About 321 Wellness | Fitness, Body Recovery & Nutrition Coaching in Grand Haven, MI
Real Wellness for Real Life
At 321 Wellness, we help busy adults take back control of their health through efficient workouts, expert coaching, and a strong, supportive community. Whether you’re a working parent, a career-driven professional, or simply ready for lasting change, we’re here to guide you every step of the way.
Fill out the form below to get started
Our Mission
We believe real health doesn’t come from crash diets or punishing workouts. It comes from consistency, education, and connection. Our mission is to help adults 30+ build lifelong habits that support strength, energy, confidence, and a more vibrant future.
We provide:
- CrossFit-inspired group training
- Personal and semi-private training options
- Expert nutrition coaching
- Deep tissue & sports massage
- Infrared sauna and recovery tools
All designed to work within a busy schedule—with just 60 minutes a day.
Who We Help
We specialize in working with:
- Adults ages 30–50+ who want better health but need efficient solutions
- Parents balancing family, work, and their own wellness
- Professionals who want structure, accountability, and results
- Everyday athletes, whether you’re new to fitness or an experienced CrossFitter
“Our members want to feel strong, energized, and confident—in the gym, at work, and at home. We help them get there.”
What We Offer
We combine fitness, nutrition, and recovery under one roof:
- CrossFit & Group Training: High-energy, coach-led classes designed for real people with real goals
- Personal Training: One-on-one sessions customized for your needs, experience, and schedule
- Semi-Private Coaching: Small group training that combines personalization and accountability
- Nutrition Coaching: Build habits, fuel performance, and feel better—without restriction
- Massage Therapy: Deep tissue and sports massage to help you recover, move better, and reduce stress
- Infrared Sauna: Recovery and relaxation in just 30 minutes
Meet the Team
Our coaches, therapists, and wellness professionals are certified, experienced, and passionate about helping you succeed.
Each team member brings a unique approach, but we’re all united by the same mission: to help you thrive.
Sarah Smiddy-Saunders
CrossFit Level 1 & 2 Trainer/ Coach [Level 3 coming soon]
Licensed Medical Massage Therapist
Bachelors in Human Development and Family Studies
Division 1 Women’s Ice Hockey Player at University of Vermont
Favorite Type of Fitness: CrossFit
Kare Saunders
USA Weightlifting Certification
NASAM Personal Training Certification [coming soon]
Favorite Type of Fitness: Curls
Kelly Noyce
CrossFit Level 1 Trainer
I’ve loved CrossFit since my first class involving thrusters and burpees. It crushed me, but after one class I felt so empowered by what my body could do! I wanted to be able to do more so I set goals and got after it. I decided I wanted to help other people feel as strong and capable as I was feeling so I got my CrossFit L1 training certificate and started coaching. I love coaching CrossFit. Getting to help athletes from all different fitness levels improve themselves a little bit each day brings me so much joy!
Austin Willey
CFSC (Certified Functional Strength Coach)
I first started coaching in the area over 5 years ago and have fallen in love with Grand Haven because of it! I am currently pursuing my Master’s Degree in Occupational Therapy from GVSU, and I will be done with school in the summer.
Lisa Walter
CrossFit Level 1 Trainer
CrossFit Olympic Weightlifting Certification
Favorite Type of Fitness: Anything that doesn’t involve running
Gary Pawlak
Started CrossFit in 2010 @ CrossFit Warehouse Physical Fitness and Defensive Tactics instructor for the Federal Government Completed CrossFit Defense Course USA Weightlifting Sports Performance Course Has updated his Level 1 Certified CrossFit Coach Course twice and will be renewing it soon!
Favorite Type of Fitness: CrossFit
Adam Navis
CrossFit Level 1 Trainer
There are many ways to stay healthy but to me CrossFit is the most fun. It’s an adult version of what I did as a kid-make an obstacle course for myself, playing with friends, trying something wild to see if I could. This is the spirit I try to bring to coaching as well: play and possibility.
Liam Grathoff
Why I love CrossFit – The challenge and difficulty of it reminds me of playing in sports again. You get what you put into it. It helps build good traits and values that make me a better human!
Why I love coaching – I love watching athletes improve each class and discover their potential! I enjoy guiding each person to their separate goals. The people make coaching the best part of the job!
Tracey Nauta
CrossFit Level 1 Trainer
NASAM Personal Training Certification
I got certified to become a Personal Trainer because I know what having one did for me. I want to be that person for as many people as I can. Now, as a woman in my 40s, I have discovered CrossFit and it is everything. I love the challenge. I love that there are no shortcuts. CrossFit breaks down every single movement so that athletes are safely moving through full ranges of motion. I love the competitive aspect. I love that I know I will be a different and more capable person in a few weeks than I am today. For me, health and fitness is a lifestyle. I am so excited and grateful to have CrossFit as a part of my lifestyle and I look forward to coaching others as they incorporate it into theirs
Proudly Serving Grand Haven and Beyond
Located in the heart of Grand Haven on the East End, we proudly support clients from:
- Spring Lake
- Norton Shores
- Lakeshore communities and surrounding areas
Ready to Join a Community That Cares?
Let’s build a foundation for lifelong wellness—together.
Click the button to book a free intro. See if our gym is right for you.