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CONGRATULATIONS

You Joined the gym! Find out the most efficient path to achieving your goals

Now What?


Copyright. Not for Download or Distribution. For more information, please email pia@creativeconsultingcompany.com

Athletic Training Program OVERVIEW: This program is for athletes looking to increase their overall athletic performance as well as performance relative to their specific sport using progressive high intensity workouts and cardiovascular programming, core building, as well as more advanced functional fitness techniques.

PROGRAM GOALS • • • • • • •

SmartGoals™ Placing me on a fast track to success

Increased Performance and ability Increase lean muscle mass and strength Increase Power Output Build solid core strength Greatly increase overall aerobic and anaerobic capacity Learn nutritional planning for a very active lifestyle Achieve a very fit physique and much lower Body Composition

SmartGOALS are proven fitness and overall health programs that are specific to the Gold’s Gym Westborough location and Intellectual property of BM Inc.


Copyright. Not for Download or Distribution. Body Comp 1 For more information, please email pia@creativeconsultingcompany.com OVERVIEW: This program entails foundational building, progressive intensity workouts and cardiovascular programming, core building, as well as introductory functional fitness, all with the goal to increase your lean body mass and reduce body fat to levels deemed healthy for your age.

PROGRAM GOALS • • • • • • •

SmartGoals™ Placing me on a fast track to success

Lose body fat Increase lean muscle mass and bone density Build core strength Increase overall aerobic and anaerobic capacity Learn basic nutritional planning for your lifestyle Achieve a healthy overall Body Composition Lower Disease Risk Factors

SmartGOALS are proven fitness and overall health programs that are specific to the Gold’s Gym Westborough location and Intellectual property of BM Inc.


Copyright. Not for Download or Distribution. Body Comp 2 For more information, please email pia@creativeconsultingcompany.com OVERVIEW: This program is an extension of BodyComp 1 and entails progressive high intensity workouts and cardiovascular programming, core building, as well as more advanced functional fitness, all with the goal to increase your lean body mass and reduce body fat to optimal fitness levels while achieving an aesthetic physique.

PROGRAM GOALS • • • • • •

SmartGoals™ Placing me on a fast track to success

Lose body fat Increase lean muscle mass and bone density Build core strength Increase overall aerobic and anaerobic capacity Learn basic nutritional planning for your lifestyle Achieve a very fit physique and much lower Body Composition Further reduce disease risk factors

SmartGOALS are proven fitness and overall health programs that are specific to the Gold’s Gym Westborough location and Intellectual property of BM Inc.


Copyright. Not for Download or Distribution. Resistance & Cardio 101 pia@creativeconsultingcompany.com For more information, please email OVERVIEW: This program is meant for someone looking for an educational outlook on exercise. With this program we can design new workout cardio and resistance routines, explain the overall benefits, and expose an individual to many different workout techniques designed to help them reach their goal.

PROGRAM GOALS • • •

Increased everyday performance and ability Increase balance and stability Give participant an education on benefits of different types of workout techniques Build solid core strength

SmartGoals™ Placing me on a fast track to success

SmartGOALS are proven fitness and overall health programs that are specific to the Gold’s Gym Westborough location and Intellectual property of BM Inc.


Copyright. Not for Download or Distribution. Figure/Fitness Show For more information, please email pia@creativeconsultingcompany.com OVERVIEW: This program is meant for women looking to drastically change their physique/body composition to the point where they feel they can get on a local or national stage and compete for a Natural Bodybulding, Figure, or Bikini Competition.

PROGRAM GOALS: • • • •

SmartGoals™ Placing me on a fast track to success

Flexibility, strength and extreme muscle toning To achieve a well defined, aesthetic physique To improve level of confidence in oneself and body image Diet down to lowest body composition levels ever while still maintaining overall health

SmartGOALS are proven fitness and overall health programs that are specific to the Gold’s Gym Westborough location and Intellectual property of BM Inc.


Copyright. Not for Download or Distribution. Functionally Fit For more information, please email pia@creativeconsultingcompany.com OVERVIEW: These programs are age specific and are designed to help people achieve a higher level of overall functional fitness. The program design will allow you to complete everyday tasks much easier, improve core stability, strength and balance on a much higher level.

PROGRAM GOALS •

Increased everyday performance and ability

Increase balance and stability Increase joint and ligament support Build solid core strength and strengthen lower back

• •

SmartGoals™ Placing me on a fast track to success

SmartGOALS are proven fitness and overall health programs that are specific to the Gold’s Gym Westborough location and Intellectual property of BM Inc.


Copyright. Not for Download or Distribution. For more information, please email pia@creativeconsultingcompany.com

Muscular Development OVERVIEW: This program is for individuals looking to drastically increase their lean body mass and overall strength. Through a series of fundamental and compound lifting techniques as well as nutritional instruction, an individual should be able to pack on the lbs.

PROGRAM GOALS • • • • • •

SmartGoals™ Placing me on a fast track to success

Increased Performance and ability Increase lean muscle mass and strength Increase Power Output Build solid core strength Learn nutritional planning for increasing size and strength Achieve a fit and strong physique

SmartGOALS are proven fitness and overall health programs that are specific to the Gold’s Gym Westborough location and Intellectual property of BM Inc.


Copyright. Not for Download or Distribution. Prenatal/Postpartum For more information, please email pia@creativeconsultingcompany.com OVERVIEW:

PROGRAM GOALS

This program is meant for women in the early to mid stages of pregnancy as well as the time shortly after child birth. Prenatal programming will be sure not to exceed the recommended heart rate prescribed by a physician, but will still allow for maximal flexibility and strength work. Postpartum workouts will have the primary goal of losing the “baby weight” and beyond.

SmartGoals™ Placing me on a fast track to success

• • • •

Flexibility, strength and muscle toning at an acceptable level for a pregnant woman Increase balance and stability Give participant an education on benefits of different types of workout techniques Maintain overall fitness level throughout pregnancy as well as post pregnancy

SmartGOALS are proven fitness and overall health programs that are specific to the Gold’s Gym Westborough location and Intellectual property of BM Inc.


Copyright. Not for Download or Distribution. For more information, please email pia@creativeconsultingcompany.com

Rehabilitative OVERVIEW:

PROGRAM GOALS

This program is for any individual looking to rehabilitate from knee, elbow, back, shoulder and cardiovascular ailments. The program design is to strengthen the muscles around injured joints, strengthen the core and progress at a level that is appropriate for that individuals’ recovery.

SmartGoals™ Placing me on a fast track to success

• • • •

Increased Performance and ability Increase lean muscle mass and strength Increase joint and ligament support Build solid core strength and strengthen lower back

SmartGOALS are proven fitness and overall health programs that are specific to the Gold’s Gym Westborough location and Intellectual property of BM Inc.

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