Free to download and use to track/log your food and workouts for 1 week

With this coaching program, you will have access to: - Customized macros (calories - protein, fats and carbohydrate goal) - Macro training program to teach you how to track and log your own meals and create your own meal plan - OR you can get a meal plan specific to your goals and dietary preferences in the app - Track your habits (step goal, water goal, sleep goal etc.) - A 12 week WORKOUT PROGRAM designed for your goals - Feedback on your form - You can send Sophie your workout videos and receive instant feedback, and advice to help you feel more confident and improve your form (up to 5 minutes of video per day) - Google calendar “Glow up Girlies” to help you plan and organize your week - 1 check with Sophie each month where you’ll receive updates to your macros, meals and habits - Kick off call with Sophie - Weekly group calls After purchase, please schedule a phone call with Sophie to discuss your goals so that she can give you the best program to fit your needs. 2 week advance notice for cancellation

With this coaching program, you will receive: - Customized macros (calories - protein, fats and carbohydrate goal) - Macro training program to teach you how to track and log your own meals and create your own meal plan - OR you can get a meal plan specific to your goals and dietary preferences ( - WEEKLY updates and adjustments to macros, calories and meal plans, if needed - Track your habits (step goal, water goal, sleep goal etc.) - Workout program made specifically for you (which can be personalized if you only have access to limited equipment or home gym) - WEEKLY check in with Sophie to receive feedback and make adjustments to your food & fitness plan, if needed - Feedback on your form - You can send Sophie your workout videos and receive instant feedback, and advice to help you feel more confident and improve your form (up to 5 minutes of video per day) - Google calendar “Glow up Girlies” to help you plan and organize your week - Kick off call + 1 call/month with Sophie - Weekly Group calls After purchase, please schedule a phone call with Sophie to discuss your goals and create a game plan together. 6 Month commitment with a 2 week advance notice to cancel

With the BBL app, you will have access to: - Hundreds of meal recommendations and recipes that can be easily tracked in app - Meal logging - Macro and calorie tracking - Smart watch connectivity - Body measurement tracking - Progress photo tracking - Weight loss progress tracking - Workout builder from exercise library - Fitness and movement tracking - Direct messaging with Sophie to get answers to your questions - Feedback on your exercise form - video chat with Sophie After purchase, you may schedule a phone call with Sophie to discuss your goals

ONLY FOR COMPETITION/RACE OR SPECIFIC/INJURY CLIENTS Everything included in beginner 1:1 coaching PLUS: - Calls as needed up to 1X/week - Specialized training (marathon/running programs, injury prevention, CrossFit/functional style training for a competition or any other specific training) - Custom/specific meal plan with weekly updates and grocery lists 6 month commitment with 2 week notice to cancel