Balanced Burn is a structured 10-week strength and conditioning program designed to help you improve stability, balance, and control through your hips, pelvis, and back. This program emphasizes: • Left–right balance and symmetry • Core and pelvic stability • Smart strength training that supports your spine • Steady, sustainable calorie burn You’ll train 3 days per week with resistance training and complete 1 additional steady-state cardio day to support weight management and recovery. PROGRAM STRUCTURE OVERVIEW • Duration: 10 weeks • Phases: 5 phases (2 weeks each) Schedule: • Monday – Lower Body & Pelvic Stability • Wednesday – Upper Body & Core Control • Friday – Full Body Strength Each phase of the program builds gradually, helping you feel stronger, more stable, and more confident in how your body moves — without beating you up or aggravating your back.

Ongoing training programs, delivered through the Trainerize app. Monthly In-App Programming provides ongoing access to structured training programs and communication through the Trainerize app—designed for individuals who want guidance, consistency, and accountability without live training sessions. This option allows you to follow professionally designed workouts, track progress, and communicate directly through the app at your own pace and on your own schedule. Clients enrolled in Monthly In-App Programming receive: • Personalized or semi-custom training programs delivered through the Trainerize app • Progressive workouts updated regularly to match your goals and ability • Exercise demonstration videos and clear instructions • In-app messaging for questions, clarifications, and general support • Workout tracking for sets, reps, and consistency • Program adjustments as needed based on feedback and progress This option does not include live or virtual training sessions. How It Works • Workouts are completed independently on your own schedule • Programs are accessed entirely through the Trainerize app • Communication occurs through in-app messaging • Updates and adjustments are made within the app over time Monthly In-App Programming is ideal for individuals who: • Want structure and direction without live coaching • Prefer flexibility in when and where they train • Are comfortable training independently but want professional guidance • Want accountability through programming and communication Equipment Needs Programs are designed around available equipment and space. Common recommendations include dumbbells and open floor space, though modifications may be provided. Important Notes • This is a programming and communication service, not live training • Response times for messaging may vary • Medical clearance may be required for certain individuals Clients may upgrade to live virtual coaching or in-person training if available.

The Pointe Strength & Readiness Program is a structured 16-week conditioning program designed to help young dancers safely prepare for pointe work. Being asked to delay or step away from pointe shoes is common and often necessary—not because of ability, but because the body needs more strength, control, and stability to safely handle the demands of pointe. This program focuses on building those foundations through: • Foot and ankle strength to support pointe shoes • Core and hip stability for better balance and alignment • Controlled flexibility and mobility where dancers need it most • Balance, coordination, and endurance for demi-pointe and relevé work The program is divided into Five progressive phases over 16 weeks and follows some principles commonly used in dance medicine and pre-pointe assessments. Exercises are age-appropriate, clearly demonstrated, and designed to support—not replace—regular ballet training. This program is ideal for dancers who: • Have been advised to wait before starting pointe • Are returning to pointe after time off • Want to build strength and confidence before progressing Our goal is simple: help dancers build a strong foundation with resistance training so they can return to pointe feeling confident, controlled, and prepared.

This is for people who want ownership over their fitness—without guessing or going it alone. I heard it put this way "Ohhh this is a solid offering. You’re basically giving people autonomy + guardrails, which is exactly what a lot of busy, competent adults want—but don’t know how to ask for." This is for people who want ownership over their fitness—without guessing or going it alone. This subscription gives you full access to: • Trainerize’s complete exercise library • My personal exercise library and programming tools • The ability to build your own workouts based on your schedule, preferences, and goals • 1 monthly review from the trainer + messaging feedback But here’s the difference: You’re not left on your own. With this subscription, you also get professional coaching supervision—meaning: • I review how you’re structuring workouts • I give feedback on exercise selection, volume, and progression • I help you adjust when something causes pain, stalls progress, or doesn’t fit your life • You learn why things work, not just what to do This is ideal if you: • Want flexibility instead of rigid programming • Already train (or have trained) and want to think for yourself • Don’t want to waste time guessing or following random plans • Value expert oversight without full hands-on coaching You train. I guide, correct, and sharpen. You build confidence and competence over time. *This option is not ideal if you want workouts fully written for you each week or daily check-ins. If you prefer full programming and direction, another coaching option may be a better fit.

For experienced lifters who want efficient, challenging workouts that fit real life. This program is designed specifically for busy professionals who already have experience strength training. If you know your way around weights and want a structured plan that respects your time and still pushes you to grow, this program is for you. Not for complete beginners This plan assumes you have foundational experience: you’re familiar with squats, presses, rows, deadlift variations, and you feel comfortable training without step-by-step explanations. Workouts jump in quickly and use movements that require some baseline skill and confidence. Built for high-capacity people with limited time Your schedule is packed — meetings, travel, family, deadlines. This program gives you strategic 35–50 minute workouts, designed to deliver maximum stimulus in minimum time. Every session is engineered to: • Challenge your strength without ballooning your workout time • Raise your work capacity so you feel athletic again • Support fat loss through high-quality supersets, progressive overload, and smart conditioning • Leave you feeling satisfied, not under-trained You’ll get the challenge you want without unnecessary fluff. What busy professionals want — and what this program delivers Efficiency: No random fillers. Every exercise contributes to your goal. Structure: You won’t waste time figuring out what to do or how to progress. Consistency system: Built-in check-ins, habit prompts, and simple nutrition guidelines keep you on track even when life gets chaotic. Strength focus: You’ll build real muscle and maintain (or increase) strength even on a tight schedule. Fat-loss friendly design: Higher training density and intentional weekly progression help you burn more throughout the day. Travel-friendly options: Alternatives provided for minimal-equipment weeks or hotel gym situations. Recovery-smart programming: Overly long workouts aren’t realistic for people with tight schedules.

This 3-month virtual coaching program is designed for individuals who want structured, personalized strength training from home while improving movement quality, reducing pain, and building real, sustainable strength. You’ll train twice per week (24 total sessions, 1 hr./session) through live virtual coaching, with workouts tailored specifically to your goals, limitations, and available equipment. This program provides accountability, expert guidance, and progression—without the guesswork. What’s Included • 24 live virtual training sessions (2x per week for 3 months) • Fully individualized programming • Coaching cues, form feedback, and real-time adjustments • Support between sessions through the Trainerize app • Progress tracking and structured progression over 12 weeks Equipment Requirements To ensure effective and safe training in a virtual setting, trainee should have access to the following basic equipment before starting: • Light dumbbells: 3 lb, 5 lb, 10 lb • Moderate dumbbells: 15 lb and 20 lb pairs • Open floor space to move comfortably If you are unsure whether your current equipment is sufficient, we can discuss options before starting.