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Instant Downloads:

 

"21 day New You Jump Start"

Version 001

Custom macronutrient calculations 

with 21 days of training

*ISFTA Certified Personal Trainer and Certified Nutrition Specialist

Buy Now $40.00

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The nutrition - Each client will e-mail me their personalized responses to my questionnaire (attached to receipt) to receive their customized macronutrient calculations. This plan does NOT include a meal plan but will guide you in proper fat, carb, and protein macronutrient ratios to ensure you will reach YOUR goals. These caluclations are based upon current fitness level, age, height, gender, and energy expenditure. The calculations derived do require use of a food tracking app (like my fitness pal, lose it, or fat secret) and a food scale. 

The training - This plan is perfect for beginners or those whom have not been in the gym for awhile. It's a slightly advanced program using weight machines then free weights. Cardio is also slowly added throughout the 21 days. Adequate rest days are also provided to ensure an easier transition into a new or returning fitness program. The volume and intensity progresses each day until 21 days is up! You will have a new workout each day!

 

"21 day New You Jump Start"

Version 002

Custom macronutrient calculations 

with 21 days of training

*ISFTA Certified Personal Trainer and Certified Nutrition Specialist

Buy Now $55.00

 

The nutrition - Each client will e-mail me their personalized responses to my questionnaire (attached to receipt) to receive their customized macronutrient calculations. This plan does NOT include a meal plan but will guide you in proper fat, carb, and protein macronutrient ratios to ensure you will reach YOUR goals. These caluclations are based upon current fitness level, age, height, gender, and energy expenditure. The calculations derived do require use of a food tracking app (like my fitness pal, lose it, or fat secret) and a food scale. 

The training - This plan is created as a progression from version 002, it is not made for FIRST time gym goers, but rather made for someone whom has used the version 001 or been in the gym for a couple months. It's a slightly advanced program using free weights NOT so many machines. Cardio intensity is increased from version 001 as well as the lifting. Both lifting and cardio will intensify throughout the 21 days. Adequate rest days are provided within the plan! 

 

 

4 Weeks Training Only from the Summer challenge (does not include a macronutrient calculation) - Instant Download

Buy Now: $40.00 

This is 4 weeks of training for the gym. It is from the 4 week summer challenge. Includes lifting and cardio with designated rest days. It is made to challenge you and is progressive in nature to give you optimal results! No two workouts are the same during this program! Recommended for more advanced lifters (Order the 21 day jump start plans if you are a beginner!). 

I also recommend ordering a macronutrient calculation order for $25 to pair with this plan! 

 

 

4 Weeks Training Only From the Fall challenge (does not include a macronutrient calculation) - Instant Download

Buy Now: $40.00 

 

 

This is 4 weeks of training for the gym. It is from the 4 week Fall challenge. Includes lifting and cardio with designated rest days. It is made to challenge you and is progressive in nature to give you optimal results! No two workouts are the same during this program! It is less training days than the Summer 4 week plan, however will bring great results with a more busy schedule! Recommended for more advanced lifters (Order the 21 day jump start plans if you are a beginner!). 

I also recommend ordering a macronutrient calculation order for $25 to pair with this plan! 

 

 

21 Day Home Workout Training Program - (does not include a macronutrient calculation) - Instant Download

Buy Now: $40.00 

 

 

This is 21 of training for your home! It includes lifting and cardio with designated rest days. It is made to challenge you and is progressive in nature to give you optimal results! No two workouts are the same during this program! 

Everyone’s home gym is set up differently. I do recommend you have at least a set of dumbbells; 5-20lb, resistance bands, swiss ball, and a pull-up bar for the door frame.

I do suggest the SlingShot Hip Circle for glute training – Order with code BSHAE at howmuchyabench.net

I also recommend ordering a macronutrient calculation order for $25 to pair with this plan! 

 

 

All downloadable training programs pair well with the CUSTOM macronutrient calculations/assessment

Cost: $25.00

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E-Book: 

"7 Day Kick Start Plan For Healthy Eating"

Get started on your healthy fit lifestyle with my 42 page book about macro and micronutrients, with a complete grocery list, blueprint meal plan, 7 days of specific meals, supplements, and tips and tricks to be successful!

 *ISFTA Certified Sports and Fitness Nutrition Specialist

Buy Now for $12.00

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