Seven days to see how coaching around a roster actually feels. Three 25-minute sessions, two walk or mobility days and two rest days, and you drag any of them to the days that suit your shifts. Every exercise has a demo video, and you can message me directly. Free, no card, nothing renews. At the end, if you want the next 4 weeks built around your roster, book a free plan-building session.

Elite is the closest thing to having Hugo in the room. Weekly consultations mean your program is never more than seven days away from being recalibrated to how you’re actually performing, sleeping and recovering. Built for athletes preparing for competition, people training around a specific sporting demand, and clients returning to structured training after injury who need careful progression rather than a generic plan. What’s included • Everything in BioFit Performance • 1 live online consultation every week — the highest level of coaching contact • Sport-specific or return-to-training programming • Continuous weekly adjustment based on performance, sleep and fatigue • Priority chat access • BioFit Community group access • 10% off Milenium drinks, including Vitality Coffee • 50% off the BioType Nutrition Blueprint — initial and every follow-up • Extra 5% off all in-person training packages Who it’s for Athletes, sport-specific goals, and anyone returning to training after injury. Clients returning from injury or surgery require medical clearance from their treating practitioner before starting. Cancel any time. Switch levels at any billing cycle.

Every month you will get 4 session credits for BioFit coaching consultation (video) (expire after 1 month)

Personalised training built on your biotype, sleep and routine. One consultation a month. For anyone starting out — or starting again. Full description: Most programs fail because they were never built around your actual life. BioFit Foundation starts the other way around. Before a single exercise is written, we look at your biotype, your sleep, your work routine and your recovery capacity. Your program is then designed around what you can realistically sustain — not a template that assumes unlimited time and perfect recovery. What’s included • Personalised training program built on your biotype, sleep and daily routine • Weekly plan adjustments as your body responds • 1 live online consultation per month — review your technique, answer your questions, refine what’s next • Direct in-app chat support between sessions • BioFit Community group: weekly articles, videos and practical health content • 10% off Milenium drinks, including Vitality Coffee • 5% off the BioType Nutrition Blueprint Who it’s for Beginners, people restarting after a long break, and anyone who has never been able to make training stick. Coached by Hugo Oliveira Novais — MSc in Genetics and Plant Breeding, BTech in Biotechnology, 5+ years in the food industry, 10+ years as a professional competitive swimmer, 5+ years coaching CrossFit. The goal of Foundation is consistency. Everything else follows from that. Cancel any time. Each month you receive a brand new program delivered directly to your app, with tutorial videos for every exercise, unlimited plan adjustments, and a monthly video call with Hugo to review your progress and set your next target. You also get free macro guidance and a 10% personal discount on Milenium probiotic drinks and eBooks. This plan is available in two formats — choose what works for you: • 🏠 Home Training — bodyweight and minimal equipment • 🏋️ Gym Training — full equipment and progressive overload Focus areas: weight loss · body composition · performance · recovery

Every month you will get 1 session credits for BioFit coaching consultation (video) (expire after 1 month)

You already train, or you’re ready to stop guessing. Performance doubles your coaching contact so your program never drifts out of sync with your body. Same biotype-driven design as Foundation — built around your sleep, your routine and your recovery — but with a consultation every two weeks. Faster corrections, better technique, and adjustments made while they still matter instead of a month later. What’s included • Everything in BioFit Foundation • 1 live online consultation every 2 weeks — double the coaching contact • Weekly program adjustments based on your progress and feedback • Priority in-app chat support • BioFit Community group access • 10% off Milenium drinks, including Vitality Coffee • 15% off the BioType Nutrition Blueprint Who it’s for People chasing better body composition, better health markers and long-term longevity — not a 12-week transformation. Why most clients choose this tier Performance costs $50 more than Foundation and doubles how often we talk. That extra contact is the single biggest predictor of whether a program actually works. Cancel any time. Switch levels at any billing cycle. This plan is available in two formats — choose what works for you: • 🏠 Home Training — bodyweight and minimal equipment • 🏋️ Gym Training — full equipment and progressive overload

Every month you will get 2 session credits for BioFit coaching consultation (video) (expire after 1 month)

A PDF telling you to eat 180g of chicken and 200g of rice is why most people quit within three weeks. It ignores your schedule, your appetite, your shift work and your actual life. The BioType Nutrition Blueprint is a strategy session. We work out how to organise your eating so it becomes automatic — food quality, practical preparation systems, timing around your training, and how to adjust week to week based on your own hunger and energy rather than a fixed number on a page. What you get • A full review of your current eating patterns, routine and training demands • Practical preparation strategies — how to set up the night before so the next day requires no decisions • Food quality guidance: what to prioritise, what to reduce, and why • A self-adjustment method, so you learn to read your own hunger and energy and respond to it • Nutrition timing built around your training schedule • Access to the nutrition content group: articles and videos every week The background behind it MSc in Genetics and Plant Breeding. BTech in Biotechnology. Five-plus years working in the food industry with seeds and food production. Two peer-reviewed scientific publications, including research on how crops respond at a cellular level. Over a decade competing as a professional swimmer, managing nutrition under real performance demands. More than 200 published videos on nutrition and health science. That combination is why this is guidance built on food science and genetics, not a copied template.

On purchase, you will get 1 session credits for BIOTYPE NUTRITION BLUEPRINT (do not expire)

A PDF telling you to eat 180g of chicken and 200g of rice is why most people quit within three weeks. It ignores your schedule, your appetite, your shift work and your actual life. The BioType Nutrition Blueprint is a strategy session. We work out how to organise your eating so it becomes automatic — food quality, practical preparation systems, timing around your training, and how to adjust week to week based on your own hunger and energy rather than a fixed number on a page. What you get • A full review of your current eating patterns, routine and training demands • Practical preparation strategies — how to set up the night before so the next day requires no decisions • Food quality guidance: what to prioritise, what to reduce, and why • A self-adjustment method, so you learn to read your own hunger and energy and respond to it • Nutrition timing built around your training schedule • Access to the nutrition content group: articles and videos every week The background behind it MSc in Genetics and Plant Breeding. BTech in Biotechnology. Five-plus years working in the food industry with seeds and food production. Two peer-reviewed scientific publications, including research on how crops respond at a cellular level. Over a decade competing as a professional swimmer, managing nutrition under real performance demands. More than 200 published videos on nutrition and health science. That combination is why this is guidance built on food science and genetics, not a copied template.

On purchase, you will get 1 session credits for BIOTYPE NUTRITION BLUEPRINT (do not expire)

1 x coaching sessions Guided stretching together Form check & adjustments Deep coaching & lifestyle tips IN-PERSON ONLY Massage gun recovery + Cupping therapy Valid 2 months from purchase

On purchase, you will get 1 session credits for BIOTYPE NUTRITION BLUEPRINT (do not expire)

10 x coaching sessions Guided stretching together Form check & adjustments Deep coaching & lifestyle tips IN-PERSON ONLY Massage gun recovery + Cupping therapy Valid 2 months from purchase

On purchase, you will get 10 session credits for BIOTYPE NUTRITION BLUEPRINT (do not expire)

5 x coaching sessions Guided stretching together Form check & adjustments Deep coaching & lifestyle tips IN-PERSON ONLY Massage gun recovery + Cupping therapy Valid 2 months from purchase

On purchase, you will get 5 session credits for BIOTYPE NUTRITION BLUEPRINT (do not expire)