Nutrition Transformation + Fitness

$5500 or $499/month x 12 (Tax Included)Timeframe: 12 monthsSIGN UP

Nutrition + Exercise for Best Results!

Not only will you embark on a year-long journey of personalized nutrition coaching with a Registered Dietitian, but we’ll team you up with your very own personal trainer for the best transformation yet!

You’ll get everything included in our regular Nutrition Transformation Package, which includes:

12 virtual or in-person 1-on-1 nutrition appointments to meet monthly with a Registered Dietitian (RD)
12 insurance receipts with an RD can be provided
BOD POD body composition scans at the beginning, middle, and end (optional: located in London, Ontario, Canada)
2 personalized Computerized Diet Analysis reports tailored to your nutritional needs and goals
Enhanced book of nutrition resources, with meal and snack ideas, healthy recipes, grocery lists, and helpful nutrition tips to put what you’re learning into daily practice
Habits-based tracking and communication with your Registered Dietitian via a simple smartphone app
Email support as needed between monthly 1-on-1 appointments
PLUS everything you need from an exercise standpoint!

Fitness Additions

We’re adding your very own personal trainer to the team, who will:

Meet with you for 2x/month for 1-on-1 personal training sessions (in-person in London, Ontario, or virtually via Zoom).
Help ensure all workouts are customized to YOU, your equipment, your goals, and any injuries/limitations to work around.
You’ll receive 6 days/week of workout programming designed to be done at home or at a gym with a mix of body weight exercises, cardio, HITT, and strength training, emailed to your inbox by 6:00am each day for an entire year. You don’t have to work out 6x/week, but you’ll have enough programming to keep you busy if you want to.
If you don’t like training on your own, we’ll even give you 52 weeks of access to our online group workout classes that follows the general daily workout programming for a fun way to exercise with others under the supervision and guidance of a coach, no matter where you live in the world, with classes held multiple times per day, 6 days/week.

Sample Workout Programming

Workout 1

Warm-up	Strength	Cardio
30-50 jumping jacks 5 dips 10 toe touch hops 5 dips 30-50 straddle hops 5 push-ups 10-16 drop lunges 5 push-ups 10-16 drop squats 5 push-ups 30-50 mountain climbers	6 sets x 3 reps of push press Rest: 2 minutes between sets Goal: increase weight lifted each set to get to a heavy, but not max effort	4 rounds for time 30 double unders 20 sumo deadlift high pulls with a kettlebell or dumbbell 10 thrusters

Warm-up

Strength

Cardio

30-50 jumping jacks
5 dips
10 toe touch hops
5 dips
30-50 straddle hops
5 push-ups
10-16 drop lunges
5 push-ups
10-16 drop squats
5 push-ups
30-50 mountain climbers

6 sets x 3 reps of push press

Rest: 2 minutes between sets

Goal: increase weight lifted each set to get to a heavy, but not max effort

4 rounds for time

30 double unders
20 sumo deadlift high pulls with a kettlebell or dumbbell
10 thrusters

Workout 2

Warm-up	Strength	Cardio
400m run 15 push-ups 15 bent over rows 15 dips 15 sit-ups 15 good mornings 15 overhead squats or Goblet squats	8 sets x 2 reps of front squats @ 75% of max effort Rest: 90 seconds between sets Goal: lift the same weight for all 8 sets at something that is 75% of a max effort or your front squat personal best	8 rounds for time 3 power snatch 15 Russian kettlebell swings

Warm-up

Strength

Cardio

400m run
15 push-ups
15 bent over rows
15 dips
15 sit-ups
15 good mornings
15 overhead squats or Goblet squats

8 sets x 2 reps of front squats @ 75% of max effort

Rest: 90 seconds between sets

Goal: lift the same weight for all 8 sets at something that is 75% of a max effort or your front squat personal best

8 rounds for time

3 power snatch
15 Russian kettlebell swings

Workout 3

Warm-up	Strength	Cardio
60 seconds 4-6” rebound box jumps 30 seconds upright row 30 seconds of tricep extensions 30 seconds of hollow body hold 30 seconds of squat hold at 90 degrees 60 seconds/side pigeon stretch 30 seconds of alternating single leg deadlifts *rest 30 seconds between each station	6 sets x 3 reps of pullups or bent over rows Rest: 2 minutes between sets Goal: find the appropriate challenge – pullups can be weighted to make them harder, or assisted with a band to make them easier	12 minutes, as many rounds as possible (easy recovery pace) 50 flutter kicks to 45 degrees 20 box steps ups 10 dumbbell power cleans or air squats

Warm-up

Strength

Cardio

60 seconds 4-6” rebound box jumps
30 seconds upright row
30 seconds of tricep extensions
30 seconds of hollow body hold
30 seconds of squat hold at 90 degrees
60 seconds/side pigeon stretch
30 seconds of alternating single leg deadlifts

*rest 30 seconds between each station

6 sets x 3 reps of pullups or bent over rows

Rest: 2 minutes between sets

Goal: find the appropriate challenge – pullups can be weighted to make them harder, or assisted with a band to make them easier

12 minutes, as many rounds as possible (easy recovery pace)

50 flutter kicks to 45 degrees
20 box steps ups
10 dumbbell power cleans or air squats

Workout 4

Warm-up	Strength	Cardio
30-50 jumping jacks 5 push-ups 10 windmills 5 push-ups 10 full bends 5 push-ups 30-50 straddle hops 5 push-ups 30-50 stride hops 5 push-ups 30-50 toe hops 5 push-ups 10 plank burpees 5 push-ups 30-50 mountain climbers	6 sets x 3 reps of pullups or bent over rows Rest: 2 minutes between sets Goal: find the appropriate challenge – pullups can be weighted to make them harder, or assisted with a band to make them easier	4 rounds for time 100 skips with a rope 15 situps 10 air squats 5 push-ups

Warm-up

Strength

Cardio

30-50 jumping jacks
5 push-ups
10 windmills
5 push-ups
10 full bends
5 push-ups
30-50 straddle hops
5 push-ups
30-50 stride hops
5 push-ups
30-50 toe hops
5 push-ups
10 plank burpees
5 push-ups
30-50 mountain climbers

6 sets x 3 reps of pullups or bent over rows

Rest: 2 minutes between sets

Goal: find the appropriate challenge – pullups can be weighted to make them harder, or assisted with a band to make them easier

4 rounds for time

100 skips with a rope
15 situps
10 air squats
5 push-ups

Workout 5

Warm-up	Strength	Cardio
40 stride hops 40 toe hops 40 jumping jacks 15 push-ups 15 bent over rows 15 dips 15 sit-ups 15 good mornings 15 overhead squats or Goblet squats	5 sets x 3 reps/side of single-legged deadlifts with a dumbbell or a kettlebell Rest: 60 seconds between sets Goal: select a moderate weight, focusing on perfect form and balance on each leg	2 rounds for time 400m row or 400m run 20 burpees

Warm-up

Strength

Cardio

40 stride hops
40 toe hops
40 jumping jacks
15 push-ups
15 bent over rows
15 dips
15 sit-ups
15 good mornings
15 overhead squats or Goblet squats

5 sets x 3 reps/side of single-legged deadlifts with a dumbbell or a kettlebell

Rest: 60 seconds between sets

Goal: select a moderate weight, focusing on perfect form and balance on each leg

2 rounds for time

400m row or 400m run
20 burpees

Appointment Structure / Insurance Receipt Breakdown

	Nutrition Transformation + Fitness	Insurance Receipt Break Down
1	Initial Assessment (60-minutes)Getting to know you and developing your nutrition roadmap for the yearPersonal Training Session 1Personal Training Session 2	$149 RD receipt$350 fitness training
	*Body Composition Testing (BOD POD Test 1)*	optional
2	Follow-Up (45-minutes)Personalized Diet Analysis Review & Vegetables/FibrePersonalized Diet Analysis Review 1Personal Training Session 3Personal Training Session 4	$149 RD receipt$350 fitness training
3	Follow-Up (45-minutes)Portional Control & Eating SlowlyPersonalized Diet Analysis Review 1Personal Training Session 5Personal Training Session 6	$149 RD receipt$350 fitness training
4	Follow-Up (45-minutes)Meal Planning SupportPersonalized Diet Analysis Review 1Personal Training Session 7Personal Training Session 8	$149 RD receipt$350 fitness training
5	Follow-Up (45-minutes)Mindful Eating & Self-MonitoringPersonal Training Session 9Personal Training Session 10	$149 RD receipt$350 fitness training
6	Follow-Up (45-minutes)Stress EatingPersonal Training Session 11Personal Training Session 12	$149 RD receipt$350 fitness training
	*Body Composition Testing (BOD POD Test 2)*	optional
7	Follow-Up (45-minutes)Food Quality: Carbohydrates, Protein, and Heathy FatsPersonal Training Session 13Personal Training Session 14	$149 RD receipt$350 fitness training
8	Follow-Up (45-minutes)Environment Re-DesignPersonal Training Session 15Personal Training Session 16	$149 RD receipt$350 fitness training
9	Follow-Up (45-minutes)Sleep, Stress, & Digestive HealthPersonal Training Session 17Personal Training Session 18	$149 RD receipt$350 fitness training
10	Follow-Up (45-minutes)Personalization of Remaining Health HabitsPersonal Training Session 19Personal Training Session 20	$149 RD receipt$350 fitness training
11	Follow-Up (45-minutes)Personalization of Remaining Health HabitsPersonal Training Session 21Personal Training Session 22	$149 RD receipt$350 fitness training
	*Body Composition Testing (BOD POD Test 3)*	optional
12	Follow-Up (45-minutes)Personalization of Remaining Health HabitsPersonal Training Session 23Personal Training Session 24	$149 RD receipt$350 fitness training
	TOTAL	$5500 pay upfrontor$499/month x 12

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