OUR SERVICES

WE ALL WANT A BETTER QUALITY OF LIFE. BUT WITH OUR BUSY LIVES, IT'S TOUGH TO START A HEALTH AND FITNESS ROUTINE - LET ALONE SUSTAIN IT.

SO, WE'VE DESIGNED A PROGRAM THAT GIVES YOU DYNAMIC WORKOUTS, CUSTOMIZED NUTRITION & MOBILITY AND YOU CAN TAKE US WITH YOU WHEREVER YOUR ARE - BECAUSE IT'S REMOTE!

MOST IMPORTANTLY, WITH OUR WEEKLY CHECK-INS, WELL ENSURE YOU STAY MOTIVATED AND ON THE JOURNEY OF PROGRESS.

WHAT WE DO

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HOW IT WORKS

Set your onboarding call

Speak with a certified FL coach to get questions answered and get get set up with the perfect program for your body type, goals and lifestyle.

ASSESSMENT

Medical and exercise history, nutrition background, movement screen & goal setting

START YOUR FITNESS JOURNEY

Nutrition, mobility, structure, education We'll provide you with everything you need to reach your goals and sustain them.

LIVE THE LIFESTYLE

Fitness is one hour of your day. We want to optimise the other 23 hours so you're living your best life. 

ENJOY YOUR RESULTS

We can talk more but your results will speak the most! You'll be surprised how quickly you look, move and feel better.

MEMBERSHIPS

FOUNDATION

$20/Every 2 Weeks

6 Week Training Cycles

Instructional Exercise Videos

Prescribed Reps, Sets & Tempos

Regressions & Progressions

Daily Mobility (10-30 Min)

All-Program Access

Custom Mobility Program

Customized Macros & Meal Plan

FOUNDATION +

$70/Every 2 Weeks

6 Week Training Cycles

Instructional Exercise Videos

Prescribed Reps, Sets & Tempos

Regressions & Progressions

Daily Mobility (10-30 Min)

All-Program Access

Custom Mobility Program

Customized Macros

+ Assigned 1:1 Coach

+ Meal Plan Set to Your Macros

+ Fitness Pal & FL App Integration

+ Monthly Coaching Calls

LIFESTYLE

$120/Every 2 Weeks

6 Week Training Cycles

Instructional Exercise Videos

Prescribed Reps, Sets & Tempos

Regressions & Progressions

Daily Mobility (10-30 Min)

All-Program Access

Custom Mobility Program

Customized Macros

+ Assigned 1:1 Coach

+ Meal Plan Set to Your Macros

+ Fitness Pal & FL App Integration

+ Monthly Coaching Calls

++ Weekly Check-Ins

(4x the Accountability as Foundation)

THE PROGRAMS

 We run our programs on 6 week cycles which means workouts repeat 6x in 6 weeks. (example: Monday Workouts will be the same workout every Monday for 6 weeks. The goal is to see improvement in both weights used and times for your workouts week over week.

We design most of our workouts with the rule of 45 in mind, which is 45 days on a program (6weeks) and 45 min workouts which optimises both your results and time spent with your workout. We have 3 programs designed for each unique level of fitness enthusiast (BODYWEIGHT, OG, PERFORMANCE)

BODYWEIGHT

EQUIPMENT:

No equipment needed! All you need is you and your energy!

LENGTH & TIME:

4-6x Workouts/per week (depending on cycle) 45 mins

PROGRAM FOCUS:

Combination of bodyweight and aerobic workouts at a location of your convenience.

BEST FOR:

Those w/o access to gyms and/or equipment at home.

MINIMALIST

EQUIPMENT:

Dumbbells, Kettlebells, TRX, Bands

LENGTH & TIME:

4-5-x Workouts/per week (depending on cycle) 45-60 mins

PROGRAM FOCUS:

Metabolic conditioning, dynamic strength workouts, both unilateral and bilateral work.

BEST FOR:

Those who only have a few pieces of equipment at home or a gym.

OG

EQUIPMENT:

(Full Gym preferred) Barbell, TRX, Boxes, Kettlebells, Medballs, Dumbbells, Row Erg, Ski Erg, Squat Racks, Cable Machines, Slamballs, Airlines

LENGTH & TIME:

4-5-x Strength Workouts/per week, 2-3x aerobic workouts/per week

PROGRAM FOCUS:

Strength improvement, aerobic capacity & body composition

BEST FOR:

Those ready to live the lifestyle to move, look & feel better.

PERFORMANCE

EQUIPMENT:

(Full Gym preferred) Barbell, TRX, Boxes, Kettlebells, Medballs, Dumbbells, Row Erg, Ski Erg, Squat Racks, Cable Machines, Slamballs, Airlines

LENGTH & TIME:

4-5-x Strength Workouts/per week, 2-3x aerobic workouts/per week 

PROGRAM FOCUS:

Advanced workouts designed to improve both strength & conditioning, optimizing motor control and mobility. More barbell & strength than our OG program

BEST FOR:

Those who have a solid foundation of movement, aerobic capacity and strength principles.

FAQ

Q: WHAT EQUIPMENT DO I NEED?

A: Well, it really depends on which program you choose. The more advanced programs require more equipment but give us a call and we'll be there to help you out.

Q: CAN I SWITCH MEMBERSHIPS?

A: Through the FL App, you can definitely toggle through our programs but can only on one program at a time.

Q: CAN I SWITCH PROGRAMS?

A: All videos are accessible through your FL App on your mobile phone.

Q: HOW DO I CANCEL?

A: Although we're sure you'll love training with us, if you ever need to cancel we request only 3 days notice before your 12 week contract is up.

Name, Title

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