Are you aspiring to become a runner? Do you dream of running a 5K, but you're unsure of where to start? My program is specifically designed to guide beginners on their journey to become runners, with just a 30-minute daily commitment. Spanning over 12 weeks, the program includes four days of workouts each week, each taking approximately 30 minutes to complete. It commences with 30-minute walking sessions to build endurance and adapt your body to physical activity. As you progress, running segments are gradually incorporated into these workouts, thus smoothly transitioning you from walking to running. By the final week of the program, you'll have developed enough stamina to run continuously for 30 minutes. But this program isn't just about running; it encompasses a holistic approach to fitness. Throughout the plan, you'll receive valuable advice on selecting the right fitness gear and maintaining safety to prevent injuries. Additionally, the program offers guidance on how to sustain healthy eating habits and effectively lose extra weight. Join my program to step into a healthier lifestyle and achieve your goal of running a 5K! For the best experience and to fully harness the capabilities of the Brooktree App, we recommend using the following connectable devices: Fitness Monitors: Apple Watch, Garmin Watch, Withings Watch, or Fitbit Body Weight Scales: Withings, Garmin, or Fitbit BP Monitors: Withings or Garmin Measuring Tape or Suit: Zozo Suit While these devices aren't mandatory to begin with, integrating them over time will enable us to closely monitor your health, progress, and workout activity. This ensures that I can offer you the most effective support tailored to help you meet or maintain your wellness goals. In the near future, any device compatible with Apple or Samsung Health, as well as Google Health Connect, will be compatible with the Brooktree App.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 week) • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks)

This versatile workout program is designed to cater to individuals at various fitness levels, from beginners to experienced gym-goers. Key to success in this program is a steadfast commitment to consistency and gradual progression, essential for achieving your fitness goals. Remember, the effectiveness of any fitness regimen lies in its regular application and alignment with your personal objectives. Training Phases You will engage in a structured regimen that evolves through three distinct phases, each focusing on increasing exercise sets and intensity: Phase 1 (Weeks 1-2) Phase 2 (Weeks 3-6) Phase 3 (Weeks 7-12) Each phase aims to progressively build your strength and muscular endurance. This program offers a structured yet flexible approach to training, accommodating a wide range of fitness levels and goals. Emphasizing technique, alternative exercises, and recovery ensures a more holistic and effective fitness journey. For the best experience and to fully harness the capabilities of the Brooktree App, we recommend using the following connectable devices: Fitness Monitors: Apple Watch, Garmin Watch, Withings Watch, or Fitbit Body Weight Scales: Withings, Garmin, or Fitbit BP Monitors: Withings or Garmin Measuring Tape or Suit: Zozo Suit While these devices aren't mandatory to begin with, integrating them over time will enable us to closely monitor your health, progress, and workout activity. This ensures that I can offer you the most effective support tailored to help you meet or maintain your wellness goals. In the near future, any device compatible with Apple or Samsung Health, as well as Google Health Connect, will be compatible with the Brooktree App.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 month) • 2 x Strategic Pivot & Biofeedback Call (expire after 3 months)

Embark on a journey to sculpt and empower your body with my specially designed 12-week weight training program for women, perfect for beginners or those reigniting their fitness passion. Phases of Transformation: Foundation Building (Weeks 1-4): Establish core strength, setting the stage for transformative growth. Strength and Endurance Enhancement (Weeks 5-8): Push boundaries, amplify stamina and muscle endurance. Power and Definition (Weeks 9-12): Focus on muscle definition and power, showcasing your strength and confidence. Program Highlights: Total Body Workout: Targets every muscle group for a balanced fitness regimen. 3-Day Split Routine: Designed for flexibility and consistency. Versatile Equipment: Ideal for home or gym, using bodyweight, dumbbells, a bench, and a Swiss ball. Exclusive Brooktree App Benefits: Exercise Videos: Visual guides to perfect your form and technique. PDF Workouts: Save or print your workout routines for easy access. Workout Tracking: Monitor your progress for each exercise. Personal Records: Log before-and-after photos, body measurements, and heart rate. Fitness Goals: Set and track your fitness targets for motivation. Achievement Badges: Earn badges for personal bests as you progress. Nutrition Management: Keep tabs on meals and macros for holistic health. Direct Support: In-app messaging and video calls with me, Kurt, for personalized guidance and motivation. Start your transformative journey today with our 12-week program on the Brooktree App. Empower yourself with a routine that not only strengthens your body but also instills a lifelong passion for health and wellness, supported by comprehensive digital tools at your fingertips.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 month) • 2 x Strategic Pivot & Biofeedback Call (expire after 3 months)

Transform your body and mind with the "Physique Evolution System," a comprehensive 16-week workout regimen, meticulously tailored for those aspiring to achieve a Men’s Physique standard. Spanning across four distinct phases, each lasting 4 weeks, this system harmoniously blends strength, aesthetics, and endurance, guiding you through a sustainable fitness journey. - Intro Phase (Weeks 1-4): Begin with a 5-Day Split in the Intro Phase, laying the groundwork for your transformation. This phase offers a customizable routine focusing on precision and form, while incorporating daily cardio to build a solid fitness foundation. - Phase A - The Transformation Launch (Weeks 5-8): Amplify your routine with another 5-Day Split. As you venture into Phase A, your training intensifies, fostering deeper bodily awareness and gradual, authentic progress. - Phase B - The Evolutionary Leap (Weeks 9-12): Transition to a 6-Day Split in Phase B. This stage is pivotal in observing your body’s transformative changes, each week bringing more visible results and mental fortitude to push past plateaus. - Phase C - The Pinnacle Challenge (Weeks 13-16): The final phase ups the ante with a comprehensive 6-Day Split. Each day of Phase C marks a step closer to your peak physical and mental condition, showcasing the rewards of your dedication. Throughout the entire 16-week program, engage in some form of daily cardio, utilizing a variety of equipment like Stairmasters, treadmills, ellipticals, and indoor cycling to complement your strength training. This balanced approach ensures not just muscle growth but also improves cardiovascular health and endurance. The "Physique Evolution System" is designed for consistency and adaptability to your lifestyle. Whether you're a seasoned athlete or embarking on a new fitness journey, this system will chart a path towards the best version of yourself, achieving the Men’s Physique look with dedication and precision.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 week) • 3 x Strategic Pivot & Biofeedback Call (expire after 4 months)

Elevate your fitness game with this 90-day calisthenics challenge. Whether you're a beginner or at an intermediate level, this regimen has been crafted to efficiently and effectively enhance your training experience, regardless of gender. Dive in and witness the transformation firsthand! Calisthenics revolves around utilizing your own body weight. The core goals encompass: - Building lean muscle mass - Enhancing flexibility and mobility - Improving agility - Boosting strength and endurance Required Equipment: Pull Up Bar, Mat Consider this program if you: - Want to improve flexibility, coordination, strength, balance, and body composition. - Aspire to use body weight effectively to sculpt a better physique. - Aim for calorie-burning and enhanced endurance. For the best experience and to fully harness the capabilities of the Brooktree App, we recommend using the following connectable devices: Fitness Monitors: Apple Watch, Garmin Watch, Withings Watch, or Fitbit Body Weight Scales: Withings, Garmin, or Fitbit BP Monitors: Withings or Garmin Measuring Tape or Suit: Zozo Suit While these devices aren't mandatory to begin with, integrating them over time will enable us to closely monitor your health, progress, and workout activity. This ensures that I can offer you the most effective support tailored to help you meet or maintain your wellness goals. In the near future, any device compatible with Apple or Samsung Health, as well as Google Health Connect, will be compatible with the Brooktree App.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 month) • 2 x Strategic Pivot & Biofeedback Call (expire after 3 months)

🥊 Embark on a Legendary Fitness Journey! 🥊 Create a physique of power, agility, and unbeatable strength, reminiscent of Apollo Creed from the iconic Rocky movie franchise, with our comprehensive 24-week weight training program! 🌟 Program Overview: 🌟 Four Core Phases: - Strength and Endurance (4 Weeks) - Hypertrophy/Muscle Building (4 Weeks) - Strength and Power (4 Weeks) Two Bonus Phases: - Pyramid Sets (2 Weeks) - Progressive Supersets (2 Weeks) - Times Sets (2 Weeks) - Conditioning Circuits (2 Weeks) Whether you’re aiming to sculpt muscles, shed weight, or attain a balanced physique, this program caters to all! It’s meticulously crafted to help you: 🔥 Incinerate Stubborn Belly Fat 💪 Lay a Solid Muscle Foundation 🌟 Progress Towards Your Dream Body Shape 🔥 Why Choose This Program? 🔥 Consistency & Structure: Experience workouts planned meticulously for each week, focusing on muscles essential for a balanced, attractive physique! Variety: Dive into a plethora of unique workout sessions, each incorporating a diverse array of exercises, ensuring your fitness journey is exhilarating! Goal-Oriented Approach: Why settle for a generic workout when you can have one that aligns seamlessly with your goals? Plus, enjoy a substantial boost in strength and conditioning as a cherry on top! 💥 Transformative Base: 💥 Utilize this system as a transformative foundation for your muscle-building routines! Integrate cardio for enhanced fat burning and incorporate bonus phases to accentuate your strengths, all while journeying towards your ultimate goal—carving an Apollo Creed-like ideal body shape! 💪 Unleash your inner warrior and sculpt your path to legendary strength, aesthetics, and endurance! Welcome to a new era of your fitness journey—where every punch counts, and every workout brings you closer to your ultimate physique! 💪

On purchase, you will get session credits for: • 5 x Strategic Pivot & Biofeedback Call (expire after 20 weeks) • 1 x Onboarding (expire after 1 month)

A 12-Week Program to Rebuild Muscle, Burn Fat, and Reclaim Your Edge This isn’t a bodybuilding plan. It’s not a bootcamp. It’s a smart, structured, 3-day-per-week strength training program designed for real people—especially men over 35—getting back into the gym after time away. Whether you’re returning from injury, life got in the way, or you’re just tired of spinning your wheels, this program gives you everything you need to build muscle, drop fat, and feel strong again—without needing a full commercial gym. ⸻ ✅ What You Get: • 12 Weeks of Strength Training – 3 full-body sessions per week (Upper, Lower, Full Body) • Built-in Cardio + Ab Work – Targeted circuits on non-lifting days to improve heart health and core strength • Recovery Guidance – Weekly stretching, mobility, and foam rolling routines to support your joints and muscles • Progressive 3-Phase Structure – Each 4-week phase builds on the last so you never plateau or get bored • Designed for Basic Gym Access – Perfect for apartment gyms or community fitness centers with machines, dumbbells, and cardio equipment ⸻ 🧠 Who It’s For: • Middle-aged men (30s–50s) or anyone getting back into fitness after a long break • Former athletes or weekend warriors who need structure, not punishment • Anyone looking to rebuild consistency, energy, and physical confidence—without overtraining ⸻ 🔧 Equipment Needed: • Dumbbells • Basic strength machines • Cable machine • Cardio machines (treadmill, elliptical, bike) • Optional: Kettlebells, foam roller, resistance bands ⸻ 🕒 Time Commitment: • 30–50 minutes per day • 6 days/week (3 training, 2 cardio/abs, 1 recovery/mobility) • All workouts can be done before or after work—no need to live in the gym ⸻ You don’t need to train like a pro to look and feel like one. You just need a plan that makes sense—and one you can stick to. Back in the Game is that plan.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks)

13 Weeks. 3 Phases. One Stronger You. BUILT STRONG is more than a workout plan — it’s a sculpt-and-condition system designed to reshape your body and rebuild your consistency from the ground up. You’ll train 5 days a week with a purpose — 2 lower, 2 upper, and 1 full-body lift — combined with curated cardio, focused ab circuits, recovery work, and daily walks. You’ll move with intention and recover with just as much purpose, including a weekly Pilates-based recovery session to boost flexibility, mobility, and posture. Whether you’re restarting or leveling up, BUILT STRONG meets you where you are — and challenges you to move with more strategy, structure, and strength. 💥 Strength + Sculpt 🔥 Cardio + Core 🧘‍♀️ Recovery + Rhythm 13 weeks to rebuild. All gas. No guesswork.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 month) • 1 x Strategic Pivot & Biofeedback Call (expire after 14 weeks)

Seeking that unique edge in your fitness journey? Look no further. This comprehensive workout program is designed for those who aspire for greatness and know there's always room for improvement. Built for the ambitious, the dedicated, and the relentless, this training not only challenges you physically but mentally as well. Features: - Emphasis on Glutes: Sculpt and tone your glutes like never before, with strategic exercises that target every angle. - Six-Day Split: A meticulously crafted regimen spread over six days, ensuring you push your limits while also allowing your body the rest it needs. - Flexibility Drills: Every session incorporates essential flexibility exercises, underlining the importance of agility and muscle relaxation for optimal results and overall health. - Cardio Recommendations: Depending on your current physique and goals, there are tailored cardio guidelines ensuring fat loss without compromising muscle gain. Don't mistake this journey as merely a financial investment. It's an investment of sweat, discipline, and determination. It's not for everyone. But if you're someone who believes in your potential, someone who's ready to put in the work, this is the best workout program out there. Persevere and watch how this regimen transforms not just your body but your mindset. Your potential is limitless, and with this program, you're one step closer to realizing it. For the best experience and to fully harness the capabilities of the Brooktree App, we recommend using the following connectable devices: Fitness Monitors: Apple Watch, Garmin Watch, Withings Watch, or Fitbit Body Weight Scales: Withings, Garmin, or Fitbit BP Monitors: Withings or Garmin Measuring Tape or Suit: Zozo Suit While these devices aren't mandatory to begin with, integrating them over time will enable us to closely monitor your health, progress, and workout activity. This ensures that I can offer you the most effective support tailored to help you meet or maintain your wellness goals. In the near future, any device compatible with Apple or Samsung Health, as well as Google Health Connect, will be compatible with the Brooktree App.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 1 x Strategic Pivot & Biofeedback Call (expire after 10 weeks)

Unleash your inner strength with our groundbreaking 10-week strength training program, specifically curated for women to accentuate lower body prowess, concentrating on gluteal development. Broken down into four meticulously designed phases, the Empower Lift Program assures a holistic approach to upper and lower body conditioning, encapsulated in a 5-Day Split training regimen. Program Breakdown: Duration: 10 weeks Phases: Exposure (2 Weeks), Comprehension (3 Weeks), Ascension (3 Weeks), and Summit (2 Weeks) Regimen: 3 Days Lower Body & 2 Days Upper Body Program Highlights: Comprehensive Conditioning: Attain peak physical form with a balanced approach to lower and upper body training. Tailored for Women: Specifically designed to emphasize lower body and glute development. Holistic Learning: Go beyond physical training to understand your body and optimize your performance. Empower Your Journey! Embark on this transformative journey to rediscover your strength, refine your technique, and achieve your fitness goals with unmatched focus and determination. The Empower Lift Program is more than a training regimen; it’s a journey to self-empowerment and unparalleled physical achievement, ensuring you rise, empowered and renewed. For the best experience and to fully harness the capabilities of the Brooktree App, we recommend using the following connectable devices: Fitness Monitors: Apple Watch, Garmin Watch, Withings Watch, or Fitbit Body Weight Scales: Withings, Garmin, or Fitbit BP Monitors: Withings or Garmin Measuring Tape or Suit: Zozo Suit While these devices aren't mandatory to begin with, integrating them over time will enable us to closely monitor your health, progress, and workout activity. This ensures that I can offer you the most effective support tailored to help you meet or maintain your wellness goals. In the near future, any device compatible with Apple or Samsung Health, as well as Google Health Connect, will be compatible with the Brooktree App.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 1 x Strategic Pivot & Biofeedback Call (expire after 10 weeks)

Introducing Foundation Fitness: 4-Week Full-Body Sculpt, a perfectly crafted beginner workout program designed to activate and strengthen every major muscle group without any equipment. Whether you’re just stepping into the world of fitness or returning after a break, this bodyweight regimen offers a balanced approach to tone and build endurance across all key areas: legs, abs, arms, chest, shoulders, and back. This program is structured into four distinct circuits—A, B, C, and D—ensuring a comprehensive workout that never gets boring. The 4-day split allows for ample recovery time, vital for muscle growth and injury prevention. Each week, the intensity and challenge gradually increase: Week 1: Jumpstart your fitness with 2 rounds of each circuit. Week 2: Enhance your stamina with 3 rounds, feeling the burn as you progress. Week 3 & 4: Maximize endurance and strength gains with 4 full rounds, pushing your limits while solidifying your foundation. Circuit B workouts are uniquely structured to provide a balanced challenge that aligns with your weekly progress. By the end of the 4 weeks, not only will you have improved your physical capabilities, but you'll also gain confidence and a strong base to advance to more challenging workouts. Join us to start your journey to a healthier, fitter you with Foundation Fitness!

On purchase, you will get 1 session credits for Onboarding (expire after 4 weeks)

A 12-Week Strength Training Program for Safe, Structured Recovery Injured your ankle? Struggling with weakness, muscle loss, or balance after surgery or being immobilized? This clinically designed, gym-based program helps you safely rebuild total-body strength with special focus on restoring stability and symmetry in your lower body—especially the affected ankle. Whether you’re just coming off crutches or cleared for light weight-bearing, this 3-day-per-week program is built to support your recovery every step of the way. ✅ Designed for 70–100% weight-bearing post-injury ✅ Targets muscle atrophy and weakness from inactivity ✅ Focuses on single-leg control and progressive loading ✅ Ideal for post-fracture, sprain, or surgical recovery ✅ Created by a certified health and strength coach with 25+ years experience Feel strong again—safely, smartly, and confidently. Start your comeback today.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks)

Embark on a unique fitness journey designed to sculpt and enhance your glutes while minimizing thigh growth. My "Glute Mastery: 12-Week Sculpt & Lift Program" is meticulously crafted for those who want to target their glutes without further developing their thigh muscles. Why Choose the Glute Focus Program? Specialized Training: Understands the complexity of growing glutes without overworking the legs. Customized Approach: Tailored exercises that activate glutes intensely while sparing the quads, hamstrings, and adductors. Expertly Designed Phases: Three distinct 4-week cycles, each with a specific focus to progressively build and sculpt your glutes. What Sets This Program Apart? Selective Muscle Activation: Say goodbye to traditional squats, lunges, and deadlifts. My program strategically avoids exercises that over-engage your quads and hamstrings. Key Exercises Included: Harness the power of low-load glute activation work, hip external rotation movements, glute bridges, deadlifts, and more, all chosen for their glute-focused efficacy. Strength and Curves: Gain strength in all rep ranges with exercises like barbell glute bridges, your central focus for sustainable glute growth. Diverse Techniques: From pull-throughs to frog pumps, experience a variety of movements that effectively target your glutes while ensuring a balanced workout. Your Path to Defined Glutes This 12-week, 3-day split program is more than just a workout routine; it's a comprehensive guide to reshaping your lower body aesthetics. Whether you're looking to enhance your glute strength, improve your physique, or balance your muscle development, the "Glute Mastery: 12-Week Sculpt & Lift Program" offers the tools and guidance needed to achieve your goals. Transform Your Glutes, Transform Your Confidence Join me and reshape not just your body, but your approach to fitness. At the end of this program, you'll not only see a transformation in your glutes but also gain the knowledge to create your own targeted routines. Ready to redefine your glute training? Embrace the "Glute Mastery: 12-Week Sculpt & Lift Program" and sculpt your way to a stronger, more confident you.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 1 x Strategic Pivot & Biofeedback Call (expire after 12 weeks)

You’re not chasing cardio. You’re chasing strength. Iron Rebuild is a 12-week strength training program designed for endurance athletes ready to lift heavy, build lean muscle, and get seriously strong — without the fluff. This isn’t about bootcamps or high-rep burnouts. It’s about moving real weight with proper form, progressing each week, and developing the kind of strength that’s both powerful and functional. Whether you’re coming back to the gym or looking to take your training to the next level, this program will challenge you with purpose and structure — not guesswork. What You’ll Get: • A 3-phase, progressive overload program focused on heavy lifting and muscle growth • 4 weekly training days with an upper/lower body split • Built-in warmups and mobility work to improve performance and prevent injury • Low-rep compound lifts paired with smart accessory work to build a strong, defined body • Straightforward, sustainable structure for consistent gains over 12 weeks You’re not starting over — you’re building forward. Let’s get to work.

On purchase, you will get session credits for: • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks) • 1 x Onboarding (expire after 2 weeks)

The Next-Level Strength Program for Runners Who Want More Than Just Miles Duration: 12 Weeks Format: Strength Training (4–5x/week) + Mobility + Core Designed For: Runners, hybrid athletes, and anyone who wants to build muscle, move better, and run stronger — without sacrificing performance ⸻ This isn’t a beginner plan. Iron Rebuild 2.0 is for those who’ve already laid the foundation and are ready for the next challenge — heavier lifts, smarter training structure, and strength that supports endurance, not competes with it. Built specifically for runners and hybrid athletes, this 12-week program is designed to work with your running schedule — so you can build real strength without burning out. ⸻ 🔑 What’s Included: •🏋🏽‍♂️ 4–5 weekly workouts with an upper/lower split • 🔁 Structured around your run schedule (no guesswork or overlap) • 🔋 Power, strength, and posterior chain focus to reinforce your stride and reduce injury • 🔧 Built-in warm-ups, cooldowns, and mobility work for smarter recovery • 🧠 Designed by a coach who understands how to build strength and respect endurance Whether you’re coming off a strength block or prepping for your next race, this program helps you train harder, recover smarter, and come back stronger. ⸻ Ready to rebuild stronger, not just faster? Let’s go.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks)

12-Week Strength Training Program for Runners, Golfers & Weekend Warriors Over 40 Iron Rebuild – Phase 3.0 is a progressive 12-week strength training plan designed specifically for high-performing adults who are balancing cardio (like distance running or triathlon prep), recreational sports like golf, and the realities of real life. This isn’t a one-size-fits-all workout. It’s a strategically designed, joint-friendly, mobility-supported system that builds lean muscle, reinforces movement patterns, and delivers performance without burning you out. ⸻ 💥 What You Get: • 4 Workouts Per Week • 2 Lower Body Days (glute, hamstring, quad, and posterior chain emphasis) • 2 Upper Body Days (balanced push/pull for size, symmetry, and shoulder health) • Pre-Built Warm-Up & Cool-Down Routines • Mobility-based movement prep • Post-workout flows for recovery and range of motion • Phased Progression: • Weeks 1–4: Reset & Rebuild • Weeks 5–8: Strength & Load • Weeks 9–12: Volume & Hypertrophy • Mobility & Recovery Work Included Stay injury-resistant and agile with weekly mobility flows and active recovery sessions. • App-Based Access Every workout, warm-up, and cool-down is delivered straight to the Brooktree Fit app. ⸻ 🧠 Built For: • Masters athletes (40+) returning to competitive shape • Runners balancing strength and endurance • Golfers looking to stay strong and mobile • Busy adults who need structured, time-efficient workouts 💡 Optional Add-On: Use this program as a standalone system or combine it with your current running or cardio regimen. For best results, pair it with customized nutrition and accountability via Brooktree Lifestyle Coaching. ⸻ Build smart. Train strong. Move better. This is Iron Rebuild – Phase 3.0.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks)

Run lighter. Lift smarter. Look leaner. The Lean Runner Blueprint is a 12-week strength training program built exclusively for runners who want more than just finish lines — they want definition, control, and power without the bulk. This isn’t about becoming a bodybuilder. It’s about using strategic strength work to reduce body fat, preserve lean muscle, and improve every stride. Whether you're training for your next marathon or just want to move through life stronger and leaner, this program meets you where you are — and elevates you from there. 🔹 What You’ll Get: - 3 progressive strength sessions per week that complement your run schedule - A phase-based approach to stability, strength, power, and body composition - Core and mobility work built in to enhance posture, performance, and recovery - Unilateral and functional exercises that improve running mechanics and joint integrity - No guesswork – just clear structure, progression, and purpose every step of the way It’s time to build a runner’s body that goes the distance — and looks the part.

On purchase, you will get session credits for: • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks) • 1 x Onboarding (expire after 2 weeks)

Unleash the Power of Your Muscles with MaxImpact FST-7 Pinnacle Are you ready to challenge your limits and elevate your physique? Introducing MaxImpact FST-7 Pinnacle – a meticulously crafted 4-week program designed for those who are no strangers to the gym and seek to push beyond their current boundaries. Why MaxImpact FST-7 Pinnacle? Targeted Muscle Groups: Each day is devoted to synergistic muscle pairs, maximizing growth and recovery. From back and triceps to a dedicated focus on biceps and triceps, our program ensures comprehensive muscular development. Dynamic Warm-Ups: Jumpstart your workouts with tailored dynamic warm-ups, crucial for priming your muscles and joints. These are not just routines; they're a pathway to optimal performance. FST-7 Methodology: At the heart of MaxImpact is the proven Fascia Stretch Training-7 (FST-7) technique. Experience the power of fascia stretch training, unlocking muscle growth like never before. Blood Flow Maximization: Designed to maximize blood flow and fluid volume in the muscles, this program is your key to experiencing the full effects of FST-7. Feel the difference with every pump! Suitable for Gym Veterans: Specifically created for those who are well-acquainted with the gym environment and possess a solid muscular foundation, ready to leap to the next stage. What to Expect? Intense Workouts: Five days a week, you'll be engaging in rigorous training sessions, each structured to challenge and grow every muscle group. Rest and Recovery: Balance is key. With two rest days, your muscles will recover and grow, preparing you for each new week of training. Holistic Approach: MaxImpact isn't just about lifting weights. It's a comprehensive program encompassing nutrition, supplementation, and lifestyle tips to complement your hard work. Transformative Results: Whether it's building muscle, increasing strength, or achieving that ripped look, MaxImpact FST-7 Pinnacle is your pathway to not just meeting but exceeding your fitness goals. Embark on this journey and emerge transformed with MaxImpact FST-7 Pinnacle. Your next level awaits.

On purchase, you will get 1 session credits for Onboarding (expire after 1 month)

This program is tailored for individuals at an intermediate to advanced stage, aiming to maximize muscle hypertrophy. Given the unique high-frequency nature of this regimen, it might be a fresh challenge, even if you're accustomed to rigorous routines. Embracing this challenge can be the key to breaking through longstanding plateaus in both size and strength. Here's a quick overview of what to expect: Two Distinct Four-Week Phases: The program unfolds over two phases, each lasting four weeks and focusing on distinct training aspects. Phase 1: This phase eases you into the elevated training frequency. The aim is to gradually acclimate your body to the routine, minimizing potential joint stress, soreness, and fatigue. The goal is not just muscle growth, but also ensuring your transition is seamless and sustainable. Phase 2: Building on the foundation set in the first block, this phase doubles down on both muscle growth and strength enhancement. It integrates high-intensity primary lifts with lighter secondary compound movements. This dynamic blend is crafted to keep you engaged, challenged, and inspired. Recovery & Strength Test Options: Following this intense phase, you have two recommended options. One is to embark on a structured recovery week, culminating in a strength testing week. This is an excellent way to measure the strength gains you've garnered. Alternatively, if your main goal remains hypertrophy without a strength focus, you can either loop back to Week 1 or pivot to a different training regimen. For the best experience and to fully harness the capabilities of the Brooktree App, we recommend using the following connectable devices: Fitness Monitors: Apple Watch, Garmin Watch, Withings Watch, or Fitbit Body Weight Scales: Withings, Garmin, or Fitbit BP Monitors: Withings or Garmin Measuring Tape or Suit: Zozo Suit

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 week) • 1 x Strategic Pivot & Biofeedback Call (expire after 9 weeks)

Unlock your body's true potential with "Optimal Strength," my meticulously crafted 12-week training program designed exclusively for the ectomorph body type. If you find yourself constantly battling to add curves and muscle to a naturally slim, long-limbed frame, this is the program that will revolutionize your approach to fitness. Ectomorphs are often envied for their fast metabolisms and ability to eat generously without weight gain. However, when it comes to sculpting the body and building muscle, the ectomorph frame can present unique challenges. My training guide is your solution, with strategies finely tuned to your somatotype needs. "Optimal Strength" shifts the fitness paradigm for the ectomorph, minimizing cardiovascular work to just what’s essential for heart health, and maximizing muscle-building opportunities. This prevents the excessive calorie burn that can counteract muscle gain, ensuring every workout moves you closer to your goal. This program is ideal for beginner to experienced weight trainers who are familiar with consistent training routines yet seek new, performance-oriented challenges. Through a series of progressive resistance workouts, you'll stimulate muscle growth, enhance definition, and see transformative results without unnecessary bulk. Embark on a journey tailored to your unique body type. Whether you've felt plateaued in your current routine or are eager to redefine what your ectomorph frame can achieve, "Optimal Strength" offers the structured path toward your strongest, most defined self. Join me, transform your workout, and embrace the strength your ectomorph body is capable of.

On purchase, you will get session credits for: • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks) • 1 x Onboarding (expire after 1 week)

Transform your physique, amplify your strength, and embrace your power. This 8-week program is designed for women ready to elevate their fitness to the next level. Combining science-backed training principles with a focus on sculpting glutes, thighs, and a strong upper body, Power Curve balances hypertrophy, strength, and recovery to help you achieve your ultimate physique goals. Program Details: Duration: 8 Weeks Includes two distinct training blocks: Accumulation (4 weeks) and Max Effort (4 weeks), with a 1-week Deload Phase in between for recovery. Schedule: Accumulation Phase: 6 training days per week (Monday to Saturday) Deload Phase: 4-5 training days focused on lighter intensity and recovery Max Effort Phase: 5 training days per week (Monday to Saturday) Thursdays & Sundays are designated as full recovery days. Phases: Accumulation Phase (4 Weeks): Build work capacity, increase volume tolerance, and enhance endurance with varied movements. Deload Phase (1 Week): Prioritize recovery while introducing new exercises. Max Effort Phase (3 Weeks): Focus on intensity, pushing to near failure to maximize strength and muscle growth. Time Commitment: Each workout lasts 60-75 minutes, depending on your training pace and recovery between sets. Equipment Needed: - Access to a gym or well-equipped home setup - Dumbbells, barbells, weight plates, and a bench - Machines for leg press, cable work, and back exercises - Resistance bands for added versatility Who This Program is For: This program is perfect for intermediate to advanced lifters who are looking to sculpt a strong, feminine physique with an emphasis on glutes, thighs, and overall symmetry. Whether your goal is to shape your body, increase strength, or both, Power Curve offers the structure, intensity, and progression you need to succeed.

On purchase, you will get session credits for: • 1 x Strategic Pivot & Biofeedback Call (expire after 8 weeks) • 1 x Onboarding (expire after 8 weeks)

🌟 Join the Revitalize28: Fitness Challenge! 🌟 Are you ready to ignite your fitness journey and make a positive change in just 28 days? Look no further! My Revitalize28 challenge is designed with beginners in mind, but it's adaptable for all fitness levels. 💪 What You Can Expect: ✨ A well-rounded workout routine combining strength, conditioning, and mobility exercises. ✨ A clear, four-week plan to guide your fitness journey. ✨ Easy-to-use progress tracking with a fillable chart. ✨ Weekly challenges that push you to add weight, reps, or sets to your workouts, ensuring continuous improvement. Starting a new routine can be tough, but remember: change comes from action. While I can't promise instant transformations, I guarantee that you'll feel positive changes after each workout. 🏋️‍♀️ Required Equipment: 🧘‍♂️ Adequate floor space or a workout mat. 🏋️‍♀️ Mini-loop resistance bands. 🏋️‍♂️ Tube resistance bands or loop resistance bands. 🏋️‍♀️ Dumbbells (or alternative options like kettlebells, sandbags, water jugs, or loaded backpacks). Are you ready to revitalize your fitness journey? Take the first step towards a healthier, stronger you! 💥 Join NOW for the Revitalize28: Fitness Challenge and experience the transformative power of consistent effort and dedication. Your journey begins here. 🚀 #Revitalize28Challenge #FitnessJourney #HealthierYou For the best experience and to fully harness the capabilities of the Brooktree App, we recommend using the following connectable devices: Fitness Monitors: Apple Watch, Garmin Watch, Withings Watch, or Fitbit Body Weight Scales: Withings, Garmin, or Fitbit BP Monitors: Withings or Garmin Measuring Tape or Suit: Zozo Suit While these devices aren't mandatory to begin with, integrating them over time will enable us to closely monitor your health, progress, and workout activity. This ensures that I can offer you the most effective support tailored to help you meet or maintain your wellness goals. In the near future, any device compatible with Apple or Samsung Health, as well as Google Health Connect, will be compatible with the Brooktree App.

On purchase, you will get 1 session credits for Onboarding (expire after 1 week)

Drop the weight. Keep the muscle. Reshape your body the right way. Shape Shift is a 16-week strength and conditioning program built specifically for women using GLP-1 medications like Tirzepatide and Semaglutide. If you’re losing weight quickly but feeling weaker, flatter, or softer—this program is designed to stop that spiral. Through 4 progressive phases, you’ll train just 30 minutes per day using structured, intentional movement that preserves lean mass, protects your metabolism, and reshapes your body on your terms. What’s Included: • Muscle-preserving strength workouts using time-under-tension, supersets, and progressive overload • Zone 2 cardio intervals to support fat loss without sacrificing muscle • Daily movement protocols (step goals, weighted walks, rowing, treadmill work) • Weekly recovery, stretching, and mobility sessions to keep you balanced and consistent • Equipment-based programming using: ✅ Row Machine ✅ Treadmill ✅ Peloton Bike ✅ Kettlebells ✅ Trap Bar with Plates ✅ Dumbbells ✅ Medicine Ball ✅ Weighted Vest ✅ Resistance Bands ✅ Infrared Sauna (optional but integrated) This isn’t about going harder—it’s about training smarter while your appetite and body are shifting. You’ll finish this program stronger, leaner, and more in control of your transformation. This is the protocol GLP-1 users didn’t know they needed—until now.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 4 weeks) • 3 x Strategic Pivot & Biofeedback Call (expire after 16 weeks)

Embark on an invigorating journey with "Stride by Stride," a meticulously crafted five-phase running program suitable for both beginners eager to start and seasoned runners seeking improvement. This program offers a progressive path from foundational walking to advanced running, ensuring a balanced approach to enhance fitness, prevent injuries, and boost running performance. Phase Breakdown: "First Steps" (7 Weeks): Perfect for beginners, this phase establishes a strong fitness foundation through walking, gradually increasing from 15 to 60 minutes. It's designed to prepare your body for running, focusing on building strength in bones, muscles, and tendons. "Run-Walk Rhythm" (7 Weeks): Transition smoothly from walking to running. Start with a 30-minute walk and evolve into a run/walk ratio of 2:1. Ideal for those who have completed Phase 1 or are already moderately active. "5K Finish Line" (7 Weeks): Aimed at running a continuous 5K, this phase enhances your run/walk routine to predominantly running. Suitable for individuals who have developed a steady run/walk habit for about six weeks. "Double the Distance" (7 Weeks): Step up from 5K to 10K, focusing on running 6-7 miles continuously. Tailored for runners who can run 5K without stopping and want to challenge themselves further. "Speed and Stamina" (8 Weeks): The final phase is for advanced beginners capable of running 5-6 miles. It includes speed work and an 8-mile long run, focusing on pace control and endurance. Each phase offers flexibility to accommodate your schedule and physical readiness, ensuring a personalized experience. With "Stride by Stride," you gain more than just a running program; you embrace a lifestyle change that guides you towards achieving remarkable milestones in your running journey. Whether you're lacing up your shoes for the first time or aiming to hit new personal bests, this program is your roadmap to success. Embark on your Stride by Stride journey today and feel the transformative power of running!

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 9 x Strategic Pivot & Biofeedback Call (expire after 36 weeks)

Build an Elite Cardiovascular Engine—Without Sacrificing Your Strength or Your Joints. Most running programs get it wrong. They prescribe endless, repetitive miles that break down your knees, spike your cortisol, and leave you to figure it out on your own. This 16-Week Speed & Conditioning Protocol is a high-touch, hybrid coaching experience. Built for athletes and lifters who want elite, functional conditioning, this program gives you maximum cardiovascular return on just three days a week with me actively guiding your progress. Your Premium Coaching Package Includes: • 16 Weeks of Periodized Programming: Delivered directly to your phone. Every interval, base run, and tempo session is mapped out for you to safely build speed over four distinct blocks. • 1x Strategic Onboarding Call: We will dial in your starting paces, review your footwear, and establish your baseline before you start. • 3x Monthly Biofeedback Calls: Every four weeks, we get on a 1-on-1 call to review your wearable data, assess your recovery, and make precision adjustments to your speed targets. • The 3-Day Polarized Split: Perfectly balanced to increase top-end speed while leaving you plenty of recovery time for your strength training. • Automated Coaching Checkpoints: Real-time reminders for pacing, gear rotation, and recovery nudges right in your app. Whether you want to dominate the track, improve your longevity, or just be the fastest guy on the road, we will build your engine from the ground up together.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 4 weeks) • 3 x Strategic Pivot & Biofeedback Call (expire after 16 weeks)

Build strength. Burn fat. Stay consistent — all in just 30 minutes a day. This isn’t just a workout plan. It’s a structured system designed for women with full schedules and big goals. Whether you’re balancing work, school, family, or all three — this 10-week program gives you everything you need to stay on track without sacrificing hours in the gym. With just 30 minutes a day, you’ll rotate through efficient strength training, metabolic conditioning, mobility work, and cardio — all designed to work with your life, not against it. ⸻ ✅ What You Get: • 10-week gym-based training plan (7 days/week, 30 minutes per session) • 5 strength + cardio hybrid days using barbells, dumbbells, cables, and machines • 1 home-based workout (bodyweight or mobility focused) • 1 active recovery day with guided mobility and walking • Built-in Progression Phases to keep you improving every 5 weeks • A final Performance Week to track your results and test your growth • Access via the Brooktree Fit app with demo videos, progress tracking, and calendar view ⸻ This program is ideal if: ✅ You’re short on time but want real results ✅ You thrive on structure and clear direction ✅ You train at a gym and want a plan that’s already mapped out ✅ You’re ready to move with purpose and stop wasting time guessing what to do ⸻ 🎯 No fluff. No guesswork. Just 30 minutes of focused movement a day to get stronger, leaner, and more consistent. Let’s go.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks)

The Ultimate Training Bridge for the Advanced Lifter You’ve mastered the weight room, and you know what it takes to grind through a 16-week program. But what do you do when that block ends? The 4-Week Catalyst: Strength & Conditioning Bridge is a specialized protocol designed for the experienced female lifter who needs a strategic change of pace. Whether you are transitioning between heavy training blocks, trying to break through a plateau, or simply need to shock your system with a fresh stimulus, this 28-day program delivers. We’ve engineered this block to protect your lean muscle mass while ramping up your cardiovascular conditioning and prioritizing systemic recovery. What’s Included: • 3 targeted hypertrophy sessions (Legs, Push, Pull) per week to maintain and shape muscle. • 3 dedicated core and metabolic conditioning days to challenge your cardiovascular baseline. • 1 systemic reset day focused on joint health and active recovery. • Integrated warm-up, stretching, and precise cardio guidelines. Stop guessing what to do between your major training cycles. Bridge the gap and prime your body for what's next.

On purchase, you will get 1 session credits for Onboarding (expire after 1 week)

A 16-Week System to Burn Fat, Build Muscle, and Rebuild Discipline This isn’t just another workout plan. This is a structured, no-fluff system for high-achieving adults ready to reshape their body and rewire their habits. Over 16 weeks, you’ll follow a progressive, 7-day training structure that blends strength, conditioning, mobility, and strategic recovery. Each phase is designed to push your limits while protecting your body — helping you drop fat, build visible muscle, and reestablish real-world discipline. Whether you’re stuck at 30% body fat or just tired of starting over, this protocol meets you where you are and pulls you toward your final form. ✔️ Daily training (5x strength, 2x mobility/recovery) ✔️ Fat-scorching cardio, metabolic conditioning, and hypertrophy cycles ✔️ Full supplement timing, nutrition phases, and coaching integration ✔️ Perfect for driven professionals, former athletes, and those seeking real change If you’re ready to stop playing with your potential and finally cut the fat, carve the muscle, and reclaim your edge — this is your program.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 3 x Strategic Pivot & Biofeedback Call (expire after 16 weeks)

Transform your physique. Rebuild your discipline. Reshape your identity. The Forge is a 12-week body recomposition protocol built to torch fat and build lean, athletic muscle using high-intensity circuits and progressive overload. Designed for both intermediate and advanced trainees, this program attacks stubborn fat while developing functional strength, muscular definition, and total-body conditioning. With 4 workouts per week and three strategic phases, you’ll transition from metabolic conditioning to hypertrophy and finish with a powerful combination of volume and intensity to lock in visible results. Burn fat. Build lean muscle. Become forged.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 2 x Strategic Pivot & Biofeedback Call (expire after 12 weeks)

Your Journey to Unleashed Power & Purposeful Curves Are you ready to transform your body and unlock the powerful, confident woman within? Tired of generic fitness plans that don't truly understand your desire to build strong, shapely glutes and legs, while also achieving a beautifully defined upper body – all without feeling like you're "losing yourself" in the process? Introducing The Oya Shift: Sculpt & Define, a groundbreaking 16-week, 4-phase program from Brooktree Consulting, meticulously crafted for women ready to embrace their strength and redefine their physique. Named after Oya, the fierce and dynamic Orisha of winds, storms, and transformation, this program embodies powerful change and relentless progress. Just as Oya commands the winds to bring about new beginnings, "The Oya Shift" will guide you through a profound metamorphosis, leaving you stronger, more confident, and incredibly empowered. Here’s what The Oya Shift will unlock for you: A Comprehensive Gym-Based Program for Sculpted Power: This isn't a bodyweight-only plan. Designed for a gym environment, The Oya Shift leverages the full power of barbells, dumbbells, resistance machines, and cables to provide the most effective stimulus for muscle growth and definition. Our cutting-edge 4-day lifting split employs targeted strategies and high-volume techniques specifically designed to build, lift, and sculpt your glutes and legs to their fullest potential, while also developing a strong and balanced upper body. Say goodbye to guesswork and hello to intentional, gym-fueled growth! Purposeful Body Recomposition: This isn't just about weight loss; it's about intelligent body sculpting. Through strategic nutrition and intense training, you'll shed excess body fat while building lean muscle, revealing the incredible physique you're working so hard for. We focus on enhancing your natural shape and creating curves that feel strong and authentic to you. Unleashed Strength & Endurance: Progress through phases designed to build foundational strength, drive intense hypertrophy, and then sharpen your definition with metabolic conditioning. You'll discover a new level of physical capability you never knew you possessed. Sustainable Habits for Life: Beyond the 16 weeks, "The Oya Shift" equips you with the knowledge and mindset to maintain your results and continue your journey with confidence, making health and strength a permanent part of your powerful life. If you're ready to embrace a transformative journey that respects your goals and celebrates your power, "The Oya Shift: Sculpt & Define" is your path forward. Ready to unleash your inner Oya? Begin your shift today!

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 month) • 3 x Strategic Pivot & Biofeedback Call (expire after 4 months)

Unleash Your Ultimate Physique. Redefine Your Limits. Are you ready to transcend your current physical state and achieve a level of strength, leanness, and definition you once thought impossible? Have you hit a plateau, or are you simply seeking a proven, step-by-step system to sculpt a powerful, athletic body? Introducing The Quantum Shift: Peak Performance Protocol – a revolutionary 16-week program meticulously designed by BrooktreeFIT to transform your physique and elevate your performance to its absolute peak. Inspired by the legendary physiques of ancient warriors, this protocol is your blueprint to a body that is not only visually striking but also incredibly functional and resilient. What is The Quantum Shift? This isn't just another workout plan; it's a comprehensive, phased system that integrates cutting-edge training methodologies with precise nutritional strategies. Over 16 weeks, you will embark on a journey through four distinct, progressively challenging phases, each engineered to build upon the last, driving you closer to your peak physical potential: Phase 1: Foundational Strength & Conditioning: Build a rock-solid base, master essential movements, and prepare your body for the intensity ahead. Phase 2: Hypertrophy & Increased Volume: Accelerate muscle growth and significantly boost your work capacity, laying the groundwork for definition. Phase 3: Strength Endurance & Fat Loss Focus: Ignite your metabolism, strip away stubborn body fat, and enhance muscular endurance through high-intensity, density-focused training. Phase 4: Peak Conditioning & Definition: The ultimate shredding phase. Fine-tune your physique, maximize leanness, and reveal the chiseled, powerful body you've worked for. Why Choose The Quantum Shift: Peak Performance Protocol? Holistic Transformation: We don't just focus on exercise. This protocol includes a detailed, progressively phased nutrition plan tailored to fuel your performance and optimize fat loss, ensuring you achieve that coveted lean, defined look. Scientifically Designed Progression: Each week builds logically on the last, preventing plateaus and continuously challenging your body to adapt and grow stronger, leaner, and more resilient. Unrivaled Results: Prepare to experience significant fat loss, noticeable muscle definition, enhanced strength, and a dramatic improvement in your overall physical and mental endurance. Expert Guidance: Developed by Kurt, a seasoned expert with 25 years in health, wellness, nutrition, and lifestyle management, this program embodies the core principles of BrooktreeFit – empowering you to achieve lasting, profound results. Beyond Aesthetics: While the visual transformation will be undeniable, you'll also gain incredible functional strength, unwavering discipline, and a profound sense of accomplishment. Who Is This Program For? The Quantum Shift is for individuals committed to pushing their limits and achieving an elite level of physical transformation. If you are ready to dedicate 16 weeks to a disciplined, results-driven protocol and are prepared to follow a structured training and nutrition plan, then this program is your gateway to unlocking your peak performance and a truly reimagined physique. Ready to make the Quantum Shift?

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 month) • 3 x Strategic Pivot & Biofeedback Call (expire after 4 months)

Duration: 12 Weeks Format: 3 Strength Days · 3 Cardio + Core Days · 1 Rest Day Program Summary The Resilient Series: Volume 1 is a joint-conscious, gym-based strength training program designed for those returning to—or redefining—their fitness journey. Over 12 weeks, you’ll progress through three distinct phases that rebuild your foundation, reinforce muscle and movement patterns, and help you rise into greater physical resilience. Each week includes: • 3 targeted strength workouts: Lower Body, Upper Body (shoulder-friendly), and Total Body • Low-impact cardio + ab circuits on non-lifting days to support endurance and core control • Structured warm-up and cool-down routines to enhance recovery and reduce injury risk • One dedicated rest day to give your body the reset it needs This program is ideal for anyone seeking smart, progressive strength training—without risky overhead movements or unsustainable intensity. Every phase builds upon the last, gradually increasing challenge without compromising form, safety, or longevity. The goal isn’t perfection. The goal is progression—with purpose. Whether you’re coming back from injury, starting over, or simply ready to reclaim control of your fitness, Volume 1 lays the groundwork for lasting strength and sustainable momentum.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 week) • 2 x Strategic Pivot & Biofeedback Call (expire after 13 weeks)

Reclaiming Lean Mass and Metabolic Vitality During GLP-1 Therapy I. Program Overview This protocol was specifically engineered for the "High-Functioning Hybrid" client—individuals who have successfully utilized GLP-1/GIP medications (like Semaglutide or Tirzepatide) for weight loss, but are now facing the "Lean Mass Leak." Clinical data often shows that rapid weight loss can come at the expense of skeletal muscle and bone mineral density, while stubborn visceral fat (the fat around your organs) remains. This program flips the script, moving the focus from "getting smaller" to "becoming stronger." II. The Three Pillars of the Protocol 1. The "Muscle Shield" (Strength Training) We prioritize Heavy Mechanical Tension. When the body is in a caloric deficit, it looks for energy everywhere—including your muscle. By lifting heavy compound loads 3 days a week, we send a "biological emergency" signal to the nervous system that this muscle is required for survival. • Focus: Trap Bar Deadlifts, Squats, and Overhead Presses. • Goal: Increase "Total Tonnage" lifted month-over-month to protect the metabolic engine. 2. The "Engine Flush" (Zone 2 Cardio) We utilize low-intensity, steady-state cardio (Zone 2) to specifically target Visceral Adipose Tissue (VAT). Unlike high-intensity intervals which can spike cortisol and inflammation, Zone 2 trains your mitochondria to become more efficient at burning fat as fuel while preserving your recovery capacity for your lifting sessions. 3. The "Protective Fueling" Framework (Nutrition) Standard dieting focuses on "eating less." The Structural Integrity Protocol focuses on "Nutrient Density & Protein Sparing." • The Protein Floor: A non-negotiable target (1.2g/kg of body weight) to ensure the body has the raw materials for repair. • The Lipid Sweep: High-fiber, anti-inflammatory whole foods (Salmon, Bison, Berries, Chia) designed to lower LDL cholesterol and systemic inflammation (hs-CRP). III. Who This Is For • Clients on long-term GLP-1/GIP protocols. • Individuals experiencing a "plateau" where weight is dropping but body composition (the "look") isn't improving. • Those with elevated inflammatory markers or rising visceral fat despite a lower scale weight. • High-stress professionals who need a "Minimum Effective Dose" approach to fitness that doesn't lead to burnout. IV. What to Expect (The 16-Week Roadmap) • Weeks 1–4 (Foundation): Calibrating the "map" and establishing the protein floor. • Weeks 5–8 (Hypertrophy): Building the chassis. Increasing muscle volume. • Weeks 9–12 (Load): Strengthening the bones. Moving toward heavier, functional weights. • Weeks 13–16 (Precision): Refining the lifestyle rhythm to ensure these results are permanent.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 4 weeks) • 3 x Strategic Pivot & Biofeedback Call (expire after 16 weeks)

Lower Body Focused. Balanced by Design. The Symmetry Series is a 16-week strength and conditioning program designed specifically for women seeking the ideal Wellness physique — fuller glutes, sweeping quads, and a defined, feminine frame. Built for those that need a small percentage of fat loss, this program bridges the gap between cutting and building, helping you maintain your shape while growing your strength. This four-phase training system includes: • ✅ 5-day strength split (3 lower / 2 upper) to emphasize glute, quad, and hamstring development • ✅ Integrated Pilates, cardio, and mobility to enhance posture, core strength, and recovery • ✅ A progressive reverse dieting nutrition plan to support lean muscle gains without fat rebound • ✅ A custom peak week protocol for clients doing photoshoots, check-ins, or mock competitions Whether you’re prepping for the stage, a shoot, or simply sculpting your strongest self, The Symmetry Series gives you the structure, strategy, and support to build a balanced, stage-worthy body — from the ground up.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 week) • 6 x Strategic Pivot & Biofeedback Call (expire after 16 weeks)

Strong curves. Balanced structure. Just 3 days a week. This isn’t your average workout plan — it’s a strategic, lower-body dominant training system designed to help women build shape, strength, and structure without living in the gym. The Symmetry Series: Minimal Edition is a 16-week, science-backed program that trains just 3 days per week, combining progressive strength training, recovery-focused cardio, and intentional mobility work to sculpt your physique the right way. You’ll train for: • Glute and leg development with visible muscle tone — not bulk • Postural balance and core strength without sacrificing femininity • Long-term structure through reverse dieting and metabolic support • A clear plan that evolves each month with purpose, not randomness Whether you’re transitioning from fat loss, recovering from burnout, or finally ready to build the body you’ve been chasing — this program is your blueprint. ⸻ 🔁 What You’ll Get: • A complete 16-week training plan (3 days/week) • Integrated cardio and mobility (recovery-based) • Phase-by-phase nutrition guidance for lean muscle building • Peak Week prep for progress photos or personal milestones • Coaching messages and progress tracking support ⸻ Minimal time. Maximum return. Your body is ready to build — now your plan is too.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 2 weeks) • 3 x Strategic Pivot & Biofeedback Call (expire after 16 weeks)

Build Your Running Foundation—Without Shin Splints, Burnout, or Guesswork. Most beginner running programs set you up for failure. They ask you to do too much, too soon, leading to aching knees, shin splints, and a spiked heart rate that makes every mile miserable. The Zero-to-30 Baseline is a high-touch, 12-week hybrid coaching protocol designed to safely transform you from a non-runner into an athlete capable of a continuous 45-minute tempo run. Your Premium Coaching Package Includes: • 12 Weeks of Periodized Programming: Delivered directly to your phone via the Trainerize app. Every interval, warmup, and cooldown is timed and mapped out for you. • 1x Strategic Onboarding Call: We will review your starting point, discuss footwear, and set expectations before you log your first mile. • 2x Private Strategic Calls: At the start of Week 5 and Week 9, we will jump on a 1-on-1 call to review your biometric data, assess your joint health, and clear you for the next phase of training. • Seamless Wearable Integration: No manual logging or progress photos required. Your Apple Watch, Garmin, Whoop, or Oura ring will sync directly to the app, allowing me to monitor your heart rate and recovery metrics in real time. • Automated Coaching Checkpoints: In-app guidance telling you exactly how to pace your intervals and when to push harder. The 12-Week Roadmap: • Weeks 1-4: Strategic Walk:Jog intervals to gently introduce mechanical load while keeping your heart rate under control. • Weeks 5-8: We systematically decrease your rest periods and increase your running intervals. • Weeks 9-12: We strip away the walking intervals and guide you through your first 30, 35, 40, and 45-minute continuous runs. Stop relying on random motivation. Start relying on a proven protocol. Let's build your engine.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 4 weeks) • 2 x Strategic Pivot & Biofeedback Call (expire after 12 months)

Build your glutes. Sculpt your upper body. Feel strong in every outfit. Ready to transform your body in just 8 weeks? This gym-based strength program is laser-focused on helping you grow strong, shapely glutes while toning and tightening your arms, shoulders, back, and core. No guesswork. No wasted time. Just a proven blueprint that delivers results you can see and feel. ✅ Targeted glute training to build real curves ✅ Upper body workouts to tone without bulking ✅ 4–5 weekly sessions with guided structure ✅ Progress tracking, exercise demos & full app access ✅ Designed for real women with real goals Whether you’re rebuilding your confidence or just ready to take your workouts to the next level—this is where that body you’ve been working for starts to show up. 💪 Let’s lift, tone, and build the body you deserve.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 week) • 1 x Strategic Pivot & Biofeedback Call (expire after 8 weeks)

Embark on a transformative journey with my"Ultimate FemmeFit Sculpt Series," a meticulously crafted 5-day split workout regimen designed for intermediate to advanced fitness enthusiasts. This program is ideal for those aiming to sculpt a balanced, wellness-figure physique, with a special focus on thigh and glute development while toning the upper body. Workout Overview: Duration: 5 weeks, extendable to 10 weeks with progressive overload for optimal results. Schedule: - Day 1: Glutes & Hamstrings - Day 2: Back, Biceps & Calves - Day 3: Glute Isolation - Day 4: Rest - Day 5: Shoulders - Day 6: Glutes & Quads - Day 7: Rest Time Commitment: Each session ranges between 45 to 60 minutes, tailored to your experience level. Equipment Needed: - Barbell, Dumbbells, Weight Plates, Kettlebell, Bench - Smith Machine, Cable Machine, and various weight machines Whether you have access to a gym or a well-equipped home gym, our program ensures that you have the tools and guidance to achieve your fitness goals. Start sculpting your body with precision and power, and experience the change you seek with the Ultimate FemmeFit Sculpt Series.

On purchase, you will get session credits for: • 1 x Onboarding (expire after 1 week) • 2 x Strategic Pivot & Biofeedback Call (expire after 10 weeks)

Turn your cardio into purpose — without sacrificing shape. This 12-week running program is a strategic, lower-impact add-on built for women who want to increase endurance, lean out, and stay structured while following The Symmetry Series or any strength plan. Train just 3 days per week — on non-lifting days — using walk-jog intervals, steady Zone 2 runs, and progression sessions to take you from casual 2-milers to confident 5-mile runs. No speed work. No crash cardio. Just consistent progress. What You’ll Get: • A 3-phase progressive run calendar • Weekly interval breakdowns (time-based, not pace-based) • Coaching cues for posture, breathing, and recovery • Designed to complement strength training, not interfere with it Whether you’re training for better body composition or mental discipline, The 5-Mile Build gives your cardio a purpose — and a finish line.