The "Mind-Body Balance" Training System
Natural Strategies for Mind-Body Balance
''A Goal Without a Dateline Is Just a Dream''
Welcome to The Metabolism Mastery, a complete system designed to help you reset your metabolism, restore your energy, and reclaim control of your health.
Unlike quick-fix diets or short-lived workout challenges, this program focuses on creating sustainable lifestyle changes. It combines four key elements—fitness, nutrition, flexibility, and accountability—into one practical framework you can follow step by step.
Why This Program Works
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Holistic Approach: Balances exercise, nutrition, recovery, and mindset.
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Flexible & Adaptable: Works for beginners and experienced individuals alike.
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Science-Based: Built on proven methods, not fads.
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Trackable: Uses simple assessments and logs to measure real progress.
What You’ll Gain
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A faster metabolism and improved energy levels.
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Better body composition—more muscle, less fat.
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Confidence in your nutrition and exercise choices.
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Tools to stay consistent and motivated long term.
How to Use This Guide
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Start Simple: Use the Quick Start section to build early momentum.
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Dive Deeper: Move into the full program for tailored nutrition, exercise, and tracking.
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Stay Consistent: Measure progress, celebrate wins, and adjust as needed.
This is not a 2-week crash plan—it’s a blueprint for lasting transformation. If you commit to the process, you’ll not only change how your body looks, but also how it feels, performs, and ages.
Weight Management, Muscle Mass & Strength
Muscle Matters
12-WEEK EXERCISE & NUTRITION PROGRAMS
BODY WEIGTH TRAINING I: Beginners - Intermediates
Complete 12-week Body Weight Exercise Program.. Includes:
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Body Composition assessment (basic)
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Basic Nutrition Guide
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6-week Body Weight Training Program (Calisthenics)
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Beginners Cardiovascular Program
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Beginners Flexibility Program
No Gym. Home or park. Minimum Equipment needed.
(This beginner program is available On-line).
FREE WEIGHT TRAINING II: Intermediate.
Complete 12-week Body Sculpting Program. Includes:
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Enhanced Body Composition assessment
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Fitness Tests
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Enhanced Nutrition Guide
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12-week Free Weight home Training Program (Barbells & Dumbbells).
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Cardiovascular Program
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Flexibility Program; 12- Yoga Poses
Home Gym. Some equipment required.
FREE WEIGHT TRAINING III: Advanced
Complete 12-week Body Sculpting Program. Includes:
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Body Composition Assessment
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Fitness Tests
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Nutrition Guide
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12-week Weight Training Program
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Cardiovascular Program
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Flexibility Program
Home Gym. Some equipment required.
Personal Training & On-line Training sessions Available.
Weight Management & Body Sculpting
Metabolism Mastery
12-WEEK HOME EXERCISE & NUTRITION PROGRAM
Level: Beginners / Intermediates
This program provides a crucial foundation for managing weight and achieving basic fitness goals. It offers guidance on starting a cardiovascular routine, enhancing flexibility, and building muscular endurance, along with a simple weekly menu plan to support your home gym workouts.
By successfully completing this program, you will not only sustain a good level of fitness but also set yourself up for more advanced workouts and programs in the future.
Complete 12-week Nutrition & Exercise Program includes:
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Body composition & fitness assessments
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Nutrition guide
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Cardiovascular program
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Muscle Matters program; Beginners Level
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Flexibility program
Mnimum Equipment needed.
Personal Training & On-line Program available
Stress Management. Coordination, Focus & Concentration
Motion Meditation
12-WEEK MINDFULLNESS PROGRAM
A Fusion of Yoga Poses & Qigong Practice.
Discover a unique approach to body training that is both calming and powerful—welcome to the Art of Motion Meditation. In this class, we will embark on a journey that merges the dynamic postures of Yoga with the gentle yet potent energy work of Qigong. This session aims to provide you with the best of both worlds: the physical expansion and strengthening associated with Yoga, paired with Qigong's remarkable ability to alleviate stress, enhance energy flow, and nurture inner tranquility. Get ready to leave feeling more centered, revitalized, and deeply in tune with yourself.
These techniques are supported by neuroscience to improve focus and reduce stress levels. Physically, they aid in building muscle endurance, flexibility, balance, and coordination—all vital aspects of fitness.
Class Duration: 45-60 minutes
Class Focus:
Gentle Flow and Foundational Principles.
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Gentle Warm-up: Posture and Breath Awareness
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Foundational Qigong Movements: Standing and Walking Exercises
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Gentle Flow and Integration: Eight Silk Brocades, Five Animals.
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Yoga Salutations
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Cooling Down and Closing
Available as a Private or Small Group Class.
Personal Training
It doesn't matter whether you're a beginner or have been exercising for years. The most effective way to elevate your fitness level is by enlisting the guidance of a fitness professional.
In-person & On-line Fitness Coaching
Need Assistance with your Program?
All programs can be tailored to align with your goals and fitness level. Each one is organized over a span of 12 weeks, divided into two phases of 6 weeks each. This timeframe allow us sufficient opportunity to witness enhancements in your strength and body composition.
GIVE ME 9 MONTHS OF YOUR ATTENTION AND I WILL HELP YOU TRANSFORM YOUR BODY AND RECOVER YOUR STRENGTH AND VITALITY.
Personal Training Packages & Rates
12-Week Fitness Program Schedule:
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Initial Session: First Fitness Assessment, Fitness Tests, and Nutrition Coaching.
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Weeks 1-6: Cardio, Muscular Conditioning, and Flexibility Training.
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End of Week 6: Second Fitness Assessment.
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Weeks 7-12: Continued Cardio, Muscular Conditioning, and Flexibility Training.
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Final Week (Week 12): Last Fitness Assessment and Fitness Tests.
In-person 12-week Rates by Weekly Sessions:
1 session per week: $85 per class (12 sessions)
2 sessions per week: $75 per class (24 sessions)
3 sessions per week: $65 per class (36 sessions)
4 sessions per week: $55 per class (48 sessions)
Note:
Fitness Assessments & Nutrition Guide are charged per person. Free with the purchase of any 12-week package.
Sessions must be used within 3 months. Certain exceptions apply. Prices are in USD..
