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12 week wellness program

Please fill in the applicaiton prior to purchase (unless you are a re-occuring 12 week client).

Weekly check-ins provided with this option. Macronutrients will be altered as needed. This plan price is for reverse dieting or lifestyle prep for your fitness goals. 

Use the SignEasy App to sign the waiver!

$315.00

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21 Day Home Workout Program, Instant Download

This is 21 of training for your home! It includes lifting and cardio with designated rest days. It is made to challenge you and is progressive in nature to give you optimal results! No two workouts are the same during this program! 

Everyone’s home gym is set up differently. I do recommend you have at least a set of dumbbells; 5-20lb, resistance bands, swiss ball, and a pull-up bar for the door frame.

I do suggest the SlingShot Hip Circle for glute training – Order with code BSHAE at howmuchyabench.net

 

This plan does NOT include macronutrient calculations. I recommend ordering a macronutrient calculation order for $25 to pair with this plan! 

 

When ordering you understand the disclaimer: The information provided in this program is not a substitute for any diet or exercise prescription and is only to be used as a guide. Everything is to be done at your own risk.

$20.00

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21 Day New You Program 002

The nutrition - Each client will e-mail me their personalized responses to my questionnaire (attached to receipt) to receive their customized macronutrient calculations. This plan does NOT include a meal plan but will guide you in proper fat, carb, and protein macronutrient ratios to ensure you will reach YOUR goals. These calculations are based upon current fitness level, age, height, gender, and energy expenditure. The calculations derived do require use of a food tracking app (like my fitness pal, lose it, or fat secret) and a food scale. 

The training - This plan is created as a progression from version 002, it is not made for FIRST time gym goers, but rather made for someone whom has used the version 001 or been in the gym for a couple months. It's a slightly advanced program using free weights NOT so many machines. Cardio intensity is increased from version 001 as well as the lifting. Both lifting and cardio will intensify throughout the 21 days. Adequate rest days are provided within the plan! 

$30.00

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21 day New You Program Version 001

The nutrition - Each client will e-mail me their personalized responses to my questionnaire (attached to receipt) to receive their customized macronutrient calculations. This plan does NOT include a meal plan but will guide you in proper fat, carb, and protein macronutrient ratios to ensure you will reach YOUR goals. These calculations are based upon current fitness level, age, height, gender, and energy expenditure. The calculations derived do require use of a food tracking app (like my fitness pal, lose it, or fat secret) and a food scale. 

The training - This plan is perfect for beginners or those whom have not been in the gym for awhile. It's a slightly advanced program using weight machines then free weights. Cardio is also slowly added throughout the 21 days. Adequate rest days are also provided to ensure an easier transition into a new or returning fitness program. The volume and intensity progresses each day until 21 days is up! You will have a new workout each day

$30.00

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4 week meal plan

Meal guideline option - 4 week meal guideline plan with weekly check-ins

$150.00

Includes: 

  • Initial macro calculations based upon goals, health profile, and workout regiment. 
  • Check ins are weekly with a questionnaire to assure that you are making progress towards your goal! They are included weekly so that if have any questions, concerns or difficulties that they are addressed! Most of all you are held accountable for each week to have a successful journey! 
  • Adjustments to your macros will only be provided if deemed necessary based on response. For the most part clients progress with body composition changes within the course of four weeks and do not require an adjustment. The goal is to always keep macronutrients as high as possible and cardio as minimal as possible while still making progress to reach a healthy goal. 
  • You will be required to weigh your food in ml, ounces, and grams and to combine your choices together as recommended by each table for an allotted number of meals. 

 

This option does NOT include workouts

 

 

This option is optimal for someone who has no desire to use an app to track in food daily to meet their macronutrient calculations for their goals. Client will have their macronutrients calculated based on current personal factors, prior nutritional history, activity level, and goals. A number of food selections from each table (protein sources, complex carbs, fruits, vegetables, and fat sources) will be suggested and identified for an allotted number of meals per day. There will be NO additional food options provided as there are several choices per area. The goal of this option is to ensure adequate intake of nutrient dense foods and ease of eating per day. This option is a bit less flexible in food choices (made up mostly of whole food/limited in processed foods) to enable having this option without self tracking since macronutrient profiles are more clear cut for whole foods.  If you still like to eat a few goodies tracked in a few times a week, then the self tracking options are much more ideal.  

 

 

 

It is up to you to make adequate choices off the table to meet any dietary restrictions based upon your intolerances if applicable. 

  • This is not made for vegetarians; however there are choices of eggs and seafood. 
  • This option is limited on dairy. 
  • There are gluten free options on here. 

 

A questionaire and waiver will be sent with the receipt. Use the SignEasy app to sign the waiver. 

$140.00

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4 Week Training - Fall edition

This is 4 weeks of training for the gym. It is from the 4 week Fall challenge. Includes lifting and cardio with designated rest days. It is made to challenge you and is progressive in nature to give you optimal results! No two workouts are the same during this program! It is less training days than the Summer 4 week plan, however will bring great results with a more busy schedule! Recommended for more advanced lifters (Order the 21 day jump start plans if you are a beginner!). 

I also recommend ordering a macronutrient calculation order for $25 to pair with this plan! 

 

 

When ordering you understand the disclaimer: The information provided in this program is not a substitute for any diet or exercise prescription and is only to be used as a guide. Everything is to be done at your own risk.

$25.00

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4 Week Training - Summer edition

This is 4 weeks of training for the gym from the Summer challenge. It includes lifting and cardio with designated rest days. It is made to challenge you and is progressive in nature to give you optimal results! No two workouts are the same during this program! Recommended for more advanced lifters (Order the 21 day jump start plans if you are a beginner!). 

This plan does NOT include macronutrient calculations. I recommend ordering a macronutrient calculation order for $25 to pair with this plan! 

 

When ordering you understand the disclaimer: The information provided in this program is not a substitute for any diet or exercise prescription and is only to be used as a guide. Everything is to be done at your own risk.

$25.00

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4 week wellness program

Client is provided customized macronutrients for goals and a one time lifting and cardio plan to be utilized over 4 weeks. 

Calculations are derived from a BMR formula and based upon weekly exercise/energy output, client's history, goals, favorite foods, and schedule needs. 

The workout plan is based upon client's ftness level, goals, schedule, and environment (gym vs home).

This is an optimal plan for someone who is new to flexible dieting, prefers check ins to assure they are on the right track, and looking for balance... all while reaching their goals!

Check ins are weekly with a questionnaire to assure that you are progressing well with self tracking and feel confident with your customized macros! Adjustments to your macros will only be provided if deemed necessary based on response. For the most part clients progress with body composition changes within the course of four weeks and do not require an adjustment. The goal is to always keep macronutrients as high as possible and cardio as minimal as possible while still making progress to reach a healthy goal. 

A questionaire and waiver will be sent with the receipt. Use the SignEasy app to sign the waiver. 

 

$115.00

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6 week macronutrient program or transition to mindful eating habits

 

Client is provided customized macronutrients for goals and will check in weekly for accountability, anaylsis of eating habits - including a more extensive look into nutritional intake. 

Calculations are derived from a BMR formula and based upon weekly exercise/energy output, client's history, goals, favorite foods, and schedule needs. You will be required to weigh your food. 

I also do offer macro ranges instead of specific macros for those whom have gotten overwhelmed with anxiety in the past while tracking macros and I also offer a transition into a more mindful eating approach for this option - please indicate this at purchase! 

This is an optimal plan for someone who is new to flexible dieting, prefers check ins to assure they are on the right track, and looking for balance... all while reaching their goals!

Check ins are weekly with a questionnaire to assure that you are progressing well with self tracking and feel confident with your customized macros! Adjustments to your macros will only be provided if deemed necessary based on response. For the most part clients progress with body composition changes within the course of four weeks and do not require an adjustment. The goal is to always keep macronutrients as high as possible and cardio as minimal as possible while still making progress to reach a healthy goal. 

A questionaire and waiver will be sent with the receipt. Use the SignEasy app to sign the waiver. 

$100.00

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6 Week Plan - Version 1

This is 6 weeks of training for the gym. It is from the 6 week End of year challenge. Includes lifting and cardio with designated rest days. It is made to challenge you and is progressive in nature to give you optimal results! No two workouts are the same during this program! It only requires 4 days in the gym per week (if condensed cardio post lifting), however will bring great results with a more busy schedule! Recommended for more advanced lifters (Order the 21 day jump start plans if you are a beginner!). 

I also recommend ordering a macronutrient calculation order for $25 to pair with this plan! 

$30.00

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6 Week Plan - Version 2

6 Weeks Training Only From the End of year challenge (does not include a macronutrient calculation) - Instant Download

Buy Now: $30.00 

 

  

This is 6 weeks of training for the gym. It is from the 6 week new year challenge. Includes lifting and cardio with designated rest days. It is made to challenge you and is progressive in nature to give you optimal results! No two workouts are the same during this program! It only requires 4 days in the gym per week (if condensed cardio post lifting), however will bring great results with a more busy schedule! Recommended for more advanced lifters (Order the 21 day jump start plans if you are a beginner!). 

I also recommend ordering a macronutrient calculation order for $25 to pair with this plan! 

 

$30.00

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7 Day Kick Start Plan For Healthy Eating

Here is the chance for you to take control of your health by improving your eating habits to suit your well being! Give this plan just 7 short days, it will give you the base of what you need to carryover a healthy eating habit for the rest of your life!

$12.00

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B Ginning

Are you looking for a plan that is less structured but helpful in reaching your goals?

Do you just need need an accountability coach to make sure you on the right track with making healthier meals, being active, and working towards health goals? 

Are you pregnant or looking to become pregnant? 

Are you newly looking into a fitness program and scared to begin something so regiment? 

This plan is for you! I will guide you with a grocery list, meal prep tips, healthy food options, and a basic guide into balanced meals. 

I will also create an exercise plan for you to fit your schedule, whether it is home or at the gym.

We all start somewhere and sometimes fear or overly complicated plans can impede our progress! 

 

This less regiment 4 week plan includes:

  • 4 weeks of workouts (lifting, cardio, any additional exercise needs)

               - Lifting does not change during the 4 weeks, but cardio may change*

  • Weekly check-ins regarding nutritional choices, workout consistency, and basic overview of client progress for the 4 weeks
  • Downloads with tips/lists for healthier habits for nutrition and exercise
  • Meal plan template with 3 options for each macronutrient for each meal

 

Cost: $100.00 

 

$100.00

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B Positive 12 week program

A more holistic approach with a focus on goals beyond just physical health goals (addresses all life areas)

12 weeks in length

Includes:

  • Weekly check-ins via E-Mail with Specific Questions only (no photos or measurements) as well as Weekly 30 minute scheduled phone calls as needed 
  • A general nutrition guide using a more mindful and intuitive thought process
  • Workout program to be used for 4 weeks (adjusted every 4 weeks for 12 week plans)
  • Focus on improvement of physical, mental, and spirtual wellbeing 
  • Access to Team BShaeFit support group on Facebook

 

$360.00

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B Positive 4 week program

A more holistic approach with a focus on goals beyond just physical health goals (addresses all life areas)

4 weeks in length

Includes:

  • Weekly check-ins via E-Mail with Specific Questions only (no photos or measurements) as well as Weekly 30 minute scheduled phone calls as needed 
  • A general nutrition guide using a more mindful and intuitive thought process
  • Workout program to be used for 4 weeks (adjusted every 4 weeks for 12 week plans)
  • Focus on improvement of physical, mental, and spirtual wellbeing 
  • Access to Team BShaeFit support group on Facebook

 

$140.00

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B Together

$200 for 4 weeks 

 

Includes customized macronutrients per client in the couple. Macronutrients (fats, carbohydrates, and protein) will be calculated based on clients prior habits, fitness regiment, and goals. Client will learn how to monitor food intake by using a scale and food tracking app. A macronutrient cheat sheet, grocery list, quick cooking tips, and additional weekly healthy eating tips will be included in the program. 

 

Includes an individualized training program to be utilized over the course of the 4 weeks - weight lifting and cardio included - based upon clients goals, prior exercise frequency, and fitness level.  

One combined workout will be provided to be completed together once a week. We encourage cardio together if possible as well!

 

Includes weekly check-ins to monitor progress and make adjustments / suggestions as needed. 

 

Includes a private group for B Together clients which will include videos, Live chats, and weekly topics via e-mail to work on with your loved ones. 

$200.00

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Customized workout plan ONLY

For those whom already have a nutritional program or prefer intutive eating, this plan is for you! Get 2 sets of 2 weekly workout plans to follow (Breakdown set up; Weeks 1-2, Weeks 3-4) to follow for 4 weeks! Your training will be based on YOUR goals and workout environment. Will include sets and reps for each exercise and specific cardio based on your goals and needs/environment. 

Please check your e-mail associated with the paypal account for the information (waiver and questions) that will automatically be sent from my website to fill out and e-mail to me. 

My e-mail is bshaefit@gmail.com

I cannot complete your purchase until all items are received. 

 

$70.00

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Macronutrient Calculation ONLY

For advanced users that simply are having difficulty calculating their macros for their goals. I will calculate for you based upon a BMR and questionnaire. No meal plan or education is provided with this option. e-mail: bshaefit@gmail.com the downloadable questions to follow upon purchase.

$25.00

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Workout Add-on for Meal Plan

This product is only available to purchase for those whom are purchasing the 4 Week B-Nutritious Meal plan option. 

$50.00

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