2o week Custom 1:1 Coaching to build a leaner, stronger and confident you to step on stage while improving your overall health and wellness. This is individualized to you, your starting point and progress to reach your goals of stepping on stage and improve your glutes, hamstrings and overall physique. You get unlimited access to me by text, email and message. The more questions you ask the better your experience and results. There are no bad or stupid questions.😁 Your progress or lack thereof will dictate what we change and what we change it to...unless you get bored. Everything you need to be Accountable, Lean Out, Improve Self Confidence and most importantly build your best body for the stage and life. Coaching and Training • Weight Training Protocol • Cardio Protocol • Core Program ***Review of Any exercises you want to confirm form is perfect on*** • Each with planned changes and progressions based on progress toward your goal. Access to my training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! • If we need to provide changes or additional exercises videos... we will shoot them and put them in your app Learn what to eat, we teach you how to calculate calories and macros for the entire prep! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness Pal (MFP) • MFP Integrates with our training app • Every Week I will provide feedback on your nutrition... what you are doing well, what needs improvement and what needs to be changed. Plus we will cover posing, suit and peak week. Getting Started: Step one is to click the link below and pay. Next you will get an invite to install our training app, upload front, back and side pics as well as current weight (covered on the phone but we need this logged in the app as well). I will create your initial programming and nutrition plan. After getting started... you will upload your weight once per week on the same day of the week at the same time of day. Pics will be updated every 2 weeks. Every 2 weeks we will schedule a progress update phone call and review your successes, hurdles and what we can do better.

2o week Custom 1:1 Coaching Billed Monthly Coaching to build a leaner, stronger and confident you to step on stage while improving your overall health and wellness. This is individualized to you, your starting point and progress to reach your goals of stepping on stage and improve your glutes, hamstrings and overall physique. You get unlimited access to me by text, email and message. The more questions you ask the better your experience and results. There are no bad or stupid questions.😁 Your progress or lack thereof will dictate what we change and what we change it to...unless you get bored. Everything you need to be Accountable, Lean Out, Improve Self Confidence and most importantly build your best body for the stage and life. Coaching and Training • Weight Training Protocol • Cardio Protocol • Core Program ***Review of Any exercises you want to confirm form is perfect on*** • Each with planned changes and progressions based on progress toward your goal. Access to my training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! • If we need to provide changes or additional exercises videos... we will shoot them and put them in your app Learn what to eat, we teach you how to calculate calories and macros for the entire prep! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness Pal (MFP) • MFP Integrates with our training app • Every Week I will provide feedback on your nutrition... what you are doing well, what needs improvement and what needs to be changed. Plus we will cover posing, suit and peak week. Getting Started: Step one is to click the link below and pay. Next you will get an invite to install our training app, upload front, back and side pics as well as current weight (covered on the phone but we need this logged in the app as well). I will create your initial programming and nutrition plan. After getting started... you will upload your weight once per week on the same day of the week at the same time of day. Pics will be updated every 2 weeks. Every 2 weeks we will schedule a progress update phone call and review your successes, hurdles and what we can do better.

Everything you need for 20 weeks of Bikini Prep! Everything you need to step on stage or just built the best looking and feeling you. This program is built form the last 20 years of working with thousands of clients in my own commercial gym and online. The programming produces results and we the real world results to show it. Get 20 weeks of training programming • Weight Training Protocol • Cardio Protocol • Core Program FREE access to our training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! Learn what to eat, we teach you how to calculate calories and macros for the entire 5 Months! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness pal that • Nutrition Integrates with our training app Posing Program • Practice, your competitors won’t! • Planned monthly progression • Show up ready to dominate the stage with incredible stage presence!

Everything you need to step on stage or just built the best looking and feeling you. This program is built form the last 20 years of working with thousands of clients in my own commercial gym and online. The programming produces results and we the real world results to show it. Get 20 weeks of training programming • Weight Training Protocol • Cardio Protocol • Core Program FREE access to our training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! Learn what to eat, we teach you how to calculate calories and macros for the entire 5 Months! • Four TARGETS work to hit them and you will be lean and muscular! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness pal that • Nutrition Integrates with our training app Posing Program • Practice, your competitors won’t! • Planned monthly progression • Show up ready to dominate the stage with incredible stage presence!

Everything you need to step on stage or just built the best looking and feeling you. This program is built form the last 20 years of working with thousands of clients in my own commercial gym and online. The programming produces results and we the real world results to show it. Get 20 weeks of training programming • Weight Training Protocol • Cardio Protocol • Core Program FREE access to our training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! Learn what to eat, we teach you how to calculate calories and macros for the entire 5 Months! • Four TARGETS work to hit them and you will be lean and muscular! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness pal that • Nutrition Integrates with our training app Posing Program • Practice, your competitors won’t! • Planned monthly progression • Show up ready to dominate the stage with incredible stage presence!

Everything you need to step on stage or just built the best looking and feeling you. This program is built form the last 20 years of working with thousands of clients in my own commercial gym and online. The programming produces results and we the real world results to show it. Get 20 weeks of training programming • Weight Training Protocol • Cardio Protocol • Core Program FREE access to our training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! Learn what to eat, we teach you how to calculate calories and macros for the entire 5 Months! • Four TARGETS work to hit them and you will be lean and muscular! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness pal that • Nutrition Integrates with our training app Posing Program • Practice, your competitors won’t! • Planned monthly progression • Show up ready to dominate the stage with incredible stage presence!

This program is built form the last 20 years of working with thousands of clients in my own commercial gym and online. The programming produces results and we have the real world results to show it. Get 20 weeks of training programming • Weight Training Protocol • Cardio Protocol • Core Program FREE access to our training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! Learn what to eat, we teach you how to calculate calories and macros for the entire 5 Months! • Four TARGETS work to hit them and you will be lean and muscular! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness pal that • Nutrition Integrates with our training app

Everything you need to step on stage or just built the best looking and feeling you. This program is built form the last 20 years of working with thousands of clients in my own commercial gym and online. The programming produces results and we the real world results to show it. Get 20 weeks of training programming • Weight Training Protocol • Cardio Protocol • Core Program FREE access to our training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! Learn what to eat, we teach you how to calculate calories and macros for the entire 5 Months! • Four TARGETS work to hit them and you will be lean and muscular! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness pal that • Nutrition Integrates with our training app Posing Program • Practice, your competitors won’t! • Planned monthly progression • Show up ready to dominate the stage with incredible stage presence!

Everything you need for 20 weeks of Wellness Prep! Everything you need to step on stage or just built the best looking and feeling you. This program is built form the last 20 years of working with thousands of clients in my own commercial gym and online. The programming produces results and we the real world results to show it. Get 20 weeks of training programming • Weight Training Protocol • Cardio Protocol • Core Program FREE access to our training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! Learn what to eat, we teach you how to calculate calories and macros for the entire 5 Months! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness pal that • Nutrition Integrates with our training app Posing Program • Practice, your competitors won’t! • Planned monthly progression • Show up ready to dominate the stage with incredible stage presence!

Everything you need for 20 weeks of Women's Physique Prep! Everything you need to step on stage or just built the best looking and feeling you. This program is built form the last 20 years of working with thousands of clients in my own commercial gym and online. The programming produces results and we the real world results to show it. Get 20 weeks of training programming • Weight Training Protocol • Cardio Protocol • Core Program FREE access to our training app for the duration of the program • How to do the exercises • Exercise Videos • Record and track sets, reps and rest to maximize progress in the shortest amount of time! Learn what to eat, we teach you how to calculate calories and macros for the entire 5 Months! • How many calories • How many grams of carbs, protein and fat • Percent of carbs, protein and fat • Track everything in the FREE version of My Fitness pal that • Nutrition Integrates with our training app Posing Program • Practice, your competitors won’t! • Planned monthly progression • Show up ready to dominate the stage with incredible stage presence!

# 5-Month Physique Reset Program Whether your goal is to simply feel like yourself again or lay the foundation for a future competition, this program is designed to help you regain control with a structured, sustainable plan. This is not a contest prep program. Instead, it's a personalized coaching experience focused on rebuilding healthy habits, improving body composition, and helping you return to the physique you know you're capable of achieving. ## What's Included ### Initial Physique Strategy Session (60–90 Minutes) We'll review your goals, training history, nutrition, schedule, lifestyle, and current physique to develop a personalized roadmap for the next five months. ### Customized Nutrition Plan Receive individualized calorie and macronutrient targets based on your goals, along with ongoing adjustments as your body changes. ### Personalized Training Program A customized resistance training program designed around your experience level, available equipment, schedule, and physical limitations. ### Monthly Coaching Calls Meet once each month to review your progress, make adjustments, answer questions, and ensure you're continuing to move toward your goals. ### Progress Monitoring Regular review of your progress photos, body weight, and feedback to make strategic adjustments throughout the program. ### Coaching Support Questions between scheduled calls? You'll have direct access for guidance and support throughout the program. ## Who This Program Is For * Former physique competitors wanting to regain their lean physique * Individuals who have gained weight and want a structured plan to get back on track * Those considering a future competition but wanting to rebuild first * Anyone who prefers a lower-accountability coaching option than full contest preparation ## This Program Is Not * A contest preparation program * A weekly accountability coaching program * A rapid weight-loss program Instead, it's designed to help you create consistent progress while building habits that can be maintained long after the program ends. ## Investment **$697** Five months of personalized coaching designed to help you regain confidence, rebuild consistency, and move back toward your best physique.

**FitWorkz Alumni App Access ** **$19.99/month • Cancel Anytime** Continue using the FitWorkz training app even after your coaching program ends. With App Access Membership, you'll retain access to: ✔ Your current training program ✔ Past workout history and performance data ✔ Progress photos ✔ Bodyweight and measurement tracking history ✔ Previously assigned nutrition targets and macros ✔ Exercise video demonstrations ✔ Workout logging and tracking tools This option is perfect for clients who want to continue training independently while keeping all of their progress and training data organized in one place. **Please Note:** This membership provides app access only and does not include coaching services. Not included: * Custom programming * Program updates * Nutrition coaching or adjustments * Check-ins * Messaging support * Contest prep guidance Membership renews monthly and may be canceled at any time.

FITWORKZ STRONG AFTER 40 THE 4-WEEK TRAINING RESET You're putting in the work. Now it's time to make your workouts work for you. Are you a woman over 40 who consistently exercises, lifts weights, and watches what you eat — but still feels frustrated that your physique doesn't reflect your effort? The answer may not be more workouts, more cardio, or eating less. It may be that your training lacks the structure, progression, and consistency needed to produce measurable results. INTRODUCING THE 4-WEEK TRAINING RESET FitWorkz Strong After 40 is a structured, four-week resistance-training program for women who already exercise and want to build muscle, improve strength, and take a more purposeful approach to changing their body composition. Instead of guessing what to do each time you enter the gym, you'll follow a clear training plan designed around progressive overload, measurable performance, and consistent execution. WHAT'S INCLUDED 1. FOUR RESISTANCE-TRAINING WORKOUTS PER WEEK A structured upper/lower split: • Upper Body 1 • Lower Body 1 • Upper Body 2 • Lower Body 2 2. CORE TRAINING One repeatable core workout performed 3–4 times per week. 3. CARDIO GUIDANCE At least 15 minutes of cardiovascular exercise, three times per week. 4. FOUR-WEEK PROGRESSION SYSTEM Learn how to progressively challenge your muscles by tracking and improving training performance. 5. EXERCISE DEMONSTRATIONS Access exercise instructions and demonstrations directly through the Trainerize app. 6. WORKOUT AND PROGRESS TRACKING Record weights, repetitions, and workout performance. Track weekly body weight and progress photographs. 7. FOUR-WEEK TRAINING GUIDE Practical instruction on double progression, training intensity, recovery, cardio, and measuring results. WHY THIS PROGRAM IS DIFFERENT This isn't another random collection of workouts designed to make you sweat or leave you exhausted. It's a structured system designed to teach you how to train with purpose. You'll learn to select appropriate working weights, progressively challenge your muscles, and measure improvements from week to week. The goal isn't to train harder. It's to train smarter and consistently give your body a reason to adapt. WHO IS THIS PROGRAM FOR? Women 40+ who: • Already have some gym and resistance-training experience. • Want to build strength and muscle. • Want to improve their body composition. • Feel their current workouts lack structure or progression. • Are ready to follow a four-day-per-week training program. This is a self-guided program delivered through the Trainerize app for four weeks. It does not include individual coaching or personalized nutrition prescriptions. YOUR INVESTMENT: $97 ONE-TIME Four weeks. Four resistance-training workouts per week. One clear objective: STOP GUESSING. START TRAINING WITH PURPOSE. Get started today with FitWorkz Strong After 40.

# 5-Month Physique Reset Program Whether your goal is to simply feel like yourself again or lay the foundation for a future competition, this program is designed to help you regain control with a structured, sustainable plan. This is not a contest prep program. Instead, it's a personalized coaching experience focused on rebuilding healthy habits, improving body composition, and helping you return to the physique you know you're capable of achieving. ## What's Included ### Initial Physique Strategy Session (60–90 Minutes) We'll review your goals, training history, nutrition, schedule, lifestyle, and current physique to develop a personalized roadmap for the next five months. ### Customized Nutrition Plan Receive individualized calorie and macronutrient targets based on your goals, along with ongoing adjustments as your body changes. ### Personalized Training Program A customized resistance training program designed around your experience level, available equipment, schedule, and physical limitations. ### Monthly Coaching Calls Meet once each month to review your progress, make adjustments, answer questions, and ensure you're continuing to move toward your goals. ### Progress Monitoring Regular review of your progress photos, body weight, and feedback to make strategic adjustments throughout the program. ### Coaching Support Questions between scheduled calls? You'll have direct access for guidance and support throughout the program. ## Who This Program Is For * Former physique competitors wanting to regain their lean physique * Individuals who have gained weight and want a structured plan to get back on track * Those considering a future competition but wanting to rebuild first * Anyone who prefers a lower-accountability coaching option than full contest preparation ## This Program Is Not * A contest preparation program * A weekly accountability coaching program * A rapid weight-loss program Instead, it's designed to help you create consistent progress while building habits that can be maintained long after the program ends. ## Investment **$797** Five months of personalized coaching designed to help you regain confidence, rebuild consistency, and move back toward your best physique.

Middle Age Makeover

Weekly progress feedback.

Now → September Show Custom contest prep training program Full Trainerize access Exercise videos Workout logging Performance tracking Weekly: Review workouts Review progression Review strength markers Adjust training variables as prep fatigue changes Update weight Bi-weekly: Zoom coaching calls Update progress pictures Additional: Physique feedback from judge perspective Boundaries: Nutrition stays with current coach Peak week stays with current coach Cardio prescription stays with current coach unless she asks after September

"Unleash Your Potential: Motocross Training Program for Beginner Riders and Racers" Equipment Barbell and Plate weight (standard olympic and 315 weight set is adequate) Dumbells...5-50 lbs is ideal Indo style balance borad TRX or Generic brand Suspension Trainer Mini and Super Mini Powerlifting Bands Squat Rack Place to do Pullups 🏁 Ready to dominate the track? Get ready to rev up your skills with our comprehensive 6-week Motocross training program! 🏍️ Designed for beginner riders and racers, our program is your ticket to unlocking your full potential and mastering the art of Motocross. Whether you're hitting the trails for the first time or looking to take your riding to the next level, our expertly crafted program will help you build the strength, balance, flexibility, and control you need to succeed on the track. Over the course of 6 weeks, you'll embark on a transformative journey that includes: 💪 Resistance Training: Build lean muscle and increase overall strength to power through corners, jumps, and rough terrain with ease. 🤸‍♀️ Balance Training: Improve your stability and coordination to maintain control and stability on the bike, even in the most challenging conditions. 🧘 Flexibility Training: Enhance your range of motion and prevent injury by incorporating dynamic stretching and mobility exercises into your routine. 💥 Core Training: Strengthen your core muscles to improve stability and control, allowing you to maneuver the bike with precision and confidence. 🏃‍♂️ Cardio Training and Conditioning: Boost your endurance and stamina to keep you going strong from gate drop to checkers, whether you're tearing up the track or tackling long rides. With our comprehensive training program, you'll be better equipped than ever to tackle jumps, navigate tight turns, and conquer obstacles with confidence. Whether you're aiming for the podium or simply looking to improve your riding skills, our program has everything you need to succeed. So what are you waiting for? Gear up, rev your engines, and let's hit the track together! Enroll in our Motocross training program today and unleash your inner champion!

"Unleash Your Potential: Motocross Training Program for Beginner Riders and Racers" Equipment Needed Axle Barbell Set Mini and Super Mini Powerlifting Bands Indo Board style Balance Board 🏁 Ready to dominate the track? Get ready to rev up your skills with our comprehensive 6-week Motocross training program! 🏍️ Designed for beginner riders and racers, our program is your ticket to unlocking your full potential and mastering the art of Motocross. Whether you're hitting the trails for the first time or looking to take your riding to the next level, our expertly crafted program will help you build the strength, balance, flexibility, and control you need to succeed on the track. Over the course of 6 weeks, you'll embark on a transformative journey that includes: 💪 Resistance Training: Build lean muscle and increase overall strength to power through corners, jumps, and rough terrain with ease. 🤸‍♀️ Balance Training: Improve your stability and coordination to maintain control and stability on the bike, even in the most challenging conditions. 🧘 Flexibility Training: Enhance your range of motion and prevent injury by incorporating dynamic stretching and mobility exercises into your routine. 💥 Core Training: Strengthen your core muscles to improve stability and control, allowing you to maneuver the bike with precision and confidence. 🏃‍♂️ Conditioning: Boost your endurance and stamina to keep you going strong from gate drop to checkers, whether you're tearing up the track or tackling long rides. With our comprehensive training program, you'll be better equipped than ever to tackle jumps, navigate tight turns, and conquer obstacles with confidence. Whether you're aiming for the podium or simply looking to improve your riding skills, our program has everything you need to succeed. So what are you waiting for? Gear up, rev your engines, and let's hit the track together! Enroll in our Motocross training program today and unleash your inner champion!