WELCOME TO FITWIT BODYWEIGHT & BAND BURNOUT 2.0! THIS PROGRAM INCLUDES: 5 BODYWEIGHT & BAND WORKOUTS 2 UPPER BODY WORKOUTS 2 LOWER BODY WORKOUTS 1 CORE WORKOUT 1 BONUS FULL BODY WORKOUT EQUIPMENT NEEDED: LARGE LOOP BANDS THERE ARE MULTIPLE BENEFITS TO USING RESISTANCE BANDS! THEY CAN BE USED ANYWHERE - THE GYM, PARK, HOME, HOTEL ROOM. THEY ARE COMPACT AND LIGHT SO THEY DO NOT TAKE UP MUCH SPACE OR ADD WEIGHT TO YOUR LUGGAGE! THEY COME IN A VARIETY OF COLORS AND THICKNESS. EACH SIZE AND COLOR TYPICALLY CORRELATES WITH A CERTAIN RESISTANCE LEVEL. MAKE SURE TO CHOOSE WHICH BAND TO USE BASED ON YOUR FITNESS LEVEL AND THE EXERCISE PRESCRIBED. USING RESISTANCE BANDS IS A GREAT TOOL FOR LEARNING PROPER FORM, BETTER MIND MUSCLE CONNECTION AND BUILDING MUSCLE. THEY ARE ALSO EXCELLENT FOR ACTIVATING MUSCLE GROUPS PRIOR TO CARDIO TYPE EXERCISES. BANDS ALLOW FOR CONSTANT TENSION THROUGHOUT THE EXERCISE. THIS MEANS THAT THE MUSCLES HAVE TO WORK CONCENTRICALLY AND ECCENTRICALLY. THEY PROVIDE RESISTANCE DURING A LIFTING PHASE AS WELL AS A LOWERING PHASE. IN THIS PROGRAM, EACH WORKOUT WILL BEGIN WITH A STRENGTH TRAINING PORTION OF EXERCISES WITH RESISTANCE BANDS FOR A PRESCRIBED NUMBER OF SETS/REPS. THIS IS THEN FOLLOWED BY A METABOLIC CONDITIONING PORTION OF CARDIO INSPIRED BODYWEIGHT ONLY EXERCISES PERFORMED IN CIRCUIT FASHION FOR TIME. EACH WORKOUT WILL TAKE YOU UNDER 45 MINUTES. BASED ON YOUR TIME AVAILABILITY, YOU CAN CHOOSE TO: PERFORM THE ENTIRE WORKOUT (45 MIN) ONLY DO THE STRENGTH PORTION (30 MIN) ONLY DO THE METABOLIC CONDITIONING PORTION (15 MIN) THEY KEY IS TO BE CONSISTENT WITH WHAT YOU CHOOSE. THE PROGRAM IS SET UP TO ALLOW YOU TO PERFORM A 5 DAY SPLIT OR A 3 DAY SPLIT. THERE ARE 2 UPPER DAYS, 2 LOWER DAYS, AND ONE CORE DAY. 3 DAY SPLIT 1 UPPER 1 LOWER 1 CORE 5 DAY SPLIT 2 UPPER 2 LOWER 1 CORE ALWAYS MAKE SURE TO HIT A DAILY STEP GOAL ALONGSIDE MY PROGRAMS. THIS ENSURES YOU ARE BEING COGNIZANT OF YOUR DAILY ACTIVITY OUTSIDE OF YOUR WORKOUTS.

7 DAY FITWIT START UP PROGRAM! Is your motivation below where you wish it would be? Want to get back on track but need some guidance and accountability to stick with it? Staying focused and motivated can be hard when you’re dealing with the many other responsibilities you have in your life! If your fitness isn’t where you want it to be and you’re starting to feel (and see!) it then give my 7 DAY START UP PROGRAM a try! Included in this 7-day FITWIT START UP PROGRAM! Full Access to my Fitness Training App 7 Workouts to choose from complete with detailed instructions and HD Video Tutorials! Learn the fundamental exercises for each body part and understand how to perform them. Program these 7 different workouts across the month as your schedule allows. Added to my private social media group, FitWit Forum, which has a plethora of information towards Nutritional Guidance & Support, Behavior & Habit Building, Recipes and endless Tips & Tricks to educate you!

Losing the weight and keeping it off is not easy! It also isn't easy when you try and do it alone! This 30 FITWIT KICKSTART PROGRAM is an effective way to burn away unwanted fat while getting the support you need to kickstart a long-lasting desire to change! Learn how to create a healthier and more confident version of you! This program will not only help you trim down through physical activity, but also guides you in making sure you learn to tools to lose weight in a healthy manner! Included in the FITWIT KICKSTART PROGRAM: 4 Week Training plan ( No Gym Required) FUN & creative virtual workouts you can do from home! Access to My FITWIT Training App where you will find and track all your workouts

On purchase, you will get 1 session credits for Coaching Call (do not expire)

IN APP ACCESS allows you to have accountability via using the app to track your stats. You will also have the ability to create your OWN workouts based off of what you have learned. IN APP ACCESS does not include ANY coaching!!

WELCOME TO THE FITWIT AB REHAB 2.0 PROGRAM! IF YOU ARE SHORT ON TIME BUT STILL WANT TO REALLY TRANSFORM YOUR BODY, THE AB REHAB PROGRAMS ARE A SMART PLACE TO START. BUILDING A STRONG MIDSECTION WILL HELP YOU GET MORE OUT OF EVERYTHING YOU DO, BECAUSE YOUR CORE IS THE SOURCE OF YOUR STABILITY AND POWER. FROM BETTER POSTURE, CARRYING GROCERIES AND KIDS TO OUR RESISTANCE TRAINING EXERCISES, HAVING A STRONG CORE IS ESSENTIAL TO DAILY LIFE! YOU WILL NEED 10-20 MINUTES 5X A WEEK OVER THE NEXT FOUR WEEKS TO WORK ON BUILDING STRONGER MORE DEFINED ABS. THE FITWIT AB REHAB 2.0 PROGRAM CONSISTS OF FIVE AB WORKOUTS. THESE WORKOUTS BUILD UPON AB REHAB 1.0 AND INCLUDE SOME OF MY MORE CHALLENGING AB EXERCISES! EQUIPMENT NEEDED FOR THIS PROGRAM WILL INLUDE DBS, MINI BALL OR CHILD'S PLAYGROUND BALL, WEIGHTED BODY BAR OR BROOM HANDLE, AND BODYWEIGHT. WHILE CHALLENGING, THESE EXERCISES ARE SUITABLE FOR ALL FITNESS LEVELS AND CAN BE MODIFIED. YOU WILL BE REPEATING THE FIVE WORKOUTS OVER THE NEXT FOUR WEEKS. REPETITION IS KEY WHEN IT COMES TO SEEING RESULTS AND TARGETING YOUR ABDOMINAL MUSCLES. IF YOU'RE WORRIED ABOUT OVER-WORKING YOUR ABS BY FOCUSING ON THEM EVERY DAY, DON'T STRESS! YOUR ABS RECOVER FASTER THAN OTHER MUSCLE GROUPS. THEY ARE BUILT OF PREDOMINANTLY FAST-TWITCH MUSCLE FIBERS, MEANING THEY BOTH TIRE AND RECOVER QUICKLY. EACH WORKOUT WILL TAKE YOU 10-20 MINUTES. THE WORKOUTS IN AB REHAB 2.0 INCLUDE 2 SUPERSETS, ONE STRENGTH FOCUSED SET AND ONE CARDIO FOCUSED SET! WE ARE STRENGTHENING AND TIGHTENING OUR ABS WHILE BURNING FAT TO REVEAL OUR ABS.

This 60 Day Accountability Challenge is designed to help you become more active and healthy over the next 60 days! You will be focusing on building better habits, creating consistency and routine and building a better mindset to enable you to continue to maintain a healthy lifestyle long after the challenge ends. Included in this Challenge: FULL Access to my GETFIT Training APP *instructional videos of all exercises in the Training Program Phases 2 Training Program Phases *Each Phase is a 1 month duration *Each Phase has 2 upper & 2 lower body workouts per week Inclusion in my Private Social Media Group FITWIT FORUM *Habit Coaching Videos *Nutritional Coaching Videos *Helpful Daily Motivational Posts *Group Accountability! One the best things you can do to increase exercise consistency is to increase your accountability surrounding your workouts! By being part of My GETIT & STAYFIT CHALLENGE, you will be surrounded by other supportive individuals looking to become their best self for the long term! And, I will be there to help coach you along via live virtual workouts, live coaching videos, and weekly group check ins! Aim for the small, consistent wins that will build upon themselves! Before you know it, you will have created some healthy long-term habits and be well on your way to creating an even healthier you! The Challenge is set up into two phases. Each phase is four weeks long or one month. You will be able to choose to do up to 4 workouts per week. Maybe you start small with 2 workouts per week. By week 3 you are doing 3 workouts and by week four you are doing 4 workouts. The goal is to start small and build consistency and routine with each small win! You don’t need to do every workout each week, decide what works for you based on your schedule and fitness level (ex. 2 workouts + 2 recovery sessions per week). Commit to that and show up for the entire 30 days of Phase 1. This should be long enough to help you develop some consistency to set you up for success in Phase 2. In Phase 2, you will be working to maintain a consistent routine with the goal being 3-4 workouts per week. Building better habits, routine and consistency over the course of this challenge will set you up for the long term success you are after!

WELCOME TO THE FITWIT AB REHAB PROGRAM! ***************************************************************** IF YOU ARE SHORT ON TIME BUT STILL WANT TO REALLY TRANSFORM YOUR BODY, THIS AB REHAB PROGRAM IS A SMART PLACE TO START. BUILDING A STRONG MIDSECTION WILL HELP YOU GET MORE OUT OF EVERYTHING YOU DO, BECAUSE YOUR CORE IS THE SOURCE OF YOUR STABILITY AND POWER. YOU WILL NEED 10-20 MINUTES 5X A WEEK OVER THE NEXT FOUR WEEKS TO WORK ON BUILDING STRONGER MORE DEFINED ABS. THE FITWIT AB REHAB PROGRAM CONSISTS OF FIVE AB WORKOUTS. THESE WORKOUTS INCLUDE SOME OF MY FAVORITE EXERCISES FOR TARGETING THE ABS! THESE EXERCISES ARE SUITABLE FOR ALL FITNESS LEVELS AND CAN BE MODIFIED. ALMOST ALL OF THE EXERCISES ARE BODYWEIGHT ONLY BUT A FEW USE SLIDERS. THE FIVE WORKOUTS WILL ROTATE OVER THE FOUR WEEKS SO YOU WILL BE REPEATING THEM. REPETITION IS KEY WHEN IT COMES TO SEEING RESULTS AND TARGETING YOUR ABDOMINAL MUSCLES. IF YOU'RE WORRIED ABOUT OVER-WORKING YOUR ABS BY FOCUSING ON THEM EVERY DAY, DON'T STRESS: YOUR ABS RECOVER FASTER THAN OTHER MUSCLE GROUPS. THEY ARE BUILT OF PREDOMINANTLY FAST-TWITCH MUSCLE FIBERS, MEANING THEY BOTH TIRE AND RECOVER QUICKLY. EACH WORKOUT WILL TAKE YOU 10-20 MINUTES. THERE ARE 5-6 EXERCISES PER WORKOUT THAT YOU WILL COMPLETE IN A CIRCUIT FASHION. WORK TIME PER EXERCISE WILL RANGE FROM 30-40 SECONDS WITH REST TIMES BETWEEN 10-30 SECONDS. ✅Receive 4 WEEK access to the FITWIT Training App ✅ Time efficient Workouts ✅Training Plan includes Videos of all exercises ✅You will be added to my private social media group ‘FitWit Forum’

WELCOME TO FITWIT BODYWEIGHT BURNOUT! THIS PROGRAM INCLUDES: 5 BODYWEIGHT WORKOUTS 2 UPPER BODY WORKOUTS 2 LOWER BODY WORKOUTS 1 CORE WORKOUT NO EQUIPMENT NECESSARY! BODYWEIGHT EXERCISES CAN BE A FANTASTIC CHOICE FOR ACHIEVING GAINS IN STRENGTH, FLEXIBILITY, AND OVERALL HEALTH. BODYWEIGHT EXERCISES HELP ACHIEVE RESULTS BECAUSE THEY INVOLVE COMPOUND MOVEMENTS, MEANING NUMEROUS JOINTS AND MUSCLES ARE ENGAGED IN EACH MOVE. COMPOUND MOVEMENTS, SUCH AS PUSH-UPS AND LUNGES, HAVE BEEN SHOWN TO BE EXTREMELY EFFECTIVE FOR STRENGTH GAINS AND OVERALL PERFORMANCE IMPROVEMENTS. TRAINING WITH BODYWEIGHT EXERCISES ALSO ASSISTS IN BUILDING FLEXIBILITY. COMPLETING BODYWEIGHT EXERCISES THROUGH A FULL RANGE OF MOTION ENSURES YOUR JOINTS ARE MOVING FREELY. PLUS, IT CAN LEAD TO IMPROVED POSTURE AND MIGHT REDUCE THE CHANCE OF EXERCISE-RELATED INJURY. BODYWEIGHT EXERCISES ARE GREAT BECAUSE THEY’RE EASILY MODIFIED TO CHALLENGE ANYONE. ADDING EXTRA REPS, PERFORMING THE EXERCISES FASTER OR SUPER SLOWLY, TAKING SHORTER REST TIMES, OR ADDING A BALLISTIC MOVEMENT, SUCH AS A JUMP, ARE JUST A FEW WAYS TO MAKE THE SIMPLEST WORKOUT TOUGHER. AND, WITH EACH ADDED MODIFICATION, YOUR PROGRESS IS OBVIOUS! BEST OF ALL, BODYWEIGHT EXERCISES DON’T COST A THING AND YOU CAN USUALLY DO THEM JUST ABOUT ANYWHERE. EACH OF THESE WORKOUTS WILL TAKE YOU ONLY 20 MINUTES TO COMPLETE. NO EQUIPMENT, JUST YOU AND YOUR MINDSET! YOU ARE YOUR OWN BEST GYM! YOU CAN EASILY FIT THESE INTO YOUR DAY AND STAY CONSISTENT WITH THEM. THEY ARE NOT ONLY TIME EFFICIENT BUT SUPER EFFECTIVE AND ALLOW YOU TO FIND BALANCE IN YOUR PERSONAL LIFE. GET THEM DONE AND GET ON WITH THE OTHER IMPORTANT ASPECTS OF YOUR DAY! ALONG WITH THIS PROGRAM, SET A DAILY STEP GOAL! AIM TO HIT YOUR STEPS EACH DAY. THIS ENSURES YOU REMAIN ACTIVE AND KEEPS YOUR NEAT (NON EXERCISE ACTIVITY THERMOGENESIS) LEVELS HIGH. MONDAY: UPPER BODY #1 - BODYWEIGHT BURNOUT HIT YOUR DAILY STEP GOAL! WALKING, JOGGING, ETC. TUESDAY: CORE #2 - BODYWEIGHT BURNOUT HIT YOUR DAILY STEP GOAL! WALKING, JOGGING, ETC. WEDNESDAY: LOWER BODY #3 - BODYWEIGHT BURNOUT HIT YOUR DAILY STEP GOAL! WALKING, JOGGING, ETC. THURSDAY: UPPER BODY #4 - BODYWEIGHT BURNOUT HIT YOUR DAILY STEP GOAL! WALKING, JOGGING, ETC FRIDAY: LOWER BODY #5 - BODYWEIGHT BURNOUT HIT YOUR DAILY STEP GOAL! WALKING, JOGGING, ETC. SATURDAY: OPTIONAL CORE #2 - BODYWEIGHT BURNOUT HIT YORU DAILY STEP GOAL! WALKING, JOGGING, ETC. SUNDAY: ACTIVE REST DAY! YOGA/STRETCHING/WALKING - NO HIGH INTENSITY EXERCISE HIT YOUR DAILY STEP GOAL

MARCH AB-NESS 2023 This program is about more than just aesthetics!! And, I will be honest…you won’t build 6 pack abs in one short month! What you can expect to do and to build is: Create a routine Create consistency Better quality posture Reduced back pain Functional strength Improved performance in sports/gym Better balance and stability Tools for continued success Start small with just 5 minutes a day 4 days a week! That’s only 20 minutes a week that you need to carve out of your busy schedule for this program! MARCH AB-NESS PROGRAM 4 workouts per week Each workout is only 5 minutes You will need a set of DBs and a Mini Ball The workouts will be represented by teams TEAM 6 PACK - MONDAYS TEAM PLANK - WEDNESDAYS TEAM MINI BALL - FRIDAYS TEAM CORE - SATURDAYS All exercises in each workout can be modified to your fitness level. Each workout has demonstration videos of the exercises Each week the exercises will progress to a more challenging variation! Choose to challenge yourself or stick with the modified version. The final week of the challenge, the teams will go head to head to determine your favorite as well as which exercises you found to be most effective! You will have access to my GETFIT training app for the duration of the program. Here you will be able to see the workouts, watch the demonstration videos, log your workouts and stats. You will also be included in my private social media group FITWIT FORUM. The FORUM has a wealth of helpful coaching videos on exercise, nutrition and much more!