🎁 14-DAY FREE TRIAL DNA 14-Day Kickstart ✅ Daily guided workouts ✅ Intro to strength + functional training ✅ Beginner HIIT ✅ Habit coaching ✅ App accountability Expected Results: 🔥 2–4 lbs lost ⚡ Better energy 💪 Improved strength base ✅ Next high-value upgrades I can build for you: 📄 Fully formatted Word client version 🎨 DNA branded edition 📲 Trainerize daily workout cards 🥗 Matching fat-loss meal plan Say the word and I’ll package it professionally.

🔥 14-Day FREE Trial — Kickstart Program 🔥 Jumpstart Your Fitness Journey Today 💪 🚀 Ready to take control of your health and build real momentum? Our 14-Day Kickstart Program is designed to get you moving, motivated, and seeing results—fast. What you get in 14 days: ✅ Guided daily workouts 🏋️‍♂️ ✅ Simple nutrition & habit tips 🥗 ✅ Accountability & structure 📅 ✅ Beginner-friendly, results-driven plan 👊 ✅ 100% FREE for 14 days 🎉 🔥 Perfect for jumpstarting your routine, breaking plateaus, or getting back on track. 👉 Start FREE today. Build habits. See progress. Feel stronger. 💙 Your fitness journey starts now.

On purchase, you will get 1 session credits for Health and Nutrition Coaching Consultation (expire after 14 days)

💪🔥 12 In-Person 1-on-1 Coaching Sessions Include: 🔥💪 🧠 Free Personalized Fitness Assessment 📲 Access to Web-Based Coaching App 🎥 On-Demand Workout Library 🏋️‍♂️ Customized Strength Training Program (Updated every 8 weeks to ensure continued progress) 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 📸 Progress Photo Uploads Within the Coaching App Personalized. Structured. Results-Driven. Designed to keep you accountable, motivated, and progressing every step of the way.

Every 2 weeks you will get 6 session credits for 30 Minute Personal Training Session (expire after 1 month)

💪🔥 Welcome to the 12-Week Body Re-Composition: The Complete Guide! 🔥💪 This program is built for individuals looking to lose less than 20 lbs of body fat while building lean muscle 💥. Over the next 12 weeks, you’ll challenge your body, refine your strength, and transform your physique through a strategic blend of progressive strength training 🏋️‍♂️ and targeted nutrition guidance 🥗. Whether you’re new to training or highly experienced, this program adapts to your fitness level and pushes you toward your full potential 🚀. Get ready to sweat 💦, work hard 💯, and see results like never before 👊. 🔹 Phase 1: Strength Endurance Foundation 🧱 Builds the base for long-term progress High-rep training (15+ reps per set) 🔁 Lighter loads (60% of 1RM) 🏋️‍♀️ Improves muscular endurance 💪 Prepares your body for muscle growth and higher intensity training 🔥 🔹 Phase 2: Muscle Growth & Hypertrophy 📈 Time to build size and shape Moderate-to-heavy loads ⚖️ Higher training volume 📊 Shorter rest periods ⏱️ Maximizes muscle development, definition, and symmetry 💥 🔹 Phase 3: Max Strength & Power ⚡ Unlock your strongest self Heavy to near-maximal loads 🏋️‍♂️🔥 Maximal effort lifts 💯 Focus on producing peak force and strength gains 🧠💪 Enhances power, performance, and confidence 🚀 Commit to the process. Trust the progression. Your transformation starts now. 💪🔥

This program is designed to help you achieve your fitness goals and completely transform your body in just 12 weeks ⏳. By combining progressive strength training 🏋️‍♂️ with strategic nutrition guidance 🥗, the Ultimate Shred is built to challenge you, push your limits, and deliver real, measurable results. Whether you’re a beginner building a strong foundation 🧱 or an experienced fitness enthusiast ready to level up 🚀, the 12-Week Ultimate Shred Program is fully tailored to your individual needs, abilities, and goals. Get ready to sweat 💦, work hard 🔥, and see results like never before 💯‼️

💪🔥 4- 30 minute In-Person 1-on-1 Coaching Sessions Include: 🔥💪 🧠 Free Personalized Fitness Assessment 📲 Access to Web-Based Coaching App 🎥 On-Demand Workout Library 🏋️‍♂️ Customized Strength Training Program (Updated every 8 weeks to ensure continued progress) 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 📸 Progress Photo Uploads Within the Coaching App Personalized. Structured. Results-Driven. Designed to keep you accountable, motivated, and progressing every step of the wa

Every 2 weeks you will get 2 session credits for 30 Minute Personal Training Session (expire after 2 weeks)

🔥 6-Month Strength & Muscle Consistency Program 5 Days / Week · Same Movements · Long-Term Progress 🧠 OVERALL PROGRAM SUMMARY 💪This program is built on consistency, mastery, and progression. By repeating the same high-quality movements on the same days each week, clients improve technique, increase strength, and build or maintain lean muscle while reducing injury risk. 📈 6-MONTH PROGRESSION GUIDELINE 🔹Months 1–2 💥3–4 sets · 10–12 reps · RPE 6–7 🔹Months 3–4 💥4 sets · 8–10 reps · RPE 7–8 🔹Months 5–6 💥4–5 sets · 6–8 reps (compounds) · RPE 8–9 💪Progress by increasing: 🔹Weight 🔹Reps within range 🔹Time under tension 🔹Execution quality 🔹Progress occurs through: 🔹Increased load or reps 🔹Improved control and tempo 🔹Better execution and confidence 🔹No guesswork. No constant changes. Just results. 🔁 DAILY NON-NEGOTIABLE HABITS (EVERY DAY) 💧 Hydration: Half bodyweight (lbs) in oz 🥩 Protein with every meal 🚶 6,000–8,000 steps minimum 😴 7–9 hours sleep 🧘 5 minutes mobility or stretching 📅 WEEKLY TRAINING SPLIT (REPEATS FOR 24 WEEKS)

🔥💪 DNA Health & Fitness 16-Week Hybrid Fat Loss & Functional Strength Program 💪🔥 🎯 Program Overview This 16-week progressive program is engineered to: ✅ Accelerate body fat loss ✅ Preserve and build lean muscle ✅ Improve real-world functional strength ✅ Increase conditioning and endurance ✅ Build sustainable daily habits Training Structure: 🏋️ Strength/Hypertrophy days ⚙️ Functional performance days ❤️ Conditioning/HIIT days 🚶 Active recovery & mobility 📈 Progressive overload built every phase Expected Fat Loss: 👉 ~1–1.5 lbs per week (with nutrition compliance) 🧠 Weekly Training Split (Repeat With Progressions) Day 1: Upper Body Strength 💪 Day 2: Lower Body Strength 🦵 Day 3: Functional Conditioning ⚙️ Day 4: Active Recovery & Core 🧘 Day 5: Full Body Hypertrophy 🔥 Day 6: HIIT + Functional Power ❤️‍🔥 Day 7: Mobility + Steps 🚶

🔥 IRON CUT — FEMALE EDITION 🔥 Muscle Retention • Core Strength • Fat Loss Execution ✅ FIRST — DOES THE SAME WORKOUT WORK FOR FEMALES? Yes — the workout program you built is absolutely appropriate for females. In fact, it is ideal for experienced female clients when fat loss + muscle retention are the goals. Why it works for women: Women respond extremely well to volume and frequency Core-focused training improves: Waist appearance Pelvic stability Lower-back resilience Compound lifts do not bulk women excessively Strength training improves hormones, metabolism, and long-term fat loss What does NOT need to change: ✔️ Exercises ✔️ Split ✔️ Core emphasis ✔️ Weekly structure What DOES change: Loading (relative to strength) Calories & macros Recovery messaging The program is sex-neutral by design — execution is individualized. 🎯 FEMALE CLIENT PROFILE (AVERAGE) Bodyweight: 155–175 lb Goal: ~1.5 lb fat loss/week Training level: Intermediate–Advanced Preference: Lean, strong, athletic physique (not bulky) 🍽️ IRON CUT — FEMALE EDITION NUTRITION TARGETS (1.5 LB / WEEK) 🔢 DAILY CALORIES 1,550–1,650 kcal/day (Produces ~700–800 kcal deficit for most females in this range) 🥩 PROTEIN (NON-NEGOTIABLE) 150–170 g/day ≈ 0.9–1.0 g per lb of goal bodyweight Protein protects: Lean mass Metabolism Hunger control 🧈 FATS 55–70 g/day Supports: Hormones Satiety Recovery 🍓 CARBS 70–100 g/day Higher than most “female fat loss plans” for: Training performance Stress management Thyroid support Sources: 🍌 Banana 🍎 Apple 🫐 Berries 🍠 Optional potatoes (1–2×/week) ⏱️ FEMALE MEAL STRUCTURE (SAME FORMAT) Meal 1: Protein-dominant Protein Snack: Shake + fruit Meal 2: Protein + moderate fats Structure stays the same → calories adjust. 💪 FEMALE PHASE STRUCTURE 🟦 PHASE ONE — CUT & CONTROL Same workouts as male version Slightly higher rep focus naturally occurs due to load Goal: fat loss + strength maintenance 🟧 PHASE TWO — FORGED (LEAN REBUILD) Same progression model Women typically gain visible muscle density here Calories come up slightly (+100–200 kcal) 🧠 FEMALE-SPECIFIC COACHING NOTES (IMPORTANT) Add these cues in Trainerize for female clients: 🚫 No max testing while cutting 🔁 Progress reps before load when needed 😴 Sleep is non-negotiable 🧂 Salt + hydration are critical (women under-salt) 📉 If cycle disruption occurs → calories too low 📈 EXPECTED FEMALE RESULTS ✔️ 1–1.5 lb fat loss/week ✔️ Waist reduction without muscle loss ✔️ Improved posture & core control ✔️ Lean, athletic look — not bulky Women often look better faster on this style of program than men. 🏁 FINAL ANSWER (CLEAR & SIMPLE) ✅ Yes — the workout above is excellent for females ❌ No need to create a “lighter” or “pink” version 🎯 Nutrition + coaching cues are what differ

🔥 IRON CUT 215 — MALE EDITION 🔥 Muscle Preservation • Core Dominance • Fat Loss Execution 💪 PROGRAM OVERVIEW IRON CUT 215 — Male Edition is a two-phase, high-performance training and nutrition system built for experienced men who want to cut fat aggressively while maintaining strength, muscle, and athletic performance. 💥This is not a beginner plan. 💥This is not random workouts. This is a structured execution program designed to take you from where you are now to a leaner, harder, stronger physique—without sacrificing power or discipline. 🏋️🔥 🔁 PROGRAM STRUCTURE 🟦 PHASE ONE: CUT & CONTROL 🔥 Fat Loss Focus 🧠 Core Stability & Bracing 💪 Muscle Preservation Phase One is designed to strip body fat at approximately ~1.5 lb per week while maintaining strength and muscle mass. Heavy compound lifts stay in, core is trained daily, and recovery is enforced. Goal: Get lean without getting weak. 🟧 PHASE TWO: FORGED ⚙️ Strength Density 🧱 Core Armor 💥 Lean Rebuild Phase Two transitions you out of aggressive fat loss and into a strength-focused, physique-hardening phase. Loads increase, muscle density improves, and core training becomes more advanced. Goal: Lock in leanness and build a harder, stronger body. 🎯 WHO THIS PROGRAM IS FOR ✔️ Experienced lifters ✔️ Men who train hard and want results ✔️ Clients who want structure, not guesswork ✔️ Anyone serious about execution over excuses If you want comfort, this isn’t it. If you want results, you’re in the right place. 💯 🧠 CORE TRAINING PHILOSOPHY Core training is not cosmetic. In IRON CUT 215, the core is trained daily through: Bracing & anti-extension 🧱 Rotation & anti-rotation 🧠 Loaded carries & control ⚙️ A stronger core means: ✔️ Better lifts ✔️ Less injury risk ✔️ More power in every movement 🧱 WHAT YOU CAN EXPECT 🔥 Consistent fat loss 💪 Maintained or improved strength 🧠 Better posture and stability ⚡ Improved conditioning and recovery 📈 Stronger habits and discipline 🚀 EXECUTION RULES 🥩 Hit protein daily 🏋️ Train with intent 🧂 Hydrate and recover 😴 Sleep like it matters (because it does) This program rewards consistency. It punishes half-effort. 🏁 FINAL NOTE Phase One strips the fat. Phase Two builds the weapon. You don’t drift into results like these. You earn them through execution. IRON CUT 215 — MALE EDITION Cut strong. Get lean. Execute daily. 💯🔥

🎉 NEW YEAR’S BODY TRANSFORMATION PROGRAM 12 Weeks • 3 Phases • 5 Days Per Week 🔥 Lose Fat 💪 Build & Maintain Lean Muscle ⚡ Increase Energy & Confidence 🧠 Build Habits That Last This is not a quick fix or a crash program. This is a structured, progressive transformation designed to deliver real results that stick. 🌟 PROGRAM OVERALL SUMMARY The New Year’s Body Transformation Program is a 12-week, step-by-step fitness system built to help you reset your routine, reshape your body, and rebuild confidence—without burnout. You’ll train 5 days per week, following a clear plan that evolves across 3 powerful phases, combining: 🏋️ Strength Training ❤️ Cardio Conditioning 🔥 Metabolic Work 🌱 Healthy Habit Coaching Everything is delivered through the Trainerize app, so you always know exactly what to do. 🧱 PHASE 1: FOUNDATION & CONSISTENCY Weeks 1–4 🧠 Learn proper form 💪 Build full-body strength 🔥 Kickstart fat loss ⏰ Establish a consistent routine 😌 Feel energized, not overwhelmed Focus: Master the basics, create momentum, and build confidence in your workouts. 🚀 PHASE 2: STRENGTH & METABOLISM Weeks 5–8 💪 Increase resistance & muscle tone 🔥 Burn more calories efficiently 📈 Improve endurance & work capacity 🧠 Feel stronger week by week Focus: Turn consistency into visible progress while preserving lean muscle. 💥 PHASE 3: TRANSFORMATION & SUSTAINABILITY Weeks 9–12 🔥 Peak fat loss 💪 Maintain lean muscle ⚡ Improve athletic performance & energy 🧠 Lock in long-term habits Focus: Finish strong, look leaner, and feel confident continuing beyond the program. 📆 WEEKLY TRAINING STRUCTURE (ALL 12 WEEKS) 🦵 Day 1 – Lower Body Strength 💪 Day 2 – Upper Body Strength 🔁 Day 3 – Full Body Training ❤️ Day 4 – Cardio + Core 🔥 Day 5 – Strength + Metabolic Conditioning Each workout includes: ✔️ Clear sets, reps, and rest ✔️ Guided progression ✔️ Safe, effective exercise selection 📱 WHAT’S INCLUDED ✅ 12-Week Progressive Training Program ✅ 5 Workouts Per Week (60+ Total Workouts) ✅ 3 Structured Training Phases ✅ Strength, Cardio & Metabolic Conditioning ✅ Exercise Demo Videos ✅ Healthy Habit Reminders ✅ Progress Tracking ✅ Trainerize App Access

This New Year's exclusive saves you $597 compared to the month-to-month plan 💰. It’s our best-value option for those looking to kickstart their fitness journey together with built-in support and accountability. ✅ What You’ll Get: 🏋️‍♂️ 36 One-Hour Training Sessions 📲 Full Access to the DNA Health & Fitness App 📱 App Features Include: 🍽️ Meal Tracking ⌚ Fitness Tracking with Smartwatch Sync 🏗️ Build Your Own Custom Workouts 🗓️ Schedule All Training Appointments 👥 Shared Plan Benefits: Train together at the same time 🤝 or Schedule separate appointments 🗓️ based on your availability We created this plan to support our community and their friends by offering an affordable, high-value option to start their fitness journey together. Because when you train with support, success follows 💪❤️. Support leads to success!!! 🔥💯

On purchase, you will get 36 session credits for 55 Minute PT Session (expire after 4 months)

This 12-week, phase-based bodybuilding show prep workout routine is strategically designed to target all major muscle groups with progressive overload 📈 and intentional emphasis on weak areas 🎯. The program prioritizes maximum muscle retention 💪 while sharpening aesthetics, symmetry, and muscular definition 🔥—exactly what’s required for stage-ready conditioning. The DNA Health & Fitness App 📲 serves as your central command center, allowing you to track workouts, modify programming, and analyze progress in real time. You’ll also have direct access to your trainer via in-app messaging 💬, two virtual check-in calls per month 💻, and nutrition guidance 🥗 as needed to support performance, recovery, and peak-week readiness. Designed for serious competitors. Built for stage results. Train with purpose. Dial in the details. Step on stage confident. 💪🔥

🔥💪 Welcome to the 12-Week Shred: The Complete Guide! 💪🔥 This program is designed to help you transform your body in just 12 weeks ⏳ through a strategic combination of progressive strength training 🏋️‍♂️ and structured nutrition guidance 🥗. Each phase builds upon the last to ensure fat loss, muscle preservation, and peak performance. Whether you’re a beginner building a foundation 🧱 or an experienced athlete dialing in conditioning 🚀, the 12-Week Shred is tailored to meet your individual needs and push you to your full potential. Get ready to sweat 💦, work hard 🔥, and achieve results like never before. 🔹 Phase 1: Strength Endurance 🧠 Build the foundation High-rep training (15+ reps per set) 🔁 Light loads (60% 1RM) 🏋️‍♀️ Improves muscular endurance and work capacity 💪 Prepares the body for higher volume and intensity 🔥 🔹 Phase 2: Hypertrophy (Muscle Development) 📈 Build lean muscle Moderate-to-heavy loads ⚖️ Higher training volume 📊 Shorter rest periods ⏱️ Focuses on muscle size, shape, and definition 💥 🔹 Phase 3: Max Strength 🏋️‍♂️ Build raw strength Heavy loads (85–100% 1RM) 🔥 Low-rep ranges (1–5 reps) 💯 Emphasis on maximal force production 💪 Improves neuromuscular efficiency and muscle retention 🧠 🔹 Phase 4: Power & Peak Performance ⚡ Explosive strength and conditioning High-force, high-velocity movements 🚀 Power-based lifts and athletic drills ⚡ Contrast-load supersets 🔄 (heavy + explosive movements) Enhances speed, power output, and overall athletic performance 🏃‍♂️

This 12-week strength-focused program is strategically divided into three progressive 4-week phases 📆, each designed to build upon the last to drive consistent strength gains and performance improvements. The program centers around the big compound lifts 🏋️‍♂️—Squat, Bench Press, Deadlift, and Overhead Press—while integrating supporting accessory movements 🎯 to enhance muscular balance, reinforce weak points, and reduce injury risk. As the program progresses, intensity, volume, and complexity increase 📈 to ensure continuous adaptation and measurable results. Throughout the program, you’ll use our state-of-the-art DNA Health & Fitness App 📲 to follow workouts, track performance, and monitor progress with precision. The program also includes nutrition guidance 🥗 to support recovery and strength development, along with bi-weekly virtual check-ins 💻 to assess progress and make necessary adjustments. Each training week is fully modifiable 🔄 to match your current fitness level, experience, and individual needs—making this program suitable for both newer lifters and experienced athletes. Train smarter. Lift heavier. Build real strength. 💪🔥

🧬 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.

🔥 Online Coaching Program — Built for Any Fitness Level 🔥 This plan is ideal for beginners through advanced trainees and delivers top-tier coaching, structure, and accountability 💪. You’ll receive complete nutrition coaching 🥗—including ongoing macronutrient adjustments and a personalized meal plan—to support real, sustainable results. All online coaching packages include unlimited text messaging 📲 with your coach through the DNA Fitness App, plus exercise alternatives and adjustments as needed to keep you progressing safely and consistently. Workouts are fully customized to your schedule ⏱️ and training environment—whether you train at the gym 🏋️‍, at home 🏠, or both. This plan also includes a monthly 30-minute coaching call 🎧📹 (voice or video—your choice) with Coach Dan or Coach Mandy to review progress, troubleshoot challenges, and adjust training or nutrition for optimal results. 💲 $198 / Month 📌 3-Month Initial Commitment Required ✅ Includes: 💬 Unlimited In-App Messaging with Coach Dan or Coach Mandy 📊 Personalized, Periodized Training Program 🎥 Instructional Videos for Every Exercise 🥗 Personalized Nutrition Education, Support & Meal Planning 🗓️ 30-Minute Coaching Call (1x per month) with Coach Dan or Coach Mandy Structured. Supportive. Results-Driven. Designed to meet you where you are—and take you where you want to go.

💪🔥 In-Person 1-on-1 Coaching Package (4 Sessions / Month) 🔥💪 This premium in-person coaching package is designed for individuals who want maximum structure, accountability, and results through personalized training and recovery support—fully integrated with the DNA Health & Fitness App. ✅ What’s Included: 🏋️‍♂️ 12 In-Person 1-on-1 Training Sessions per Month 🧠 Free Personalized Fitness Assessment 📲 Access to the DNA Health & Fitness Web-Based Coaching App 🎥 On-Demand Workout Library 🏗️ Customized Strength Training Program (Updated every 8 weeks for progressive overload and continued progress) 🧘‍♂️ 2 (25-Minute) Assisted Stretch Sessions Free 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 📸 Progress Photo Uploads Inside the Coaching App Personalized coaching. Consistent support. Real results

Every 2 weeks you will get 2 session credits for 55 Minute PT Session (expire after 1 month)

✅ What’s Included in This Online Program This 8-Week Strength & Cardio Program (Designed for Ages 65+) is built to help you lose weight, maintain muscle, and feel stronger and more confident—without joint-stress or unsafe movements. 🏋️ Structured 8-Week Training Plan 2 progressive phases for safe, sustainable results Joint-friendly strength training focused on muscle preservation No unstable or painful movements 📅 4 Strength Training Days per Week Lower body strength & stability Upper body strength & posture Functional, real-life movement patterns Clear sets, reps, and rest times for every exercise ❤️ 2 Guided Cardio Days per Week StairMaster workouts for heart health and leg strength Incline treadmill walking for low-impact fat loss Intensity guidelines to keep cardio safe and effective 🎥 Exercise Demonstration Videos Step-by-step visual guidance for every movement Proper form cues for safety and confidence Easy-to-follow instructions inside the app 🌱 Healthy Habit & Lifestyle Guidance Simple daily reminders to support weight loss Protein, hydration, movement, and posture cues Designed for consistency—not restriction 📊 Progress Tracking Inside the App Track workouts, strength, and cardio sessions Monitor bodyweight and measurements weekly Stay accountable with visible progress over time 🧠 Designed Specifically for Older Adults Supports balance, joint health, and independence Emphasizes control, posture, and recovery Built to help you feel better—not beaten down 📱 Delivered Through the Trainerize App Easy-to-use workout navigation Clear daily instructions and reminders Access anytime, anywhere 🎯 Who This Program Is For ✔️ Adults 65+ looking to lose weight safely ✔️ Anyone wanting to maintain muscle while improving endurance ✔️ Those who prefer structured guidance without high-impact training

💪🔥 Want to Get STRONGER? This Program Is for YOU! 🔥💪 Have you been looking for a program designed specifically for men and women who want to focus on increasing strength? 🏋️‍♂️🏋️‍♀️ LOOK NO FURTHER — THIS PROGRAM IS FOR YOU!! 💯 This unique, results-driven strength program is built around 3 progressive phases 🔄, each strategically designed to guarantee increases in overall strength 📈 when followed as prescribed. Every phase builds on the last to ensure consistent progress and long-term results 💪. You’ll receive 90 days of full app access 📲 with direct trainer support for any questions, guidance, or adjustments along the way 💬. You’ll also be able to schedule virtual follow-up meetings 💻 to review progress and stay on track. To further maximize your results, we include nutrition suggestions 🥗 that support strength gains, recovery, and performance ⚡. Train smarter. Lift heavier. Get stronger. 💪🔥

📲🔥 DNA Health & Fitness App Subscription 🔥📲 This app subscription gives you exclusive access to the DNA Health & Fitness App—packed with tons of on-demand workouts 💪 for every fitness level, making it one of the top fitness apps available today 🚀. ✅ What’s Included: 🏋️‍♂️ Create Personalized Workouts Build custom programs and track progress with built-in progressive overload 📈. 🥗 Nutrition & Macro Tracking Log meals and macros directly inside the app for seamless nutrition management. 📸📏 Progress Tracking Upload progress photos and track measurements for a complete view of your transformation. 🎥 Workout Library & On-Demand Sessions Access a large library of pre-built programs and on-demand workouts—train anytime, anywhere. 🛒 Exclusive Training Programs Purchase premium training programs directly from the DNA platform to take your results to the next level. 💲 Only ~$24.99 USD per month 🔓 Cancel anytime 📱 Train on your schedule 💪 Built for real results One app. Total control. Unlimited potential. 🔥💪

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!.

💪🔥 Premium Online Coaching Program 🔥💪 This high-touch coaching program is designed for individuals who want structured training, sustainable nutrition, and habit-based lifestyle change—all supported with ongoing accountability and direct coach access. ✅ Program Features: 🧠 Personalized Fitness Assessment 📲 Access to a Web-Based Coaching App 🏗️ Customized Strength Training Program (Updated every 8 weeks to ensure progressive overload and continued results) 🔁 Habit-Based Health & Nutrition Coaching 📖 Coaching Articles & Daily Habit Guidance (Updated every two weeks to drive consistency and behavior change) 🥗 Sustainable Nutrition Approach (Designed to maximize results while supporting long-term adherence) 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 🔥 Includes: 💬 Unlimited In-App Messaging with Your Coach 📊 Personalized, Periodized Training Program 🎥 Instructional Videos for Every Exercise 🥗 Personalized Nutrition Education, Support & Meal Planning 📞 30-Minute Coaching Call with Your Coach (1x per month) 💲 $249.00 USD per Month Built for long-term results—not quick fixes. Train smarter, eat sustainably, and build habits that last. 💪🔥

💪🔥 Personalized Online Coaching Program 🔥💪 This coaching program delivers structured training, nutrition guidance, and ongoing accountability—all designed to help you stay consistent and achieve real, sustainable results. ✅ What’s Included: 🧠 Personalized Fitness Assessment 📲 Access to a Web-Based Coaching App 🏗️ Customized Strength Training Program (Updated every 8 weeks for progressive overload and continued results) 📖 Coaching Articles & Daily Habit Guidance (Updated every two weeks to keep you engaged and progressing) 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 🔥 Additional Program Features: 💬 Unlimited In-App Messaging with Your Coach 📊 Personalized, Periodized Training Program 🎥 Instructional Videos for Every Exercise 🥗 Personalized Nutrition Education, Support & Meal Planning 📞 30-Minute Coaching Call with Your Coach (1x per month) 💲 $149.00 USD per Month ❌ NO REFUNDS Simple. Structured. Results-Driven. Everything you need to stay accountable, train smarter, and reach your goals—all in one program. 💪🔥

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

🔥💪 12-Week Women’s Weight Loss Workout Program 💪🔥 This 12-week women’s weight loss program is strategically designed to combine strength training 🏋️‍♀️, cardiovascular conditioning ❤️, and mobility work 🤸‍♀️ to deliver efficient, sustainable fat loss while preserving lean muscle. The program is divided into three progressive 4-week phases 📆, with intensity and complexity gradually increasing to optimize results, improve endurance, and enhance overall movement quality. ✅ What’s Included: 🥗 Personalized Nutrition Plan 📲 DNA Health & Fitness App Access Follow workouts step-by-step Track progress and results 📊 Stay consistent and accountable Structured. Progressive. Results-Driven. Everything you need to lose fat, feel strong, and move confidently—guided every step of the way. 💪🔥

💪🔥 In-Person 1-on-1 Coaching Package (12 Sessions / Month) 🔥💪 This premium in-person coaching package is designed for individuals who want maximum structure, accountability, and results through personalized training and recovery support—fully integrated with the DNA Health & Fitness App. ✅ What’s Included: 🏋️‍♂️ 12 In-Person 1-on-1 Training Sessions per Month 🧠 Free Personalized Fitness Assessment 📲 Access to the DNA Health & Fitness Web-Based Coaching App 🎥 On-Demand Workout Library 🏗️ Customized Strength Training Program (Updated every 8 weeks for progressive overload and continued progress) 🧘‍♂️ 2 (25-Minute) Assisted Stretch Sessions per Month 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 📸 Progress Photo Uploads Inside the Coaching App Personalized coaching. Consistent support. Real results.

Every 2 weeks you will get 6 session credits for 55 Minute PT Session (expire after 1 month)

💪🔥 8 In-Person 1-on-1 Coaching Sessions Include: 🔥💪 🧠 Free Personalized Fitness Assessment 📲 Access to Web-Based Coaching App 🎥 On-Demand Workout Library 🏋️‍♂️ Customized Strength Training Program (Updated every 8 weeks to ensure continued progress) 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 📸 Progress Photo Uploads Within the Coaching App Personalized. Structured. Results-Driven. Designed to keep you accountable, motivated, and progressing every step of the way.

Every 2 weeks you will get 4 session credits for 30 Minute Personal Training Session (expire after 1 month)

Do you have a friend or spouse who wants to join you on your fitness journey? 🤝 Looking for a personalized training experience that still delivers individualized programming for each person’s unique goals? Look no further than DNA Health & Fitness! Our small-group coaching program includes 4 one-hour sessions per month 🏋️‍♂️, customized specifically to your group—while still addressing each individual’s needs and fitness level. Training with a partner not only boosts accountability ✅, but also helps you save money 💰 without sacrificing coaching quality. 📍 Where We Train: 🏋️ In our training facility 🏠 In your home gym (within a 15-mile radius of Mt. Juliet, TN 👉 Yes—we come to you! Whether you’re a beginner building confidence 🧱 or an advanced athlete pushing performance 🚀, our coaches provide the personalized guidance, motivation, and structure you need to succeed. 🔥 What You’ll Receive: 🧑‍🤝‍🧑 Small Group In-Person Coaching (Max 3 people) 📊 Customized Fitness Programming 🥗 Access to Our Nutrition Coaching Program 💪 Latest Evidence-Based Training Methods 🎯 A results-driven approach designed to help you reach your goals in the least amount of time Train together. Stay accountable. Get results faster. Let the DNA Health & Fitness experts take your health and wellness to the next level. 🚀💪

Every month you will get 4 session credits for Bring a Friend Small Group Training (expire after 1 month)

✅ What’s Included: 🏋️‍♂️ 8 In-Person Coaching Sessions per Month 🧘‍♂️ 8 (25-Minute) Assisted Stretch Sessions per Month 🧠 Free Personalized Fitness Assessment 📲 Access to the DNA Health & Fitness Web-Based Coaching App 🎥 On-Demand Workout Library 🏗️ Customized Strength Training Program (Updated every 8 weeks to ensure progressive overload and continued results) 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 📸 Progress Photo Uploads Inside the DNA Fitness App This comprehensive in-person coaching package is designed to deliver maximum results through personalized training, recovery, and accountability—all fully supported inside the DNA Health & Fitness ecosystem. Personalized. Structured. Results-Driven. Everything you need for training, recovery, and long-term success—under one plan. 💪🔥

Every month you will get session credits for: • 8 x 55 Minute PT Session (expire after 1 month) • 8 x 25 minute Assisted Stretching Session (expire after 1 month)

🍑🔥 Welcome to the 8-Week Booty Builder Program! 🔥🍑 This comprehensive fitness journey is designed to sculpt, strengthen, and grow your glutes 🍑 while improving overall lower-body strength and performance 💪. Over the next 8 weeks, you’ll follow a strategically designed mix of strength training 🏋️‍♀️, targeted glute-focused exercises 🎯, and functional movements 🔄—all aimed at maximizing glute activation, shape, and growth. Whether you’re a beginner building a strong foundation 🧱 or an experienced athlete ready to level up 🚀, this program delivers the structure, guidance, and motivation you need to see real results. Expect to feel stronger, move better, and build confidence inside and outside the gym 💃. Get ready to embrace the challenge 🔥 and transform your glutes for a stronger, more confident you! 💪🍑

PNF (Proprioceptive Neuromuscular Facilitation) stretching targets specific muscle groups 🎯 to safely increase functional flexibility and range of motion. Moving better means training better—this method helps enhance strength 💥, coordination 🧠, and balance ⚖️, allowing you to perform with greater agility 🏃‍♂️, power 🏋️, and control. Beyond physical performance, PNF stretching helps reduce stress and muscle tension 😌, leading to higher energy levels ⚡ and an improved overall mood and emotional state 🧘‍♀️. All stretching sessions are performed one-on-one 👤 by a Certified Flexologist 🎓, ensuring personalized attention, proper technique, and safe, effective results. ✅ Ideal For: 🏃‍♀️ Active individuals & athletes 🤕 Those dealing with tightness or limited mobility 🔄 Anyone focused on recovery, performance, and long-term movement health Move better. Recover faster. Feel stronger. 💪✨

🧘‍♀️✨ PNF Assisted Stretching ✨🧘‍♂️ The PNF assisted stretching 15 Minute Demo 🕒, designed to support key fitness goals such as weight loss 🔥, improved mobility 🤸‍♂️, and faster recovery 💪 after physical activity. PNF (Proprioceptive Neuromuscular Facilitation) stretching targets specific muscle groups 🎯 to safely increase functional flexibility and range of motion. Moving better means training better—this method helps enhance strength 💥, coordination 🧠, and balance ⚖️, allowing you to perform with greater agility 🏃‍♂️, power 🏋️, and control. Beyond physical performance, PNF stretching helps reduce stress and muscle tension 😌, leading to higher energy levels ⚡ and an improved overall mood and emotional state 🧘‍♀️. All stretching sessions are performed one-on-one 👤 by a Certified Flexologist 🎓, ensuring personalized attention, proper technique, and safe, effective results. ✅ Ideal For: 🏃‍♀️ Active individuals & athletes 🤕 Those dealing with tightness or limited mobility 🔄 Anyone focused on recovery, performance, and long-term movement health Move better. Recover faster. Feel stronger. 💪✨

This package includes four (50-minute) PNF assisted stretching sessions per month 🕒, designed to support key fitness goals such as weight loss 🔥, improved mobility 🤸‍♂️, and faster recovery 💪 after physical activity. PNF (Proprioceptive Neuromuscular Facilitation) stretching targets specific muscle groups 🎯 to safely increase functional flexibility and range of motion. Moving better means training better—this method helps enhance strength 💥, coordination 🧠, and balance ⚖️, allowing you to perform with greater agility 🏃‍♂️, power 🏋️, and control. Beyond physical performance, PNF stretching helps reduce stress and muscle tension 😌, leading to higher energy levels ⚡ and an improved overall mood and emotional state 🧘‍♀️. All stretching sessions are performed one-on-one 👤 by a Certified Flexologist 🎓, ensuring personalized attention, proper technique, and safe, effective results. ✅ Ideal For: 🏃‍♀️ Active individuals & athletes 🤕 Those dealing with tightness or limited mobility 🔄 Anyone focused on recovery, performance, and long-term movement health Move better. Recover faster. Feel stronger. 💪✨

Every 2 weeks you will get 2 session credits for 50 Minute Assisted Stretching (expire after 1 month)

This package includes 4 (25-minute) PNF assisted stretching sessions per month 🕒, designed to support essential fitness goals such as weight loss 🔥, improved mobility 🤸‍♂️, and enhanced recovery 💪 following physical activity. PNF (Proprioceptive Neuromuscular Facilitation) stretching works by targeting specific muscle groups 🎯, helping you safely increase flexibility and functional range of motion. Improved mobility allows for better movement patterns, which can directly enhance strength 💥, coordination 🧠, and balance ⚖️, enabling you to train with greater agility 🏃‍♂️, power 🏋️, and control. In addition to physical performance benefits, PNF stretching helps reduce muscle tension and stress 😌, promoting higher energy levels ⚡ and a more positive emotional and mental state 🧘‍♀️. All stretching sessions are conducted one-on-one 👤 by a Certified Flexologist 🎓, ensuring individualized care, proper technique, and safe, effective results. Move better. Recover faster. Perform stronger. 💪✨

Every 2 weeks you will get 2 session credits for 25 Minute Stretch Session (expire after 1 month)

This package includes eight (25-minute) PNF assisted stretching sessions per month 🕒, designed to support essential fitness goals such as weight loss 🔥, improved mobility 🤸‍♂️, and enhanced recovery 💪 following physical activity. PNF (Proprioceptive Neuromuscular Facilitation) stretching works by targeting specific muscle groups 🎯, helping you safely increase flexibility and functional range of motion. Improved mobility allows for better movement patterns, which can directly enhance strength 💥, coordination 🧠, and balance ⚖️, enabling you to train with greater agility 🏃‍♂️, power 🏋️, and control. In addition to physical performance benefits, PNF stretching helps reduce muscle tension and stress 😌, promoting higher energy levels ⚡ and a more positive emotional and mental state 🧘‍♀️. All stretching sessions are conducted one-on-one 👤 by a Certified Flexologist 🎓, ensuring individualized care, proper technique, and safe, effective results. Move better. Recover faster. Perform stronger. 💪✨

Every 2 weeks you will get 8 session credits for 25 minute Assisted Stretching Session (expire after 1 month)

This package includes eight (50-minute) PNF assisted stretching sessions per month 🕒, designed to support essential fitness goals such as weight loss 🔥, improved mobility 🤸‍♂️, and enhanced recovery 💪 following physical activity. PNF (Proprioceptive Neuromuscular Facilitation) stretching works by targeting specific muscle groups 🎯, helping you safely increase flexibility and functional range of motion. Improved mobility allows for better movement patterns, which can directly enhance strength 💥, coordination 🧠, and balance ⚖️, enabling you to train with greater agility 🏃‍♂️, power 🏋️, and control. In addition to physical performance benefits, PNF stretching helps reduce muscle tension and stress 😌, promoting higher energy levels ⚡ and a more positive emotional and mental state 🧘‍♀️. All stretching sessions are conducted one-on-one 👤 by a Certified Flexologist 🎓, ensuring individualized care, proper technique, and safe, effective results. Move better. Recover faster. Perform stronger. 💪✨

Every 2 weeks you will get 4 session credits for 50 Minute Assisted Stretching (expire after 1 month)

💪🔥 8 In-Person Training Sessions 🔥💪 🏋️‍♂️ Eight (50-Minute) In-Person Training Sessions 🎯 Personalized, goal-focused coaching 📈 Structured programming to maximize results 👤 One-on-one attention for proper form, safety, and progression Focused. Effective. Results-driven. Designed to help you train smarter, move better, and achieve your goals with confidence. 💪🔥

Every 2 weeks you will get 4 session credits for 55 Minute PT Session (expire after 1 month)

🔥🥗 Personalized Online Nutrition & Healthy Habit Coaching 🥗🔥 Whether your goal is: ⚖️ Shedding unwanted weight (and keeping it off) 👖 Fitting into your favorite clothes again (for good) 💪 *Feeling fitter and staying fit long term 🔄 Breaking bad habits and building healthier ones 🎢 *Getting off the fitness and diet rollercoaster once and for all This program is designed to help you create lasting change, not temporary results. ✅ What’s Included: 📲 Access to the 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 needed) 🥗 Personalized Nutrition Education & Guided Meal Plan 📊 Macronutrient & Calorie Education to support balanced, sustainable eating

🧠 Free Personalized Fitness Assessment 📲 Access to Web-Based Coaching App 🎥 On-Demand Workout Library 🏋️‍♂️ Customized Strength Program (Updated every 8 weeks for continued progress) 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 📸 Progress Photo Uploads

💪🔥 In-Person 1-on-1 Coaching Includes: 🔥💪 🧠 Free Personalized Fitness Assessment 📲 Access to Web-Based Coaching App 🎥 On-Demand Workout Library 🏋️‍♂️ Customized Strength Training Program (Updated every 8 weeks to drive continued progress) 💬 Unlimited Email & In-App Messaging Support ✅ Weekly Accountability Check-Ins 📸 Progress Photo Uploads Inside the Coaching App Personalized coaching. Structured programming. Real results. 💪🔥