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ARE YOU READY TO FEEL THE AB-FECT?! FINALLY! A truly functional core program… This is an 8 week ABS & HIIT Cardio ONLY Program! Equipped with the function, variation, and intensity to turn you into your very own AB DADDY or AB MAMA! The AB circuits will build in intensity as the program and you progress. Varying in style and exercises, you will NOT be repeating any circuits throughout the program. I will consistently deliver you something new to ensure muscle confusion and excitement for the next challenge whether that be switching the circuit style, the exercises, or the intensity. Your HIIT Cardio will consist of either a 1:1 or 2:1 ratio of High Intensity / Low intensity. Performed on any cardio machine you like. HOWEVER! The treadmill will be best form for this program as the rotation while you run will aid in slimming you down and getting those abs to POP POP POP! As well as, forcing hip extension to elongate your hip flexors and combat a sedentary lifestyle. NOT ONLY will this program provide you the tools to get the waistline of your dreams, but it also confronts the quintessential lifestyle conundrum of our era… being sedentary and the musculoskeletal repercussions of a mostly sedentary lifestyle. The grand purpose of this program is not just to deliver some AB workouts, anyone can do that. The purpose here is to make it aesthetic and functional. So. I ask again… ARE YOU READY TO FEEL THE AB-FECT?! LIGHTS, CAMERA… AB-FECT! Program length: 8 weeks Ideal participant: Any and all looking to gain functional aesthetics in their core Age range: 16-65 Location: At home or a gym studio Equipment Highlight: minimal; light weight barbell, med ball, stability ball, light DBs, small plates, mini bands Goal: Functional core strength & aesthetics After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Alpha Aesthetic Where strength and dominance meet functional aesthetics Alpha Aesthetic is a high-intensity, advanced training program built for those who want it all; Upper body power, strong sculpted legs,, and a physique that commands respect. Inspired by the classic bro split, this program takes it a step further by emphasizing glute and leg training for a more complete, aesthetic build. You’ll train five days a week with strategic muscle pairings like Chest & Back or Chest & Arms, and lower body sessions that target glutes twice weekly, alongside with either quad or hamstring dominant movements. Designed for real growth and going past the genetic potential without PEDs If you’re experienced in the gym, hungry for a challenge, and ready to train with purpose, this is your next level. Program length: 1 month Ideal participant: 1-2 yr previous workout experience, any gender Age range: 18-45 Location: Gym with vers equipment Equipment Highlight: hip thrust machine, smith machine that goes all the way down After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Welcome to ATFR or ‘Ass Tight, Fit Right’ ! The program speaks for itself.. ATFR is Designed to sculpt, shape, and strengthen your glutes and legs, this isn’t just another lower body routine, it’s a full-on commitment to growth and aesthetics With a curated lineup of my most effective glute-focused leg days, every workout in this program is built to maximize tension, drive progressive overload, and target the muscle groups that matter most when it comes to building lower body strength and aesthetics. Whether you’re chasing curves, power, or confidence, this program will help you tighten up, tone up, and level up. All you have to do is show up and give it your best. Program length: 4 weeks Ideal participant: 6mo-1yr previous workout experience, any gender Age range: 18-45 Location: Gym w/ vers equipment Equipment Highlight: hip thrust machine, cable machine for kick backs, bands After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
ATFR: The Blueprint for a Strong, Sculpted Lower Body Ready to build strength, confidence, and a lower body that speaks volumes? ATFR—Ass Tight, Fit Right—was made for you. This program is for the ones chasing thickness, tone, and unapologetic power. With my top-tier leg day workouts strategically programmed for glute growth, strength, and symmetry, you’ll move with a new level of confidence and some STANK to that walk bb gyal! If you’re tired of guessing what works, this is the blueprint. Tried, tested, and designed to help you unlock the shape, strength, and energy you’ve been chasing. Let’s get to WERK! -2x Resistance Training BOOTY & ABS -1x Circuit Style BOOTY/ ABS/ CARDIO -1x Full Upper Body & Cardio Program length: 4 weeks Ideal participant: 6mo previous workout experience, any gender Age range: 18-45 Location: Gym w/ vers equipment Equipment Highlight: hip thrust machine, cable machine for kick backs, bands After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Welcome to Ass Tight, Fit Right - Lvl 1, your official prep phase for the full ATFR experience. This 4-week intro program is designed to ease you into the structure and intensity of ATFR, while still delivering real results. You’ll train 3x per week with: • 2 Glute & Core Days • 1 Glute-Focused Circuit Day Whether you’re new to resistance training or just want a smoother ramp-up, this is your foundation for a stronger, firmer, more sculpted lower body. Same mission. Same results. Just a little lighter on the load… for now. =) Program length: 4 weeks Ideal participant: ZERO previous workout experience, any gender Age range: 18-45 Location: Gym w/ vers equipment Equipment Highlight: hip thrust machine, cable machine for kick backs, bands After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Welcome to Ass Tight, Fit Right - Lvl 1, your official prep phase for the full ATFR experience. This 4-week intro program is designed to ease you into the structure and intensity of ATFR, while still delivering real results. You’ll train 3x per week with: • 2 Glute & Core Days • 1 Glute-Focused Circuit Day Whether you’re new to resistance training or just want a smoother ramp-up, this is your foundation for a stronger, firmer, more sculpted lower body. Same mission. Same results. Just a little lighter on the load… for now =) After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected] Enjoy ATFR Lvl 1 - Week 1 on me! Booty gains loading…. This is the beginning of your BIG BOOTY JUDY JOURNEY! 3 workouts included here ! -2x Booty & Abs -1x Circuit Booty & Abs Full Program: Length: 8 weeks Frequency: 3x week Goal: Mass gain, cut, beginner fitness
Bad Bitch Fitness (BBF) Strong. Sculpted. Unapologetic. BBF is for the women who are ready to show up and shut it down. Sculpt the physique that turns heads and builds confidence. This program when done consistently will give you that model hour glass figure you’ve been chasing. This is a high-intensity, aesthetics-focused program built to shape your curves, tighten your waistline, and elevate your strength. You’ll train through circuit-style workouts using dumbbells, barbells, bands, benches, and bodyweight—paired with short, effective bursts of HIIT cardio (15 min max) to preserve muscle while shedding fat. BBF delivers my signature HIAIT training style (High Intensity Aesthetic Interval Training), with structured guidance and video support every step of the way. Whether you are a model trying to tighten TF up, a seasoned studio girly looking for some spice, a big girl looking for direction, or an aspiring BAD BITCH! BBF is for you mama. Get into it Program length: 4 weeks Ideal participant: 1-2 yr previous workout experience, any gender Age range: 18-50 Location: Studio or home Equipment Highlight: mini barbells, platform, booty bands Goal: Booty & Waist toning, runway model physique After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Bad Bitch Fitness: Level 1 “Faith backed by desire is the starting point for any bad bitch.” – Jefferson Pereira Welcome to the beginning of your BBF journey. If you’re new to the gym or just getting back into a rhythm, this is where you start building the body, mindset, and energy of the woman you’re becoming. BBF Level 1 is a 4-week, 3-day-a-week program designed to ease you into the signature Bad Bitch Fitness style. You’ll train through full-body HIAIT circuits (High Intensity Aesthetic Interval Training) with a glute-focused twist, followed by short HIIT cardio sessions to boost fat loss while preserving muscle tone. Expect a blend of dumbbells, barbells, bands, benches, and bodyweight training. Every movement is clearly guided through video and written instruction, so you are never confused on form or technique. Whether you’re just starting out or reclaiming your power, this program was made for the woman who’s ready to move like the BADDEST BITCH IN THE MF ROOM! LETS GET THIS WERK! Program length: 4 weeks Ideal participant: ZERO previous workout experience, any gender Age range: 18-50 Location: Studio or home Equipment Highlight: mini barbells, platform, booty bands Goal: Booty & Waist toning, runway model physique After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Part 2 in my 4 part weight loss series. Big Sexy is more than a weight loss program.. Here we also begin the foundation for anesthetics as well. Designed for the person who has already conquered the first phase of their journey. You’ve lost weight, built habits, and created momentum. Now it’s time to keep going. Building real strength, refining your physique, and developing the kind of functional aesthetics that not only look good, but supports life’s everyday activities. Big Sexy bridges the gap between fat loss and strength development. You’ll follow a progressive training structure focused on resistance-based movement, core control, and total-body conditioning—designed to help you continue shedding body fat while building lean muscle in all the right places. This program is ideal for intermediate exercisers who are ready to step into a more strategic and sustainable form of training. It’s not just about continuing to lose weight; it’s about building a body that performs, endures, and reflects the work you’ve already put in. Program Length: 8 weeks Program Frequency: 5-6 days/week Program Goal: weight loss, strength/ muscle gains After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Circuit Queen is a 4-week circuit-based training program built for anyone who wants to move with power, energy, and pride. Whether you’re a drag performer, a nightlife icon, an OnlyFans star, or just someone who wants to feel snatched and strong. This is your prescription for glow-up conditioning. You’ll train 4 days a week (Monday, Tuesday, Thursday, Friday) through my signature HIAIT style: High Intensity Aesthetic Interval Training. Each session combines strength-focused circuit training with short, effective HIIT cardio bursts—designed to tone your entire body, build stamina, and keep that booty lifted. The workouts can be done at home or in the gym using dumbbells, resistance bands, light barbells, a bench, and your own bodyweight. Whether you’re starting your fitness journey or looking for a quick sweat before a night out, this program fits your flow. Clear written and video instructions guide you through every step—so all you have to do is show up and slay. No matter your gender, identity, or fitness level, this one’s for the bold, the beautiful, The Queens Program length: 4 weeks Ideal participant: Twink - Bear Age range: Circuit forever bitch Location: Studio or home Equipment Highlight: mini barbells, platform, booty bands Goal: Booty & Waist toning, model physique, skinny legend realness After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Dirty 30 30 minutes. No time wasted. All results. Dirty 30 is a high-efficiency training program designed for the busy professional, parent, or go-getter who needs a workout that works without taking over your schedule. Every session is just 30 minutes, but don’t let the short duration fool you.. these workouts are intense, intentional, and highly effective. This program combines functional strength training with metabolic conditioning to help you build lean muscle, burn fat, and move better in your day-to-day life. Whether you’re training at home or in the gym, all you need is a small setup and a big commitment to show up. Perfect for anyone looking to stay consistent, get stronger, and feel more energized without sacrificing hours of their day. Dirty 30 proves that you don’t need more time, you just need the right time. Program Length: 8 weeks Program Frequency: 3 days/week Program Goal: Mobility, strength, functional aesthetics After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Final Boss The final phase. The ultimate challenge. Let’s level up. Final Boss is the fourth stage in my 4 part weight loss series and the most intense chapter in your weight loss transformation. Designed for those who have already built consistency, strength, and discipline, this program pushes you into full-body power, performance, and precision. You’ll train four days per week with workouts that pair major upper and lower body lifts. EX: deadlifts and bench press, squats and rows—strategically programmed to target both anterior and posterior chains for full-body balance and symmetry. Every training day includes 7 working sets: two compound lifts plus an accessory movement, followed by up to 20 minutes of focused HIIT cardio to burn fat while preserving lean muscle. This isn’t random movement, it’s intentional intensity. Agonist and antagonist muscles are trained together to optimize output, and each week is designed to progressively challenge your body and elevate your results. Whether you’re intermediate or advanced, this program meets you with structure and demand, while leaving space for growth. Final Boss is built to be tough because you’ve already proven you can do hard things. You’re not just finishing a program in a weight loss series.. this is where it finally begins and you can really step into your most confident self. Program length: 8 weeks Ideal participant: 6mo-1yr previous workout experience, any gender Age range: 18-55 Location: Gym Equipment Highlight: barbells for bench, row, squat. Smith machine. Goal: weight loss, adherence, novice After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
The AB circuits will build in intensity as the program and you progress. Varying in style and exercises, you will NOT be repeating any circuits throughout the program. I will consistently deliver you something new to ensure muscle confusion and excitement for the next challenge whether that be switching the circuit style, the exercises, or the intensity. Your HIIT Cardio will consist of either a 1:1 or 2:1 ratio of High Intensity / Low intensity. Performed on any cardio machine you like. HOWEVER! The treadmill will be best form for this program as the rotation while you run will aid in slimming you down and getting those abs to POP POP POP! As well as, forcing hip extension to elongate your hip flexors and combat a sedentary lifestyle. NOT ONLY will this program provide you the tools to get the waistline of your dreams, but it also confronts the quintessential lifestyle conundrum of our era… being sedentary and the musculoskeletal repercussions of a mostly sedentary lifestyle. The grand purpose of this program is not just to deliver some AB workouts, anyone can do that. The purpose here is to make it aesthetic and functional. So. I ask again… ARE YOU READY TO FEEL THE AB-FECT?! LIGHTS, CAMERA… AB-FECT! Program length: 8 weeks Ideal participant: Any and all looking to gain functional aesthetics in their core Age range: 16-65 Location: At home or a gym studio Equipment Highlight: minimal; light weight barbell, med ball, stability ball, light DBs, small plates, mini bands Goal: Functional core strength & aesthetics After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Hey Homie! Homie is a 100% at home workout program and part one in my 4 part weight loss series. Utilizing all body weight exercises with very minimal equipment required! Perfect for the beginner who may not want to step into a gym just yet… Here you will learn how to move the body safely, confidently, and be well on your way on embarking on your fitness journey! Program Length: 8 weeks Program Frequency: 3 days/week Program Goal: Beginner fitness journey, weight loss, strength gain, calisthenics After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Let’s kick it! Kickstart is part 2 in my 4 part weight loss series. A key point to remember when it comes to losing weight is that its not about actually losing weight or having an exact number of pounds we want eliminated… its about being grateful for your body and enjoying the process. Be proud and grateful for yourself for taking the first step in embarking on this journey.. It will be challenging of course, you may get frustrated, but remember as well that nothing great ever comes easy. Kickstart is a beginner-friendly weight loss program designed to help you build healthy habits, shed unwanted weight, and improve overall fitness. This structured plan focuses on science backed and effective workouts to begin your weight loss journey. Kickstart is your first step toward a healthier, more confident you. Perfect for anyone ready to take control of their health and feel great in their body! Program Length: 12 weeks Program Frequency: 3x a week Program Goal: Weight loss, muscle definition, improve overall health After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Master Series: Beginner Mass Build the base. Master the fundamentals. Grow with intention. Beginner Mass is the foundation for not just success, but excellence. Designed for beginner to intermediate lifters, this 12-week program teaches you how to train with competence, confidence, and structure—so you can avoid injury, build strength, and shape your best physique. The progression is intentional: • Weeks 1–2: 3 full-body training days to build movement quality and consistency • Weeks 3–11: 4 days per week focusing on split routines to accelerate hypertrophy • Week 12: 5-day training split to maximize adaptation and prepare you for advanced programming Each phase layers in complexity and intensity at the right time, reinforcing good form, posture, and progressive overload. You won’t just be lifting weights, you’ll be learning how to train with purpose. If you’re ready to finally achieve that body, this is where it starts. Let’s build something real. Program length: 12 weeks Ideal Participant: Anyone who wants to build muscle, increase strength, and unlock their most aesthetic figure Age range: 20-40 Location: Gym w/ well vers equipment Equipment Highlight: Barbells, power squat machine, belt squat, treadmill Goal: Model physique, strength/ hypertrophy After making a ONE-TIME purchase of this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected] PROGRAMS NEVER EXPIRE, YOU HAVE THEM FOR LIFE!
Master Series: Glutes Build shape. Build strength. Build your masterpiece. This is the only glute program you’ll ever need. Master Series: Glutes is a comprehensive 10-week training plan designed to lift, shape, and strengthen your lower body with purpose and precision. You’ll train 5 days per week with a powerful mix of training styles: • 2 resistance-based glute and leg days • 1 studio-style booty toning day with HIIT cardio • 2 ab and HIIT cardio days to sculpt your core and support fat loss The programming blends variety, intensity, and intentional progression. So much so that it can be repeated multiple times with continued results. This isn’t a one-and-done plan. It’s a full-body approach to glute development, posture improvement, and lasting aesthetic change. Whether you’re starting with minimal curves or just want to maximize what you’ve got, this is your recipe. From flat to PHAT! Build the glutes that do the all talking. Program length: 10 weeks Ideal Participant: Anyone who wants to build muscle, increase strength, and unlock their juiciest posterior Age range: 20-35 Location: Gym w/ well vers equipment Equipment Highlight: Barbells, power squat machine, belt squat, treadmill Goal: Be thicker than Megan After making your ONE-TIME purchase of this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
Master Series: Mass Pro Train harder. Push further. Build like a pro. Mass Pro is a strength and hypertrophy program designed for the intermediate to advanced lifter who’s ready to take their training and their physique to the next level. This isn’t just about adding size. It’s about building with precision, intention, and intensity. The 12-week structure progresses every four weeks to continually challenge your strength, symmetry, and work capacity: • Weeks 1–4: 4 training days per week (2 upper body days, 2 leg days) • Weeks 5–8: 5 training days per week (3 upper body splits, 2 leg days) • Weeks 9–12: 6 training days per week (4 upper body splits, 2 leg days) • Bonus ab workouts included weekly to target core from every angle Each phase is built to progressively push both your body and your mind, dialing up volume, refining your aesthetic, and reinforcing functional strength. Program length: 12 weeks Ideal Participant: Anyone who wants to build muscle, increase strength, and unlock their most aesthetic figure Age range: 20-35 Location: Gym w/ well vers equipment Equipment Highlight: Barbells, power squat machine, belt squat, treadmill Goal: Model physique, strength/ hypertrophy After making a ONE-TIME purchase of this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected] PROGRAMS NEVER EXPIRE, YOU HAVE THIS FOR LIFE!
Master Series: Posture The foundation of movement, strength, and longevity. Master Series: Posture is a preventative physical therapy rehabilitation protocol which will guide you towards achieving excellent posture and optimizing the function of your movement. Incorporating various strengthening, stretching, mobility, and stability exercises at specific sites in the body to combat musculoskeletal dysfunction and limitation. We begin at the hips, the center of your functional core. Next we will work our way up and down the kinetic chain to target the ankles, thoracic spine, and cervical spine. Along the way, you’ll also learn truly functional core movements designed to improve lumbar spine stability and whole-body coordination. This protocol focuses on: • The Hips: Glutes, abdominals, hip flexors, and lower back musculature—your functional core. By improving mobility, flexibility, and strength here, we create a stable foundation for the rest of the body. • Gait & Ankle Mechanics: Learn proper walking patterns, restore ankle function, and build strength, balance, and mobility in a joint often overlooked. • Thoracic & Cervical Spine: Add mobility where needed, and reinforce posture through strength and control. • Functional Core Integration: A curated list of movements to support the spine and build long-term stability. My favorite quote in physical therapy is, “Death by a thousand cuts.” It speaks to how poor posture and dysfunctional movement repeated daily can silently lead to major limitations and pain over time. This program is here to stop that cycle. Master Posture isn’t a one-time fix. It’s a lifelong reference tool to help you move well, prevent injury, and prepare your body for everything else you do, inside and outside the gym. While no one can promise a life free of injury, I can guarantee this: the stronger and more mobile you are beforehand, the faster and better you’ll recover. That’s what this program is about—prevention, preparation, and powerful posture. Let’s build the foundation. Let’s function. Program length: 4 weeks Ideal Participant: Anyone looking to improve their posture and build confidence in the process Age range: 14+ Location: At home Equipment Highlight: Bands; long and short loop Goal: Build confidence, easy pain/ discomfort as it relates to poor posture After making your ONE-TIME purchase of this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! Enjoy and reach out to me via email if you have any questions! [email protected]
Master Series: Weight Loss Sustainable fat loss. Lifelong discipline. A transformation that lasts. This isn’t just a workout plan.. it’s a mindset shift. Master Series: Weight Loss is designed to challenge your physical limits and mental resilience, because real, lasting change requires more than just effort, it requires commitment. This program meets you exactly where you are and guides you forward with intention. You’ll build consistency, confidence, and strength through progressive training that gradually intensifies as your ability grows. Week by week, you’ll begin to feel the shift, not just in how you look, but in how you move, think, and show up for yourself. Yes, it’s hard. But nothing truly worth it comes easy. The discipline you develop here won’t just change your body, it will elevate every other area of your life. This is your moment to show up differently. Let’s do this together. Program length: 12 weeks Ideal participant: Someone who is beginning a weight loss journey and wants to do things safe and healthy with just the right amount of push and progression Age range: 18-60 Location: Starting at home, then moving to a gym with a decent set of equipment Equipment Highlight: Barbells, Dumbbells, treadmill Goal: Weight loss After making your ONE-TIME purchase, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected] PROGRAMS NEVER EXPIRE, YOU HAVE THEM FOR LIFE!
Male Model Aesthetic (MMA) Posture. Power. Presence. MMA is more than a workout.. it’s a mindset. Inspired by the way I train myself, this program is designed to build not just a sculpted physique, but the poise, posture, and confidence that define a modern aesthetic. Whether you’re a model or just want to train like one, MMA helps you embody excellence through every rep and every set. This is about intentional movement, chest up, shoulders back and down, core engaged. The way you carry yourself in the gym directly influences how you carry yourself through life. Great posture is an unspoken first impression, and this program reinforces it through form-focused resistance training designed to highlight symmetry, strength, and clean lines. Each workout is built to enhance lean muscle, elevate your presence, and strengthen the mind-body connection. You’re not just training for looks. You’re training for impact. And while the name speaks to aesthetics, MMA is also an ideal foundation for anyone beginning their fitness journey. It builds discipline, body awareness, and the kind of internal motivation that spills into every other area of life. Program length: 8 weeks Ideal participant: Anyone looking to get shredded while building muscle in the process Age range: 18-40 Location: Gym w/ well vers equipment Equipment Highlight: Barbells, power squat machine, belt squat, treadmill Goal: Model physique, strength/ hypertrophy build After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
A comprehensive 8-week physical therapy protocol designed to relieve pain, increase range of motion, and to strengthen key areas to ensure excellent cervical posture. Protocol includes: - Expertly demonstrated self massage techniques to alleviate discomfort - Tailored stretches to increase flexibility and mobility - Endurance based strengthening exercises targeting specific muscles for improved posture and long term relief. Whether you are currently experiencing discomfort with tech neck posture or you would like to prevent tech neck all together, this protocol provides an easy to follow routine grounded in evidence based best practices to get you functioning at your best.
‘Total Posture Correction’ is a preventative physical therapy rehabilitation protocol which will guide you towards achieving excellent posture and optimizing the function of your movement. Incorporating various strengthening, stretching, mobility, and stability exercises at specific sites in the body to combat musculoskeletal dysfunction and limitation. Starting at the hips, then we proceed to targeting giant/ankle, the thoracic spine, and cervical spine. As well as a list of truly functional core movements. All working together to build a stronger foundation and to counter the societal norm posture of a forward neck, rounded shoulders, excessive pelvic tilts, and aberrant movement of the lower extremities. - The musculature surround the hips, your glutes, abdominals, low back, hip flexors; is the definition of your functional core. If we can control and manage this area, everything above and below will be better suited to fall into place. That’s why it is the main focus. We will take action here by incorporating mobility and strengthening exercises to alleviate pain, increase range of motion, and to add strength where we need it. - Next we will proceed to optimizing your gait and ankle. I will demonstrate what a proper gait (walk) pattern looks like and how to obtain it. As well as balance, strength, mobility, and flexibility exercises for the ankle to maximize the joints function. - We will follow this same pattern for the thoracic and cervical spine. Adding strength and stability where we need it, mobility and flexibility where we want it. - Lastly, I provide a full list of truly functional core movements to aid in the stability and function of the lumbar spine. My favorite quote as it relates to physical therapy is “death by a thousand cuts” this is in reference to the poor musculoskeletal strategies and movement patterns we may perform which then lead to more serious musculoskeletal dysfunctions, limitations, and illnesses. To really optimize the body, to be strong, be mobile for the long term, you need to address good posture as well as the strength and length of certain muscle groups. This is the primary and beginning focus if you truly want to function well into later stages of life. ‘Total Posture Correction’ is a protocol which should be used and referenced for life! This is not a one and done protocol, it’s designed to be simple enough to learn and direct enough to enforce the excellent posture and correct movement patterns that we do want. This is the foundation, learning these principles will better equip you for your other workouts and workouts. Of course I cannot promise you that you will never be injured in your life, sometimes unfortunate things happen that are out of our control. However, I can guarantee that the person who is strong prior to the injury will have a much better prognosis and recovery time than the person who is sedentary. This is just another reason why I created this protocol. To not only combat musculoskeletal dysfunction and bad posture, but to also aid in the chance that we do get injured. Here we go friends! Lets function! After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected] Try out week 1 of my “Twink to Twunk” program! The goal here is to finally get that Twunk body you’ve always thought about achieving but never fully committed. I really hope this week 1 will give you the motivation needed to finally make the leap from “Twinkville” to “Twunkcity” 3x full body workouts included here ! Full Program: Length: 8 weeks Frequency: 3x week for the first 4 weeks, 4x week for the last 4 weeks Goal: Mass/ Strength Gains, aesthetics
hey twink!! You ready to get Twunky :D Girl… being a twink isn’t always cute.. especially when you’re in your 30’s or even going into your 40’s! That’s why we gotta get twunky! Hehe! I’m not throwing you into the bears with this one… In this program we will be working out 3x a week for the first 4 weeks, performing full body exercises. Then, 4x week for another 4 weeks and this will be a split routine for specific muscle groups. I know you’re used to hard things, so try this one! Have a sip of this TwinkNoMore elixir and see your twink worries and fears disappear! woooosh! Program Length: 8 weeks Program Frequency: 3-4 days/week Program Goal: Muscle gain, strength gain, functional aesthetics After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
What’s included: - In-depth goals analysis consultation - Customized and specified workouts 4x days/week - Nutrition guidance and coaching - In App progress tracking - Multiple weekly check ins - Direct communication After the consultation form is completed, I will have a better understanding of what your desires and goals are so we can begin this journey together! All programs will begin the following Monday!
What’s included: - In-depth goals analysis consultation - Customized and specified workouts 4x days/week - Nutrition guidance and coaching - In App progress tracking - Multiple weekly check ins - Direct communication After the consultation form is completed, I will have a better understanding of what your desires and goals are so we can begin this journey together! All programs will begin the following Monday!
Zaddy Split Built with intention. Trained to turn heads. Zaddy Split is a high-intensity, high-frequency 6-week training program designed to unlock serious size, strength, and aesthetic appeal—without relying on performance enhancers. This meticulously structured 7-day split is engineered for optimal recovery and growth, giving each muscle group time to rest before being strategically retargeted. With a progressive set and rep scheme dialed in for hypertrophy and functional strength, every session is a calculated step toward your transformation. Expect elevated volume, intentional muscle pairing, and a relentless pace that will challenge even experienced lifters. This isn’t just a program, it’s a commitment. To training with purpose. To showing up with energy. To earning that Zaddy title through consistency and hard work. Ready to go all in? C’mon zadddyyyyy Program length: 6 weeks Ideal participant: 1yr previous workout experience, any gender Age range: 18-45 Location: Gym w/ well vers equipment Equipment Highlight: barbells for bench, row, squat. Smith machine. Goal: Muscle gain, Strength gain, After purchasing this program, you’ll receive a few emails from me: 1. To create your account 2. A link to download my app! 3. A consultation form to fill out In the app you’ll be able to access all of your workouts, connect a wearable device, take progress photos and input many other fun stats! All programs are set to start on MONDAY! Enjoy and reach out to me via email if you have any questions! [email protected]
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