2024 CHALLENGE - BODY TRANSFORMATION WEIGHT MANAGEMENT 101: THE NUTRITION & EXERCISE COURSE/WORKOUT PROGRAM [Product designed to layer onto your Existing Gym Membership] Nutrition & Workout Tracking Tool: PMMFIT TRAINERIZE Nutrition Course: The PMMFIT Weight Management 101 Course / FOOD TALK Includes: 8 FREE Session Credits FOOD TALK FRIDAY (4 Sessions/Month) Featured Class or a Class of Your Choice - 4 FREE Sessions; In-Person GROUP CHAIR STRENGTH & BALANCE - M W - 4PM (In-Person at WOFFWC or Virtual); F - 4pm (Virtual) 60-Minute GROUP CHAIR STRENGTH & BALANCE Training Class Ideal for All Exercisers - Home-Based, Deconditioned, Long COVID/Post-COVID/Post-Physical Therapy Exerciser &/or Active Aging Seniors [Chronic Disease Sufferers: Diabetes, High Blood Pressure, Heart Disease, Obesity, Etc.] Must purchase the following separately: ADD-ON VIRTUAL WELLNESS COACHING SESSIONS (Options: PRIVATE, PARTNERED or GROUP SESSIONS; In-Person or VIRTUAL) for Specific Training Days & Times Outside of the Current Virtual Class Schedule or CLASS PASS Session Credits (Must Train at the Current Virtual Class Times): 6am / 11am / 2pm / 4pm / 6pm Featured Classes: PMMFIT Weight Management 101: Upper Body / FOOD TALK on T Th PMMFIT Weight Management 101: GROUP CHAIR STRENGTH & BALANCE / FOOD TALK on M thru F Program: Weight Management 101 Daily Gym &/or Home Gym Workouts Habits & Goals: Daily Nutrition Goal; Daily Reading Habit (Brain Health; Book: The Bible Recap) Equipment Needed: Dumbbells or Water Bottles Small 9" Ball Gliding Disk or Plastic Plate Yoga Mat Chair (w/o Arms) or Convertible Workout Bench STROOPS R90 Resistance Bar/Band, Toner & Loop Steps/Risers or Stepstool or Access to Gym Equipment [MATRIX; LifeFitness; Hammer Strength; Hoist; etc.] WEIGHT MANAGEMENT 101: PMMFIT Weight Management 101 Course (Value = $120) Monthly PMMFIT TRAINERIZE Subscription Weekly Workout Schedule Mon: Lower/Core Tues: Upper/Core Weds: Lower/Core Thurs: Upper/Core Friday: Food Talk Series Saturday: Recovery Services - Assisted Stretch/Sole (Foot) Fitness Daily: Stretch / Cardio / Core Weekly Face2Face or Virtual Weight Management 101 Coaching - Food Talk Friday (The PMMFIT TRINITY EATING Plan) Weekly Fitness Evaluation Reminders - Measurement Mondays & Progress Photos Corporate Wellness Education Product This Corporate Wellness Course is highly recommended for all Exercisers. A solid understanding of Basic Nutrition is crucial to the success of any Exercise Program. 2024 Course Schedule (Weekly Topics) 4Q24 Signup Period - 10/01 thru 10/21 10/5/24 - 3Q24 ONBOARD 101 GRADUATION @ 11:30am -12:30pm Riverside EpiCenter BOOK NOOK 10/12/24 -4Q24 WEIGHT MANAGEMENT 101 KICKOFF @ 11:30am -12:30pm Riverside EpiCenter BOOK NOOK Recommended Schedule for Course Completion & Comprehension Week 1: BODY - 10/18/24 Week 2: DIGESTION - 10/25/24 Week 3: CARBOHYDRATES - 11/01/24 Week 4: PROTEIN - 11/01/24 Week 5: FAT - 11/08/24 Week 6: AEROBIC EXERCISE - 11/15/24 Week 7: ANAEROBIC EXERCISE - 11/22/24 Week 8: VITAMINS - 12/6/24 Week 9: MINERALS - 12/6/24 Week 10: WEIGHT TRAINING - 12/13/24 Week 11: STRESS - 12/20/24 Week 12: THE DANGER ZONE - 12/20/24 The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Weeks​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Weight Management 101 - Nutrition & Exercise Curriculum Module 1: Basic Physiology Module 2: Digestion Module 3: Carbohydrates Module 4: Protein Module 5: Fat Module 6: Aerobic Exercise Module 7: Anaerobic Exercise Module 8: Vitamins Module 9: Minerals Module 10: Weight-Training Module 11: Stress Module 12: The Danger Zone Upon completion, you will have the knowledge needed to manage your overall health, fitness and weight for the rest of your life! This course is recognized by the National Academy of Sports Medicine (NASM) and the Athletics & Fitness Association of America (AFAA) as a Continuing Education Approved Course [Onboard 101 Curriculum - 0.6 CEUs] for Fitness Professionals. Course Deliverables Include: Online web page presentation 12-chapter structured curriculum 35 Streaming high-definition, video presentations Self-testing with “auto-score” to automatically advance through all chapters This Course Integrates with: * Health Club, Trainer, Health Coach and Hospital Lifestyle Programs * Registered Dietitians, Sports Nutritionists, and Medical Professional Consults * Sports & Athletic Coaches and Trainers Protocol Order Additional Course Materials ONLINE @ https://Checkboxjournal.com/PMMFIT Weight Management 101 Course Reference Manual ($29.99) 12-Week Daily Transformation Journal ($34.99) Contact Information: Pamela M. Myers Certified Personal Fitness Trainer; Wellness/Weight Management Coach (770)842-1623 [email protected] www.PMMFIT.com www.Trainerize.me/profile/PMMFIT

Every month you will get session credits for: • 4 x FOOD TALK FRIDAY (expire after 1 month) • 4 x In-Person M W 4pm GROUP CHAIR STRENGTH & BALANCE (expire after 1 month)

SMALL GROUP TRAINING Make a NEW HABIT of Active Living with your Friends, Coworkers or meet a new workout partner with this Small Group Training Challenge! This Custom Program lasts for 30 Days and Includes: 1-2 Daily Exercise(s) (rotating through 5 different movements), Walking Days, Supportive Daily Self-Care Reminders (Mindful Eating and Gratitude Journaling) & Start and Finish Progress Assessment

SMALL GROUP TRAINING Let's GET MOVING with your favorite workout partner, office mates or community of friends with this Small Group Training Challenge! This Custom Program lasts for 30 Days and Includes: Daily walking progression that alternates in Intensity and Duration, building up to two-hour long High Intensity Walks at the End of 30 Days. Auto messages (Welcome/Completion/Congratulations) & Initial and Final Progress Assessment

This Custom Program lasts for 30 Days and Includes: 1-2 Daily Exercise(s) (rotating through 5 different movements), Walking Days, Supportive Daily Self-Care Reminders (Mindful Eating and Gratitude Journaling) & Start and Finish Progress Assessment.

This Custom Program lasts for 30 Days and Includes: Daily walking progression that alternates in intensity and duration, building to two-hour long high intensity walks at the end of 30 days. Active Coaching (Welcome/Completion/Congratulation) & Initial and Final Progress Assessment

Corporate Wellness Education Product (with One-Time Payment OPTION) This Corporate Wellness Course is a recommended prerequiste for PMMFIT Training Subscription Services. A solid understanding of Basic Nutrition is crucial to the success of any Exercise Program. The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Chapters​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Weight Management 101 - Nutrition & Exercise Curriculum Module 1: Basic Physiology Module 2: Digestion Module 3: Carbohydrates Module 4: Protein Module 5: Fat Module 6: Aerobic Exercise Module 7: Anaerobic Exercise Module 8: Vitamins Module 9: Minerals Module 10: Weight-Training Module 11: Stress Module 12: The Danger Zone Upon completion, you will have the knowledge needed to manage your overall health, fitness and weight for the rest of your life! Course Deliverables Include: Online web page presentation 12-chapter structured curriculum 35 Streaming high-definition, video presentations Self-testing with “auto-score” to automatically advance through all chapters This Course Integrates with: Health Club, Trainer, Health Coach and Hospital Lifestyle Programs Registered Dietitians, Sports Nutritionists, and Medical Professional Consults Sports & Athletic Coaches and Trainers Protocol

Corporate Wellness Education Product (with Easy Pay OPTION) This Corporate Wellness Course is a recommended prerequiste for PMMFIT Training Subscription Services. A solid understanding of Basic Nutrition is crucial to the success of any Exercise Program. The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Chapters​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Weight Management 101 - Nutrition & Exercise Curriculum Module 1: Basic Physiology Module 2: Digestion Module 3: Carbohydrates Module 4: Protein Module 5: Fat Module 6: Aerobic Exercise Module 7: Anaerobic Exercise Module 8: Vitamins Module 9: Minerals Module 10: Weight-Training Module 11: Stress Module 12: The Danger Zone Upon completion, you will have the knowledge needed to manage your overall health, fitness and weight for the rest of your life! Course Deliverables Include: Online web page presentation 12-chapter structured curriculum 35 Streaming high-definition, video presentations Self-testing with “auto-score” to automatically advance through all chapters This Course Integrates with: Health Club, Trainer, Health Coach and Hospital Lifestyle Programs Registered Dietitians, Sports Nutritionists, and Medical Professional Consults Sports & Athletic Coaches and Trainers Protocol

STROOPS Bar/Band & Loop Package Includes: * Stroops Equipment (1-Loop, 1-R90 Resistance Band - 15lbs/20lbs/25lbs/30lbs Resistance Available) [Value: $80-100] * Weight Management 101 Program Access for a 14-Day FREE Trial [Value: $60] - 2 Full weeks of Workouts (UPPER, LOWER, CORE & CARDIO) - 2 Full weeks with Habit Training

Corporate Wellness Education Product(s) (with One-Time Payment OPTION) 2021 PMMFIT Weight Management 101 Course & STROOPS Bar/Bands Package Includes: * Weight Management 101 Course [Value: $120] * Stroops Equipment (1-Loop, 1-R90 Resistance Band - 20lbs/25lbs/30lbs Resistance Available) [Value: $80-100] * Weight Management 101 Program Access for a 14-Day FREE Trial [Value: $50] - 2 full weeks with habit training, exercises, stretching and cardio activities This Corporate Wellness Course is a recommended prerequiste for PMMFIT Training Subscription Services. A solid understanding of Basic Nutrition is crucial to the success of any Exercise Program. The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Modules​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Weight Management 101 - Nutrition & Exercise Curriculum Module 1: Basic Physiology Module 2: Digestion Module 3: Carbohydrates Module 4: Protein Module 5: Fat Module 6: Aerobic Exercise Module 7: Anaerobic Exercise Module 8: Vitamins Module 9: Minerals Module 10: Weight-Training Module 11: Stress Module 12: The Danger Zone Upon completion, you will have the knowledge needed to manage your overall health, fitness and weight for the rest of your life! Course Deliverables Include: Online web page presentation 12-chapter structured curriculum 35 Streaming high-definition, video presentations Self-testing with “auto-score” to automatically advance through all chapters This Course Integrates with: Health Club, Trainer, Health Coach and Hospital Lifestyle Programs Registered Dietitians, Sports Nutritionists, and Medical Professional Consults Sports & Athletic Coaches and Trainers Protocol

This Custom Program lasts for 2 Months (8 Weeks) and Includes: - 3 Nutritional Consultations ($180) - 3 Workouts SPLIT over the week on Monday, Wednesday, and Friday Day 1 - Glutes & Hamstrings; Day 2 - Glutes & Quads; Day 3 - Glutes, Calves, and Everything Legs - Assessments at Week 1, Week 5, and upon completion of Week 8 - 12 LIVE Virtual Wellness Coaching at $30PPS/Month ($360)

Every month you will get session credits for: • 12 x PMMFIT - Weight Management 101 - PRIVATE (do not expire) • 3 x PMMFIT - Weight Management 101 - Nutritional Coaching - ZOOM Room (do not expire)

GROUP Competition Package - 6 Virtual Wellness Coaching Sessions/Week - Monthly Subscription 6 GROUP Virtual Wellness Coaching Sessions/Week via Zoom (60m; 24 Sessions/Month) $30PPS Program: COMPETITION PREP This Custom Program Includes: Initial Assessment via Zoom (30-45m) Customized Exercise Program Personalized Nutritional Program (Menu Planning) Two-Way Messaging LIVE Personal Fitness Training Sessions via Zoom

Every month you will get 24 session credits for PMMFIT - Weight Management 101 - GROUP (do not expire)

GROUP Weight Management 101 Package - 2 Virtual Wellness Coaching Sessions/Week 2 GROUP Virtual Wellness Coaching Sessions/Week via Zoom (60m; 8 Total Sessions/Month) $30PPS This Custom Program Includes: Initial Assessment via Zoom (30-45m) Customized Exercise Program Personalized Nutritional Program (Menu Planning) Two-Way Messaging

Every month you will get 8 session credits for PMMFIT - Weight Management 101 - GROUP (do not expire)

GROUP Weight Management 101 Package - 3 Virtual Wellness Coaching Sessions/Week Subscription 3 GROUP Virtual Wellness Coaching Sessions/Week via ZOOM Video Conferencing (12 Sessions/Month; $30PPS) This Custom Program Includes: Initial Assessment via Zoom Customized Exercise Program Personalized Nutrition Program (Menu Planning) Two-Way Messaging

Every month you will get 12 session credits for PMMFIT - Weight Management 101 - GROUP (do not expire)

GROUP Weight Management 101 Package - 4 Virtual Wellness Coaching Sessions/Week - Monthly Subscription 4 GROUP Virtual Wellness Coaching Sessions/Week via Zoom (60m; 16 Sessions/Month) $30PPS SMALL GROUP TRAINING or COMPETITION PREP This Custom Program Includes: Initial Assessment via Zoom (30-45m) Customized Exercise Program Personalized Nutritional Program (Menu Planning) Two-Way Messaging LIVE Personal Fitness Training Sessions via Zoom

Every month you will get 16 session credits for PMMFIT - Weight Management 101 - GROUP (do not expire)

PARTNERED Weight Management 101 Package - 3 Virtual Wellness Coaching Sessions/Week Subscription 3 PARTNERED Virtual Wellness Coaching Sessions/Week via ZOOM Video Conferencing (12 Sessions/Month; $40PPS) This Custom Program Includes: Initial Assessment via Zoom Customized Exercise Program Personalized Nutrition Program (Menu Planning) Two-Way Messaging

Every month you will get 12 session credits for PMMFIT - Weight Management 101 - PARTNERED (do not expire)

PRIVATE Weight Management 101 Package - 3 Virtual Wellness Coaching Sessions/Week Subscription 3 PRIVATE Virtual Wellness Coaching Sessions/Week via ZOOM Video Conferencing (12 Sessions/Month; $50PPS) This Custom Program Includes: Initial Assessment via Zoom Customized Exercise Program Personalized Nutrition Program (Menu Planning) Two-Way Messaging

Every month you will get 12 session credits for PMMFIT - Weight Management 101 - PRIVATE (do not expire)

Combine Your Daily Bible Reading with Your Daily Fitness Training Program Program: Weight Management 101 Workouts Goals & Habits: Daily Bible Reading Equipment Needed: Dumbbells, STROOPS R90 Resistance Bar/Band & Loop Chair Mat Stepstool or Access to Gym Equipment Build Your Spiritual Fitness through Habitual Reading Commitment: Form a Healthy Habit of Daily Reading (3 Chapters/Day) Use a Customized Reading & Exercise Schedule to form New Habits of Daily Reading & Physical Actitvity Strengthen Your Reading Muscles, Improve Your Mental Health, Increase Your Spiritual & Physical Fitness Benefits of Regular Daily Reading: Exercises Your Brain Empowers You to Empathize with Others Slows the Progression of Alzheimer & Dementia Increases Stress Reduction Increases Knowledge Base Expands Vocabulary & Comprehension Improves Memory Skills Strengthens Analytical Thinking Skills Improves Focus & Concentration Improves Writing Skills Aids in Sleep Readiness Lowers Blood Pressure & Heart Rate In addition to the Relaxation that accompanies reading a good book, it's possible that the subject you read about can bring about immense Inner Peace and Tranquility. Reading SPIRITUAL TEXTS can lower Blood Pressure and bring about an immense sense of Calm, while reading SELF-HELP BOOKS has been shown to help people suffering from certain Mood Disorders and mild Mental Illnesses. [August 18, 2016 | By Cap Cana News] Experience PMMFIT Fitness in All Dimensions: Mind, Body & Spirit

VIRTUAL Wellness Coaching - WEIGHT MANAGEMENT 101: THE NUTRITION & EXERCISE COURSE/WORKOUT PROGRAM - 16 VIRTUAL GROUP Sessions/Month & 4 Nutrition Consultations/Month Gym Membership Required: No Tracking Tool: PMMFIT TRAINERIZE Class Times: 6am / 11am / 6pm (See below) Program: Weight Management 101 Workouts Habits & Goals: Daily Nutrition Goal Equipment Needed: Dumbbells, STROOPS R90 Resistance Bar/Band & Loop Chair Mat Stepstool or Access to Gym Equipment WEIGHT MANAGEMENT 101: Weight Management 101 Course (Value = $120) Monthly Trainerize Subscription Weekly Workout Classes - 6AM / 11AM / 6PM - 4 days/week (Value = $480/month) Mon: Lower/Core Tues: Upper/Core Weds: Lower/Core Thurs: Upper/Core Weekly Virtual Weight Management 101 Coaching - Food Talk Fridays (Trinity Eating Plan) Weekly Fitness Evaluation Reminders - Measurement Mondays & Progress Photos Corporate Wellness Education Product This Corporate Wellness Course is highly recommended for all Exercisers. A solid understanding of Basic Nutrition is crucial to the success of any Exercise Program. 2023 Course Schedule (Weekly Topics) Kickoff Week - 01/06 thru 01/13 Recommended Schedule for Course Completion & Comprehension Week 1: BODY - 1/13/23 Week 2: DIGESTION - 1/20/23 Week 3: CARBOHYDRATES - 1/27/23 Week 4: PROTEIN - 2/3/23 Week 5: FAT - 2/10/23 Week 6: AEROBIC EXERCISE - 2/17/23 Week 7: ANAEROBIC EXERCISE - 2/24/23 Week 8: VITAMINS - 3/3/23 Week 9: MINERALS - 3/10/23 Week 10: WEIGHT TRAINING - 3/17/23 Week 11: STRESS - 3/24/23 Week 12: THE DANGER ZONE - 3/31/23 The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Weeks​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Course Deliverables Include: Online web page presentation 12-chapter structured curriculum 35 Streaming high-definition, video presentations Self-testing with “auto-score” to automatically advance through all chapters This Course Integrates with: Health Club, Trainer, Health Coach and Hospital Lifestyle Programs Registered Dietitians, Sports Nutritionists, and Medical Professional Consults Sports & Athletic Coaches and Trainers Protocol Order Additional Course Materials ONLINE @ https://Checkboxjournal.com/PMMFIT Weight Management 101 Course Reference Manual ($29.99) 12-Week Daily Transformation Journal ($34.99)

Every month you will get session credits for: • 16 x LIVE Virtual Wellness Coaching - R90, Loop, Mat & DB (do not expire) • 4 x PMMFIT - Weight Management 101 - Nutritional Coaching - ZOOM Room (do not expire)

This Corporate Wellness Course is a recommended prerequiste for PMMFIT Training Subscription Services. A solid understanding of Basic Nutrition is crucial to the success of any Exercise Program. The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Chapters​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Weight Management 101 - Nutrition & Exercise Curriculum Module 1: Basic Physiology Module 2: Digestion Module 3: Carbohydrates Module 4: Protein Module 5: Fat Module 6: Aerobic Exercise Module 7: Anaerobic Exercise Module 8: Vitamins Module 9: Minerals Module 10: Weight-Training Module 11: Stress Module 12: The Danger Zone Upon completion, you will have the knowledge needed to manage your overall health, fitness and weight for the rest of your life! Course Deliverables Include: Online web page presentation 12-chapter structured curriculum 35 Streaming high-definition, video presentations Self-testing with “auto-score” to automatically advance through all chapters This Course Integrates with: Health Club, Trainer, Health Coach and Hospital Lifestyle Programs Registered Dietitians, Sports Nutritionists, and Medical Professional Consults Sports & Athletic Coaches and Trainers Protocol

STROOPS R90 Resistance Bar/Band & Loop Package Includes: * Stroops Equipment (1-Loop, 1-R90 Resistance Band - 15lbs/20lbs/25lbs/30lbs Resistance Available) [Value: $80-100] * Weight Management 101 Program Access for a 14-Day FREE Trial [Value: $60] - 2 Full weeks of Workouts (UPPER, LOWER, CORE & CARDIO) - 2 Full weeks with Habit Training

MEAL PLAN: Nutrition Consultation & Meal Plan 2 PMMFIT WEIGHT MANAGEMENT 101 - PRIVATE Sessions 1 Meal Plan (Custom; 7-Day Plan) Custom Menu Plan (Evolution Nutrition - Menu Plans Produced by Registered Dieticians/Nutritionists) "It is our desire to assist you in becoming healthier and happier, and in improving your quality of life. It is our goal to do no harm while getting you in the best shape of your life."

On purchase, you will get 2 session credits for PMMFIT - Weight Management 101 - PRIVATE (do not expire)

FOOD TALK FRIDAY Morning Edition Riverside EpiCenter Book Nook Fridays 11:30am FREE for PMMFIT TRAINERIZE SUBCRIBERS Recommended Schedule for Course Completion & Comprehension KICKOFF MEETING: 04/05 Week 1: BODY - 04/12/24 Week 2: DIGESTION - 04/19/24 Week 3: CARBOHYDRATES - 04/26/24 Week 4: PROTEIN - 05/03/24 Week 5: FAT - 05/10/24 Week 6: AEROBIC EXERCISE - 05/17/24 Week 7: ANAEROBIC EXERCISE - 05/24/24 Week 8: VITAMINS - 05/31/24 Week 9: MINERALS - 06/07/24 Week 10: WEIGHT TRAINING - 06/14/24 Week 11: STRESS - 06/21/24 Week 12: THE DANGER ZONE - 06/28/24 The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Weeks​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Upon completion, you will have the knowledge needed to manage your overall health, fitness and weight for the rest of your life! LIVE COACHING or ZOOM Zoom Link: https://zoom.us/j/7708421623?pwd=SFVYNEFqRG02RnlxdXFZa3VCdFhIdz09 Meeting ID: 7708421623 Pass Code: PMMFIT

FOOD TALK FRIDAY Evening Edition Fitness2020 Eagle's Landing Fridays 7:00pm FREE for PMMFIT TRAINERIZE SUBCRIBERS Recommended Schedule for Course Completion & Comprehension KICKOFF MEETING: 04/05 Week 1: BODY - 04/12/24 Week 2: DIGESTION - 04/19/24 Week 3: CARBOHYDRATES - 04/26/24 Week 4: PROTEIN - 05/03/24 Week 5: FAT - 05/10/24 Week 6: AEROBIC EXERCISE - 05/17/24 Week 7: ANAEROBIC EXERCISE - 05/24/24 Week 8: VITAMINS - 05/31/24 Week 9: MINERALS - 06/07/24 Week 10: WEIGHT TRAINING - 06/14/24 Week 11: STRESS - 06/21/24 Week 12: THE DANGER ZONE - 06/28/24 The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Weeks​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Upon completion, you will have the knowledge needed to manage your overall health, fitness and weight for the rest of your life! LIVE COACHING or ZOOM Zoom Link: https://zoom.us/j/7708421623?pwd=SFVYNEFqRG02RnlxdXFZa3VCdFhIdz09 Meeting ID: 7708421623 Pass Code: PMMFIT

CLASS PASS: M W F @ 4pm - In-Person GROUP CHAIR STRENGTH & BALANCE PMMFIT GROUP CHAIR STRENGTH & BALANCE TRAINING Weight Management 101 Program @ LIVE Virtual Wellness Coaching Studio with Pamela Myers Model Fitness (PMMFIT), LLC 60-Minute GROUP CHAIR STRENGTH & BALANCE Training Class Ideal for the Home-Based, Deconditioned, Long COVID/Post-COVID/Post-Physical Therapy Exerciser &/or Active Aging Seniors [Chronic Disease Sufferers: Diabetes, High Blood Pressure, Heart Disease, Etc.] PMMFIT LIVE Virtual Wellness Coaching Studio Mondays, Wednesdays & Fridays 4pm KICKOFF MEETING: 04/05 Week 1: BODY - 04/12/24 Week 2: DIGESTION - 04/19/24 Week 3: CARBOHYDRATES - 04/26/24 Week 4: PROTEIN - 05/03/24 Week 5: FAT - 05/10/24 Week 6: AEROBIC EXERCISE - 05/17/24 Week 7: ANAEROBIC EXERCISE - 05/24/24 Week 8: VITAMINS - 05/31/24 Week 9: MINERALS - 06/07/24 Week 10: WEIGHT TRAINING - 06/14/24 Week 11: STRESS - 06/21/24 Week 12: THE DANGER ZONE - 06/28/24

CLASS PASS: M W F @ 4pm - VIRTUAL GROUP CHAIR STRENGTH & BALANCE PMMFIT VIRTUAL GROUP CHAIR STRENGTH TRAINING Weight Management 101 Program @ Virtual Wellness Coaching Studio with Pamela Myers Model Fitness (PMMFIT), LLC 60-Minute GROUP CHAIR STRENGTH Training Class for the Home-Based, Deconditioned, Long COVID/Post-COVID/Post-Physical Therapy Exerciser &/or Active Aging Seniors [Chronic Disease Sufferers: Diabetes, High Blood Pressure, Heart Disease, Etc.] Virtual Wellness Coaching Studio Mondays, Wednesdays & Fridays 4pm LIVE or ZOOM Zoom Link: https://zoom.us/j/7708421623?pwd=SFVYNEFqRG02RnlxdXFZa3VCdFhIdz09 Meeting ID: 7708421623 Pass Code: PMMFIT KICKOFF MEETING: 04/05 Week 1: BODY - 04/12/24 Week 2: DIGESTION - 04/19/24 Week 3: CARBOHYDRATES - 04/26/24 Week 4: PROTEIN - 05/03/24 Week 5: FAT - 05/10/24 Week 6: AEROBIC EXERCISE - 05/17/24 Week 7: ANAEROBIC EXERCISE - 05/24/24 Week 8: VITAMINS - 05/31/24 Week 9: MINERALS - 06/07/24 Week 10: WEIGHT TRAINING - 06/14/24 Week 11: STRESS - 06/21/24 Week 12: THE DANGER ZONE - 06/28/24

CLASS PASS: T Th @ 2pm - In-person GRC CHAIR STRENGTH TRAINING & NUTRITION COACHING PMMFIT GROUP CHAIR STRENGTH TRAINING & NUTRITION COACHING Weight Management 101 Program @ Gateway Restoration Church with Pamela Myers Model Fitness (PMMFIT), LLC 90-Minute GROUP CHAIR STRENGTH Training Class for Deconditioned, Long COVID/Post-COVID/Post-Physical Therapy Exerciser &/or Active Aging Seniors [Chronic Disease Sufferers: Diabetes, High Blood Pressure, Heart Disease, Etc.] For Home-based Exercisers, Join us via ZOOM GATEWAY RESTORATION CHURCH & THEOLOGICAL SEMINARY 4981 Phillips Drive Forest Park, GA 30297 Tuesdays & Thursdays 2pm GROUP CHAIR STRENGTH & BALANCE 3pm NUTRITION COACHING - FOOD TALK KICKOFF MEETING: 04/05 Week 1: BODY - 04/12/24 Week 2: DIGESTION - 04/19/24 Week 3: CARBOHYDRATES - 04/26/24 Week 4: PROTEIN - 05/03/24 Week 5: FAT - 05/10/24 Week 6: AEROBIC EXERCISE - 05/17/24 Week 7: ANAEROBIC EXERCISE - 05/24/24 Week 8: VITAMINS - 05/31/24 Week 9: MINERALS - 06/07/24 Week 10: WEIGHT TRAINING - 06/14/24 Week 11: STRESS - 06/21/24 Week 12: THE DANGER ZONE - 06/28/24 Recommended Schedule for Course Completion & Comprehension Week 1: BODY Week 2: DIGESTION Week 3: CARBOHYDRATES Week 4: PROTEIN Week 5: FAT Week 6: AEROBIC EXERCISE Week 7: ANAEROBIC EXERCISE Week 8: VITAMINS Week 9: MINERALS Week 10: WEIGHT TRAINING Week 11: STRESS Week 12: THE DANGER ZONE The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Weeks​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Upon completion, you will have the knowledge needed to manage your overall health, fitness and weight for the rest of your life! LIVE COACHING or ZOOM Zoom Link: https://zoom.us/j/7708421623?pwd=SFVYNEFqRG02RnlxdXFZa3VCdFhIdz09 Meeting ID: 7708421623 Pass Code: PMMFIT

CLASS PASS: T Th @ 2pm - VIRTUAL GRC CHAIR STRENGTH TRAINING & NUTRITION COACHING PMMFIT GROUP CHAIR STRENGTH TRAINING & NUTRITION COACHING Weight Management 101 Program @ Gateway Restoration Church with Pamela Myers Model Fitness (PMMFIT), LLC 90-Minute GROUP CHAIR STRENGTH Training Class for Deconditioned, Long COVID/Post-COVID/Post-Physical Therapy Exerciser &/or Active Aging Seniors [Chronic Disease Sufferers: Diabetes, High Blood Pressure, Heart Disease, Etc.] For Home-based Exercisers, Join us via ZOOM GATEWAY RESTORATION CHURCH & THEOLOGICAL SEMINARY 4981 Phillips Drive Forest Park, GA 30297 Tuesdays & Thursdays 2pm GROUP CHAIR STRENGTH & BALANCE 3pm NUTRITION COACHING - FOOD TALK KICKOFF MEETING: 04/05 Week 1: BODY - 04/12/24 Week 2: DIGESTION - 04/19/24 Week 3: CARBOHYDRATES - 04/26/24 Week 4: PROTEIN - 05/03/24 Week 5: FAT - 05/10/24 Week 6: AEROBIC EXERCISE - 05/17/24 Week 7: ANAEROBIC EXERCISE - 05/24/24 Week 8: VITAMINS - 05/31/24 Week 9: MINERALS - 06/07/24 Week 10: WEIGHT TRAINING - 06/14/24 Week 11: STRESS - 06/21/24 Week 12: THE DANGER ZONE - 06/28/24 Recommended Schedule for Course Completion & Comprehension Week 1: BODY - 7/7/23 Week 2: DIGESTION - 7/14/23 Week 3: CARBOHYDRATES - 7/28/23 Week 4: PROTEIN - 8/4/23 Week 5: FAT - 8/11/23 Week 6: AEROBIC EXERCISE - 8/18/23 Week 7: ANAEROBIC EXERCISE - 8/25/23 Week 8: VITAMINS - 9/1/23 Week 9: MINERALS - 9/8/23 Week 10: WEIGHT TRAINING - 9/15/23 Week 11: STRESS - 9/22/23 Week 12: THE DANGER ZONE - 9/29/23 The key​ to long-term, permanent Weight Management—and Overall Health—starts with Education​. What you learn in this 12-Chapter Course will guide you for the rest of your life. In just 12 Weeks​, you will obtain the Knowledge​ and Tools​ needed to take control of your Weight Management! Upon completion, you will have the knowledge needed to manage your overall health, fitness and weight for the rest of your life! LIVE COACHING or ZOOM Zoom Link: https://zoom.us/j/7708421623?pwd=SFVYNEFqRG02RnlxdXFZa3VCdFhIdz09 Meeting ID: 7708421623 Pass Code: PMMFIT

LIVE Virtual Wellness Coaching - R90, Loop, Mat & DB Monday thru Thursday 6am or 6pm KICKOFF MEETING: 04/05 Week 1: BODY - 04/12/24 Week 2: DIGESTION - 04/19/24 Week 3: CARBOHYDRATES - 04/26/24 Week 4: PROTEIN - 05/03/24 Week 5: FAT - 05/10/24 Week 6: AEROBIC EXERCISE - 05/17/24 Week 7: ANAEROBIC EXERCISE - 05/24/24 Week 8: VITAMINS - 05/31/24 Week 9: MINERALS - 06/07/24 Week 10: WEIGHT TRAINING - 06/14/24 Week 11: STRESS - 06/21/24 Week 12: THE DANGER ZONE - 06/28/24 Zoom Link: https://zoom.us/j/7708421623?pwd=SFVYNEFqRG02RnlxdXFZa3VCdFhIdz09 Meeting ID: 7708421623 Pass Code: PMMFIT

CLASS PASS: T Th @ 11am - PMMFIT Weight Management 101 Class - EpiFIT CLUB PMMFIT Weight Management 101 - Personal Fitness Training EpiFIT CLUB (SPECIAL INTRODUCTORY PERSONAL FITNESS TRAINING RATE: DROP-IN @ $10PPS; Regular Price: $50PPS) Tuesday @ 11am - UPPER BODY, CORE &/or CIRCUIT TRAINING Thursday @ 11am - UPPER BODY, CORE &/or CIRCUIT TRAINING MATRIX SELECTORIZED Machine Usage, FREE WEIGHTS, CABLE SYSTEM KICKOFF MEETING: 04/05 Week 1: BODY - 04/12/24 Week 2: DIGESTION - 04/19/24 Week 3: CARBOHYDRATES - 04/26/24 Week 4: PROTEIN - 05/03/24 Week 5: FAT - 05/10/24 Week 6: AEROBIC EXERCISE - 05/17/24 Week 7: ANAEROBIC EXERCISE - 05/24/24 Week 8: VITAMINS - 05/31/24 Week 9: MINERALS - 06/07/24 Week 10: WEIGHT TRAINING - 06/14/24 Week 11: STRESS - 06/21/24 Week 12: THE DANGER ZONE - 06/28/24

PMMFIT - Weight Management 101 - GROUP Virtual Wellness Coaching Session

PMMFIT - Weight Management 101 - PARTNERED Virtual Wellness Coaching Session

PMMFIT - Weight Management 101 - PRIVATE Virtual Wellness Coaching Session