LEARN TO LIFT
FOR TEENAGERS
Are you a parent or know a child who is interested in learning the correct techniques to safely and confidently train at the gym on their own! ​ Learn to Lift will teach your child how to execute compound exercises (safely and with proper technique) such as squats, deadlifts, bench press, pull ups, etc. ​ The Learn to Lift program is a 6 week, 1:1 program personalised around your child's interests and is run from my private home training studio in Erina on the Central Coast. ​ Give your child the gift of lift! And have them gain knowledge and skills that will serve them in many years to come!!
45 MINS X 6 PACKAGE $240
SHRED & SHAPE
10 WEEK CHALLENGE
Get fit - Feel great ! For those who want Improve your strength and overall fitness, no training day is the same.
✓ ​ 10-week Gym training program ​
✓ ​ 5 weight sessions per week, Changed daily (no training day is the same, for those who easily get bored)
✓ ​ Access to the TB&F Facebook Communi, to meet and connect with like-minded people
✓ ​ Daily Step targets
✓ ​ Options for cardio are included to maximise results
**This program does not include a macro target
These programs differ from Online coaching as they do not have check-ins or support by coaches.
Workout duration : 60mins
10 WEEKS - $123.89
ELEVATE ONLINE CHALLENGE
8 WEEK ONLINE CHALLENGE
Start, at your own pace
Accessed Custom Meal plan + Macros calories.
Nutrition is specific to your goal: eg fat loss. full recipes available.
Gym + Home workouts
Program options:
EXPRESS - 3 day per week, 30-45min workouts ( 2 × 4 week training block)
TRAIN LIKE EMMA - 5-6 days per week, 1 hr workouts ( 2 × 4 week training block)
Check ins, fortnightly to you keep accountable.
* Access to easy swap outs for food you don't like, within 10 calories
~ Access to technique corrections via videos
8 WEEKS - $133.15
BOD SQUAD
8 WEEK TRAINING PROGRAM
Drop a dress size!
BOD squad is a pre-designed 8-week training program. It is suitable for anyone who is aiming to create more shape to their body and improve their fitness.
8 week online challenge.
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✓ ​ Gym, 5 days a week weight training ( 2 × 4 week blocks ) Delivered via comprehensive spreadsheets to track your progress and additional cardio
✓ × 3 check ins and on going online support ​
✓ Access to the TB&F Facebook Community, to meet and connect with like-minded people
✓ Calorie/ macro targets changed in 3 phases (if needed to reach your goal) Delivered via comprehensive spreadsheets​
✓ Daily accountabilities targets( Daily Step targets, cardio guidelines to assist with your goals)
✓ Access to my Meal guide Thesaurus with swap out alternatives within 10 cals​
✓ Free resources including my educational guide to flexible dieting
Free resources including educational Macro friendly meal ideas
Ongoing support fortnightly check in.
8 WEEKS - $133.15
TRAIN LIKE EMMA
12 WEEK PROGRAM
Education, support, results. Train just like Emma
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2x 6-week Training Blocks (Gym) 5 days a week weight training, Delivered via comprehensive spreadsheets to track your progress
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× 4 check ins and on going online support
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Access to the TB&F Facebook Community, to meet and connect with like-minded people
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Calorie/ macro targets changed in 4 phases (if needed to reach your goal) Delivered via comprehensive spreadsheets
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Daily accountabilities targets( Daily Step targets, cardio guidelines to assist with your goals)
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access to my Meal guide Thesaurus with swap out alternatives within 10 cals
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FREE Meal guide Template
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Free copy of my guide to flexible dieting
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Free resources including educational Macro friendly meal ideas
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Ongoing support fortnightly check in​
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Workout duration: 60-70 mins
14.03 AUD / WEEK FOR 12 WEEKS
HIIT 8 WEEK PROGRAM
8 WEEK TRAINING PROGRAM
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Home Training to get results! Home HITT style full body. Full body workouts, a great program for a beginner. Will get your heart rate pumping.
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✓ ​ 30-45 min HITT workouts to fit into your busy schedule, train 4 -5 days a week.
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✓ ​ Initial custom macros/ cals​
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✓ ​ Access to the TB&F Facebook Community, to meet and connect with like-minded people​
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✓ ​ Daily Step targets
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*dumbells need for the program
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* workout duration: 30/45mins
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These programs differ from Online coaching as they do not have check-ins or support by coaches.
$13.05 AUD / WEEK FOR 8 WEEKS
BUILD 12 WEEK PROGRAM
12 WEEK EXERCISE PROGRAM
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MUSCLE GAIN! BUILD THE BODY YOU WANT, for those who are after some serious muscle gains! ​
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2x 6-week Training Blocks (Gym) 5 days a week weight training, Delivered via comprehensive spreadsheets to track your progress
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× 4 check-ins and on going online support
-
Access to the TB&F Facebook Community, to meet and connect with like-minded people
-
Calorie/ macro targets changed in 4 phases (if needed to reach your goal) Delivered via comprehensive spreadsheets
-
Daily accountability targets( Daily Step targets, cardio guidelines to assist with your goals)
-
access to my Meal guide Thesaurus with swap-out alternatives within 10 cals
-
FREE Meal Guide Template
-
Free copy of my guide to flexible dieting
-
Free resources including educational Macro friendly meal ideas
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Ongoing support fortnightly check in
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Workout duration: 65-75 mins
$14.03 AUD / WEEK FOR 12 WEEKS
ONE OFF PROGRAMS
one-off programs
Experience the power of our one-off training programs, designed to ignite your fitness journey and deliver remarkable results.
✓ Are you longing for a lifestyle change that can bring more fulfilment and satisfaction?
✓ Do you feel the need to improve your overall well-being and wondering where to start?
✓ Are you seeking a solution to enhance your fitness level and looking for guidance?
✓ Are you in search of personalized approaches to reach your goals and considering different options?
