ktande‚Äčrsonfit

2020 TRAINING PLANS!

8 Week Shoulder Guide- $100

This program is solely dedicated to building and sculpting your shoulders, my favorite! You will be given 8 weeks worth of workouts to incorporate to your daily workout routine. The importance of activation, stretching, proper form and mind-muscle connection will be discussed in this program as well. Let's build some BOULDERS!

8 Week Glute Guide - $100

This program is solely dedicated to growing the glutes (the booty)! You will be given 8 weeks worth of glute/leg exercises to incorporate to your daily workout routine. The importance of activation, stretching, and mind-muscle connection will be discussed in this program as well. BUILD a booty, don't buy one!

Custom Macros/Grocery List 4 Weeks - $100

Custom Macros/Grocery List 8 Weeks - $180

This will consist of your custom macros (calories: carbs, fats, and protein) according to your goals. I will give you a grocery list full of my staple items and favorite choices to help you as well! Paired with this grocery list, meal recommendations will be given along with my favorite snacks and desserts! Each week I will adjust macros accordingly to your goals, this will last one month from the starting date. Along with a healthy diet, supplements come in handy if you're not getting enough vitamins. This plan will give you a list of supplements that I recommend as well!

*Please note that I am not a certified nutritionist or dietitian.

"Know Your Own Ability" 8 Week Program for Beginners - $200

"Know Your Own Ability" 12 Week Program for Beginners - $375

Don't know where to start on your fitness journey? Transform your training! Not sure how much cardio you should be doing? Find your custom training program and cardio regimen to achieve your physique goal! I've got you covered. Transform your training! Are you lost in the gym? Not sure how much cardio you should be doing? Find your custom training plan and cardio regimen to achieve the physique you're striving for! This plan goes into depth and teaches you- exactly how to preform each exercise at ease. If you're new to this lifestyle, this one is for you. Nothing too extreme, but just enough to make it challenging! In this program, you will receive weekly check-ins and updates, instruction and guidance on how to begin flexible dieting, and daily macro nutrients/caloric goals (which are adjusted as needed), my favorite healthy recipes pdf and healthy fast food options or while you're out! Along with this plan you will be given a spreadsheet to track all weigh ins, daily macros, workout (weight and reps) to make sure you are progressing each week. I will provide you with an 8 or 12-week full body routine, specified for your goals; Five days of weight training and/or cardio and two days of rest! Let this program teach you the basics so that you can make healthy habits into a LIFESTYLE!

"Next Level" 8 Week Program for the Advanced - $250

"Next Level" 12 Week Program for the Advanced - $475

Already know what you're doing in the gym but need to spice it up or kick it up a notch? This is for you. Already have the basics down pat with nutrition but you're eager to expand your dieting habits? This again is for you. Giving you 8 or 12-weeks of workouts making sure you don't stall during your fitness journey is crucial to keep the motivation and energy alive. With that being said, try the Next Level program to give you the extra push you need! Progress won't be made if you don't put in the WORK! With this program you will also receive weekly check-ins and updates, instruction and guidance on how to begin flexible dieting, daily macronutrients/caloric goals (which are adjusted as needed), my favorite healthy recipes pdf and healthy fast food options or while you're out! Along with this plan you will be given a spreadsheet to track all weigh-ins, daily macros, workout (weight and reps) to make sure you are progressing each week. Nutrition, supplement, and meal recommendations are given, paired with a grocery list!