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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

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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.

​

✓ ​ 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

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TRAIN LIKE EMMA

12 WEEK PROGRAM

Education, support, results. Train just like Emma 
 

  • 2x 6-week Training Blocks (Gym)  5 days a week weight training, Delivered via comprehensive spreadsheets to track your progress 

  • × 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 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 Meal guide Template

  • Free copy of my guide to flexible dieting 

  • Free resources including educational Macro friendly meal ideas

  • Ongoing support fortnightly check in​

  • Workout duration: 60-70 mins

14.03 AUD / WEEK FOR 12 WEEKS

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HIIT 8 WEEK PROGRAM

8 WEEK TRAINING PROGRAM

  • 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. 

  • ✓ ​ 30-45 min HITT workouts to fit into your busy schedule, train 4 -5 days a week.

  • ✓ ​ Initial custom macros/ cals​

  • ✓ ​ Access to the TB&F Facebook Community, to meet and connect with like-minded people​

  • ✓ ​ Daily Step targets

  • *dumbells need for the program

  • * workout duration: 30/45mins

  • These programs differ from Online coaching as they do not have check-ins or support by coaches.

$13.05 AUD / WEEK FOR 8 WEEKS

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BUILD 12 WEEK PROGRAM

12 WEEK EXERCISE PROGRAM

  • MUSCLE GAIN! BUILD THE BODY YOU WANT, for those who are after some serious muscle gains! ​

  • 2x 6-week Training Blocks (Gym)  5 days a week weight training, Delivered via comprehensive spreadsheets to track your progress

  • × 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

  • Ongoing support fortnightly check in

  • Workout duration: 65-75 mins

$14.03 AUD / WEEK FOR 12 WEEKS

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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?

Toned Body and Fitness Coach Emma Carr
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