This is a 12-week program designed for anyone interested in building a solid, strong, and stable foundation of the core that will help you improve performance and daily living activities. This program will: - Build a bulletproof core - Enhance lumbopelvic stability - Minimize the risk of lower back pain - Prevent lumbopelvic and lower body injuries - Improve balance - Improve overall physical performance You will need the following: - Elastic mini-bands. I like this brand because they don't lose resistance easily https://www.amazon.com/Perform-Better-Exercise-Mini-Band/dp/B01GVS9EQK/ref=sr_1_2?crid=1ZB5Q1ESJ5A6K&keywords=MINI+BANDS+PERFORM+BETTER&qid=1643262862&sprefix=mini+bands+perform+better%2Caps%2C220&sr=8-2 - A stability ball - A mat - A weight that could be a kettlebell or dumbbell. 5, 10, 15, and 20 lbs are recommended. - Water to stay hydrated Now, read carefully the notes below. 1. This subscription-based program auto-renews, but you can self-cancel anytime. If you cannot do so for some reason, we require a written notice of cancellation AT LEAST 48 hours before the next auto-payment to cancel your program without any charge or be eligible for a refund. Please send an in-app message or an email to [email protected] for cancellation assistance. 2. My template programs only have access to 1-way messaging, meaning we can send you a message, but you won't respond to us through the app. If you have any general questions regarding your program, please email [email protected]. If you would like feedback/form checks on exercises, modifications for activities, or the ability to message back and forth through the app, these are all benefits of having an utterly individualized custom program; check my three-month packages. 3. The user assumes all risk and liability of injury in this workout program and cannot hold Fitness by GG LLC accountable. Please consult your physician, assess your fitness level, and follow instructions before beginning any workout program. Your participation in this exercise program is voluntary, and it is recommended that you take breaks, hydrate, and use common sense while performing the exercises. The user agrees by purchasing this program that Fitness by GG LLC will not be held responsible if an injury occurs. Coach GG

Please read carefully: - Body composition will be evaluated. A DEXA or hydrostatic body fat test will be highly recommended before starting the program. - You should be okay with some meal repetition through the four weeks of each plan if you decide to follow the meal plan. - The macros are calculated based on your current needs and goals. The meal plan is designed based on your macros and things you like. - If you want to lose weight, make sure that you contact GG before buying this service. An evaluation needs to be done before starting a deficit plan. For example, if your goal is to lose weight (body fat) and you have been dieting for a long period of time without any success, GG won't put you in another deficit. Instead, she will put you on a reverse diet to heal your metabolism, gain muscle mass, and prepare you for a future deficit with more successful results. Please email me if you have questions and want to be evaluated before buying this program, [email protected] - You will surely see foods you like from all macronutrients (Carbohydrates, proteins, and fats). - Weekly check-ins. - Meal prepping is highly recommended if you are following the meal plan. - After purchasing this service, you must work on a 3-day food log. Notes: 1. You will receive your meal plan and macros by email within the next five days after completing and sending back the 3-day food log and waiver. 2. FBGG reserves the right to refuse services to anyone for any reason. She will happily direct you to the right coach if you are not a candidate. Please email GG with questions [email protected]

Please read carefully: - Body composition will be evaluated. A DEXA or hydrostatic body fat test will be highly recommended before starting the program. - You should be okay with some meal repetition through the four weeks of each plan if you decide to follow the meal plan. - The macros are calculated based on your current needs and goals. The meal plan is designed based on your macros and things you like. - If you want to lose weight, make sure that you contact GG before buying this service. An evaluation needs to be done before starting a deficit plan. For example, if your goal is to lose weight (body fat) and you have been dieting for a long period of time without any success, GG won't put you in another deficit. Instead, she will put you on a reverse diet to heal your metabolism, gain muscle mass, and prepare you for a future deficit with more successful results. Please email me if you have questions and want to be evaluated before buying this program, [email protected] - You will surely see foods you like from all macronutrients (Carbohydrates, proteins, and fats). - Weekly check-ins. - Meal prepping is highly recommended if you are following the meal plan. - After purchasing this service, you must work on a 3-day food log. Notes: 1. You will receive your meal plan and macros by email within the next five days after completing and sending back the 3-day food log and waiver. 2. FBGG reserves the right to refuse services to anyone for any reason. She will happily direct you to the right coach if you are not a candidate. Please email GG with questions [email protected]

Please read carefully: - Your online training program will be guided throughout the Fitness by GG app. - This personalized training program will be designed for your specific needs and goals. - Each training session has instructional videos, lots of details about the sessions, and the exercises (warm-up, mobility...). - Several training methods will be incorporated. - Equipment is recommended but not necessary. - Weekly check-ins. - An initial remote assessment before starting the program will be done. Notes: FBGG reserves the right to refuse services to anyone for any reason at any time. She will be more than happy to direct you to the right coach if you are not a candidate. Please email GG with questions at [email protected]

Please read carefully: - Your online training program will be guided throughout the Fitness by GG app. - This personalized training program will be designed for your specific needs and goals. - Each training session has instructional videos, lots of details about the sessions, and the exercises (warm-up, mobility...). - Several training methods will be incorporated. - Equipment is recommended but not necessary. - Weekly check-ins. - An initial remote assessment before starting the program will be done. Notes: FBGG reserves the right to refuse services to anyone for any reason at any time. She will be more than happy to direct you to the right coach if you are not a candidate. Please email GG with questions at [email protected]

Please read carefully: - Your online training and the nutritional program will be guided throughout the Fitness by GG app. - This personalized training program will be designed for your specific needs and goals. - Body composition will be evaluated. A Body Scan will be highly recommended before starting the program. - Each training session has instructional videos, lots of details about the sessions, and the exercises (warm-up, mobility...). - Several training methods will be incorporated. - Equipment is recommended but not necessary. - Weekly check-ins. - An initial remote assessment before starting the program. - GG will calculate your macros based on your needs and goals. Then, she will design a meal plan based on what you like. However, the plan could change after being evaluated by GG. For example, if you plan to lose weight (body fat) and you have been dieting for an extended period without success, GG won't put you on another deficit; instead, she will put you on a reverse diet to reset your metabolism. Please email me if you have questions and want to be evaluated before buying this program [email protected] Notes: 1. The training program and nutritional guidance will be ready for you within the next five days in the Fitness by GG app and after completing and sending back the 3-day food log and waiver. 2. FBGG reserves the right to refuse services to anyone for any reason at any time. She will be more than happy to direct you to the right coach if you are not a candidate. Please email GG with questions at [email protected]

Please read carefully: - Your online training and the nutritional program will be guided throughout the Fitness by GG app. - This personalized training program will be designed for your specific needs and goals. - Body composition will be evaluated. A Body Scan will be highly recommended before starting the program. - Each training session has instructional videos, lots of details about the sessions, and the exercises (warm-up, mobility...). - Several training methods will be incorporated. - Equipment is recommended but not necessary. - Weekly check-ins. - An initial remote assessment before starting the program. - GG will calculate your macros based on your needs and goals. Then, she will design a meal plan based on what you like. However, the plan could change after being evaluated by GG. For example, if you plan to lose weight (body fat) and you have been dieting for an extended period without success, GG won't put you on another deficit; instead, she will put you on a reverse diet to reset your metabolism. Please email me if you have questions and want to be evaluated before buying this program [email protected] Notes: 1. The training program and nutritional guidance will be ready for you within the next five days in the Fitness by GG app and after completing and sending back the 3-day food log and waiver. 2. FBGG reserves the right to refuse services to anyone for any reason at any time. She will be more than happy to direct you to the right coach if you are not a candidate. Please email GG with questions at [email protected]

Let me coach you from anywhere! These sessions are 1 hour long each, from the time we start. - Our first session will be a movement assessment. - You will receive a waiver that should be sent back ready to coach GG before your movement assessment. - Cancellations should be made at least 24 hours before our session; otherwise, a charge will be incurred. - Sessions will not be extended (unless time is available) due to the lateness of the client or due to interruptions caused by the client. - The 12 sessions should be used within 12 weeks from the time we start them. - FBGG reserves the right to refuse services to anyone for any reason at any time. She will be happy to direct you to the right coach if you are not a candidate. Please email GG with questions at [email protected]

Every 3 months you will get 12 session credits for Remote one-on-one training session (expire after 3 months)

This session is 1 hr long. - I will evaluate how you move by doing some basic exercises in which I will look for muscular imbalance, asymmetries, and range of motion... - Cancelations should be done 24 hr before the session.