Rapid weight loss doesn’t always come from body fat alone. In many cases, muscle loss can occur when protein intake is too low or resistance training is missing. This short guide explains: • Why muscle loss happens during weight loss • How GLP-1 medications like Ozempic and tirzepatide can affect lean mass • Why strength training becomes even more important after age 30 • Practical strategies to preserve muscle while reducing body fat Inside the guide you’ll learn how to protect your metabolism, maintain strength, and improve the quality of your weight loss results. This resource is designed for people who are: • Trying to lose weight while preserving muscle • Using GLP-1 medications • Over 30 and focused on metabolic health • Looking for structured strength training guidance If you’d like help building a structured plan, you’ll also have the option to schedule a free consultation. — Michelle Martinez NASM-CPT | Nutrition Specialist Fitness Nerd Training & Recovery

12 weeks of machine workouts using split progressions. First 4 weeks will be a 2 day split, 2nd 4 weeks will be a 3 day split and last 4 weeks will be 4 day split. Trainer not included but feel free to message me if you need a substitution in the instance you don’t have a machine suggested in the workouts. Nutrition is included with recipes. We will connect to get details of dietary restrictions and needs. ***3 month commitment then auto cancels. Includes: Weight, body fat, and measurements tracker Ability to build workouts by searching exercises that include videos or pictures Saves previous workout information for each exercise so you know how many reps and what weight you lifted. *DISCLAIMER* Fitness Nerd Training strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to to participate in the exercise. Fitness Nerd Training is not a licensed medical care provider and represents that she has no expertise in diagnosing, examining, or treating medical conditions of any kind or in determining the effect of any special exercise on a medical condition. You should understand that when participating in any exercise or exercise program there is a possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Fitness Nerd Training from any and all claims or causes of action, known or unknown, arising out of Fitness Nerd Training. By purchasing this program you agree. No refunds.

Plan includes: • Custom weekly workouts (up to 4 per week) — updated every week so you never get bored and always see progress. • 15-20-minute live check-in (1x every 2 weeks) via video call. We’ll review your week, do form checks, answer questions, and make adjustments. (Optional but highly recommended.) • Messaging support for updates and questions — reviewed and addressed during scheduled check-ins. • Cancel anytime with 10 days’ notice. 💲 Pricing $100.24 every 4 weeks ($50/every 2 weeks) • Covers custom programming for up to 4 fresh workouts/2 weeks. • Includes your weekly 15-min live coaching session. • Flexible and personalized, not cookie-cutter. Fitness Nerd Training strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to to participate in the exercise. Fitness Nerd Training is not a licensed medical care provider and represents that she has no expertise in diagnosing, examining, or treating medical conditions of any kind or in determining the effect of any special exercise on a medical condition. You should understand that when participating in any exercise or exercise program there is a possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Fitness Nerd Training from any and all claims or causes of action, known or unknown, arising out of Fitness Nerd Training. By purchasing this program you agree. RESULTS VARY. ALL SALES FINAL.

Every 4 weeks you will get 2 session credits for Accountability & Coaching Session (expire after 45 days)

Let’s talk goals, lifestyle, and what’s been holding you back—so I can build the right plan for you. This free consultation includes an intake form to help me understand your needs and recommend the best option: ✔️ Nutrition Plans ✔️ Workout Programs with Accountability ✔️ Virtual Training Sessions ✔️ Flexibility & Recovery Work ✔️ Or a combo that fits you 📩 Once you sign up, you’ll get an email with a short consultation form. Please fill it out as soon as possible so we can get started!

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

access to my fitness app for recording progress and tracking goals recipes for the entire week laid out for you to help you stay on track tips and tricks to stick to it group support-you’re not in this alone plus the ability to track your own workouts(no workout plan provided for this challenge) This is a nutrition based challenge only though working out is strongly encouraged • Each individual's health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. As with any health-related program or service, your results may vary, and will be based on many variables, including but not limited to, your individual capacity, life experience, unique health and genetic profile, starting point, expertise, and level of commitment. • I aim to accurately represent the information provided on this website, blog, e-mails, programs, services, and products. You are acknowledging that you are participating voluntarily in using our website or blog or in any of our e-mails, programs, services, and/or products, and you alone are solely and personally responsible for your results. You acknowledge that you take full responsibility for your health, life and well-being, as well as the health, lives and wellbeing of your family and children (born and unborn, as applicable), and all decisions now or in the future. • The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website. Never rely on information on this website in place of seeking professional medical advice. • Fitness Nerd Training is not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain through this site. You are encouraged to consult with your doctor with regard to this information contained on or through this website. After reading articles, watching videos or reading other content from this website, you are encouraged to review the information carefully with your professional healthcare provider. By purchasing you agree to these terms. ALL SALES FINAL. RESULTS VARY

💻 FAST FIT VIRTUAL TRAINING 30-Minute Private Virtual Sessions Month-to-Month, Auto-Renewing Package Fast Fit is built for busy people who want quick, customized, and consistent live workouts without spending hours training. Whether you exercise before work, during lunch, or later in the day, these focused 30-minute sessions help you make the most of your available time. ✔️ 1-on-1 live virtual coaching ✔️ Real-time exercise cues, form feedback, and modifications ✔️ Sessions tailored to your goals, fitness level, and available equipment ✔️ Focused strength and conditioning sessions designed for efficient training 📲 YOUR TRAINING APP INCLUDES: • Meal and macro tracking • Daily habit and goal tracking • Progress photos, body statistics, and measurements • Appointment and session reminders • Optional mindset tasks and journal prompts • Session recaps and coaching notes 📦 YOUR PACKAGE Fast Fit Virtual – 2x/Week • 8 private 30-minute sessions every 4 weeks • Designed for two scheduled live sessions per week • Current service price: $320 • Current checkout total with processing fee: $331.18 🔥 WARM-UP, MOBILITY, AND STRETCHING EXPECTATIONS Fast Fit sessions are only 30 minutes long. To allow enough time for a complete, effective workout, clients are expected to complete their own mobility work and warm-up before the scheduled session and stretch or cool down afterward. During your first few sessions, I will teach you appropriate mobility exercises, warm-up techniques, and stretching options based on your needs. After you have learned them, you are responsible for completing them independently before and after each Fast Fit session. Please be fully warmed up and ready to begin training at your scheduled appointment time. Time spent warming up after the session begins will reduce the amount of time available for your workout. ⚠️ WHAT FAST FIT DOES NOT INCLUDE Fast Fit includes your scheduled 30-minute live coaching sessions. It does not include: • Separate workouts created for you to complete independently • Additional workouts scheduled in the app outside your live sessions • Vacation or travel workouts • Replacement workouts for missed live sessions • Full independent workout programming Independent workout programming is offered through a separate coaching service. You are always welcome to repeat workouts and exercises we have previously completed together. Any past workouts still available in your app may be completed again on your own at any time. 🔁 BILLING AND RENEWAL • Month-to-month package • Automatically renews every 4 weeks • 15 days’ notice is required to cancel or pause • Sessions expire 45 days after they are issued • No refunds for missed, expired, or unused sessions ⚠️ LIABILITY DISCLAIMER Fitness Nerd Training & Recovery strongly recommends consulting with your physician before beginning any exercise program. You should be in appropriate physical condition and able to participate safely. Fitness Nerd Training & Recovery is not a licensed medical provider and does not diagnose, examine, or treat medical conditions or determine how an exercise may affect a medical condition. Participation in exercise involves the possibility of physical injury. By purchasing and participating in this service, you acknowledge that you are participating voluntarily and at your own risk. You accept responsibility for your participation and agree to release and discharge Fitness Nerd Training & Recovery from claims or causes of action arising from your participation, to the extent permitted by law. By purchasing this package, you agree to the applicable Terms of Service. Results vary. All sales are final. 🙏🏼 Thank you for choosing Fitness Nerd Training & Recovery. I look forward to helping you move better, feel stronger, and stay consistent.

Every 4 weeks you will get 8 session credits for Fast Fit Virtual Session (expire after 45 days)

💻 FAST FIT VIRTUAL TRAINING 30-Minute Private Virtual Sessions Month-to-Month, Auto-Renewing Package Fast Fit is built for busy people who want quick, customized, and consistent live workouts without spending hours training. Whether you exercise before work, during lunch, or later in the day, these focused 30-minute sessions help you make the most of your available time. ✔️ 1-on-1 live virtual coaching ✔️ Real-time exercise cues, form feedback, and modifications ✔️ Sessions tailored to your goals, fitness level, and available equipment ✔️ Focused strength and conditioning sessions designed for efficient training 📲 YOUR TRAINING APP INCLUDES: • Meal and macro tracking • Daily habit and goal tracking • Progress photos, body statistics, and measurements • Appointment and session reminders • Optional mindset tasks and journal prompts • Session recaps and coaching notes 📦 YOUR PACKAGE Fast Fit Virtual – 3x/Week • 12 private 30-minute sessions every 4 weeks • Designed for three scheduled live sessions per week • Current service price: $456 • Current checkout total with processing fee: $471.80 🔥 WARM-UP, MOBILITY, AND STRETCHING EXPECTATIONS Fast Fit sessions are only 30 minutes long. To allow enough time for a complete, effective workout, clients are expected to complete their own mobility work and warm-up before the scheduled session and stretch or cool down afterward. During your first few sessions, I will teach you appropriate mobility exercises, warm-up techniques, and stretching options based on your needs. After you have learned them, you are responsible for completing them independently before and after each Fast Fit session. Please be fully warmed up and ready to begin training at your scheduled appointment time. Time spent warming up after the session begins will reduce the amount of time available for your workout. ⚠️ WHAT FAST FIT DOES NOT INCLUDE Fast Fit includes your scheduled 30-minute live coaching sessions. It does not include: • Separate workouts created for you to complete independently • Additional workouts scheduled in the app outside your live sessions • Vacation or travel workouts • Replacement workouts for missed live sessions • Full independent workout programming Independent workout programming is offered through a separate coaching service. You are always welcome to repeat workouts and exercises we have previously completed together. Any past workouts still available in your app may be completed again on your own at any time. 🔁 BILLING AND RENEWAL • Month-to-month package • Automatically renews every 4 weeks • 15 days’ notice is required to cancel or pause • Sessions expire 45 days after they are issued • No refunds for missed, expired, or unused sessions ⚠️ LIABILITY DISCLAIMER Fitness Nerd Training & Recovery strongly recommends consulting with your physician before beginning any exercise program. You should be in appropriate physical condition and able to participate safely. Fitness Nerd Training & Recovery is not a licensed medical provider and does not diagnose, examine, or treat medical conditions or determine how an exercise may affect a medical condition. Participation in exercise involves the possibility of physical injury. By purchasing and participating in this service, you acknowledge that you are participating voluntarily and at your own risk. You accept responsibility for your participation and agree to release and discharge Fitness Nerd Training & Recovery from claims or causes of action arising from your participation, to the extent permitted by law. By purchasing this package, you agree to the applicable Terms of Service. Results vary. All sales are final. 🙏🏼 Thank you for choosing Fitness Nerd Training & Recovery. I look forward to helping you move better, feel stronger, and stay consistent.

Every 4 weeks you will get 12 session credits for Fast Fit Virtual Session (expire after 45 days)

💻 FAST FIT VIRTUAL TRAINING 30-Minute Private Virtual Sessions Month-to-Month, Auto-Renewing Package Fast Fit is built for busy people who want quick, customized, and consistent live workouts without spending hours training. Whether you exercise before work, during lunch, or later in the day, these focused 30-minute sessions help you make the most of your available time. ✔️ 1-on-1 live virtual coaching ✔️ Real-time exercise cues, form feedback, and modifications ✔️ Sessions tailored to your goals, fitness level, and available equipment ✔️ Focused strength and conditioning sessions designed for efficient training 📲 YOUR TRAINING APP INCLUDES: • Meal and macro tracking • Daily habit and goal tracking • Progress photos, body statistics, and measurements • Appointment and session reminders • Optional mindset tasks and journal prompts • Session recaps and coaching notes 📦 YOUR PACKAGE Fast Fit Virtual – 4x/Week • 16 private 30-minute sessions every 4 weeks • Designed for four scheduled live sessions per week • Current service price: $560 • Current checkout total with processing fee: $579.34 🔥 WARM-UP, MOBILITY, AND STRETCHING EXPECTATIONS Fast Fit sessions are only 30 minutes long. To allow enough time for a complete, effective workout, clients are expected to complete their own mobility work and warm-up before the scheduled session and stretch or cool down afterward. During your first few sessions, I will teach you appropriate mobility exercises, warm-up techniques, and stretching options based on your needs. After you have learned them, you are responsible for completing them independently before and after each Fast Fit session. Please be fully warmed up and ready to begin training at your scheduled appointment time. Time spent warming up after the session begins will reduce the amount of time available for your workout. ⚠️ WHAT FAST FIT DOES NOT INCLUDE Fast Fit includes your scheduled 30-minute live coaching sessions. It does not include: • Separate workouts created for you to complete independently • Additional workouts scheduled in the app outside your live sessions • Vacation or travel workouts • Replacement workouts for missed live sessions • Full independent workout programming Independent workout programming is offered through a separate coaching service. You are always welcome to repeat workouts and exercises we have previously completed together. Any past workouts still available in your app may be completed again on your own at any time. 🔁 BILLING AND RENEWAL • Month-to-month package • Automatically renews every 4 weeks • 15 days’ notice is required to cancel or pause • Sessions expire 45 days after they are issued • No refunds for missed, expired, or unused sessions ⚠️ LIABILITY DISCLAIMER Fitness Nerd Training & Recovery strongly recommends consulting with your physician before beginning any exercise program. You should be in appropriate physical condition and able to participate safely. Fitness Nerd Training & Recovery is not a licensed medical provider and does not diagnose, examine, or treat medical conditions or determine how an exercise may affect a medical condition. Participation in exercise involves the possibility of physical injury. By purchasing and participating in this service, you acknowledge that you are participating voluntarily and at your own risk. You accept responsibility for your participation and agree to release and discharge Fitness Nerd Training & Recovery from claims or causes of action arising from your participation, to the extent permitted by law. By purchasing this package, you agree to the applicable Terms of Service. Results vary. All sales are final. 🙏🏼 Thank you for choosing Fitness Nerd Training & Recovery. I look forward to helping you move better, feel stronger, and stay consistent.

Every 4 weeks you will get 16 session credits for Fast Fit Virtual Session (expire after 45 days)

Fitness Nerd Custom Nutrition Plan Fuel your goals with a fully personalized nutrition plan built around your body, lifestyle, and training. This is not a generic template. Every plan is built using the Fitness Nerd Hybrid Meal Plan Engine, combining proven macro strategies with practical meals designed for real life. Whether your goal is fat loss, muscle gain, hormone support, or better energy, this system removes the guesswork so you can stay consistent. ⸻ What Your Plan Includes • Personalized calorie target • Full macro breakdown • 3-day rotating meal plan (breakfast, lunch, dinner, optional snack) • Portion guidance for each meal • Grocery list for simple shopping • Food swap guide so you’re never stuck eating the same meals • 30 days of access inside the Trainerize app to log meals and workouts Plans are designed to be simple, repeatable, and sustainable so you can stay consistent without constantly thinking about what to eat. ⸻ Pricing Options Choose the level of support that fits your goals. Custom Meal Plan — $97 • Fully personalized nutrition plan • 3-day rotating meal structure • Macros + calorie targets • Grocery list and food swaps Best for self-starters who want a structured plan to follow independently. ⸻ Personalized Nutrition Plan — $147 Includes everything in the Custom Meal Plan PLUS: • 1 macro adjustment within 30 days • meal swaps if needed • priority support Best for clients who want a little flexibility and professional adjustments as progress happens. ⸻ Nutrition Coaching — $247 / month Includes everything above PLUS: • ongoing macro adjustments • habit and nutrition coaching • monthly plan updates • messaging support inside Trainerize Best for clients who want accountability and continued guidance. ⸻ Current Clients Existing Fitness Nerd Training clients receive 20% off meal plans. ⸻ Why This System Works The Fitness Nerd approach focuses on: • high protein nutrition • sustainable fat loss • realistic meals you can actually stick to No extreme dieting. No complicated recipes. Just a structured plan designed to help you make progress while still living your life.

Fitness Nerd Custom Nutrition Plan Fuel your goals with a fully personalized nutrition plan built around your body, lifestyle, and training. This is not a generic template. Every plan is built using the Fitness Nerd Hybrid Meal Plan Engine, combining proven macro strategies with practical meals designed for real life. Whether your goal is fat loss, muscle gain, hormone support, or better energy, this system removes the guesswork so you can stay consistent. ⸻ What Your Plan Includes • Personalized calorie target • Full macro breakdown • 3-day rotating meal plan (breakfast, lunch, dinner, optional snack) • Portion guidance for each meal • Grocery list for simple shopping • Food swap guide so you’re never stuck eating the same meals • 30 days of access inside the Trainerize app to log meals and workouts Plans are designed to be simple, repeatable, and sustainable so you can stay consistent without constantly thinking about what to eat. ⸻ Pricing Options Choose the level of support that fits your goals. Custom Meal Plan — $97 • Fully personalized nutrition plan • 3-day rotating meal structure • Macros + calorie targets • Grocery list and food swaps Best for self-starters who want a structured plan to follow independently. ⸻ Personalized Nutrition Plan — $147 Includes everything in the Custom Meal Plan PLUS: • 1 macro adjustment within 30 days • meal swaps if needed • priority support Best for clients who want a little flexibility and professional adjustments as progress happens. ⸻ Nutrition Coaching — $247 / month Includes everything above PLUS: • ongoing macro adjustments • habit and nutrition coaching • monthly plan updates • messaging support inside Trainerize Best for clients who want accountability and continued guidance. ⸻ Current Clients Existing Fitness Nerd Training clients receive 20% off meal plans. ⸻ Why This System Works The Fitness Nerd approach focuses on: • high protein nutrition • sustainable fat loss • realistic meals you can actually stick to No extreme dieting. No complicated recipes. Just a structured plan designed to help you make progress while still living your life.

Fitness Nerd Custom Nutrition Plan Fuel your goals with a fully personalized nutrition plan built around your body, lifestyle, and training. This is not a generic template. Every plan is built using the Fitness Nerd Hybrid Meal Plan Engine, combining proven macro strategies with practical meals designed for real life. Whether your goal is fat loss, muscle gain, hormone support, or better energy, this system removes the guesswork so you can stay consistent. ⸻ What Your Plan Includes • Personalized calorie target • Full macro breakdown • 3-day rotating meal plan (breakfast, lunch, dinner, optional snack) • Portion guidance for each meal • Grocery list for simple shopping • Food swap guide so you’re never stuck eating the same meals • 30 days of access inside the Trainerize app to log meals and workouts Plans are designed to be simple, repeatable, and sustainable so you can stay consistent without constantly thinking about what to eat. ⸻ Pricing Options Choose the level of support that fits your goals. Custom Meal Plan — $97 • Fully personalized nutrition plan • 3-day rotating meal structure • Macros + calorie targets • Grocery list and food swaps Best for self-starters who want a structured plan to follow independently. ⸻ Personalized Nutrition Plan — $147 Includes everything in the Custom Meal Plan PLUS: • 1 macro adjustment within 30 days • meal swaps if needed • priority support Best for clients who want a little flexibility and professional adjustments as progress happens. ⸻ Nutrition Coaching — $247 / month Includes everything above PLUS: • ongoing macro adjustments • habit and nutrition coaching • monthly plan updates • messaging support inside Trainerize Best for clients who want accountability and continued guidance. ⸻ Current Clients Existing Fitness Nerd Training clients receive 20% off meal plans. ⸻ Why This System Works The Fitness Nerd approach focuses on: • high protein nutrition • sustainable fat loss • realistic meals you can actually stick to No extreme dieting. No complicated recipes. Just a structured plan designed to help you make progress while still living your life.

Plan includes: • Custom weekly workouts (up to 5 per week) — updated every week so you never get bored and always see progress. • 15-20-minute live check-in (1x per week) via video call. We’ll review your week, do form checks, answer questions, and make adjustments. (Optional but highly recommended.) • Messaging support for updates and questions — reviewed and addressed during scheduled check-ins. • Cancel anytime with 10 days’ notice. 💲 Pricing $185.68 every 4 weeks ($45/week) • Covers custom programming for up to 5 fresh workouts/week. • Includes your weekly 15-min live coaching session. • Flexible and personalized, not cookie-cutter. Fitness Nerd Training strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to to participate in the exercise. Fitness Nerd Training is not a licensed medical care provider and represents that she has no expertise in diagnosing, examining, or treating medical conditions of any kind or in determining the effect of any special exercise on a medical condition. You should understand that when participating in any exercise or exercise program there is a possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Fitness Nerd Training from any and all claims or causes of action, known or unknown, arising out of Fitness Nerd Training. By purchasing this program you agree. RESULTS VARY. ALL SALES FINAL.

Every 4 weeks you will get 4 session credits for Accountability & Coaching Session (expire after 4 weeks)

LIVE virtual strength training from home — coached in real time! Fitness Nerd LIVE Group Strength combines timed strength-training circuits with real-time coaching, exercise modifications, and form guidance in a fun group setting. Classes are approximately 30–45 minutes and are designed to be approachable for different fitness levels. Book any available LIVE Group Strength class directly through the app using your session credits. FOUNDING MEMBER PRESALE: 4 Sessions — $50 + processing 8 Sessions — $90 + processing Founding Member session credits expire 12 weeks after purchase to allow additional time during the pre-launch period. Classes begin September 21, 2026. REGULAR PRICING EFFECTIVE SEPTEMBER 21, 2026: 4 Sessions — $60 + processing 8 Sessions — $110 + processing Available class times may vary based on enrollment. 12-hour cancellation policy applies. Late cancellations and no-shows will result in the loss of that session credit.