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

💻 Busy Professional Virtual Training 30-Minute Private Sessions – Month-to-Month Package Built for busy professionals who need quick, customized, and consistent workouts—without sacrificing results. Whether you train before work, during lunch, or in the evening, these sessions keep you accountable and on track. ✔️ 1-on-1 Live Coaching via FaceTime or what’s app ✔️ Real-Time Feedback, Cues, and Modifications ✔️ Tailored to Your Goals, Fitness Level & Equipment ✔️ Structured Weekly Program with Check-Ins 📲 Your Training App Includes: • 🥗 Meal & Macro Tracking • ✅ Daily Habit & Goal Tracking • 📊 Progress Photos, Body Stats & Measurements • 🔔 Reminders & Accountability Check-ins • 🧠 Optional Mindset Tasks & Journal Prompts • 📝 Program Recaps & Notes After Each Session 📦 Monthly Session Options (Auto-Renewing) 4x/week • 16 sessions/month • $30 per session • Total: $480 • With Stripe Fee: $496.62 3x/week • 12 sessions/month • $33 per session • Total: $396 • With Stripe Fee: $409.27 2x/week • 8 sessions/month • $35 per session • Total: $280 • With Stripe Fee: $289.82 💳 Stripe fees included in the final price. 💰 Manual Payment Policy (if not enrolled in auto-pay): Clients who opt out of auto-pay are responsible for: • Tracking their own session usage • Submitting payment before their new cycle starts • A $20 late fee will be charged for payments not received on time 🔁 Auto-pay is the preferred method—it keeps things consistent and ensures you’re always up to date without any hassle. 🔒 Cancellation + Session Policy: • Month-to-month commitment, auto-renews every 4 weeks • 15-day notice required to cancel or pause • Sessions expire after 45 days • No refunds for missed or unused sessions ⚠️ Liability 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 to the above terms. Results vary. All sales 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)

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)