App Guided Program + Weekly Online Personal Training Athletic Living Foundations is a complete 12-week coaching program designed for adults who want to build strength, move better, and stay active without pain. This program is ideal for people between 30 and 50 who work long hours and live busy lives, but still want to feel capable, confident, and athletic in their bodies. You will follow a structured training plan inside the FitByNando App and meet once per week for a 60-minute online personal training session focused on technique, progression, and individual needs. This is a progressive system to build lasting athletic capacity that supports daily life, recreational sports, and long-term health. What You Get • 12 weeks of structured training inside the FitByNando App • 5 guided workouts per week • One 60 minute online personal training session every week • Personalized progressions and exercise adjustments • Bodyweight and elastic band-based training • Minimal equipment required • Direct coaching, feedback, and accountability Who This Program Is For This program is for you if you want to • Feel strong and capable again • Reduce pain and stiffness from work or training • Return to sports or physical activities with confidence • Train intelligently instead of pushing through discomfort • Build habits that support health, performance, and longevity You do not need to be advanced. You only need to be willing to train consistently and learn how to move better. How Athletic Living Foundations Helps You • Build full body strength without unnecessary joint stress • Improve posture and movement quality • Reduce back, hip, knee, shoulder, and neck discomfort • Increase balance, coordination, and stability • Move with more control, confidence, and efficiency • Learn how to train in a way that supports you long term In-App Training You will follow daily workouts designed to improve strength, mobility, posture, and movement control. The program is periodized across 12 weeks so each phase builds on the previous one. This allows your body to adapt safely, progressively, and sustainably. Each workout includes • Clear video demonstrations • Coaching cues and intent • Progressions and regressions • Focus on quality over quantity Weekly Online Personal Training Session Your weekly 60 minute online session is where coaching and learning happen. This session is used to • Refine technique • Adjust exercises and progressions • Address pain, stiffness, or limitations • Improve movement awareness and confidence This will accelerate results and keep you training safely. Breathing and Recovery Practices During the program, you will also learn simple breathing and recovery practices that help you • Improve posture and rib cage mechanics • Reduce unnecessary tension • Recover better between sessions • Improve focus and body awareness These practices are short, practical, and designed to fit into real life. Equipment Needed • Elastic bands • Chair or desk • Wall and floor space No gym required. Program Outcome: By the end of 12 weeks, you should feel • Stronger and more stable • More comfortable moving and training • More confident participating in physical activities or sports • Clear on how to continue training intelligently for years Athletic Living Foundations is about building a body that supports your life, not one that breaks down under it.

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

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. Most people already know what they should do. What they struggle with is consistency, follow through, and adjusting when life gets busy. This program exists to solve that. I do not only guide your exercises and plan your training to reach your goals. I actively coach your habits, routines, and daily movement, introducing methods and practices that promote wellness and healthy living and helping you integrate them naturally into your life. What You Get • Two 60 minute live personal training sessions per week • Option to add additional weekly sessions at a better package rate • Fully personalized training program inside the FitbyNando app • Custom exercises recorded specifically for you • Daily accountability and habit coaching • Mobility, breathing, stretching, and recovery routines • Weekly lifestyle planning and adjustments • Monthly progress assessments • Unlimited in app chat support Who This Is For • Busy professionals who want guidance and accountability • People who struggle to stay consistent on their own • Clients focused on strength, posture, mobility, and longevity • Anyone who wants an athletic body that ages well If you are tired of starting and stopping on your own, this is where structure, guidance, and accountability come together. Start today.

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