12 week accountability Macronutient Plan with Workouts

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. Workouts will be adjusted and changed as needed.

Use the SignEasy App to sign the waiver!

$315.00
12 Week Plan with Squat, Bench, Deadlift Programming

Prior to purchase, please fill out the Client application for the 12 week plan unless you are a re-occuring 12 week client.

Now offering a Squat, Bench, and Deadlift periodization program.

This plan includes an Excel spreadsheet with progressive training for specifically-  Squat, Bench, and Deadlifts to meet your goals for power and strength. 

In addition to the programming you will get what a 12 week plan offers - weekly check ins with macronutrient guidelines, accessory work training for all body parts, cardio regimen, and supplement recommendations. 

This program is offered for novice lifters looking to improve these three big lifts. 

$375.00
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.

$40.00
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! 

$55.00
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

$40.00
4 Week Macro and Workout plan with weekly checkins

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
4 week meal guideline plan with weekly check-ins

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, but you may purchase a set of customized workouts for this meal selection option only at a discounted price of $35 for a one time workout regiment to repeated over the course of the 4 weeks with lifting and cardio if applicable.  PLEASE NOTE THAT THERE IS A SEPERATE PURCHASE BUTTON FOR THIS! * 

 

 

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. 

$150.00
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.

$40.00
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.

$40.00
6 week check in plan, Nutrition only

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, please indicate this is what you would prefer 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
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! 

$55.00
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
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
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
Macronutrient Calculations with Workout plan

Looking for the right calculations for you with workouts? This plan you can use for up to 4 weeks then re-order. This plan does not include coaching or check ins.

$85.00
NEW YEAR 6 WEEK CHALLENGE

6 week New Year Challenge 2018

$75.00 one time fee for 6 weeks! 

 

 

Sign up dates:

Start: Sunday, noon (EST) January 7, 2018 

End: Friday, 4pm (EST) January 12, 2018

 

Start date: 

Saturday- January 20, 2018

End date:

Saturday- March 3, 2018

 

  • All Personal Client Entry Information requested to participate in the challenge must be received by Friday, 4pm (EST) - January 12, 2018 no later. The email with all documents will be auto sent with payment to the email associated with your PayPal account! 

 

  • Challenge is open to US FEMALE residents only due to prizes, if you would like to participate and forfeit your prize, that is OKAY!

 

  • All transformation results should be e-mailed NO LATER THAN Monday, March 5. 

 

  • A winner will be chosen NO LATER THAN March 16. Winner will be notified via E-MAIL and social media posts.

 

  • Challenge includes PERSONALIZED CUSTOM macronutrient numbers to follow (fats, carbs, and protein levels with calories) for each individual person, these will be sent out PERSONALLY via e-mail no later than Thursday, January 18. 

 

  • Challenge does NOT include a MEAL PLAN, you will be expected to log your own foods with guidelines provided to optimize your ability to transform your lifestyle! 

 

  • Flexible training schedule with 4 days of lifting per week (in a gym setting) with option to flex cardio to a rest day or following lifting plan. Minimal training is 4 days per week, maximal training (if split off cardio) is at MAX 6 days per week. Clients will only be required to complete 4 days per week since lifting and cardio total is 4 each - it is FEASIBLE to condense into 4 days if needed. 

 

  • There are NO check-ins, but there is a Facebook group with hundreds of females only to provide additional support/guidance and full access to me in the group! 

 

Prizes: Nutrex supplements, Fit Crunch bars, Nuts & More, and other goodies including $75 off a 12 week plan for the best transformation!

$75.00
Workout Add On for Meal Plan option ONLY

This $35.00 WORKOUT add on option is ONLY for the 4 week Meal Plan option 

 

$35.00