Workout templates - A high-value low cost online training option

Updated: Mar 12


We offer a variety of online training and nutrition services, including our customized workout templates. We want to talk about this service now. Customized Workout Templates Here are a few details:

  • 12-week customized training plan

  • Three-month access to our training app

  • We enter the workouts onto your calendar

  • Access to video library

  • Tracking tools for workouts, body stats such as weight and body fat, and nutrition Unlimited in-app messaging

  • Monthly adjustment of program

What to expect from the Custom Workout templates You receive a customized plan but also receive access to the training app and a trainer for three months. This option is ideal for individuals who enjoy using technology and/or want ongoing support from a trainer. You have full use of every feature in the app as well as unlimited ability to ask questions, regular review of your program, and changes to the program over time. Your workout plan:

  • Is customized to you

  • Is built around your schedule

  • Focuses on the type of exercise you like (e.g. bodybuilding, running, powerlifting, cross-training, etc.)

  • Follows the principles of exercise programming such as specificity, periodization, progression, variety, etc.

  • Is 12 weeks in length

  • Will help you reach your goals

The program will be built according to your skill level, among other factors. Why is this important? This helps determine:

  • Frequency of training (number of sessions per week)

  • Length of sessions (time spent during a single session)

  • Time between sessions (number of rest days between workouts)

  • Total rest days per week

  • Type of exercises included

  • Volume (exercises x sets x reps)

  • Rest intervals (how long you rest between sets/exercise)

  • Type of progressions (which variable changes over time)

  • Rate of progression (the pace at which intensity increases)

With one of our programs you can expect one or more of the following results (depending on your goal):

  • Strength improvements (higher one-rep max)

  • Increased cardiovascular fitness (able to go further, longer)

  • Increased muscular endurance (the ability to do more reps)

  • Loss of body fat

  • Increased lean body mass (muscle)

  • Increased speed (faster run times, bike times, etc.)

  • Improved overall fitness

What you get with the app The training app we use is a super useful tool that will save you time and effort. With it, you can track your workouts on your customized calendar, view the exercise library, assess progress through helpful charts, and connect with quickly and easily. Here are a few of highlights of using the app:

  • Personalized dashboard to see programs, track results, etc. using the mobile or desktop versions of our app

  • Personalized workout calendar-all your workouts and other reminders on an easy to use digital calendar

  • Workout tracking-see your workout progress, stats for specific exercises, and more

  • Body stat tracking-track and view changes in your weight, fat, body composition, and other numbers

  • Nutrition tracking-connect your MyFitnessPal account and view your food tracking alongside your workout tracking

  • 24/7 access to us via the app message system-send us a message at any time

  • Access to video library-hundreds of videos illustrating proper exercise form

Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, and the International Sports Sciences Association. Nathan has 17 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.

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