This is my highest level of coaching, designed for people who want structure, accountability, and long-term results without having to manage their own training or routines alone. I build your entire micro-movement lifestyle. You just show up. You don't need another program. You need someone to build the system around your life, hold you to it, and adjust when chaos hits. Premium 1:1 is full-spectrum coaching for high-achievers who want maximum results with zero guesswork. I design every micro-movement, habit, and recovery practice specifically for your body, your schedule, and your goals. This isn't "here's your program, good luck." This is daily partnership. What You Get • Bi-weekly 60-minute coaching calls (6 calls/month), deep technique work, lifestyle integration, problem-solving • Fully customized micro-movement system. Every snack tailored to your pain points, energy patterns, and daily flow • Custom exercise videos, recorded specifically for your form and progression • Daily accountability, text-based check-ins, habit tracking, real-time adjustments • Nutrition and recovery guidance. Sleep, stress, fuel for your specific demands • Unlimited in-app messaging, questions answered within hours, not days • Monthly progress assessments, strength, mobility, energy, sleep, life performance How We Work Together Month 1: Audit and build: I map your entire week, identify micro-windows, and design your system Month 2: Integrate and refine: daily accountability, troubleshoot obstacles, adjust patterns Month 3: Optimize and sustain: lock in habits, plan long-term maintenance, graduate to self-sufficiency This is for you if: • You've invested in programs before but need the accountability to finish • Your schedule is unpredictable and requires constant adjustment • You want someone else to think about this so you don't have to • You're ready for complete transformation, not incremental improvement Not for you if: • You're looking for the cheapest option • You want to figure it out yourself • You can't commit to showing up for calls and check-ins

Every month you will get 8 session credits for 1:1 Online Personal Training Session 60 min (expire after 3 months)

App Guided Program + Weekly Online Personal Training The complete micro-movement system for busy people who don't do gyms. You don't need more time. You need a system that fits into the life you already have. Strong at Home Fundamentals is a 12-week progressive coaching program built on one truth: small, strategic movement snacks throughout your day outperform one exhausted gym session you skip. This isn't about "finding time to exercise." It's about integrating strength, mobility, and energy into your existing routine—between meetings, after bedtime, while your coffee brews. What You Get • 12-week progressive system in the FitbyNando App (Initial → Mid-Tier → Athletic Living phases) • Personalized micro-movement schedule based on your daily reality (parent duties, desk hours, travel) • 5 guided movement snacks per week (10-20 min each, bodyweight + resistance band) • Weekly 60-minute coaching call for technique, progression, and life adjustments • Video form checks (submit anytime, get feedback within 24 hours) • Direct messaging access for real-time troubleshooting • Breathing and recovery practices integrated into your day, not added to it How It Works We start with your actual schedule. Not an ideal one. The real one. Weeks 1-4 (Initial): Restore movement patterns, 3 micro-sessions daily Weeks 5-8 (Mid-Tier): Build the habit, 4 micro-sessions, progressive load Weeks 9-12 (Athletic Living): Integrate into lifestyle, performance, sustainability Each phase respects tissue adaptation timelines and your chaotic reality. Equipment Needed • Resistance bands • Towel • Chair or wall • 6x6 feet of floor space No gym. No commute. No changing clothes. By Week 12, You Will: • Move through your day without pain or stiffness • Have energy left for family, hobbies, yourself • Finally be consistent—because the system fits your life • Know exactly how to maintain this for years This is for you if: • You've tried "workout programs" you abandoned • You sit all day and feel 20 years older than you are • You're a parent who can't find an hour, but can find 5 minutes • You want strength without gym intimidation or time sacrifice Not for you if: • You want quick fixes or "lose 30 pounds in 30 days" • You can commit to 60-minute gym sessions 5x/week • You prefer complex equipment and extreme routines

On purchase, you will get 12 session credits for 1:1 Online Personal Training Session 60 min (expire after 4 months)

4 Weeks | 5 Workouts per Week | App Guided The Office Workout is a 4-week training program designed specifically for people who spend most of their day sitting at a desk. Long hours of sitting lead to stiffness, poor posture, reduced muscle engagement and recurring aches in the neck, shoulders, lower back and hips. This program addresses those problems directly using simple, effective movements you can perform at home or at the office. All workouts are delivered through the FitbyNando App with clear explanation videos and minimal equipment. What You Get • 4 weeks of structured training • 5 short workouts per week • App-guided sessions with explanation videos • Bodyweight and elastic band exercises • No gym required • Office and home friendly movements What This Program Focuses On • Reversing desk related posture issues through shoulder blade, mid trap and rhomboid activation • Reducing lower back tension with lumbar mobility and QL strengthening • Improving hip, hamstring and torso flexibility • Building endurance in posture critical muscles • Re teaching proper muscle engagement during daily activities How It Works Each workout blends: • mobility drills to restore joint movement • low load strength work to activate underused muscles • postural control exercises to improve alignment and endurance The sessions are short, focused and designed to fit into a busy work schedule without adding fatigue. Equipment Needed • Elastic bands • Chair or desk • Wall and floor space The Result After 4 weeks, you will feel less stiff, stand taller and move with better control throughout the day. You will also gain simple strategies to reduce discomfort and improve posture during long hours of desk work. This program is designed to support your workday, not interrupt it.