Welcome to the 12 Week Body Re-composition: The Complete Guide! This program is designed for individuals with less than 20lbs of body fat to lose while building muscle. This program is built to help you achieve your fitness goals and transform your body in just 12 weeks. With a combination of strength training and nutrition guidance, this program is guaranteed to challenge you and push you to your limits. Whether you are a beginner or an experienced fitness enthusiast, the 12 Week program is tailored to meet your individual needs and help you reach your full potential. So get ready to sweat, work hard, and see results like never before! 1. Phase 1 of the program is centered on strength endurance. A high repetition scheme with light loads, defined as 15 or more repetitions per set with loads below 60 percent of 1-repetition maximum (1RM) optimizes muscular endurance improvements. This phase prepares you for the hypertrophy 2. Phase 2 of the program is centered on Muscular Development/Hypertrophy training is ideal for the adaptation of maximal muscle growth, by focusing on higher volumes of work at moderate-to-high intensity levels and with minimal rest periods between exercise sets. 3. Phase 3 is geared towards enhancing clients’ abilities to produce maximal muscular force. Accomplishing this requires maximal efforts and lifting near-max/maximal loads during resistance training—

12-week phased bodybuilding show prep workout routine designed to target all muscle groups with progressive overload and strategic emphasis on weak areas. The program ensures maximum muscle retention while focusing on aesthetics, symmetry, and definition. The DNA Health and Fitness App will be your tool to track, modify, and analyze your program. Real time trainer messenger, twice a month virtual call, and nutrition guidance if needed.

Welcome to the 12 Week Shred: The Complete Guide! This program is designed to help you achieve your fitness goals and transform your body in just 12 weeks. With a combination of strength training and nutrition guidance, this program is guaranteed to challenge you and push you to your limits. Whether you are a beginner or an experienced fitness enthusiast, the 12 Week Ultimate Shred Program is tailored to meet your individual needs and help you reach your full potential. So get ready to sweat, work hard, and see results like never before! 1. Phase 1 of the program is centered on strength endurance. A high repetition scheme with light loads, defined as 15 or more repetitions per set with loads below 60 percent of 1-repetition maximum (1RM) optimizes muscular endurance improvements. This phase prepares you for the hypertrophy 2. Phase 2 of the program is centered on Muscular Development/Hypertrophy training is ideal for the adaptation of maximal muscle growth, by focusing on higher volumes of work at moderate-to-high intensity levels and with minimal rest periods between exercise sets. 3. Phase 4 is geared towards enhancing clients’ abilities to produce maximal muscular force. Accomplishing this requires maximal efforts and lifting near-max/maximal loads during resistance training—ranging anywhere from 85-100% of a client’s one-rep max—for 1-5 repetitions. This phase also implements the power phase along with the strength phase which focuses on using high force and high velocity exercises to increase power. One method to improve power is to perform supersets with contrasting loads.

Here’s a 12-week strength-building program divided into three 4-week phases. The program targets the big lifts (squat, bench press, deadlift, and overhead press) while incorporating accessory exercises to support overall strength and muscular balance. Each phase increases in intensity and complexity. With the program you will use our state of the art DNA Health and Fitness App to guide you through the process. We offer nutrition guidance as well as bi-weekly virtual check-ins. Each week can be modified to fit your personal fitness ability and needs.

🧬 16-Week GLP-1 Body Transformation Program – DNA Health & Fitness This 16-week program is designed for new GLP-1 users to lose fat, preserve muscle, boost energy, and create permanent healthy habits through structured workouts, smart nutrition, and daily success reminders. 🌱 Phase 1: Foundation (Weeks 1–4) Build your base, stabilize appetite, improve hydration, and ease into strength training. ✅ Results: Reduced bloating, better energy, routine locked in 🔥 Phase 2: Build & Burn (Weeks 5–8) Increase resistance and cardio intensity to boost metabolism and begin real fat-burning. ✅ Results: Strength increases, body tightens, momentum builds 💥 Phase 3: Shred & Shape (Weeks 9–12) Supersets, heavier training, and conditioning reveal muscle tone and definition. ✅ Results: Visible transformation, confidence skyrockets 🏆 Phase 4: Athletic & Lifestyle (Weeks 13–16) Train like an athlete and lock in habits for life with power-based training and performance cardio. ✅ Results: Strong, lean, and lifestyle-ready body 📆 Weekly Structure: 5 training days + 2 cardio/recovery days 💧 Hydration + Protein first + Mindful eating 🎯 Target: 25–40 lbs healthy fat loss + muscle tone + energy Mantra: 💬 “I don’t go back. I level up.” ⭐ 1. SELF-GUIDED PROGRAM $147 One-Time Perfect for motivated GLP-1 users who want a complete plan to follow. Includes: • Full 16-Week Program • PDF + Daily Tips • All 4 Phases (112 Days) • Cardio + Mobility Plan • Progress Tracker • Access Inside the App • Bonus: Protein Cheat Sheet 👉 Best for: Independent users who want structure without coaching.

On purchase, you will get 1 session credits for Health and Nutrition Coaching Consultation (expire after 1 month)

🧬 16-Week GLP-1 Body Transformation Program – DNA Health & Fitness This 16-week program is designed for new GLP-1 users to lose fat, preserve muscle, boost energy, and create permanent healthy habits through structured workouts, smart nutrition, and daily success reminders. 🌱 Phase 1: Foundation (Weeks 1–4) Build your base, stabilize appetite, improve hydration, and ease into strength training. ✅ Results: Reduced bloating, better energy, routine locked in 🔥 Phase 2: Build & Burn (Weeks 5–8) Increase resistance and cardio intensity to boost metabolism and begin real fat-burning. ✅ Results: Strength increases, body tightens, momentum builds 💥 Phase 3: Shred & Shape (Weeks 9–12) Supersets, heavier training, and conditioning reveal muscle tone and definition. ✅ Results: Visible transformation, confidence skyrockets 🏆 Phase 4: Athletic & Lifestyle (Weeks 13–16) Train like an athlete and lock in habits for life with power-based training and performance cardio. ✅ Results: Strong, lean, and lifestyle-ready body 📆 Weekly Structure: 5 training days + 2 cardio/recovery days 💧 Hydration + Protein first + Mindful eating 🎯 Target: 25–40 lbs healthy fat loss + muscle tone + energy Mantra: 💬 “I don’t go back. I level up.” $197 One-Time Everything in the Self-Guided Program PLUS: • Weekly accountability check-ins • Messaging inside the app • Workout form review (1x/week) • Weekly GLP-1 success prompts 👉 Best for: Users who want support, accountability, and extra motivation. 🔥 What’s Included ✔ 112-Day GLP-1 Fitness Program ✔ 5 Day/Week Progressive Workouts ✔ Cardio + Recovery Days ✔ Daily Healthy Habits & Tips ✔ Nausea & Digestion Support ✔ Weekly Mindset Coaching ✔ Phase-by-Phase Structure ✔ Full Printable PDF ✔ Access Inside the DNA Coaching App ✔ GLP-1 Approved Nutrition Guidance

🧬 16-Week GLP-1 Body Transformation Program – DNA Health & Fitness This 16-week program is designed for new GLP-1 users to lose fat, preserve muscle, boost energy, and create permanent healthy habits through structured workouts, smart nutrition, and daily success reminders. 🌱 Phase 1: Foundation (Weeks 1–4) Build your base, stabilize appetite, improve hydration, and ease into strength training. ✅ Results: Reduced bloating, better energy, routine locked in 🔥 Phase 2: Build & Burn (Weeks 5–8) Increase resistance and cardio intensity to boost metabolism and begin real fat-burning. ✅ Results: Strength increases, body tightens, momentum builds 💥 Phase 3: Shred & Shape (Weeks 9–12) Supersets, heavier training, and conditioning reveal muscle tone and definition. ✅ Results: Visible transformation, confidence skyrockets 🏆 Phase 4: Athletic & Lifestyle (Weeks 13–16) Train like an athlete and lock in habits for life with power-based training and performance cardio. ✅ Results: Strong, lean, and lifestyle-ready body 📆 Weekly Structure: 5 training days + 2 cardio/recovery days 💧 Hydration + Protein first + Mindful eating 🎯 Target: 25–40 lbs healthy fat loss + muscle tone + energy Mantra: 💬 “I don’t go back. I level up.” ✔ 112-Day GLP-1 Fitness Program ✔ 5 Day/Week Progressive Workouts ✔ Cardio + Recovery Days ✔ Daily Healthy Habits & Tips ✔ Nausea & Digestion Support ✔ Weekly Mindset Coaching ✔ Phase-by-Phase Structure ✔ Full Printable PDF ✔ Access Inside the DNA Coaching App ✔ GLP-1 Approved Nutrition Guidance The highest level of support for GLP-1 users who want guaranteed results. Includes EVERYTHING above PLUS: • Personalized macros • Custom nutrition plan • Weekly coaching calls • Daily text support • Priority messaging • Supplement guidance • Lifestyle + habit coaching • Advanced GLP-1 digestion & nausea management • Long-term maintenance plan 👉 Best for: Clients who want hands-on guidance, maximum fat loss, and muscle preservation with expert oversight.

24-30 minute In-person one on one coaching that includes: Free Personalized assessment Access to web-based coaching app Access to On-Demand Workouts Customized strength program that changes every 8 weeks Unlimited email and in-app messaging support Weekly accountability check-ins Ability to post progress photos in coaching app

On purchase, you will get 24 session credits for 30 Minute Personal Training Session (expire after 3 months)

This plan is great for any fitness level as it offers top notch coaching and support as well as complete nutrition coaching (including ongoing macronutrient breakdown and a meal plan). All of my online coaching packages offer unlimited text messaging with me through my DNA Fitness app, alternative exercises and adjustments as necessary, and consistent support. Workouts provided will be catered to your schedule and preferred workout location/equipment available (gym/home or both). This plan includes a 30 minute coaching call (your choice of voice/video) with Coach Dan or Coach Mandy once per month to check-in on progress and adjust training/nutrition as necessary to ensure optimal results from your plan. 198 /Month - **3 Month Initial Commitment Required** Includes: - Unlimited In-App Messaging With Coach Dan or Coach Mandy - Personalized Periodized Training Program - Instructional Video For Each Exercise - Personalized Nutrition Education, Support, & Meal Planning - 30 Minute Coaching Call With Coach Dan or Coach Mandy 1x Per Month NO REFUNDS

Experience the ultimate relaxation and improve your flexibility with our 50 Minute Intro Stretch session. Designed to promote muscle recovery, this professional stretch class will leave you feeling rejuvenated and ready to take on the day.

On purchase, you will get 1 session credits for 50 Minute Intro Stretch (expire after 1 month)

8 (25-Minute) PNF assisted stretching sessions monthly which is designed to help you achieve basic gym goals such as weight loss, improved mobility, and recovery after physical activity. By specifically targeting muscle groups, this stretching method can help you to attain the flexibility you need to improve your performance. As a result, PNF stretching can improve strength, coordination, and balance by helping you move better with greater agility, power, and finesse. Further, PNF can help to reduce stress and tension in the body, leading to greater overall energy levels and an improved emotional state. Stretching is performed by a certified Flexologist.

Every month you will get 8 session credits for 25 Minute Stretch Session (expire after 1 month)

8 (50-Minute) PNF assisted stretching sessions monthly which is designed to help you achieve basic gym goals such as weight loss, improved mobility, and recovery after physical activity. By specifically targeting muscle groups, this stretching method can help you to attain the flexibility you need to improve your performance. As a result, PNF stretching can improve strength, coordination, and balance by helping you move better with greater agility, power, and finesse. Further, PNF can help to reduce stress and tension in the body, leading to greater overall energy levels and an improved emotional state. Stretching is performed by a certified Flexologist.

Every month you will get 8 session credits for 50 Minute Assisted Stretching (expire after 1 month)

Welcome to the 8-Week Booty Builder Program! This comprehensive fitness journey is designed to help you sculpt, strengthen, and enhance your glutes while promoting overall lower body fitness. Over the next eight weeks, you’ll engage in a carefully curated mix of strength training, targeted exercises, and functional movements that focus on maximizing glute activation and growth. Whether you’re a beginner looking to build a solid foundation or an experienced athlete aiming to take your workouts to the next level, this program will provide you with the tools, guidance, and motivation to achieve your goals. Get ready to embrace the challenge and transform your glutes for a stronger, more confident you!

Ready to Take the 8 Week Weight Loss Challenge? Introduction Has weight loss been on your to-do list for some time now? Looking for some motivation and inspiration to kick-start your transformation? Join our 8 week weight loss challenge and let's help you achieve your goals! At DNA Health & Fitness, we offer comprehensive measurement plans, tailored weight loss solutions and constant motivation to help you reach your end goal. The Benefits of Joining an 8 Week Weight Loss Challenge Are you wondering what makes joining a weight loss competition a profitable idea? Here is what joining us gives you: A Supportive Network: A weight loss challenge is the perfect way to surround yourself with those striving for similar health goals. With a supportive network, you can rely on and collaborate with your peers to maintain your diet and nutrition plan, as well as be motivated and inspired by their success stories. With us at DNA, you can take advantage of a safe network of like-minded individuals to help support and encourage you to reach your targets. A Sense of Commitment: When you join a weight loss challenge, you are committing to a goal and motivated to follow through. Knowing that once you sign up, you will be held accountable helps increase your commitment to stay focused and reach that finish line. Take the first step and join our 8-week challenge to rediscover your best self! Tailored Weight Loss Solutions: At DNA, our personalized solutions make sure that you get on the right track. We understand that each of our customers has unique requirements so team up with our certified nutritionists and fitness experts to build a tailor-made plan for you. Want to lose a few extra inches around your waistline? Or do you want to start your weight loss journey? Our certified and experienced professionals know exactly the right solutions for you so jump on the 8 week weight loss challenge and start your transformation! Comprehensive Measurement Plans: An 8-week weight-loss challenge allows you to measure progress and have a possible outcome for the journey you are on. At DNA, our weight management plans include clinically proven products and solutions that help track progress, help measure weight, BMI and reduce stubborn fat. Measure progress in terms of success and let your journey be one of accomplishment! Motivation and Inspiration: Weight loss can be a long and hard journey when done alone. At DNA, we understand that finding the motivation to start your journey is essential. That is why our 8-week challenge offers positive inspiration to help you stay focused. Not only will you have the chance to turn old unhealthy habits into smarter, healthier decisions, you will benefit from the endless motivation along the way. Let us help you reach your targets! Ready to Start Your Journey? Take the first step of your transformation today and join our 8-week challenge. With the right team by your side, you'll be unstoppable! Let our professionals offer you tailored weight loss solutions and comprehensive measurement plans to help you keep track of your progress. Sign up to our 8 week weight loss challenge and start your journey now! Conclusion Weight loss is a huge challenge. That’s why joining a program like our 8-week weight loss challenge is a great way to stay motivated. With tailored weight loss solutions, personalized plans and professional motivation, you’ll be well on your way to making positive and sustainable changes for a healthier you. Join our 8 week challenge today and let us help you reach your fitness goals!

8 In-person one on one coaching that includes: Free Personalized assessment Access to web-based coaching app Access to On-Demand Workouts Customized strength program that changes every 8 weeks Unlimited email and in-app messaging support Weekly accountability check-ins Ability to post progress photos in coaching app

Every month you will get 8 session credits for 30 Minute Personal Training Session (expire after 5 weeks)

Have you been looking for a program specifically for men and women that want to focus on increasing strength. THIS PROGRAM IS FOR YOU!! This unique program has 3 phases that guarantees to increase your overall strength. You'll receive 90 days of app access to the trainer with any questions you may have. You will be able to schedule virtual follow up meetings. We also include nutrition suggestions to help you maximize your results.

Have you been looking for a program specifically for men and women that want to focus on increasing strength. THIS PROGRAM IS FOR YOU!! This unique program has 3 phases that guarantees to increase your overall strength. You'll receive 90 days of app access to the trainer with any questions you may have. You will be able to schedule virtual follow up meetings. We also include nutrition suggestions to help you maximize your results.

This Black Friday special saves you $597 dollars vs month to month plan. You'll get 24 one-hour sessions and 24 twenty-five minute stretch sessions. Plus, you'll get access to our state-of-the-art DNA Health and Fitness app. This app includes meal tracking, fitness tracking that syncs with smart watches, the ability to build your own personal workouts, and the ability to schedule all of your appointments. This is a shared plan, so you can train together at the same time or schedule separate appointments. We chose to offer this plan to help our community and their friends have an affordable option to kickstart their fitness together. Support leads to success!!! ( Sessions can be used for Assisted PNF Stretching as well)

On purchase, you will get session credits for: • 24 x PT Session (do not expire) • 24 x 25 Minute Stretch Session (do not expire)

This app subscription includes exclusive access to my DNA Health and Fitness App, featuring: Over 350 Les Mills workout videos along with tons on of On-Demand workouts for every fitness level. This is the Top App out there. 1. The ability to create personalized workouts and track progress with built-in progressive overload. 2. Nutrition and macro tracking directly within the app. 3. Progress pictures and measurement tracking for a comprehensive overview of your fitness journey. 4. Access to a library of pre-built workouts and on-demand workout sessions for ultimate flexibility. 5. The ability to purchase exclusive training programs directly from the DNA platform to further enhance your fitness experience. All this for approximately $24.99 USD per month. Cancel anytime!

Extra session

On purchase, you will get 1 session credits for PT Session (expire after 1 month)

In person one on one coaching that includes: Four 30-min Sessions per month Free Personalized assessment Access to DNA Health & Fitness web-based coaching app Access to On-Demand Workouts Unlimited email and in-app messaging support Weekly accountability check-ins Ability to post progress photos in coaching app

Every month you will get 4 session credits for 30 Minute Personal Training Session (expire after 1 month)

Advanced training plan includes four in person training sessions per month. Personalized fitness analysis Access to web-based coaching app Access to On-Demand workouts Customized strength program that changes every 8 weeks Sustainable nutrition approach to maximize results. Unlimited email and in-app messaging support Weekly accountability check-ins Ability to post progress photos and body stats.

Every month you will get 4 session credits for PT Session (expire after 1 month)

At DNA Health & Fitness, we understand that no two workout sessions are the same and everyone has unique needs and objectives. That's why we offer personalized online coaching programs, designed to help you reach your goals no matter if you're a beginner or a experienced athlete. Our knowledgeable team of experts and comprehensive resources ensure that you always get the most from every workout session. Even if you're not near our fitness locations, don't worry – our online coaching programs are available to you regardless of your location. One of our experienced coaches will host a zoom meeting to discuss your goals. Get on track for success today with DNA Health & Fitness!.

Introducing the Free Two-Week Trial of the DNA Health and Fitness App! 🎉 Now Over 350 Les Mills On-Demand Workout Videos along with other On-Demand fitness routines. Get a taste of premium fitness and wellness support with our DNA Health and Fitness app, now available for a limited-time free two-week trial! With this trial, you’ll unlock a range of powerful tools and features to help you achieve your health goals: - **Build Your Own Workouts**: Customize workout routines tailored to your preferences and needs or benefit from unlimited on-demand workout routines. - **Fitness & Nutrition Tracking**: Track your progress with built-in fitness and nutrition logs to stay on top of your goals. Link your Apple watch, Garmin, or Fitbit to track your daily activity. - **Personalized Meal Plans**: Enjoy meal plans designed to fit your unique dietary preferences and lifestyle. - **Assigned Trainer Support**: Get access to a dedicated trainer who can answer questions and provide guidance. - **Program & Plan Purchases**: Purchase individual workout programs and personalized nutrition plans right from the app for added customization. This is your chance to try the DNA Health and Fitness app risk-free and experience how it can elevate your fitness journey. Don’t miss out – start your free two-week trial today and take the first step toward a healthier, fitter you!

In person one on one coaching that includes: 12 Sessions per month Free Personalized assessment Access to DNA Health & Fitness web-based coaching app Access to On-Demand Workouts Customized strength program that changes every 8 weeks Receive Two 25- min Stretch sessions per month Unlimited email and in-app messaging support Weekly accountability check-ins Ability to post progress photos in coaching app

Every month you will get session credits for: • 12 x PT Session (expire after 1 month) • 2 x 25 minute Assisted Stretching Session (expire after 1 month)

This program is designed to help you achieve your fitness goals and transform your body in just 12 weeks. With a combination of strength training and nutrition guidance, this program is guaranteed to challenge you and push you to your limits. Whether you are a beginner or an experienced fitness enthusiast, the 12 Week Ultimate Shred Program is tailored to meet your individual needs and help you reach your full potential. So get ready to sweat, work hard, and see results like never before!!!

This New Year's special saves you $597 dollars vs month to month plan. You'll get 36 55-min training sessions. Plus, you'll get access to our state-of-the-art DNA Health and Fitness app. This app includes meal tracking, fitness tracking that syncs with smart watches, the ability to build your own personal workouts, and the ability to schedule all of your appointments. Access to over 350 Les Mills On-demand workout videos to do at home.

On purchase, you will get 36 session credits for PT Session (expire after 5 months)

Whether it's Shedding unwanted weight (and keeping it off.) Fitting into old favorite clothes(indefinitely.) Feeling fitter (and remaining fit!) Ending bad habits and developing healthier ones Breaking free of the fitness rollercoaster Personalized Online Nutrition and Healthy Habit Coaching - Access to our Coach's DNA Fitness App Unlimited In-App Messaging with your Coach - Weekly Healthy Habit Coaching, Accountability, Meal Prep Tips, & Lifestyle Coaching - 30 Minute Kick-Off Call If Required - Personalized Nutrition Education & Guided Meal Plan - Macronutrient and Calorie Intake Education to Learn Healthy Balanced Eating - Optional Bonus Follow Along Workout Videos Added To My App Let me help you get off the diet band wagon and finally build a healthy relationship with food to reach your weight loss and keep it off! Learn healthy balance so you can still enjoy life while working towards your goals.

Every month you will get 1 session credits for Health and Nutrition Coaching Consultation (expire after 1 month)

Personalized assessment Access to web-based coaching app Customized strength program that changes every 8 weeks Habit based health and nutrition coaching. Coaching articles and daily habits that change every two weeks. Sustainable nutrition approach to maximize results Unlimited email and in-app messaging support Weekly accountability check-ins 249.00 USD per month Includes: - Unlimited In-App Messaging With Coach - Personalized Periodized Training Program - Instructional Video For Each Exercise - Personalized Nutrition Education, Support, & Meal Planning - 30 Minute Coaching Call With Your Coach 1x Per Month NO REFUNDS

Personalized assessment Access to web-based coaching app Customized strength program that changes every 8 weeks Coaching articles and daily habits that change every two weeks. Unlimited email and in-app messaging support Weekly accountability check-ins 149.00 USD per month Includes: - Unlimited In-App Messaging With Coach - Personalized Periodized Training Program - Instructional Video For Each Exercise - Personalized Nutrition Education, Support, & Meal Planning - 30 Minute Coaching Call With Your Coach 1x Per Month NO REFUNDS

In person one on one coaching that includes: 12 Sessions per month Free Personalized assessment Access to DNA Health & Fitness web-based coaching app Access to On-Demand Workouts Customized strength program that changes every 8 weeks Unlimited email and in-app messaging support Weekly accountability check-ins Ability to post progress photos in coaching app

Every month you will get 12 session credits for PT Session (expire after 1 month)

In person one on one coaching that includes: 8 Sessions per month Free Personalized assessment Access to web-based coaching app Access to On-Demand Workouts Customized strength program that changes every 8 weeks Unlimited email and in-app messaging support Weekly accountability check-ins Ability to post progress photos in DNA Fitness App

Every month you will get 8 session credits for PT Session (expire after 5 weeks)

12-30 minute In-person one on one coaching that includes: Free Personalized assessment Access to web-based coaching app Access to On-Demand Workouts Customized strength program that changes every 8 weeks Unlimited email and in-app messaging support Weekly accountability check-ins Ability to post progress photos in coaching app One free group class monthly

Every month you will get session credits for: • 12 x 30 Minute Personal Training Session (expire after 1 month) • 1 x Get Fit Group Class (expire after 1 month)

Once purchased you will receive the pdf download of the 12 week shred booklet. This program includes everything and will walk you through the basics of losing weight while toning up. Welcome to the 12 Week Shred: The Complete Guide! This program is designed to help you achieve your fitness goals and transform your body in just 12 weeks. With a combination of strength training and nutrition guidance, this program is guaranteed to challenge you and push you to your limits. Whether you are a beginner or an experienced fitness enthusiast, the 12 Week Ultimate Shred Program is tailored to meet your individual needs and help you reach your full potential. So get ready to sweat, work hard, and see results like never before

This 12-week women’s weight loss workout program is designed to combine strength training, cardiovascular conditioning, and mobility work. The program is structured into three 4-week phases, gradually increasing intensity to optimize fat loss while preserving lean muscle. Personal Nutrition Plan included. DNA Health and Fitness App to guide you through the process and track results.