Two Downloadable PDF Ebooks: Muscle Mommy 30-DAY BEGINNERS Meal Plan (Non-Vegan) Muscle Mommy 30-DAY BEGINNERS Meal Plan (Vegan) Both ebooks include delicious examples of breakfast, lunch, snacks, and dinners to keep your nutrition on track. Live Exercise Demonstrations: Access live exercise demos for every movement in the program, available on both mobile and desktop. This ensures you’re performing each exercise with proper form and technique. 24/7 Communication with Me: You’ll have round-the-clock access to me through in-app messaging and video calls. I’m here to answer your questions and provide the support you need every step of the way. Benefits: 30 days of structured, beginner-friendly workouts tailored to your environment (no weights or gym required). 30 nutritious meal plans (both non-vegan and vegan options) to complement your fitness routine. 30 minutes or less for most workout sessions, fitting easily into a busy mom’s schedule. 30 days of support and guidance from me to ensure your success. All for Just $30.00! Join the Muscle Mommy 30-DAY BEGINNERS PROGRAM today and let’s start this journey together. You’ll become healthier, stronger, and set a fantastic example for your family. I can’t wait to see you crush your goals!

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Hey there, I’m Coach Ekong! I’m a personal trainer and certified nutritionist with over a decade in the fitness industry. I know firsthand what works for fat loss and how to transform your body and lifestyle effectively. That’s why I created the Muscle Mommy 30-DAY BEGINNERS PROGRAM, designed to fit into your busy life and help you achieve your fitness goals. Here’s what’s in store for you: What’s Included: Two Downloadable PDF Ebooks: Muscle Mommy 30-DAY BEGINNERS Meal Plan (Non-Vegan) Muscle Mommy 30-DAY BEGINNERS Meal Plan (Vegan) Both ebooks include delicious examples of breakfast, lunch, snacks, and dinners to keep your nutrition on track. Live Exercise Demonstrations: Get access to live exercise demos for every movement in the program, available on both mobile and desktop. This ensures you’re performing each exercise with proper form and technique. 24/7 Communication with Me: You’ll have round-the-clock access to me through in-app messaging and video calls. I’m here to answer your questions and provide the support you need every step of the way. Benefits: 30 days of structured, beginner-friendly workouts tailored to your environment (no weights or gym required). 30 nutritious meal plans (both non-vegan and vegan options) to complement your fitness routine. 30 minutes or less for most workout sessions, fitting easily into a busy mom’s schedule. 30 days of support and guidance from me to ensure your success. All for Just $30.00! Join the Muscle Mommy 30-DAY BEGINNERS PROGRAM today and let’s start this journey together. You’ll become healthier, stronger, and set a fantastic example for your family. I can’t wait to see you crush your goals!

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This 4-week program introduces beginners to strength training with dumbbells and enhances cardiovascular endurance through regular cardio sessions on the Stairmaster and treadmill. Each workout session, lasting between 30 to 45 minutes, focuses on form, technique, and gradual progression in weights and intensity. The addition of leg press and leg extension machine workouts on cardio days ensures a comprehensive lower body workout, contributing to a solid fitness foundation and improved overall health and stamina.

Jana’s at-home, low-impact, 4-month program

10 Week Push Pull Leg program

Welcome to your personalized strength training program! This plan is designed to help you build lean muscle, increase endurance, and sculpt a strong, toned upper body. By combining targeted strength exercises with endurance-focused movements, you’ll improve muscle definition, stamina, and overall fitness while supporting long-term fat loss. Program Objectives: Build Lean Muscle: Strategic strength training to tone and sculpt your body. Upper Body Focus: Target shoulders, arms, chest, and back for improved strength and definition. Enhance Endurance: Incorporate high-rep, low-rest intervals for lasting stamina. Core Engagement: Strengthen your core muscles to support posture and stability.

60-Day Bodyweight Challenge Designed for Busy Parents – Minimal Time, Maximum Results This 8-week, 4-phase challenge is built for busy individuals who want to lose weight, gain strength, and boost endurance—all from the comfort of home. No weights required, just bodyweight movements and interval-style training to maximize efficiency. Workouts are designed to be 20-30 minutes, 2-3 times per week, making it easy to stay consistent even with a packed schedule. Program Structure: ✅ 4 Phases, Each Lasting 2 Weeks ✅ Time-efficient, bodyweight-based workouts (no equipment needed) ✅ Mix of strength, cardio, and core work for full-body results ✅ Progress tracking to measure improvements ✅ Modifications available for all fitness levels Phases Overview: 🔹 Phase 1 (Weeks 1-2): Foundation & Habit Building Focus on movement quality, consistency, and endurance Low-impact bodyweight exercises to build a strong base 🔹 Phase 2 (Weeks 3-4): Strength & Endurance Increase work capacity and introduce new movement patterns Build functional strength while maintaining joint-friendly movements 🔹 Phase 3 (Weeks 5-6): Fat Burn & Performance Higher intensity, shorter rest periods to maximize calorie burn Core stability and agility-focused workouts 🔹 Phase 4 (Weeks 7-8): Peak Challenge & Final Push Advanced bodyweight circuits for strength and endurance Final challenge to test progress and celebrate results This structured yet flexible program ensures that even the busiest parents can see results and stay on track without long, complicated workouts. 🚀💪 Let me know if you'd like to tweak any details!

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Hi Landon, As we get ready to dive into your fitness journey, I’m thrilled to share a snapshot of the workout structure I’ve tailored for you. This 12-week plan is divided into three focused phases to strategically build muscle, enhance your balance, and define your physique. Here’s what you can expect in each phase: Phase 1 (Weeks 1-4): Upper Body Dominant Workouts We’ll kick things off with workouts focused on building strength and muscle in your chest, shoulders, back, and arms. These exercises will incorporate a mix of bodyweight and weighted movements, aiming to enhance definition and size in your upper body. Conditioning elements will be incorporated to improve overall endurance. Phase 2 (Weeks 5-8): Lower Body and Core Focus Moving into the second phase, we’ll prioritize your legs, glutes, and core. Exercises will include functional and stabilization movements that enhance lower body strength and balance while targeting your core. This phase is essential for building a solid foundation and reinforcing balance as we prepare for heavier lifts in Phase 3. Phase 3 (Weeks 9-12): Strength and Power Building For the final phase, our focus shifts to full-body strength with a strong emphasis on power-based movements. We’ll work with compound exercises that bring everything together, allowing you to tap into maximum strength gains and enhanced muscle definition. This phase will also continue conditioning for improved stamina and total-body fitness. Each phase is crafted to support your objectives and ensure consistent progress. I’m here to answer any questions and help you stay on track through each stage. Let’s make the most of each workout as we work toward your goals! Excited to see you progress, Coach Ekong

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Total Body Strength Training with Core & Lower Body Focus This program is designed to build strength, improve stability, and increase endurance by targeting the entire body, with special emphasis on the core and lower body. Ideal for individuals looking to tone their midsection while strengthening their legs, glutes, and hips, this plan offers a balance of compound movements and isolation exercises. Expect a combination of: Full-body strength exercises like squats, and lunges to activate multiple muscle groups. Core-focused routines using planks, leg raises, and rotational movements to enhance stability and abdominal strength. Lower body-specific workouts incorporating weighted and bodyweight exercises for glutes, quads, hamstrings, and calves. Each session will challenge your balance, coordination, and strength, ensuring an all-around sculpted physique with noticeable improvements in core stability and lower body power.