• 12-Week Personalized Training

  Got fitness goals? Need help getting results? I am happy to set up a fitness program tailored to your needs. Clients will have the opportunity to meet with me online to discuss goals and the results the client is looking for. I'll tailor a 12-week program to help you with your goals. Both gym and at-home programs are available. With this program, clients have access to one check-in per week with their trainer for up to 20 minutes, plus the ability to message me directly at any time to help maximize their results and help with their accountability. This is an online only program. ****INCLUDES: - 50 Personalized Workouts - Nutrition Coaching - Meal Prep Essentials Guide - Habit Coaching - 12 one-on-one client/coach sessions (20 minutes per week) TIPS: If you're looking for the best value for your buck to really hunker down on your results - get a gym membership for $10 per month and then focus on your plan and invest in yourself. If you don't have a gym membership, you need to know YOU DO NOT HAVE TO HAVE A GYM TO BE SUCCESSFUL!!! Get on Amazon and invest in the following for a one-time purchase of about $60-100: - Resistance bands with anchors and handles (likely it will come with a bag for easy storage) - Flat/heavy resistance bands (may be known as pull-up bands) - mat (yoga mat or a mat you're comfortable with ie. extra padding, etc) - "Booty" bands Even if you take advantage of this opportunity one time, you will be learn skills that will keep you consistent, give you energy, help you stress less, focus more, and feel accomplished. Dedicate yourself to something for 3 months and see a difference in every aspect of your life.

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  $800.00 USD

  one time

  BUY MESSAGE
• 4-Week Personalized Training

  Got fitness goals? Need help getting results? I am happy to set up a fitness program tailored to your needs. Clients will have the opportunity to meet with me online to discuss goals and the results the client is looking for. I'll tailor a 12-week program to help you with your goals. Both gym and at-home programs are available. With this program, clients have access to one check-in per week with their trainer for up to 20 minutes, plus the ability to message me directly at any time to help maximize their results and help with their accountability. This is an online only program. TIPS: If you're looking for the best value for your buck to really hunker down on your results - get a gym membership for $10 per month and then focus on your plan and invest in yourself. If you don't have a gym membership, you need to know YOU DO NOT HAVE TO HAVE A GYM TO BE SUCCESSFUL!!! Get on Amazon and invest in the following for a one-time purchase of about $60-100: - Resistance bands with anchors and handles (likely it will come with a bag for easy storage) - Flat/heavy resistance bands (may be known as pull-up bands) - mat (yoga mat or a mat you're comfortable with ie. extra padding, etc) - "Booty" bands Even if you take advantage of this opportunity one time, you will be learn skills that will keep you consistent, give you energy, help you stress less, focus more, and feel accomplished. Dedicate yourself to something and see a difference in every aspect of your life. This is an online only program. ****INCLUDES: - 18 Personalized Workouts - Nutrition Coaching - Meal Prep Essentials Guide - Habit Coaching - 4 one-on-one client/coach sessions (30 minutes per week)

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  $300.00 USD

  one time

  BUY MESSAGE
• 6-Week Starter *AT-HOME*

  **Paid In Full** - New Clients Only Welcome to my signature program. This six-week program will feature three phases - each phase lasting two weeks. The first phase will consist of 5 workouts, and the final two phases will only have 4 workouts. Workouts for the AT-HOME program have been tailored for the following clients: - those without access to a gym - beginner/intermediate exercisers - remote workers and busy professionals - regular travelers (either for leisure or pleasure) - working mothers and military spouses Workouts within the program include circuits and supersets for an efficient workout to help save you time so you can continue killing the rest of your day. Each workout will consist of isolation exercises focused on one muscle group for that training day. Record your sets and reps in the app. Rests between sets built right in. All exercises come with instructions and helpful videos to help guide your form for an effective workout. ****INCLUDES: - 26 Workouts - Meal Prep Essentials Guide - Access to the "Team 6-week Starter" Group within the app EQUIPMENT REQUIRED: - Mini bands - Super bands - Resistance Bands with handles - Bodyweight All programs start the Monday following the purchase of the program.

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  $97.00 USD

  one time

  BUY MESSAGE
• 6-Week Starter *GYM*

  **Paid In Full** - New Clients Only Welcome to my signature program. This six-week program will feature three phases - each phase lasting two weeks. The first phase will consist of 5 workouts, and the final two phases will only have 4 workouts. Workouts for the GYM program have been tailored for the following clients: - those with access to a gym Workouts within the program include circuits and supersets for an efficient workout to help save you time so you can continue killing the rest of your day. Each workout will consist of isolation exercises focused on one muscle group for that training day. Record your sets and reps in the app with rests between sets built right in. All exercises come with instructions and helpful videos to help guide your form for an effective workout. ****INCLUDES: - 26 Workouts - Meal Prep Essentials Guide - Access to the "Team 6-week Starter" Group within the app EQUIPMENT REQUIRED: - Mini bands - Resistance Bands - Super bands - Machines - Barbells - Dumbbells - Cable Machine - Bodyweight All programs start the Monday following the purchase of the program.

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  $97.00 USD

  one time

  BUY MESSAGE
• Buy Me a Coffee

  Thank you! You're so kind!!

  $10.00 USD

  one time

  BUY MESSAGE
• Meal Prep Essentials Guide

  I am delighted to help you embark on this journey towards achieving a healthier and more organized lifestyle through the art of meal prepping. Whether you are a busy professional, a student, a parent, or simply someone looking to simplify their mealtime routine, this guide is designed to provide you with valuable insights, tips, and strategies to help you master the art of meal prepping efficiently and effectively to your goals. In today's fast-paced world, finding the time to prepare nutritious meals can often be a challenge. However, with the right knowledge and planning, you can take control of your diet, save time, and enjoy the benefits of delicious and healthy meals throughout the week. Allow this guide to serve as your comprehensive resource, guiding you through every step of the meal prepping process, from planning and shopping to cooking and storing. Let's start meal prepping together!! IMPORTANT: Clients will have access to the guide through the app for one week to capture the download under their attachments. Please understand that you will not be able to elect any further services until this week is over. If you would like to purchase further services separately, please contact Ebony Dailey at strongandnerdyfitness@gmail.com so that this can be processed for you separately.

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  $30.00 USD

  one time

  BUY MESSAGE
• Strong & Nerdy Fitness App [Monthly Access]

  Clients get monthly access to my training library with workouts to help build your exercise program. Clients can build their own training days to fit their needs based on the targeted workout, available equipment, availability, and access to a gym. If client are comfortable assigning their workouts on their own and keep track of their own accountability, they will have access to the app to stay focused and plug-and-play their own journey. TIPS: - Remember to rest. Rest days are needed for muscle growth. Rest also allows you to maximize your effort with each workout. - Add more movement to the rest of your day. This means taking the stairs, or parking your car further from the entrance to get in some steps, or go for a walk if you're able to take a meeting on-the-go. But extra movement will help your energy levels, focus, and aid in your fitness efforts. - Eat good! Use the Meal Prep guide to help you eat better and create good habits. Focus on protein and EAT MORE FRUITS AND VEGETABLES! Drink plenty of water. Push for a gallon of water a day. If you're a coffee drinker, consider drinking 16 oz of water prior to a cup of coffee of any size. - When exercising, add an active stretching session to the beginning of your workout to loosen your muscles and ready your body for the workout. After your workout, focus on some static stretches to help keep your muscles flexible and the soreness at bay. - Sticking to a routine will help you identify what is working and what is not. Attempt to stick with the same workouts for at least a month before changing them. This can be done as follows: ***3-DAY WORKOUT ROUTINE: Monday: Full Body Tuesday: REST Wednesday: Upper Body Thursday: REST Friday: Lower Body Sunday/Saturday: REST ***4-DAY WORKOUT ROUTINE: Monday: Leg Day Tuesday: Chest and Back Wednesday: REST Thursday: Lower Body/ Core Friday: Arms and Shoulders Saturday/Sunday: REST ***5-DAY WORKOUT ROUTINE: Monday: Leg Day Tuesday: Chest and Back Wednesday: REST Thursday: Lower Body/ Core Friday: Arms and Shoulders Saturday: Cardio Circuit/Stretching Sunday: REST - Notice I didn't say that all of this needed to happen in the gym when I put together the routines. There are home workouts and workouts without gym equipment that are part of the workouts. - Consider adding in 15 minutes of cardio three times a week if you're looking to enhance your weight loss results. The type of cardio doesn't matter! Just make sure you enjoy it and it's something you can do for 15 minutes. Feel free to add additional time every month (maybe 5 minutes more each month) if you notice your results starting to plateau. - Only weight yourself once a week. Stick to the same day and the same time. Within the app, you'll be able to take pictures of yourself since the number on the scale may not show accurate progress. Understand that non-scale victories are just as important: * Walking faster or further without getting out of breath * Noticing your clothes fit better * Sleeping better or finding it easier to fall asleep * Productivity and focus Continue to share what works for you in the forum!!!

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  $10.00 USD

  per month

  BUY MESSAGE

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