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A Day in the Life

9 mins Jun 03

Shoulder Mobility

Is vertical pushing hard for you despite having a really good bench press? You are…

15 mins Jun 03

Pullup Protocol

Do you struggle with pullups? This is a very common theme due to the fact…

17 mins Jun 03
Beginner Week 1
Strength

Bad Back? Let’s Fix it!

This is a great spot to start for someone who deals with low back pain…

Core Strength
37 mins May 19
Beginner Week 1
Motivation

Navigate the Roadblocks

Quick vid on how complicated it can be to get on track and stay on…

15 mins Apr 28
Beginner Week 1
Strength

New Training Technique Unlocked

I explain on how I recently gained 4 lbs of lean mass without really trying.…

Cardio Endurance
Mar 25
Beginner Week 10
Strength

KB and Club Flows

These movements can be added onto a strength day that you are already performing and…

Weight Loss
3mins Mar 12
Strength

Keep Going!

The results do not always come over night. This vid talks a little bit about…

12min Mar 12
HIIT

After you get warmed up…..

Warmup? Uhhhmmm, what should I do for that? What is a good warmup and what…

14mins Mar 12

Stick to the Game Plan

As you are going through your program, whether it be nutrition and/or exercise be sure…

12min Mar 12
Knowledge Base

Free Articles & Tips

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QUESTIONS

FREQUENTLY ASKED

What is included in the BG90Day demo workout program?

The demo workout includes access to structured strength, conditioning, and fitness routines along with a preview of the full workout and video library available in the program.

Who is the demo workout designed for?

It is designed for busy adults, parents, and professionals who want a simple and structured fitness plan that fits into their daily routine.

Is the demo workout suitable for beginners?

Yes, the program includes beginner, intermediate, and advanced options, allowing users to start at their fitness level.

Does the demo workout include nutrition guidance?

Yes, it provides practical nutrition guidance focused on building sustainable habits rather than restrictive diets.

Can I follow the workout without a personal trainer?

Yes, the program is designed to be followed independently with clear weekly plans and structured guidance.

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Members Only Content

The Self-Paced Nutrition Coaching Program includes 8 comprehensive video modules designed for weight loss and healthy lifestyle habits.

8 Video Modules Self-Paced Lifetime Access
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Core Program

Your 8 Nutrition Modules

Preview the full module library. Unlock access to watch each lesson.

Module 1 1
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Module 1: Module 1
Learn the foundational principles of nutrition.
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Module 2 2
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Module 2: Module 2
Understanding core nutrition principles
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Module 3 3
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Module 3: Module 3
How food affects your body.
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Module 4 4
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Module 4: Module 4
Advanced nutrition strategies.
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Module 5 5
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Module 5: Module 5
Intermittent fasting and carb management.
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Module 6 6
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Module 6: Module 6
Real-world application.
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Module 7 7
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Module 7: Module 7
Combining nutrition with exercise
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Module 8 8
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Module 8: Module 8
Combining nutrition with exercise
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Bonus Content

Additional Videos

Extra content added by your coach — updated regularly

Turbo Workout General
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Turbo Workout
We only have 20 mins because we know we need to get our work done for the week. No time for the gym, low on equipment? It doesn't matter. 1 bell and a stability ball is what we got, we will make it work! Two Kb Flows we knock out back to back. Run those a few times and then its KB, ball, and KB a ball. Run those a few times.
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Back Pain? Let’s Fix it!
If you would like to start implementing an exercise plan but have had back issues holding you back, try this workout. This lower intensity workout will allow you to strengthen those muscles that support the areas that may be causing you discomfort. Setting: At home but can also perform in a gym Level: Beginner/intermediate Intensity: Stimulation (medium) Who is it For: Someone who wants to start working out but has had a history of back issues who may also need to workout at home. Equipment Needed: Mat and a stability ball
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TJ Max Workout-light weights and bands
Setting: At home Level: Intermediate Intensity: Stimulation (medium) Who is it For: Parents just starting out, someone who has to workout at home, someone with minimal equipment. Equipment Needed: DBs, KBs, bands, and a mat A1-Press from a mat A2-Goblet squat with a band B1-Buildup to Renegade Rows B2-Foam Roll walkouts C1-Press from a knee w/a TD C2-1/2 knee to stand (vertical shin) D1-Prone lifts (light DBs) to superman movements D2-Same light DBs w/loopy band to high knee holds D3-Banded lateral motion
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BW Basics-change positions
Setting: At home Level: Beginner Intensity: Stimulation (medium) Who is it For: Parents just starting out, someone who has to workout at home, someone with minimal equipment. Equipment Needed: mat (optional) bench (optional) anything that you can sit on would work! Are you just getting back into working out and maybe are not quite sure what to do? Try this workout, very little equipment needed. NO weights, NO bands, just your own body.
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Water ball training with a club flow Workout
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Water ball training with a club flow
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Video

Members Only Content

Members Only Content

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