A free 5-day introduction to the Base Factory Performance Training system. No credit card. No commitment. Just 5 days of structured running, strength training, and movement education to show you exactly what this program feels like before you invest a dollar. What's Included: - Your personal BFP Run-Ready Assessment — 10 checkpoints that reveal exactly where your body is ready and where it needs work - Your first Zone 2 easy run with a full warm-up and cool-down - Your first runner-specific strength session - 3 educational lessons on why most runners get hurt and how to prevent it - 3 daily habits to track and start building the habits that keep runners healthy

Your personalized training and nutrition foundation — built from your body, not a template. This 90-day program pairs a monthly in-person movement assessment with a custom 4-week training plan and your own Precision Nutrition Guide, so every session and meal is dialed to you specifically. What’s included: • Monthly in-person movement assessment • Custom 4-week training program with video demo for every exercise • Personalized Precision Nutrition Guide • Biweekly written coach check-in

Every month you will get 1 session credits for In Person Movement & Health Evaluation (expire after 1 month)

BFP Nutrition Coaching is a standalone program for people who want expert-guided nutrition support without a training program attached. You’ll get a personalized macro-based nutrition guide, full in-app tracking, and a coach reviewing your numbers every two weeks — adjusting your plan as you actually progress, not on a fixed script. Commitment & Billing: • 3-month minimum commitment • Billed monthly at $149/month • After the initial 3 months, continues month-to-month until canceled • Commit to 6 months and save $20/month — only $129/month Important Notes: • This is nutrition coaching only — no training program is included • Results are driven by consistency and adherence to your macro targets • Not a substitute for medical or clinical nutrition care Every month you will get credits for: • 2x Nutrition Check-In Call (expire after 1 month) $149.00 USD per month

Every month you will get 2 session credits for Online Check In (expire after 1 month)

A structured, assessment-driven coaching system built for real, sustainable results. You’ll get a customized training program with ongoing progression, in-app coaching support, and personalized nutrition targets with food tracking — so training and eating work together, not separately. What’s included: • Customized training program with structured progression • In-app coaching support and messaging • Personalized calorie + protein targets • Photo food journal tracking • Habit and accountability tracking

Every month you will get session credits for: • 3 x Online Check In (expire after 1 month) • 1 x In Person Movement & Health Evaluation (expire after 1 month)

The most popular option. Full online coaching plus one in-person session per week for hands-on technique work and real-time feedback. Your nutrition targets are coached live in-session, so training and eating stay aligned week to week. What’s included: • Everything in BFP Online Coaching • 1x 60-min in-person PT session/week • Full in-app food logging (food search/barcode) • Live nutrition coaching during your session

Every month you will get 4 session credits for PT Session (In-Person, 60min) (expire after 1 month)

Higher frequency coaching for clients who want faster results and more hands-on support. Two in-person sessions per week, full online coaching, and a personalized meal plan built around your macros — reviewed and adjusted together each week. What’s included: • Everything in BFP Online Coaching • 2x 60-min in-person PT sessions/week • Full macro tracking (protein/carbs/fat) • Weekly personalized meal plan, reviewed together

Every month you will get 8 session credits for PT Session (In-Person, 60min) (expire after 1 month)

Maximum in-person support for clients who are fully committed. Three sessions per week, full online coaching, and a weekly-refreshed personalized meal plan — the most hands-on nutrition and training system we offer. What’s included: • Everything in BFP Online Coaching • 3x 60-min in-person PT sessions/week • Full macro tracking (protein/carbs/fat) • Weekly-refreshed personalized meal plan • Priority compliance monitoring

Every month you will get 12 session credits for PT Session (In-Person, 60min) (expire after 1 month)

Unlock your full potential on the ice with a 12-week strength and conditioning program tailored specifically for speed skaters. Whether you're looking to build a rock-solid foundation, push off with explosive power, or stay injury-free all season long, this step-by-step training system is designed to transform your performance from the ground up—no complex jargon, just results. What’s Included? - Complete Exercise Schedules: Easy-to-read workout charts laying out every exercise, set, rep, and rest interval for all 12 weeks. - Effort-Based Progression: No confusing percentage math required. The program uses a simple 1-to-10 Effort Rating (RPE) system, making it easy to know exactly how heavy to lift based on how you feel each day. - Gym Readiness: Fully compatible with standard gym equipment (barbells, dumbbells, cables, and resistance bands).

Unlock your full potential on the ice with a 12-week strength and conditioning program tailored specifically for speed skaters. Whether you're looking to build a rock-solid foundation, push off with explosive power, or stay injury-free all season long, this step-by-step training system is designed to transform your performance from the ground up. What’s Included? - Complete Exercise Schedules: Easy-to-read workout charts laying out every exercise, set, rep, and rest interval for all 12 weeks. - Effort-Based Progression: The program uses a simple 1-to-10 Effort Rating (RPE) system, making it easy to know exactly how heavy to lift based on how you feel each day. - Gym Readiness: Fully compatible with standard gym equipment (barbells, dumbbells, cables, and resistance bands).

Your First 5K Starts Here! An 8-week running program built for beginners who are ready to stop winging it and start training with a plan. WHO IS THIS FOR? - You run occasionally but have never followed a structured plan - You want to complete your first 5K without getting hurt - You're handling your own strength work and just need the running side dialed in WHAT IS INCLUDED - 8 weeks of progressive running workouts - Structured run/walk intervals that build to continuous running - Automated coaching messages at key moments throughout the program - Everything delivered through the BFP Training app THE PROCESS Weeks 1–2: Structured run/walk intervals — build the aerobic base and tissue tolerance Weeks 3–4: Longer continuous efforts — running duration and endurance increase Weeks 5–6: Sustained running — fewer walk breaks, longer efforts, growing confidence Week 7: Peak week — your longest runs before the race Week 8: Taper — volume pulls back so you arrive at race day fresh and ready Complete the program. If you aren't satisfied, I'll refund you in full — no questions asked.

Build the Body That Keeps You Running! An 8-week strength program designed specifically for runners — whether you're training for your first 5K or just tired of getting hurt. WHO IS THIS FOR? - You're already running, but keep breaking down with injuries - You know you should be strength training, but don't know what to do - You want a program built for runners, not a generic gym plan WHAT IS INCLUDED? - 8 weeks of running-specific strength workouts - Running-specific warm-ups and cool-downs every session targeting mobility and flexibility - Strength work focused on the areas runners can't develop from running alone - Automated coaching messages at key moments throughout the program - Everything is delivered through the BFP Training app THE PROCESS Weeks 1–2: Movement foundations — introduce the key patterns and build baseline strength Weeks 3–4: Load increases — more demand on the muscles that protect your joints Weeks 5–6: Strength under fatigue — building the durability that holds up late in a run Weeks 7–8: Peak and maintain — arrive at race day with a strong, resilient body Complete the program. If you aren't satisfied, I'll refund you in full — no questions asked.

Everything You Need. Nothing You Don't. The complete 8-week system that integrates running and strength training into one program, built to get you to your first 5K finish line feeling strong and capable. WHO IS THIS FOR? - You're a true beginner who wants one complete plan — no figuring out how to combine programs yourself - You want to cross your first 5K finish line feeling strong, not just surviving - You want to build a body that can keep running well beyond race day WHAT IS INCLUDED? - 8 weeks of progressive running workouts - 8 weeks of running-specific strength training with warm-ups and cool-downs - Both programs are fully integrated — running and strength sessions are built to complement each other - BFP Run-Ready Assessment at Week 1 — establish your personal starting point across 10 movement and habit checkpoints - BFP Run-Ready Reassessment at Week 8 — measure exactly how far you've come - Automated coaching messages at key moments throughout the program - Everything is delivered through the BFP Training app THE PROCESS *The program starts the day of purchase* Weeks 1–2: Build the Foundation — run/walk intervals, strength foundations, movement quality Weeks 3–4: Build the Base — longer runs, increased strength load, growing endurance Weeks 5–6: Build Endurance — sustained running, fewer walk breaks, strength under fatigue Week 7: Peak — your longest runs and final strength push before taper Week 8: Taper and Race — volume pulls back, you arrive at race day fresh, strong, and ready Complete the program. If you aren't satisfied, I'll refund you in full — no questions asked.

60 minute 1:1 In-Person Coaching Session