Tess Sanders

Margate, Australia

Tess Sanders

Margate, Australia

Main Products

  • 12-Week 1:1 Custom Fitness + Nutrition + Habit Coaching

    Not everyone has the same needs and goals. It’s hard to find two people who benefit from the same approach to health! Let’s get to know each other and together we’ll build out your personalized wellness plan. This Plan comes with - a customized exercise program + custom nutrition plan. I will work out your calories and macros needed, and I'll send you PDF downloads with meal plans/inspiration to suit. -If following a meal plan is not your vibe, it will be a flexible approach so you can gain inspiration from plans and pick what suits you. I can also omit the calories and macros (nutrition information) from the plan if you don't want to see them. -The meal plans are dietitian-approved with easy instruction and a beautiful layout. They can be Vegan or Regular recipes. - a fitness App to keep everything in one place- In-App messaging, workouts, progress, and calendar to follow your day-to-day goals.  Some questions you need to ask yourself- Do you need to lose body fat and/or gain muscle? Are you sick of all the conflicting information online and don't know where to start? Are you ready to commit to a tailored plan and finally take control of your health? Are you generally healthy without underlining health conditions with only general health needs or to lose or gain weight? If you've answered yes to all of these questions, please reach out. We'll have a chat and see if working together will benefit you.  Please note if you have specific health concerns in regard to diet, I will make generalized meal plan inspiration for you to follow so you can follow along with guidance from your GP/Specialist and continue to tweak or upload further meal inspiration for the duration of program. AUD$599.00 What's included- Weekly calls & and any time In-App Messaging Private App with in-app messaging support, weekly check-ins, and monthly progress tracking (via weigh-ins and progress pics if you choose), with weekly video calls so we can touch base and make sure your tailored program is aligned with your needs and goals. If not, I will adjust your program accordingly to accommodate any tweaks and changes needed, that includes both the meals and exercises. Also, -Daily Habits -Endless accountability and motivation from your Coach, Tess. Please reach out with any questions, let's have a consult chat and we'll go from there teresa@backtobasicsfitnessandnutrition.com :)

    $599.00 AUD
    one time
  • 28-Day Custom Meal Plan

    Do you need a meal plan to cover all your bases, including nutrients? This 28-Day meal plan is made especially for you, so we have a chat, then I fully customise it to suit your goals and needs.  - This is suited for general healthy people who want to lose body fat, gain muscle, or overall health and well-being.  - Dietitian Approved Recipes for Breakfast, Lunch, Dinner, and Snacks - Nutrition Facts including Macronutrients and Calories. - Shopping List - Meal Prep Guide - This is a beautiful PDF for you to download and save or print out. - Meal Plan takes 1-2 business days to make. I will also try to make it on weekends if ordered then. - Made with Love by BTBFN AUD$160.00

    $160.00 AUD
    one time
  • 7-Day Vegan One Pan Meal Plan Special Price

    What’s included- -7-Day Vegan One Pan Meal Plan - Dietitian Approved Recipes for Breakfast, Lunch, Dinner and Snacks - Nutrition Facts including Macronutrients and Calories - Shopping List - Meal Prep Guide - Why we use certain ingredients and how they help support you in your chosen plan. -Swaps & leftover tips - This is a beautiful PDF for you to download and either save or print out. - Made with Love by BTBFN

    $8.00 AUD
    one time
  • 8-Week Follow Up Coaching+ Muscle Build Monthly Membership + in App 1:1 messaging with me

    8-Week Follow Up Coaching+ Muscle Build Monthly Membership + in App 1:1 messaging with me- Are you finishing up your 12-Week plan with me but still wish to keep some accountability? With this muscle build membership you have access to the workout library and the app, so keep all your progress in the one place. With 1:1 messaging in app enabled to keep accountability flowing. Continue to message me anytime. If you would like to book coaching calls, please see add-ons and purchase Follow Up Coaching Call Post 1:1. What's included- -On-Demand monthly membership for muscle building at home. Have access to private app with workouts suitable to be done in small spaces at home with minimal equipment (dumbbells, bodyweight and bands) -Private in app BTBFN group for further accountability, share meals, ideas, workouts, ask questions in a safe space. - Meal plan inspiration updated monthly in the private in app group. Plus more! Cancel anytime :) My availability is 8am-4pm Monday-Friday AEST-Australian Eastern Standard Time. though may reply if I'm working outside of these hours from time to time. which let's face it, I probably will haha :)

    $110.10 AUD
    per month
  • 8-Week Home Muscle Build + Fat Loss + 1 Week De-Load + Bonus Meal Plan

    Enter your virtual fitness studio with this 8-Week Home Hypertrophy + 1 Week De-Load Program. 3-4-Day Workout Program for Building Muscle and Losing Body Fat. This program is made up of compound and isolation exercises of high volume and frequency to target specific muscle groups with a full-body lower-volume day to hit each muscle group for a second time. If you can only fit in three workouts a week, just skip the full-body one and add in gradually. Available for Android and IOS Sync with some Fitness Watches + My Fitness Pal What's included- Private App Access, Workout Library, BTBFN Dietitian Approved Meal Plans. Private Fitness App Access Welcome to your new virtual studio where you'll have access to a large range of workouts from our library with soon-to-be-released on-demand videos made by me. Everything is in the app from your workout library, pdf meal plans, and your progress and achievements. Workout Library Conveniently make up your workout plan at home with access to our fitness library. Choose which workouts you want to do on any given day, follow along with the workouts, swap exercises if you need, track your weights used so you can see your progress, tick the workouts off your day, and feel good about your achievements. Workouts to choose from are Hypertrophy (muscle build) Stretching, Cardio, HIIT, and more. Exercises include how-to videos so if you are unsure of a particular exercise, you can watch the how-to and feel confident during your workout. Suitable for anyone exercising at home and suitable for Beginners and Intermediate Trainers. Dietitian-Approved Meal Plans Complete with a sample meal plan, (regular and vegan) nutrition facts, and grocery list which is provided on the first of each month to accompany your workout routine! No more searching for meal inspiration. Tips are included in plans for what to omit and directions. *For specific dietary needs/macros, and a personalized meal plan please see my Add-on dietary meal plans for ordering and price. The option to text me in the app is also available. Cancel Anytime Feel free to reach out with any questions. Ready to use straight after payment. The bonus meal plan included is 2000 calories. Other amounts are available upon request, just message me in-app. I have the following available- 1500c, 1600c, 1800c, and 2450c. If you need Vegan, please ask me as I could only attach one meal plan ready to view when purchased but I can send it to you asap through the app asap. :)

    $119.95 AUD
    per 9 weeks
  • Beginner Home + Gym Monthly Membership App

    Enter your virtual fitness studio with this Beginner Home and Gym Based Monthly Membership. What's included- Private App Access, Workout Library, BTBFN Dietitian Approved Meal Plans and In App Private Chat Group. Private App Access Welcome to your new virtual studio where you'll have access to a large range of workouts from our library with soon to be released on-demand videos made by me. Everything is in the app from your workout library, pdf meal plans, private group and your progress and achievements. Workout Library Conveniently make up your own workout plan at home with access to our fitness library. Choose which workouts you want to do on any given day, follow along with the workouts, swap exercises if you need, tick it off your day and feel good about your achievements. Workouts to choose from are Stretching, Cardio, HIIT, Body Band, Strength Training, Gym Equipment Workouts and more. Exercises include how to videos so if you are unsure of a particular exercise you can watch the how to and feel confident during your workout. Suitable for exercising at the gym or home gym space with gym equipment needed and suitable for Beginners. Monthly Dietitian Approved Meal Plans Complete with sample meal plan, nutrition facts and grocery list which are provided on the first of each month to accompany your workout routine! No more searching for meal inspiration. Tips are included in plans for what to omit with and directions. *For specific dietary needs, a personalised meal plan please see my Add-on dietary meal plans. Private Chat Group Let's keep each other accountable and motivated with communication in our private BTBFN community. A safe space where we can share workout completions, recipes, progress, struggles, wins, check ins and MORE. Feel free to reach out with any questions :)

    $20.00 AUD
    per month
  • Exercise + Macros coaching (no meal plans)

    $320 cost over the 8 weeks. 8 weeks minimum spend. Cancel any time after the 8th week.

    $40.00 AUD
    per week
  • Exercise and nutrition Coaching

    8 week minimum commitment. total cost $800. Cancel any time after the 8th week is complete. Payments come out weekly.

    $100.00 AUD
    per week
  • Home Based Muscle Build Membership App

    Private App usage where everything is conveniently in the one place. Your on-demand workouts, meal plan inspiration, progress, private group and much more! All workouts are for home based spaces, you can switch exercises and add to your workout and add in weight used to track progress and achievements. Equipment needed- dumbbells, your bodyweight and resistance bands. Barbell workouts added soon! Dietitian approved meal plans updated monthly. Cancel anytime. If you would like to book coaching calls please see add on to purchase a 30-minute call at your convenience. :) ​

    $20.00 AUD
    per month
  • Nutrition Coaching

    $400 in total over the 8 weeks minimum purchase. Cancel any time after the 8 weeks.

    $50.00 AUD
    per week
  • SALE 4-week Add-On Habit & Fitness Coaching + Fortnightly Calls

    *Suitable as an add-on after you've completed your first 8-12-Week Program and just need some extra, ongoing accountability and continual use of the Fitness App. *Discounted Rate Applied 4- Week personalised exercise program using a private Fitness App with 1:1 fortnightly call to help keep you accountable. Bonus Meal plan Inspiration for you to download or print out and tweaked workouts to suit your goals and needs. Need Habit coaching? I can add specific habit goals to your calendar for your progress. 7-Day meal plans based on an omnivore or vegan diet for inspiration. This includes 24/7 in-app text and one call per fortnight for the duration. Cancel anytime. This plan is suitable as an add-on after you've completed your first 8-12 Week Program and just need some extra accountability and check-ins while keeping the use of the Fitness App and keeping track of your progress. :)

    $100.00 AUD
    per month

Add-ons

  • SALE 8-Week Custom Fitness + 1:1 Weekly Coaching Calls + Bonus Sample Nutrition Plan

    8- Week personalised exercise program using a private Fitness App with 1:1 Weekly call to help keep you accountable. Bonus Sample Meal plan Inspiration for you to download or print out. Tweaked workouts to suit your goals and needs. Need Habit coaching? I can add specific habit goals to your calendar for your progress. 7-Day meal plans based off omnivore or vegan diet for inspiration. This includes 24/7 in-app text and one video call per week for the duration. :)

    $300.00 AUD
    one time

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