Welcome to your new body-weight beginner program. This 6-week 3-day full body routine will help strengthen and tone your body with zero equipment! This 6-week program includes 3 workouts per week plus an optional full-body mobility day to enhance recovery and keep you feeling your best. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

A healthy and balanced diet is essential for maintaining good health and preventing chronic diseases. But, with so many conflicting nutrition information and fad diets out there, it's easy to get analysis paralysis. That's why having a basic understanding of nutrition is important. This nutrition guide will provide you with the fundamental principles of nutrition, including the types of nutrients your body needs, recipes, grocery list, and a 7-day, plant-based, meal plan to teach you about balance and eating a nutrient-dense diet. Whether you're looking to lose weight, gain muscle, or simply improve your overall health, this guide will give you the tools you need to make informed and healthy food choices. Once purchased, complete your profile, then click the fork and knife symbol in the app to view your guide and meal plan. You will have access to the App for 8-weeks and be able to track your meals right in the app or with MyFitness Pal. *DISCLAIMER: I, Keelan Clemens, am a Certified Personal Trainer with a Degree in Exercise Science with substantial knowledge, experience and education concerning nutrition that I have developed over 16-years in the industry. I am not a medical doctor and none of the content of this nutrition guide or materials herein are intended to provide medical advice, diagnose, treat, or cure any diseases. Please consult with your primary care physician or licensed healthcare provider if you have any questions regarding your family’s health. Please always read food and supplement labels carefully for potential allergens, sensitivities, or intolerances. I cannot be held responsible for the ingredients in products you purchase nor for potential cross contamination that may occur in your kitchen. If you are concerned about consuming any specific food, or any reactions you might have, please consult with your primary care physician or licensed healthcare provider. The content in this guide is provided for general educational and informational purposes only. It is meant to provide information so that you can make informed decisions and discuss any issues with your health care provider. It is not intended as, nor should it be considered a substitute for professional medical advice, diagnosis, treatment, or individualized care. By using the information offered in this guide and in the materials herein you agree to waive any and all claims, indemnify and hold harmless Keelan Clemens Health & Fitness and BPM Indoor Cycling Inc. dba BPM Fitness Centre for any losses, injuries or damages resulting from your use or misuse of this content. Keelan Clemens Health & Fitness and BPM Indoor Cycling Inc. dba BPM Fitness Centre makes no submissions about the accuracy or suitability of this content. Use at your own risk.

A healthy and balanced diet is essential for maintaining good health and preventing chronic diseases. But, with so many conflicting nutrition information and fad diets out there, it's easy to get analysis paralysis. That's why this plan is tailored to YOU, including your goals, needs, intolerances, allergies, likes and dislikes. This Custom Meal Plan will provide you with calorie and macro targets, plus 3-day meal plan including recipes, recipe videos, and the ability to track your intake right in the app. Once purchased, download the Trainerize App then fully complete your profile so our Team can customize your plan. This plan is billed at $99/monthly on the anniversary of your purchase with a 2-month minimum commitment. Cancel anytime. *DISCLAIMER: This meal plan & macros (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this plan and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this plan. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this plan. Use at your own risk.

Looking to elevate your training? This custom-built workout plan gives you a new plan every 8-12 weeks tailored to your goals and needs. We'll work with you to create programs that are easy to follow, easy to track, and works with whatever equipment you have on hand. This custom plan includes exercise videos, descriptions, macro/calorie recommendations, habit tracking and our Basic Nutrition Guide complete with 7-day meal plan, grocery list, and recipes. Once purchased, you'll be prompted to download the Trainerize App, then a Trainer will work with you to create a plan tailored to your goals, needs, and available equipment. This plan is billed at $299/monthly on the anniversary of your purchase. Cancel anytime with a 2-month minimum. *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

It's time to plump that peach and get those Beyonce booty gainz you've been searching for. This at home 8-week glute hypertrophy program will plump and pop your booty. Yes, it might be hard to sit-down some days, and yes you may need to buy new jeans. All you need is dumbbells and discipline to see some great results without the crazy gym fees! This 8-week Glute Guide includes 3 lower-body workouts/week plus an optional lower-body mobility day to enhance recovery. PLUS you'll receive our Basic Nutrition Guide loaded with information including recipes and grocery list. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

Welcome to your new at home workout program. This 8-week 3-day full-body workout routine will help strengthen and tone your body with minimal equipment. All you need is dumbbells and discipline to see some great results without the crazy gym fees! This program includes 3 unique workouts plus an optional full-body mobility routine to enhance recovery. PLUS you'll receive our Basic Nutrition Guide loaded with information including recipes and grocery list. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

This 12-week program includes three workouts (Arms & Accessories, Back & Butt, and Chest & Abs) which undulate sets/reps week to week and include exercises specifically selected for their ability to stimulate your muscles and cause significant adaptation. You'll also receive an optional full-body mobility routine, PLUS you'll receive our Basic Nutrition Guide loaded with information including recipes and grocery list. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

This 12-week program includes four workouts (Back & Bis, Legs, Chest & Tris, and Shoulders & Abs) which progress across two 6-week phases and include exercises specifically selected for their ability to stimulate your muscles and cause significant adaptation. You'll also receive an optional full-body mobility routine, PLUS you'll receive our Basic Nutrition Guide loaded with information including recipes and grocery list. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

This 12-week program includes five workouts (Back, Legs, Chest, Shoulders & Abs, and Bis & Tris) which progress across two 6-week phases and include exercises specifically selected for their ability to stimulate your muscles and cause significant adaptation. You'll also receive an optional full-body mobility routine, PLUS you'll receive our Basic Nutrition Guide loaded with information including sample 7-day meal plan, grocery list, and recipes. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

This 12-week program includes three workouts (Arms & Accessories, Back & Butt, and Chest & Abs) which undulate sets/reps week to week and include exercises specifically selected for their ability to stimulate your muscles and cause significant adaptation. This program includes 3 workouts plus an optional full-body mobility routine to enhance recovery. PLUS you'll receive our Basic Nutrition Guide loaded with information including recipes and grocery list. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

This 12-week 3-day split powerlifting program is designed to progressively and safely make you stronger and more powerful specifically in the squat, bench press, and deadlift. This program will undulate over 12-weeks by varying training intensity and volume throughout the week to minimize the risk of injury and overtraining. It includes three 4-week phases and 3 workouts/week that will build on your 1 repetition maximum (1 RM) for each lift. A 1 RM is a crucial and insightful measure of the maximum amount of weight you can lift for one complete repetition of a given exercise while maintaining impeccable form. You'll also receive an optional full-body mobility routine, PLUS you'll receive our Basic Nutrition Guide loaded with information including sample 7-day meal plan, grocery list, and recipes. Note: This program assumes you have some experience with powerlifting and are familiar with these exercises. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

Welcome to your new at home workout program. This 8-week 3-day split routine will help strengthen and tone your body with minimal equipment. All you need is dumbbells and discipline to see some great results without the crazy gym fees! This program includes 3 workouts plus an optional full-body mobility routine to enhance recovery. PLUS you'll receive our Basic Nutrition Guide loaded with information including recipes and grocery list. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.

It's time to plump that peach and get those Beyonce booty gainz you've been searching for. This 8-week glute hypertrophy program will plump and pop your booty. Yes, it might be hard to sit-down some days, and yes you may need to buy new jeans. This 8-week Glute Guide includes 3 lower-body workouts/week plus an optional lower-body mobility day to enhance recovery. PLUS you'll receive our Basic Nutrition Guide loaded with information including recipes and grocery list. *Once purchased, you’ll be prompted to download the Trainerize App, which includes exercise videos, descriptions, and allows you to record your workouts and track your progress week to week* *DISCLAIMER: This workout program (including videos, descriptions, links, and comments) should not be viewed as medical advice. It is intended for general education and demonstration purposes only. Consult with your physician before attempting anything contained in this program and do not self-diagnose. You agree to waive any and all claims, indemnify and hold harmless BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness for any losses, injuries or damages resulting from your use or misuse of this program. BPM Indoor Cycling Inc, (dba. BPM Fitness Centre) and Keelan Clemens Health & Fitness makes no submissions about the accuracy or suitability of this program. Use at your own risk.