Whats the PROBLEM? Stubborn fat loss with no clue on what to do in the gym. THE SOLUTION! My 'FL-84' in the gym 12 week transformation can help you lose body fat faster on a weekly basis and keep it off through efficient exercise programming & nutrition macro coaching. HERE IS WHAT YOU GET: a 12 week commitment of prebuilt strength & cardio workouts, SPECIAL 15 & 20 minute ABDOMINAL CORE workouts with an efficient fat loss focused exercise program that challenges you weekly along with phased sample meal plans designed to help you cut the fat in stubborn areas such as the midsection waist region, hips, inner legs and upper arms. Because accountability is very important I remind you DAILY and make sure you get these fat loss transfomation workouts and meals completed successfully, so you can build the CONFIDENCE to develop the beneficial habits of living an active healthy lifestyle. WEEKS(1-3.) WEEKLY YOU GET - 3 strength, 5 cardio, 2 (15 min) ABs, & 1 easy active recovery workout. ***Start HC-FL-MEALPLAN phase 1*** WEEKS(4-6) WEEKLY YOU GET - 3 strength, 5 cardio, 2 (15 min) ABs, & 1 easy active recovery workout. ***Start HC-FL-MEALPLAN phase 2*** WEEKS(7-9) WEEKLY YOU GET - 4 strength, 4 cardio, 2 (15 min) ABs, 2 (20min) ABs & 1 easy active recovery workout. ***Start HC-FL-MEALPLAN phase 3*** WEEKS(10-12) WEEKLY YOU GET - 4 strength, 4 cardio, 2 (15 min) ABs, 2 (20min) & 1 easy active recovery workout. ***Start HC-FL-MEALPLAN phase 4*** This transformation program with a focus on fat loss is designed primarily for women who are just starting out from a long break OR who have been going at it for a while but have plateaud (stalled) out on their current regimen. This can also be for men who are just starting to workout and wanting to lose that stubborn belly fat but dont know where to start! All you need is a commercial style gym membership and this FL 84 fat loss transformation fitness program. 'FL-84' is created to start on a monday with an emphasis on easy weekends with most saturdays off, along with ALL SUNDAYS COMPLETLY OFF AS A REST DAY. The precise step-by-step workouts will challenge you with intensities increasing weekly and daily. The meal plans can be uploaded and you can enter your meals in the HC TRAINING FIT APP calendar with the bottom right cross selection button. Through the HC TRAINING FIT APP we can succussfully and effeciently TRACK YOUR PROGRESS, WORKOUTS, PERSONAL BESTS (personal achievments) and MEALS all in one place. My 84 day transformation program gives you 12 weeks of prebuilt fat loss focused workouts with sample meal plan guidance. *A big part of this program is showing you how to effectivily keep off your well earned fat loss through building lean body mass like SKELETAL MUSCLE TISSUE which literally raises your metabolism and keeps you from being skinny fat. Keeping the Fat off is a unique precise science where I apply special STRENGTH & RESISTANCE TRAINING methods, techniques and exercises to this 'FL-84' program. Each exercise in your workout program has detailed professional exercise tutorial videos OF ME physically instructing you on HOW to perform the exercise form wise, and WHERE to go and WHAT equipment's to use for each movement for all the workouts (strength, flexibility, cardio) that are already prebuilt in your my FL-84 program. I will be telling you what you need to do with the SETS, REPETITIONS, suggested WEIGHT LIFTED and REST TIMES for each exercise and workouts in this program. You can perform and complete at any medium chain to large chain gyms such as San Juan College HHPC, planet fitness, defined fitness, 24 hour fitness, chuze fitness and nearly any local commercial sized gym with commercial based/type equipment. Gyms that have the following equipment: (Smith machines, cybex exercise gym machines, precor exercise machines, Matrix exercise machines and hoist exercise machines. Cable pulley systems such as pull Downs and seated rows, along with a cable fly machine that's usually between the cable pulley systems. And assisted pull-up/dip machine, Free motion, adjustable cable machines Free weights such as E-Z barbell sets adjustable bench. Barbells but mainly short straight and e-z bent barbells, TRX BANDS, dumbbell sets, adjustable step boxes with risers on each side, Swiss stability ball and bosu ball. And kettlebells your body weight, elliptical, stairmaster, treadmill and or indoor track (outside works too) a gym with fitness classes you will ENJOY! also have access to a foam roller and stretching matt accesible. This program uses a variety of the equipment described above. It is very sporadic and all not focused on one machine or area, and is designed to get you familiar with the gym and its various forms of equipment. It is created to give options and to keep your body guessing while keeping you interested in the coming workouts . Basically if it has the equipment above, 'FL-84' can be done there. *The NUTRITION COACHING of this program consists of (4) seven day meal plans spread out evenly over the next 12 weeks. You follow 3 weeks at a time. Each of the 7 day 'sample meal plans' have DIFFERENT target MACROS & CALORIES to promote a calorie deficit 3 weeks at a time and to shock your metabolism into continuing to use fat for fuel* *IMPORTANT* This transformation is also designed to get you motivated into getting a gym membership and USING IT. Therefore, if you decide to purchase my 'FL-84' transformation, it can take care of your fears, worries and needs of what to do and how to do it when you actually get the gym membership. Now it is a matter of using it, and trusting me to guide you for the next 12 weeks! A gym I recommend is one such as the San Juan College HHPC gym. (THIS IS WHERE THE EXERCISE TUTORIAL VIDEOS (for each movement in this program) TAKE PLACE. You will know where to go as things will look familiar! It is worth the $40 gym membership. **1ST yearly ASSESSMENTS FOR BODY COMPOSITION TESTING( body fat% muscle%) FOR MEMBERS at san juan college hhpc members are FREE* So dont forget to schedule these if you are in the area. There is a Day pass fee option that can apply for the assessment as well* I highly recommend this at the beginning and end of this program along with BEFORE & AFTER PHOTOS for the on paper and visual results seeing evidence of your hard work that you can see! ** STEPS TO GET STARTED: 1. Purchase the 12-week 'FL-84' transformation fit program through the link ABOVE or a link I can send you a direct link (DM me.) 2. Download the HC TRAINING FIT-APP through the direct link. 3. Create your personal profile and fill out the consultation form to add additional infomation about yourself. 4. log into your cell phone HC TRAINING FITNESS APP and view your 'things to do today' dashboard. click your workout to get started. 5. For the next 12 weeks you can complete your workouts on your time. Through our HC TRAINING FITNESS APP you can track your personal bests achieved in your workouts, track your progress and keep you accountable and on track toward your firmer midsection! You have everything to learn and gain, and its only $54.99 FOR A LIMITED TIME ! That is a killer deal for a 1 TIME PAYMENT OF $54.99 for 12 weeks of professional online training, can't beat that!!! what are you waiting for? Lets get your NEW FITNESS JOURNEY IN THE GYM STARTED

This program is perfect for you if you have a weak core and short on time or you are stuck on figuring out what to do for your core workout with no clue where to start? Then this 4 week core abdominal workout will challenge you 6 days out of the week with a short 20 minute ab core workout. You can do this in the convenience of your own home or at a gym. Week 1 of this core ab challenge consist of 15 minute ab workouts then up to 20 minutes on weeks 2-4. This challenge not only targets your front wall abs but the side obliques, some lower lumbar back work and of course the GLUTE BUTT muscles will be targeted because they make up the brunt of your core muscles! HERE IS WHAT YOU GET: There are a total of 8 AB CORE workouts throughout this program and progress in intensity over the course of 4 weeks. There are 4 complimentary cardio workouts each week that are included in this program spreaded out throughout the week on days 1,3,5 and 6, and you will notice that there is a different mode (type) of exercise to give some fun, variety and to shock the body into using fat for energy by moving in several different ways. Once a week, there is another complimentary light active recovery stretching workout ( 1x/week ON day 7) to help you recover faster. The general option can be for activities such as zumba, yoga, body pump, bootcamp or any other type of group fitness training class, this could also be for any outdoor activity like frisbee golf, tennis or dancing. You may need access to a bench, treadmill (optional), cycling, and or elliptical just as an example for the type of activities for general activities. The program starts off easy but dont jump ahead of yourself because it gets intense quick as we increase certain intensities, decrease rest times and take out and add new movements to further shock and challenge your midsection into firming up. We combine this with the 4x week cardio and you are on your way to a firmer tighter midsection and core! *IMPORTANT* this program is also designed to get you motivated into getting a gym membership to slowly get out of your comfort zone. You are more than welcome to do it at home as well, its all YOUR CHOICE. A gym I recommend is one such as the San Juan College HHPC gym. (THIS IS WHERE THE EXERCISE TUTORIAL VIDEOS (for each movement in this program) TAKE PLACE STEPS TO GET STARTED: 1. purchase the 4 week 20 min ab challenge through the link 2. download the HC TRAINING FITNESS APP. 3. Create your personal profile and fill out the consultation form to add additional infomation about yourself. 4. log into your cell phone HC TRAINING FITNESS APP and view your 'things to do today' dashboard. click your workout to get started. 5. For the next 4 weeks you can complete your workouts on your time. Through our HC TRAINING FITNESS APP you can track your personal bests achieved in your workouts, track your progress and keep you accountable and on track toward your firmer midsection! You have everything to learn and gain, and its only $20 ! what are you waiting for? Lets get started!!!

Challenge and tighten up your core midsection with this April edition 28-day workout challenge where each workout and each week it gets progressively intense and challenges you. This program starts off intermediate intensity and builds in more intensity as the week's progress to advance. You will need a stability, Swiss ball and your body weight with a mat to get this workout done.

Get down with this 4 week (28 day) Abdominal core workout challenge where you do ONE daily 15-minute AB CORE workout once a day, 6 days a week for 4 weeks. I give you one rest day to let the muscles properly recovery and to avoid burnout. This is the second edition of our annual monthly 28-day core abdominal workout challenges where each month there is a completely new 28 day 15-to-20-minute daily ab workout. With this 4-week ab challenge you get full access to the HC FITNESS APP with your own personal fitness profile where you track your workouts, progress, personal exercise bests where you earn badges for new exercise accomplishments. This program works, builds and strengthens the muscles of your core musculature which include the front wall abdominals, side obliques, deep transverse abdominals, gluteus maximus, hip flexors (upper quadriceps), and lower back lumbar muscles. The movements in this 15 min daily ab challenge aim to exercise the muscles mentioned above and only target those working muscles. You may feel some work coming from the shoulders during exercises such as side planks and bird dog movements. These movements are particularly specific in targeting the core musculature so be sure to execute with good form to get maximum benefits of this 4-week ab challenge such as getting your lower back stronger and core stronger for everyday movements.

THIS IS BY FAR MY MOST EFFECTIVE METHOD AND POPULAR IN REACHING YOUR OPTIMAL HEALTH AND FITNESS GOALS FAST. I WILL GUIDE YOU BY TAKING YOU UNDER MY WING AND GIVE YOU DAILY, SPECIFIC COACHING ALONG WITH GUIDANCE THROUGH YOUR TRANSFORMATION! Here is what you will get: *DAILY CUSTOM WORKOUTS for YOU - Strength, Resistance, Cardio, Flexibility *DAILY WORKOUT TRACKING * DAILY ADJUSTMENTS *DAILY PROGRESSIONS *WEEKLY COACHING CALLS: ONE 30-minute Training / Assessment Coaching video calls that are scheduled Monday through Friday each week. This is great for initial intro & consultation, assessments, training, demonstration purposes, answering questions and building one on one rapport. Phone calls, mobile & In App messaging for ACCOUNTABILITY. *7 DAY CUSTOM WEEKLY MEAL PLANS for YOU. SHOPPING LIST / GROCERY out to you every Thurs for ex. *CUSTOM MACRO breakdowns, *DAILY FOOD TRACKING * RECIPE PACK *ACCOUNTABILITY: Includes weekly post workout & progress check in phone calls along with anytime in-app and mobile text messaging for questions progress check ins * HEALTHY HABITS COACHING: The scheduled practice of active, nutrition, sleep & mindfulness habits on a DAILY basis. Habits are small 1 % changes you make on a daily to-do-list and when done consistently they can lead to achieving bigger health and fitness goals. Habits can not only transform your fitness and nutrition but your overall lifestyle as well. In Platinum training programs we include habits that'll pertain and benefit your goals and lifestyle. Each individual training will be different based on individual needs and goals. * BENEFITS: Experience the Professional Training Software that is Mobile-APP based with full APP access and an efficient calendar system. Also included is a personal profile for workout, progress and daily health habits tracking* *Includes custom accountability, monitoring guidance and structure for YOU, unique accountability, distinctive guidance, professional structure & more variety. WHO IS THIS FOR? All ages, man or woman, ability levels and fitness goals! Are you needing to be healthy, well and fit by your next health-conscious doctor's appointment? This is Perfect for the newbie beginner that needs that personal structured guidance in the gym and with their training routine. OR on-the-go busy traveling working man/woman, parent or student that needs constant change up on not only training routines but on what to do with what they have. This is the golden category for those who are in an athletic or fitness physique competition or have a set goal date they need to be physique ready OR performance ready by! Such as a bodybuilding competition, athletic game/ meet, wedding or anniversary, vacation date or work related event that you want to look your best at OR perform your Greatest at * You CAN start this purchased training officially on the Monday after You purchased OR IMMEDIATELY UPON PURCHASE.

Every month you will get 1 session credits for Intro & Assessment Coaching Call (expire after 1 week)

REACH YOUR HEALTH, FITNESS & PHYSIQUE GOALS WITH THIS WEEKLY PERSONAL TRAINING PRODUCT. This training service provides the necessary tools and accountability. PLEASE CHOOSE ONLY ONE of the two following options: 1. Nutrition Coaching (includes 7 day meal plan) OR 2. Daily custom Health Habits *CHOOSE ONE* *WEEKLY COACHING CALLS: ONE 15-minute Training / Assessment Coaching video calls that is scheduled each week. This is great for initial intro, progress check ups, assessments, training, demonstration purposes, answering questions and building one on one rapport. * DAILY CUSTOM WORKOUTS with guidance and accountability. *DAILY CUSTOM WORKOUTS for YOU - Strength, Resistance, Cardio, Flexibility *DAILY WORKOUT TRACKING * DAILY ADJUSTMENTS *DAILY PROGRESSIONS *I review your previously completed and submitted workouts for a true online customized training experience. It allows me to appropriately progress your workouts for YOU. * THE SECOND SERVICE is of your choosing which could be: 1. NUTRITION COACHING (meal plans, shopping lists, target macros, recipes.) OR 2.DAILY HEALTH HABITS (the active, nutrition, mindfullness, wellness & sleep habits practiced daily.) *Any time access to me through in-app & mobile text messaging *Professional Training Software that is Mobile-APP based with APP access and a calendar system. Also included is a personal profile for workout and progress tracking* *Includes custom accountability, monitoring guidance and structure for YOU.

Every month you will get 1 session credits for Intro & Assessment Coaching Call (expire after 1 week)

THIS IS A MONTHLY ONLINE CUSTOM PERSONAL TRAINING SERVICE THAT INCLUDES: *ONE 15 MINUTE SCHEDULED VIDEO CALL PER MONTH* TO FOLLOW UP AND CHECK IN WITH THE CLIENT ON THE CURRENT TRAINING PLAN TO SEE WHATS WORKING AND WHAT IS NOT WORKING. 1. CUSTOM DAILY WORKOUTS: 5-7 custom workouts per week (strength, flexibility, cardio, active recovery workouts designed and tailored specifically for your health and fitness goals. THIS IS A CUSTOMIZED TRAINING SERVICE (I DO NOT PUT YOU ON THE SAME PLAN AS ANOTHER.) The # of workouts, selection of exercises, intensity & volume are picked based entirely on an individual 'personalized' basis after initial consultation is filled out and phone call is completed, allowing me to get a better more efficient understanding of YOU to allow for a true customized and valued experience! A primary focus and majority of the workouts created for you are the strength workouts to build, defined and shape your muscles. 2. NUTRITION COACHING: one 7 day(monday-sunday) customized & detailed meal plans that you follow for 4 weeks at a time. Includes a shopping list, custom serving sizes, custom target calories and macros set specifically to reach your health and fitness goals. 3. HEALTH HABITS COACHING: focusing on personal development, active lifestyle, sleep, nutrition and mindfulness daily practices that are the small building blocks that lead to greater results in fitness and longevity in life. 4. ACCOUNTABILITY: daily in app and/or sms mobile messaging for anything relating to your custom training program as well as anything relating to health, fitness, exercise, nutrition or personal development coaching. There will be one weekly scheduled check in phone call to go over anything else you may need to cover and to recap the week. The messaging and phone calls are meant guide and instruct you on your training program. Also as a means to hold you accountable for completing the workouts meals and habits designed for you and to also see how you're doing and what's going on in your life that pertains to the training program, health and fitness of you. -Daily to every other day messaging and weekly phone call check ins. 4 per month.

This is a monthly training product with each new month including new custom training, plan/ workouts and nutrition plans. /Guidance. Upon your completion of the consultation form, I then go in, create your workouts and meal plans and macros suited personally for you and your goals, limitations and baseline starting point numbers. There is 4 weeks of structured workouts designed to progress each week. This includes strength, cardio and flexibility. Balance workouts. The distribution of these workouts along with the designing of them depends greatly on your goals and needs. Some people may need more strength training workouts for certain goals, while others may need a tad bit more of cardio and flexibility, just as an example. It all depends on your goals, limitations, and what you need to reach your health and fitness goals. This comes with a 7-Day meal plan that you follow for 4 weeks restarting day one four times for 4 weeks. Typically on a Monday day one ending day seven on Sunday. The meal plan is custom set for your target calories and macros along with custom set portion/serving sizes for each meal on each day of your meal plans. It also includes a shopping grocery list for one week at a time. Each new month and phase you decide to continue training. You get new workouts, exercises, meal plans and foods along with Target calories macros. What happens when we reach your goal? Well we set a new one and aim for that! The key to maintaining and keeping your achieved fitness goals and newfound body and strength is to be consistent by setting new goals and acquiring new habits.

This is a month-to-month Personal training program where I design your workouts and daily habits tailored to meet your needs and goals. #1. Custom workouts- anywhere between 4 and 7 resistance training workouts. As well as flexibility and cardio scheduled on your calendar to accommodate your lifestyle and schedule. This is online personal training so we do the best to accommodate your needs, limitations that way we can get you to your goals in the fastest most efficient way possible #2. CUSTOM DAILY HEALTH HABITS- FROM YOUR CONSULTATION FORM AN INITIAL MEET ABOUT YOUR GOALS. I will put together daily habits that will help you reach your fitness goals and over time help you by implementing a healthier lifestyle. These habits can range from active, nutrition, sleep, mindfulness, self-awareness, personal development and self-improvement habits that can be practiced daily and submitted through the app along with your workouts. Practicing these small habits daily can lead to greater more beneficial outcomes not only within your and fitness goals but in all areas of your life. We design and implement custom daily habits as needed such as physical and mental health, etc. #3. ACCOUNTABILITY/ GUIDANCE- Weekly check-ins via in-app messaging or SMS text message or phone calls upon request. I stay in contact with you weekly into every other day monitoring your workouts and habits completed. I stay on top of you if you haven't submitted on why and what we can do to get you staying on track.

Includes everything physical workouts exercises workouts and training custom to your needs, ability/fitness level and goals. includes: *CUSTOM DAILY WORKOUTS *DAILY CUSTOM WORKOUTS for YOU - Strength, Resistance, Cardio, Flexibility, Corrective Execise & Active Recovery workouts *DAILY WORKOUT TRACKING * DAILY ADJUSTMENTS *DAILY PROGRESSIONS *Every other day guidance and monitoring of workouts and training *Accountability THROUGH IN-APP MESSAGING AND SMS TEXT MESSAGING. WEEKLY MONITORING AND GUIDANCE.(DOES NOT INCLUDE PHONE OR VIDEO CALLS) *TRACK PERSONAL RECORDS, BODY & LIFTING STATS & OVERALL PROGRESS. *CUSTOM DESIGNED WORKOUTS and exercise instruction videos created to build muscle and burn fat while making you strong fit and mobile. This is perfect for the individual who wants custom guidance only on the workouts and physical training components of fitness. That being said this training product does not include any health habits coaching or Nutritional help or guidance. This Silver A training package includes resistance training and strength training, flexibility/mobility training, endurance cardio training all Custom designed for you to reach your health fitness and physique goals.

Do you already have a good workout and training plan going for you, BUT you need HELP on what to eat (NUTRITION) and the daily practice of when and how much to eat ? Then this 7 day custom meal plan is the package is for you! It does NOT INCLUDE ANY physical Training or Workouts or Health Habits coaching such as the bronze, gold and platinum packages may have. Here's what the SILVER PACKAGE does INCLUDE: THIS IS A MONTHLY RECURRING PAYMENT UNTIL YOU DECIDE TO CANCEL at any time. product INCLUDES: *The 7 day meal plans are custom designed to get you to your health & fitness goals in an efficient and fast manner. We do this by designing EACH individual meal plan to meet your unique body's caloric and energy needs, specific macro (fat,protein,carbs) ratio, meeting your body's certain restrictions (if any) and by recommending appropriate supplements to aid your whole food & fluid intake. THIS PRODUCT IS A ONE TIME PURCHASE. *The 7-day meal plan silver package is custom designed for you to follow for one week 7 days. OR CAN BE PROGRAMED FOR 1 MONTH - where you restart day 1-7 four times for four weeks. Then, we can reassess your new found metabolism and get you started on a new enhanced meal plan. You may follow this meal plan for one week to one month or up to three. It all Depends on your health needs, fitness goals and preferences. Again since it is a one time purchase You may do as you please and are more than welcome to get a new week meal plan for as long as you wish. *PLEASE RECORD YOUR FOOD ENTRIES IN THE TRAINERIZE TRAINING APP OR YOU CAN DO IT THROUGH THE MY FITNESS PAL APP. You will also have a ONE TIME ONE WAY access to & download the Trainerize APP to purchase the product and fill out the online Nutritional consultation form. Includes Anytime mobile text messaging for questions relating to your Everything Nutrition 7 day meal plan package. *Please fill out the ONLINE E CONSULTATION FORM once you download the Trainerize mobile app onto your phone. Fill out this detailed consultation form that asks specific questions relating to your Nutrition & eating habits, restrictions and preferences which Helps me personalize your Nutrition meal plans. **NO PHYSICAL WORKOUTS OR TRAINING INCLUDED IN THIS PRODUCT** **NO HEALTH HABITS COACHING INCLUDED IN THIS PRODUCT**

This is a monthly wellness and personal development product designed to help you develop the healthy and necessary habits that are the small steps leading to greater results in fitness, health and overall longevity and quality of ones life. * You download the HC TRAINING & COACHING app to follow and learn the assigned daily habits and practice them as scheduled. * We cover active, nutrition, sleep, mindfulness, and personal development practices on a repetitious format to embed the habit in your structured routine. You log and submit these habits throught the calendar on your training app. * This does not include any physical workouts or nutrition coaching of any kind.

WHO IS THIS FOR ? This particular training program is designed for women or men between the ages of 25 & 55 years old This is for people within the beginner ability & beginner fitness levels who want to shred body fat while toning and defining the muscles on their body. This program is suitable for women who are coming off a long break or just starting back into working out and don't quite want to work out in a gym yet so you can do this workout at home with the selected equipment required.. HOW IS THIS SUPPOSE TO HELP ME ? This workout program is designed to build you muscle throughout the entire body through resistance training while enhancing strength endurance. The program is divided into three separate two week phases. The 1st phase will consist of full body, the 2nd phase will be divided into upper lower core, the 3rd phase will be splits of push pull lower. WHAT EQUIPMENT IS NEEDED ? An adjustable bench that goes flat to 80-90degrees in incline, and pairs of dumbbells within the 1lb-25lb dumbbell range and preferably in increments in the area of 2.5lbs. a floor exercise mat and your bodyweight is imperative for this programs WHEN CAN THIS BE DONE & WHERE ? This program can be done anytime that best suits your schedule and at your convenience. No need to meet in person at all. This program can be done in the comfort of your own home with the right equipment or even in a gym where you can get your workout done in the same spot. WHATS INCLUDED ? 2 strength training workouts 2 core HIIT endurance workouts 2 cardio workouts 2 active recovery workouts per week during the six week shred