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.
✓ 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
-
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
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
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
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?
