BRAEVE BODY ADVANCED PROGRAM

Get ready to become STRONGER, FITTER, FASTER AND FEARLESS!!

This health & fitness program has been designed to assist you in reaching your fitness goals, through an evidence-based approach to training and nutrition. By utilising sustainable, progressive and enjoyable methods you will be able to create and sustain a happy, healthy and balanced lifestyle!

You can choose from a GYM or HOME option.

You will be provided with the tools to:

• Take your fitness to an advanced level
• Shred Body Fat %
• Build Lean Muscle
• Increase Endurance
• Get Stronger
• Improve Flexibility and Mobility
• Learn how to create and sustain healthy habits
• Keep motivated
• Join a community of like-minded babes
• And most importantly, become fearless!

All of our fitness programs are accessed via our BRAEVE FITNESS mobile app, which has been developed using industry-leading software in order to provide you with the best experience possible. You will have access to your program for the full 12 weeks once you start, plus an additional week of access to the app. We recommend downloading your workouts into the simplified PDFs during this time to keep forever. All nutrition resources are yours to keep forever too!

The program incorporates both CARDIO and RESISTANCE training as both are powerful tools for reaching the goals set out in this program. Research has shown that the ideal exercise program for improving body composition and overall health includes both cardio and resistance training. Each training discipline has a multitude of benefits and thus having a good balance between these two basic forms of exercise is essential to your training success. The workouts are both quick and efficient!

Cardio (25 minutes)
The cardio portion of the program features LISS (Low Intensity Steady State), Medium Intensity and HIIT. The goal with these sessions is to gradually build your cardiovascular/aerobic endurance level as you progress through the program. There is both a cycling and walking/jogging/running option to suit your preference.

Resistance Training (approximately 25 – 35 minutes)
The resistance portion of the programme uses a combination of simple yet powerful compound and isolation movements to ensure you hit all the major muscle groups for an overall balanced physique.

The sessions are split into:

• Lower Body
• Upper Body
• Abs & Core
• Full Body

Equipment
The HOME program incorporates minimal equipment to ensure that you can comfortably complete your workouts at home.

You’ll need:

• A set of dumbbells (you can substitute these with two safe, heavy objects that you can grip comfortably)
• A medium step or chair
• A sweat towel
• An exercise mat (optional)
• A fitball/swiss ball (you can substitute this with a firm pillow)

Nutrition
The key to achieving long-lasting results from training and nutrition is having a sustainable approach. The comprehensive BRAEVE NUTRITION GUIDE (which comes with the program, 38 pages) will provide you with all the tools you need to build a healthy and balanced diet that you will be able to maintain indefinitely.
- Custom Calorie & Macro Breakdowns to match your goals + track your meals directly in the app!
- Access to our healthy recipe data base - balanced, delicious and quick to prepare meals (Regular, Vegetarian and Vegan)

Warm-up
The warm-up includes a series of static and dynamic stretches as well as a light cardio activity.

Cool Down
A cool-down featuring static stretches is recommended after each workout to assist with muscle soreness and recovery.

Support

In-app messenger allowing you and your coach (Paige Mantel) to keep in touch throughout the program.

• Answers to all of your questions
• Weekly check-ins and Motivation (weekly on average but sometimes more if needed)
• Lots of love!