12 Week Options

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12-week accountability plan

Client self tracking macronutrients (DOES NOT INCLUDE A MEAL PLAN) with customized workouts  - with Weekly designated check-ins

Total One Time Cost: $315

For this 12 week option only, not the powerlifting option- Automatic re-orders after completion of a plan gets 10% off (ask for the code on your final check in!)

 

 

 

Please click here to fill out a client interest form prior to purchase if this linked document does not work well for you, try to copy and paste this document instead! Alternate Form

E-mail the form to: bshaefit@gmail.com

Client Application required*

 

 Once approved you may add to cart below:

Add to Cart

 

 

Prior to purchase, please fill out the Client application for the 12 week plan unless you are a re-occuring 12 week client.

This is an optimal plan for someone who is looking for accountability for longer term overall consistency to reach a fitness goal OR needs assist for improving caloric intake ("Reverse Diet" or "Metabolic Building Phase") after ongoing dieting or post competition. * Highly suggested 

This is also an optimal plan for someone who already has utilized food tracking application programs (MyFitnessPal, CalorieCount, etc) OR would like to begin to utilize these types of programs. It is also great for someone who wants/needs longer term consistency to reach a long term goal.

Calculations are derived from a BMR formula and based upon weekly exercise/energy output, client's history, goals, and schedule needs. This option is not a meal plan.  You will learn HOW to eat to meet your goals.  You will be required to weigh your food.  I also do offer macro ranges instead of specific macros for those whom have gotten overwhelmed with anxiety in the past while tracking macros, please indicate this is what you would prefer at purchase!

The workout plan is based upon client's fitness level, goals, schedule, and environment (gym vs home) and is adjusted every 3-4 weeks to a new training block or phase. 

Client will check in weekly with progress photos, measurements, and response to a weekly questionaire.

The plan will be modified dependent on clients consistency, progress, and within safe reasonable expectations. 

Includes a free download of the healthy eating e-book!

A questionaire and waiver will be sent with the receipt. Use the Signeasy app to sign the waiver. 

 

"Reverse dieting" / "Building" plan available for this 12 week accountability option (details below)

 Prior to purchase, please fill out the Client application for the 12 week plan unless you are a re-occuring 12 week client.

Calculations are derived from a BMR formula and based upon weekly exercise/energy output, client's history - specifically prior restrictions/excessive cardio, and goal of improved metabolism with minimal fat gain. This option is not a meal plan. You will learn HOW to eat to meet your goals.  You will be required to weigh your food.  

The workout plan is based upon client's fitness level, goals, schedule, and environment (gym vs home). 

Client will check in weekly with progress photos,  measurements, and response to a weekly questionaire.

The plan will be modified dependent on clients consistency and body response to the increase of foods/decrease of cardio. 

This is an optimal plan for someone whom would like to repair their metabolism/build their metabolic capacity.

Includes a free download of the healthy eating e-book!

A questionaire and waiver will be sent with the receipt. Use the Signeasy app to sign the waiver. 

Please fill in the application above and email  bshaefit@gmail.com prior to purchase   

 

 

 

 


 

 


 

 

12 week plan with Squat, Bench, and Deadlift Programming

Client self tracking macronutrients (DOES NOT INCLUDE A MEAL PLAN) with customized programming for Squat Bench and Deadlift + additional workouts  - with Weekly designated check-ins

Total One Time Cost: $375

Sorry, no renewal discount available for this option

 

 

Please click here to fill out a client interest form prior to purchase if this linked document does not work well for you, try to copy and paste this document instead! Alternate Form

E-mail the form to: bshaefit@gmail.com

Client Application required*

 

 Once approved you may add to cart below

 

 

 

Prior to purchase, please fill out the Client application for the 12 week plan unless you are a re-occuring 12 week client.

Now offering a Squat, Bench, and Deadlift periodization program. 

This plan includes an Excel spreadsheet with progressive training for specifically-  Squat, Bench, and Deadlifts to meet your goals for power and strength. It is adjusted WEEKLY. 

This program is offered for novice lifters looking to improve these three big lifts. 

The accessory workout plan is based upon client's fitness level, specific strengt, and fitness goals. This portion of the workout plan is adjusted every 4 weeks to a new training block or phase. 

In addition to the programming you will get what a 12 week plan offers - weekly check ins with macronutrient guidelines, accessory work training for all body parts, cardio regimen, and supplement recommendations. 

This is optimal plan for someone who already has utilized food tracking application programs (MyFitnessPal, CalorieCount, etc) OR would like to begin to utilize these types of programs. It is also great for someone who wants/needs longer term consistency to reach a long term goal.

Calculations are derived from a BMR formula and based upon weekly exercise/energy output, client's history, goals, and schedule needs. This option is not a meal plan.  You will learn HOW to eat to meet your goals.  You will be required to weigh your food.  I also do offer macro ranges instead of specific macros for those whom have gotten overwhelmed with anxiety in the past while tracking macros, please indicate this is what you would prefer at purchase!

Client will check in weekly with progress photos, measurements, and response to a weekly questionaire.

The plan will be modified dependent on clients consistency, progress, and within safe reasonable expectations. 

A questionaire and waiver will be sent with the receipt. Use the Signeasy app to sign the waiver attached in your documents.