*Online Training and Nutrition App *Record Workouts/Upload Progress Photos/Track Weight Loss and Inches Lost *Message Coach/ Videos on How to Perform and Exercise *Workouts Specifically Designed for you - Switched up Monthly based on your progress and goals. *Macro Calculations to help you meet your goals *Weekly Accountability (I will check your food logs , workout logs and inches lost and message you on what changes should be made)

*Online Training App - Record Workouts/Upload Progress Photos - Videos on How to Perform and Exercise *Workouts Specifically Designed for you - changed up every month to fit your progress and goals

* Online Training App - Record Workouts/Upload Progress Photos - Videos on How to Perform and Exercise *Workouts Specifically Designed for you changed every month *Macro Calculations to help you meet your goals *Monthly Accountability (I will check your food and workout logs and inches lost and let you know what should be changed or if things are going great)

*Online Training and Nutrition App *Record Workouts/Upload Progress Photos/Track Weight Loss and Inches Lost *Message Coach/ Videos on How to Perform and Exercise *Workouts Specifically Designed for you - Switched up Monthly based on your progress and goals. *Macro Calculations to help you meet your goals *Weekly Accountability - 15 Minute Video Coaching Call - We will discuss what changes need to be made and any questions or concerns you may have

Use this workout to get stronger. Will help with basic strength and for those who have past lifting experience but have been inconsistent in their training lately. This program will start out easier and get more difficult as the weeks go on as you work back to gaining strength!

12 Weeks Out to Show Pre-Made Plan to Help you get in the best shape for a competition or at least look like you are going to compete. This is not a customized plan and does not include nutrition, if you would like further help please reach out to me and we can figure out the best customized plan for you.

12 Week plan to help you build an amazing bikini body. You must have access to weights and machines.

This program is designed to improve an athlete's overall strength and hypertrophy along with improving their one rep max in the squat, bench press, and deadlift.

READY TO CHALLENGE YOURSELF? It’s more than just a challenge, it’s about setting personal goals and pushing yourself to the limit. What results to expect: *Improve your speed for you next race (obstacle or running only) *Improve you fitness level *Improve your endurance *Feel more physically fit. This workout is not for beginners, but you can always reduce the workouts to your fitness level, so you have a challenge and maybe after the 28 days is over, you can do it again and see how much more of the workout you can complete. There are a total of 14 workouts - the length of the workouts is dependent on your speed. The workouts have been scheduled on selected days but you can move them around to match your schedule. There is running involved (not in every workout but a good amount) (if you are unable to run exchange the run for walking, run/walking or cycling (if you are cycling you need to double the mileage of the running)) Whatever cardio you have the ability to do.

Burn tons of calories both during and after their workouts with this intense program sure to get their hearts pumping. This program lasts for 4 weeks and includes: - 3 workouts (sprinting & getting shredded; rowing & getting ripped; jumping rope & getting jacked) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, and upon completion of week 4.

Burn tons of calories both during and after their workouts with this intense program sure to get their hearts pumping. This program lasts for 4 weeks and includes: - 2 workouts (Rowing & Getting Ripped; Skipping & Getting Shredded) split over the week on Tuesday, and Friday respectively. - Assessments at the start, and upon completion of week 4.

This program involves four different exercises for each muscle group. Each exercise is designed to hit the muscle from a variety of angles and provide a unique stimulus to the muscle.

Get Shredded and improve strength in just 4 weeks.

This is an advanced version of Tri-set Training. Combining all three of these rep ranges gives you a program that trains the muscles in every respect necessary to get them big, lean and strong. 5 workouts per week.

*Online Training and Nutrition App *Record Workouts/Upload Progress Photos/Track Weight Loss and Inches Lost *Message Coach/ Videos on How to Perform and Exercise *Workouts Specifically Designed for you - Switched up Monthly based on your progress and goals. *Macro Calculations to help you meet your goals *Weekly Accountability (I will check your food logs , workout logs and inches lost and message you on what changes should be made)

6 week fat loss and muscle building workout routine..The workout helps maximize calories you burn during a training session. 6 Days of workouts per week split into each muscle group. You will hit each muscle group at least twice per week.

Crank up the intensity with this program featuring bodyweight and kettlebell workouts. An ideal if you are looking to burn calories and build strength. This program lasts for 8 weeks and includes: - 3 workouts (bodyweight Tabata intervals; kettlebell HIIT workout; suspension HIIT workout) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.

This program lasts for 8 weeks and includes: - 3 workouts (Day 1 - glutes & hamstrings; Day 2 - glutes & quads; Day 3 - glutes, calves, and everything legs) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.

Pack on serious strength and size with this 3-week wave structure with a base and a peak phase This program uses all 4 big movements (Squat/Deadlift/Bench/Press and follows them up with a developmental variation for the opposite movement and then general bodybuilding work. The program comes in 2 phases - Phase I (this program) is the base Phase - Then come back for Phase II which is the Peak phase.

Pack on serious strength and size with this 3-week wave structure with a base and a peak phase This program uses all 4 big movements (Squat/Deadlift/Bench/Press and follows them up with a developmental variation for the opposite movement and then general bodybuilding work. The program comes in 2 phases - Phase I is the Base Phase (Complete Phase I before staring this Phase) - This is Phase II which is the Peak phase.

A woman's guide to building a better butt and body Program Description This routine is designed specifically for women who want to build a strong, curvy body. This program has a mix of bodyweight and barbell/dumbbell exercises - 3 Full Body workouts per week.

This program uses techniques that increase fat loss. They also employ both heavy weight for low reps to boost metabolic rate after the workout and lighter weight for high reps to boost calorie burn during the workout. Rest periods are kept short to keep the calorie burn up during and after the workout, and some supersets are used to further the calorie burn during and after the workout. This is a 4 day training split, however we will include HIIT Cardio in the program to truly maximize fat loss.

30 Minute Consultation and Full Functional Blood Chemistry Analysis Report This report will not be generated until you order your blood test through my lab, after you place your order for this report we will decide together on what blood test you should order based on what you want to see. Average cost of blood panels are around $170. Report Includes: Functional Body Systems - A graphical report showing the results of the Optimal DX algorithmic assesment of the 13 Functional Body Systems. Accessory Systems - A graphical report showing the results of the Optimal DX algorithmic assesment of the 7 Accessory Systems. Nutrient Status - A graphical report showing the status of the Optimal DX algorithmic assesment of the 7 Macrnutrient Systems. Nutrient Deficiecies - A graphical report showing results of the Optimal DX algorithmic assesment of 14 individual nutrients. Clinical Dysfunctions - A graphical report showing likely health concerns based on the Optimal DX algorithmic assessment of this blood test. Health Improvement Plan - A graphical report showing the top areas that need the most attention. This is not to be taken as medical advice, you may need to discuss finding with a doctor or licensed professional. This is just a tool to see your blood chemistry.

16 Week Plan to help you get lean and strong. 5 Workouts per week with Leg Emphasis. Must have access to equipment.

This program gives you new workouts every 4 weeks - with 4 to 5 workouts in each program. This program uses jump stretch bands, hip circles, dumbbells and a stability ball. Dumbbells are helpful also but you can always improvise a dumbbell move with one of the bands. We recommend having 2 sets of bands to enable you to perform various bilateral movements. Exercise bands on Amazon.com For banded glute exercises I suggest Hip Circles. Stuck for what to use for weight? Try any of the following; 1 gallon water jugs or washing detergent bottles, 10 lb. bag potato’s, onions or apples. If you have a pet, you may like to get some of the 10-15 lb. dry food or litter bags! These sit nicely over your shoulders for exercises like squats and walking lunges etc. Research suggests that in order to elicit a hypertrophic response, we need to create fatigue and stress. Therefore, for our more advanced lifters, you may need to increase the rep range from those that have been suggested in order to achieve the set RIR. You can also modify the level of difficulty by slowing down the rep speed for greater time under tension.

Burst through your plateau and start making gains with reverse pyramid training. Reverse Pyramid Training allows you to lift near your true strength potential, i.e. the point where gains are maximized. The first set of a given exercise is performed with the heaviest weight when your muscles are fresh and not impacted by fatigue. (This doesn’t mean not warming up. Due to the high intensity of Reverse Pyramid Training, it is able to provide a powerful training stimulus with relatively low training volume. This makes it suitable for those of us that are busy and on the go. 45-minutes is all you need to get in an effective Reverse Pyramid Training workout. Use this type of workout for Muscle Gain, Strength Gain and Fat Loss. Barbells or gym equipment needed

New Workouts Loaded Monthly Tone and Tighten the Entire body Printable Workouts Videos on how to do each move correctly

Upload Progress Photos/Track Weight Loss and Inches Lost 1 Sample Day Meal Plan *Macro Calculations to help you meet your goals *Weekly Accountability (I will check your food logs and inches lost and let you know what should be changed or if things are going great)

I will create macros based on 3 days of food logs and a body fat test(if applicable) to help you meet your goals

Have access to all of your previous programs

Use this program to eliminate pain from Plantar Fasciitis, Heal Spurs, Calluses, Corns, Bunions, Hammer Toes, Shin Splints and pain from having a Flat Foot.

30 Minute Consultation and Full Functional Blood Chemistry Analysis Report This report will not be generated until you order your blood test through my lab, after you place your order for this report we will decide together on what blood test you should order based on what you want to see. Average cost of blood panels are around $170. Report Includes: Functional Body Systems - A graphical report showing the results of the Optimal DX algorithmic assesment of the 13 Functional Body Systems. Accessory Systems - A graphical report showing the results of the Optimal DX algorithmic assesment of the 7 Accessory Systems. Nutrient Status - A graphical report showing the status of the Optimal DX algorithmic assesment of the 7 Macrnutrient Systems. Nutrient Deficiecies - A graphical report showing results of the Optimal DX algorithmic assesment of 14 individual nutrients. Clinical Dysfunctions - A graphical report showing likely health concerns based on the Optimal DX algorithmic assessment of this blood test. Health Improvement Plan - A graphical report showing the top areas that need the most attention. This is not to be taken as medical advice, you may need to discuss finding with a doctor or licensed professional. This is just a tool to see your blood chemistry.

How to Intermittent Fast the Right Way. So many people have tried intermittent fasting, but I made sure to research how to do it properly so you improve your health instead of decreasing your health. I show you a way that you can do it for life.

You will receive the guide and a customized Intermittent Fasting Plan plus 30 days of coaching and supplementation to ensure you do it the right way. You will be shown how to Intermittent Fast the Right Way. So many people have tried intermittent fasting and do ok but start to have some adverse affects. I made sure to research how to do it properly so you improve your health instead of decreasing your health, this way you can incorporate Intermittent Fasting as a Lifestyle and not a quick fix.