Cassie created this program for people who: 1. Have looked into fitness programs but found them intimidating or overwhelming. 2. Repeatedly start new fitness regimens but struggle to stay consistent. This program is about bridging the gap between no/minimal/inconsistent exercise and successfully following the HEALTH B Strong Fit Club program. To start, each workout is just 2-3 exercises and will take 5-8min to complete. Over the course of 8 weeks, you'll gradually build up to doing three 20min workouts per week. The equipment used is: - a mat (lying on a towel works too!) - 1-2 pair of approximately 5-10lb dumbbells (cans of food or water bottles work too!) - a 65-75cm stability ball (there are alternative exercises provided if you don't have one)

Subscription to B Strong App with monthly automatic renewal. This at-home OR gym program is ideal for individuals looking to: -adhere to an evidence-based, balanced fitness program -build strength and/or change body composition -improve overall health [reduce stress, manage/prevent chronic pain and illness, improve insulin resistance, heart health, cholesterol & blood pressure] -level up their foundation of total body strength -achieve results from their fitness regimen more efficiently -build confidence and self-esteem Everything is delivered via the B Strong App, which provides you with: -directions for the program and each workout -video demonstrations of each individual exercise -the ability to message your trainer with feedback, questions or to share your achievements Equipment needed: mat dumbbells stability Ball [55-75cm] Program can be done in a gym to progress exercises and build greater strength! Direct message your trainer through the app so that they know if you have access to a wider variety of equipment and they'll tailor your program accordingly!

2-3 sessions/week [with the option to repeat workouts if desired!] 1 of those sessions is an on-demand video 20-40min workouts $28/month = $2 or less per workout Goals: - Incorporate strength training into busy schedule - Increase physical activity - Improve overall health [reduce stress, manage/prevent chronic pain & illness, improve insulin resistance, heart health, cholesterol & blood pressure] - Learn the basics of strength training & develop a foundation of total body strength - Build confidence & self-esteem Great for: - Those who struggle to fit exercise into their routine &/or struggle to stick to a routine - People who don’t necessarily enjoy exercising but understand it’s necessity for their health, longevity & quality of life - Beginners & people who desire more guidance before venturing beyond cardio machines - Individuals who often question whether or not they’re moving with proper form Equipment needed: - Dumbbells - Stability Ball **Program CAN be done in a gym to progress exercises & build greater strength!**

Cassie provides a single 60-minute workout OR two 30-minute workouts each week along with a weekly schedule of workouts, cardio days and rest days and an optional check-in on progress every 4 weeks [via Skype/Facetime, phone call or email, as preferred by client].

Cassie provides two 60-minute workouts OR four 30-minute workouts each week along with a weekly schedule of workouts, cardio days and rest days and an optional check-in on progress every 2-3 weeks [via Skype/Facetime, phone call or email, as preferred by client].

Cassie provides three 60-minute workouts OR six 30-minute workouts each week along with a weekly schedule of workouts, cardio days and rest days and an optional check-in on progress every 2-3 weeks [via Skype/Facetime, phone call or email, as preferred by client].

Cassie provides four 60-minute workouts each week along with a weekly schedule of workouts, cardio days and rest days and an optional check-in on progress every 2-3 weeks [via Zoom/Facetime, phone call or email, as preferred by client].

Cassie provides five 60-minute workouts each week along with a weekly schedule of workouts, cardio days and rest days and a check-in on progress every 2-3 weeks [via Skype/Facetime, phone call or email, as preferred by client].

Weekly 60min video training session. Biweekly 30min health and nutrition coaching session. Custom fitness program delivered via app (2-3 workouts per week in addition to video training session).

This supplementary program is for you if you're looking to: - address common aches and pains - reduce tension and stiffness - improve mobility - support recovery and boost results from their fitness program You'll receive: - Biweekly 5-10min stretch and mobility sessions - Biweekly 5-10min foam rolling sessions - Monthly "minute of movement"; a 60sec movement flow you can do at your desk to combat a sedentary lifestyle Equipment needed: - a foam roller (whatever kind you prefer!) - 2 balls (tennis, lacrosse, MELT, trigger point) - a mat or anything to make floor stretches more comfortable