expert with a beginner’s mindset.
Due to his scientific approach to fitness and years of experience in the field, he has seen and done enough to know what works and what doesn’t. However, not only does he remain open to the possibility of finding more effective ways to produce results, he spends a considerable amount of time in academia in the active pursuit of just that.
To put it simply, Chris is a smart dude.
His passion for what he does reveals itself in just a short conversation.
I’m able to speak so highly of Chris’ methods because I am personally reaping the benefits of applying them.
So far, I’m 61 pounds lighter (and counting) and have had to buy new pants because the ones from only 8 months ago, even after getting to the last hole on my belt, kept falling.
To add, I’m now much better conditioned and able to lift more weight than I ever could before.
Bottom Line: Results Don’t Lie.
I am a competitive athlete that has been looking for something to help me enhance my performance all around.
"Before coming here I would run for my cardio but the results are nowhere near the results that I got from working with Chris.
Both my strength and endurance has increased tremendously as a result of working out here consistently.
Every question that I have about my performance I bring to Chris and he is happy to answer all of my questions as well as help me out with any of the goals that I have.
Also, I have not once had a negative experience while training there. All of the people that I meet while working out are kind and as motivated as I am to train.
“The impressive thing about training is that Chris stresses nutrition as much as he does strength training. I would say nutrition is the one area that Chris has helped me with the most. The thing about Chris is that he is interested in helping you holistically because he knows that fitness goes beyond just cardio or strength training, but extends to other disciplines in your life.”
“Mission accomplished. Chris has done a fantastic job putting together workout programs that satisfy my checklist. Chris is one of the most knowledgeable trainers I’ve worked with.”
“Chris’ passion for exercise and healthy living is contagious. I have trained elsewhere and have never encountered an individual with a greater knowledge of fitness.”
Chris has a ton of knowledge not only with fitness but nutrition as well. Chris cares about his clients reaching their potential and will do everything he can to get you there. I’ve been at USI for two years and plan on being there for many more.
“Nothing comes easy and he will let you know that the first day. He will guide and teach you, but you have to put in the work.”
“The confidence you get through your athletic success and body can change so much in your life. The changes that Chris has provided has made my life infinitely better.”
“I trained with Chris to prepare for a jiu-jitsu tournament. I have to admit, I thought I was in decent shape, but training with Chris allowed me to take my conditioning to the next level.”
"Chris is an extremely knowledgeable and helpful guy when it comes to strength training for athletic performance. He put together a dynamic and effective program to build explosive strength for me as an amateur MMA fighter in the short span of three weeks. Would highly recommend him and looking forward to working with him again."
“Training with Chris Grayson has been the best fitness decision I have made. I have been training with Chris for about two years now and have received compliments from friends and colleagues about how my body is much more defined and trimmer since I started working out with him. Not only can I lift more weight, my cardio has improved greatly as well, and my nutrition and eating habits have changed because of his guidance."
“Chris truly cares about your performance. Your progress is his top priority so he will not hesitate to talk to you honestly even if you don’t like it.”
Three months after having my second child, I had the privilege of training with Chris Grayson.
He definitely knows what he is doing!
After two months of training with him three times a week I saw results I was never able to achieve on my own.
I never imagined having a six pack 5 months after having a baby!
He is a great person, very knowledgeable and has amazing nutrition advice that if you follow, will help you keep those pounds off even after you stop training with him.
He guides you during the workouts, he gives you nutrition advice, but at the end of the day, as I read on one of his videos; Results are not guaranteed… They are earned!!!
It gives me great satisfaction to contemplate my reflection in the mirror and to know that what I see is the result of my dedication, hard work and the great advice of Chris Grayson.
"I was just a nerd who wanted to get stronger so my back wouldn’t act up all the time. I’d hardly ever been to the gym, and only on the treadmill. Chris motivates you without putting pressure on you, he’s encouraging, and he keeps the atmosphere loose and fun. On top of that, he really knows his stuff and tailors your workouts to your goals, needs, and abilities. He can advise you on nutrition, supplements, the works. I recommend Chris to everyone, even nerds like me."
Chris Grayson is one of the most knowledgeable coaches that I have ever worked with. I have a pretty solid background in fitness and have worked with a lot of different coaches over the years, but without a doubt, Chris is the best.
What separates Chris from other coaches is his dedication to helping his clients reach their fitness goals. He gets up in the morning to help you get in shape.
He has helped me tremendously in preparation for my Brazilian Jiu-Jitsu tournaments.
Chris is constantly researching and expanding his knowledge base to make more informed decisions about exercise for his clients.
Research is an area that I feel a lot of trainers fall short on.
The human body is an unsolved mystery, but as research comes out we can paint a better picture of how it works.
If your trainer isn’t up with the research your going to be working with an outdated and potentially harmful model.
"Chris is one, if not the most, knowledgeable fitness coach I’ve ever had. He will certainly push you, create a personalized plan for you, teach you everything you need to know to do the exercise correctly, and he tracks every single thing. Which helps with your progress tremendously. There are 3 things I like the most about Chris:
1) Motivation is key, he makes sure you feel comfortable and confident in each set. He always monitors you and adapts everything to your needs and level.
2) He truly cares about technique. A lot of trainers never correct your technique. Chris makes sure you’re doing the exercise 100% correct to make sure you really are getting results.
3) Planning. As 23 years of experience Karate practitioner and Martial Artists, I cannot stress enough the importance of a plan. With Chris, each workout will be planned out and saved to keep track of your progress. Because YOU WILL SEE PROGRESS!"
"I cannot give Chris enough credit for the knowledge, effort, and awesome program designs that he has put together for me and other clients. I have seen tremendous gains in my strength, conditioning, and physique since I started training with him.
I began training with Chris after I started getting into the jiu-jitsu competition world, and wanted to get that extra push that could take me to the top. Since training with him, I have ranked in multiple high-level tournaments and have seen my athletic ability climb to its full potential. I feel amazing, look amazing and can perform to the best of my ability.
Chris is a level 3 Poliquin Certified strength coach, and his dedication and amount of knowledge, which he freely shares with his clients is outstanding. He has helped me understand the intricacies of dieting as well as how to maximize my weight training and conditioning routines.
If you want real results and are willing to put in some hard work, this is definitely the gym for you."
"Chris Grayson has assisted with my strength training on and off over the past couple years. I wish my schedule allowed me to see him more frequently. The workouts are challenging, always have a good variety so you do not get bored, and it is amazing how fast you will see results if you put in your part. The best part is that your workouts are tailored to your goals and physical restrictions. As a grappling enthusiast, it is always nice to have your training partners comment on noticeable elevations in your strength."
I've known Chris Grayson for over a decade, having walked into his gym at the age of 19 hoping to gain an edge in combat sports competition. Over the years I have traveled the country training at dozens of gyms and have competed in boxing, kickboxing, submission grappling and mixed martial arts.
During this time I've been privy to many relationships with strength and conditioning coaches. I've encountered run of the mill younger guys starting out, established high level coaches with established reputations, and everything in between. Chris is amongst the highest echelons of anyone I've ever encountered.
His nickname at my old jiu jitsu gym was 'the scientist' due to the detailed methodologies he deployed while training athletes there. If you asked him any question about any aspect of athletic performance related to sport or otherwise, he would rattle off a comprehensive research and experience based answer that would answer your query and then some.
I want to emphasize the latter half of that. EXPERIENCE based as well as research based. I've encountered many professionals in my life at this point and I've noticed that regardless of the field they're in, if they are passionate about what they do for a long enough period of time, if they are constantly absorbing and applying new information, they tend to become more artists than scientists.
Chris falls into this category. He has all of the knowledge and as long as I've known him he has been, and continues to be, obsessed with his craft. On top of his knowledge base he is intuitive at this point. This intuition is an attribute that can't be taught to someone, it is hard earned and takes many years to develop.
There is no professional I know in any area of expertise I can more confidently recommend than Chris Grayson. I do not say this lightly. Particularly if you're a competitive athlete (and especially a combat athlete) Chris is one of the best kept secrets in the industry.
Chris took my training to a whole different level.
He is extremely knowledgeable always tailoring the workouts to best fit your specific needs and goals.
All I can say is that I wish I would have met Chris sooner.
"Chris has offered the complete package of health and fitness from how he trains you according to your needs, to taking the time to explain his vast knowledge on diet and nutrition.
Some of it may sound crazy, but for me, the results have been visible after only a month and my fiancee would agree (wink wink, hi babe).
You can see Chris has a passion for his job and that translates to great results to those who seek his services.
I first came here looking to get in shape and rekindle the fire I lost in martial arts, but instead, I have received a new found love and appreciation for all-around health, fitness, quality of life, and well being.
I have followed his regimen and suggested a diet for a month and am loving the results."
"Chris Grayson changed my life, no joke.
He’s supremely knowledgeable, practices what he preaches, and creates an environment that’s challenging without being impossible.
I got stronger and healthier, and learned a lot about my diet, while training at USI.
Can’t recommend it highly enough."
"All I can say is Chris Grayson is the man.
Chris has extensive knowledge about lifting and conditioning.
I have had some serious gains in lifting and my body composition has definitely improved.
If you are serious about getting in shape and want the best workout knowledge for your buck, Chris at ascend perform is the person to meet."
"By far the best gym I’ve trained at. Chris is definitely a mastermind when it comes to knowing the body and muscles as he trains every individual to their maximum potential. One thing about Chris is he won’t allow you to slack off nor quit as he pushes you to the highest level you can accomplish. Came to USI to obtain results and believe me when I say it’s satisfying knowing hard work, dedication and hours put in with the guidance of Chris and his gym, the achievement is obtainable. I’ve become stronger, bigger, and very motivated to keep going further. If the opportunity arises go check out USI and see for yourself. Guaranteed positive outcome."
"Chris is a great trainer, creating a positive environment for a girl like me trying to get fit or a seasoned athlete to flourish in. He designs interesting workouts pushing to challenge you. Not to mention that his rates are hard to beat. If you are serious about strength training with a personal trainer, this is probably the gym for you."
"Last month I completed at the USA Karate National Championships in Greenville, South Carolina. After a seven-year hiatus from karate competition, I won the women’s – 61kg Kumite (sparring) category, which now qualifies me back in the national team pool. While competing in my twenties, I became the most decorated USA female karate athlete and still hold that record. But with seven years of retirement and having two children, I was unsure about my chances of returning to high-performance competition. Chris Grayson has been my strength coach throughout this process and has helped me tremendously to get back into elite athlete condition. I appreciate his knowledge of sports science and trust his recommendations as a coach."
"I have been training with ChrisI for 4 months. It has been the best experience. Not only have I lost over an inch on my waist size, I have gained a lot of muscle.
Chris is a great trainer and knows exactly what workout each person needs to reach their individual goals. He also put me on a much-needed meal plan. His knowledge of strength conditioning and training is beyond anything you can imagine.
Sign up now. You won’t regret it."
Being an athlete since grade school I have been through many different training regimens, programs, and with different coaches. With Chris at Ascend Perform I reached the highest level of athleticism and fitness I ever had while also becoming the most healthy and injury free I have been in years. I seriously can not say enough good things about Chris and the level of performance he can pull out of you. His knowledge of fitness is above anything else I've ever experienced and if you are looking to get in the best shape of your life whether in general or sport specific THIS IS THE PLACE!
World Class Strength and Conditioning coach. If you want to get in the best shape of your life, contact Chris Grayson. By far the best I have trained with.
Training strength and conditioning with Chris Grayson really opened my eyes to a lot of things. His way of training is extreme but very effective. I think he has a very good approach to take the maximum out of the athlete.
Chris Grayson is by far the most knowledgeable professional in this field that I have ever crossed paths with. Chris has been educating me with training advice for over a decade, and he played an important part of my recovery process from knee surgery earlier this year. Chris is an encyclopedia of my countless questions and he is full of answers based on empirical evidence.
Chris is amazing. He does a lot of research in everything he is involved with (workouts, overall health, supplements, diet). He has a variety of different workouts depending on your goals and uses science/data to track and adjust your workouts. I see athletes there training for various sports (basketball, baseball, soccer, jujutsu, golf, etc) and people like me who are just trying to get healthier, stronger, and lose some weight. He adapts the workouts to you (especially previous injuries and goals) and keeps you wanting to come back through accountability and varying the workouts. He always asks for your input on anything you would like to do or not like to do so that you stay engaged and don't get bored. He actually cares about people, not just clients walking in the door and paying for him to train you. He's extremely flexible (my hours vary a lot) and just a genuinely good guy. I could not recommend this place more.... and this is coming from someone who put off getting personal training because I thought I still had the discipline I did when I was younger. I regret not going sooner!
Multiple +5 Star Reviews on Google
Ready to get started? Choose the training option that’s right for you.
To get started we measure your initial strength levels to establish a frame of reference, identify your weaknesses structurally, and determine a plan of action. Useful data is collected with all workouts to show progress and adaptations. Answer a few simple questions to get started!
Personal Training
A more comprehensive strength assessment is performed. We also look at the strength qualities and energy systems involved in your sport and create an appropriate periodized program so you peak for the season or the athletic event. Answer a few simple questions to take your athletic training to the next level!
ATHLETE Training
We start with an initial strength assessment and have you fill out our general health questionnaire to identity any lifestyle/health issues that are bottlenecks. We discuss and go over the results and all necessary aspects via video conference, email, and/or text for constant support. Training and nutrition are constantly monitored and tweaked as needed. Answer a few easy questions to get connected!
Virtual Training
Frequently Asked Questions
For one, over 20 years of experience. I’ve been training people for a living since leaving the Marine Corps at the end of 1998. I also maintain a huge passion to the science and art of coaching. I’m constantly staying up to date on the latest information. I say this because this industry has people come and go. To get really good as a coach you have to be obsessed with continuing education or else you won’t grow your knowledge and you’ll get burned out.
At ascend perform we don’t do group classes where everyone is doing the exact same workout.
We train you based on what you have, what you own, and what you can tolerate. What you have is basically your anatomy (height, limb lengths). What you own is what you can show proficiency in. We don’t want to build strength on top of a dysfunctional movement pattern. And what you can tolerate is your training volume and training frequency. We’re not looking for the maximum or the minimum, but rather what is optimal for you.
We absolutely do. In order to get in your best shape nutrition has to be a focal point. We see what your current habits are and help you to build new ones that are sustainable and will get you results. We don’t believe that fad diets work and we believe that any dietary changes should be something you can do permanently. If you can’t do it for a lifetime is it worth doing at all? We use an app for nutrition as well as a PDF on good nutritional principles to follow. For there we discuss and help fine-tune a nutritional plan that’s perfect for you. Here’s a few pics of the app.
They range from 45 minutes up to an hour and 15 minutes. We don’t base the training on a set time but research has shown that the longer your training session is the more stress hormones go up and anabolic hormones go down, so it eventually becomes counterproductive if you train for too long.
We’re by appointment only but we’re willing to work from
6am – 9pm Monday through Friday
7am – 1pm on Saturday.
We’re closed on Sunday.
There is no contract. If we don’t get you results we really couldn’t blame you for wanting to leave.
Results really vary from person to person. Some things that will determine this are:
- your frequency and commitment to training (try not to miss workouts).
- If you make any necessary changes to your diet (example:hitting your daily protein goals.)
I’ve had people lose up to 25 pounds in 3 months and gain 10 pounds of muscle. Here’s a few before and after pics.
Training is $350 per month and goes from month to month (no contracts). We recommend you train 3 to 4 times a week. That equates to between $22-$29 per session. For perspective, one-on-one personal training is usually at least $60 per session at the lowest possible cost and upwards of $100 per session.