Online Training
Elevate Your Fitness Journey with Advance+ Online Coaching
Enhance your fitness journey with KNMA Online Coaching. Our virtual training program is designed to fit seamlessly into your busy schedule and budget, offering expert guidance that competes with in-person sessions—plus the added benefit of 24/7 accountability.
Key Features of Online Coaching:
☆Personalized workout plans are designed to meet your individual goals, suitable for home and gym workouts.
☆ Comprehensive nutrition guidance, including macro tracking and effective fat loss strategies.
☆ Benefit from in-app progress tracking, weekly check-ins, and chat access to keep you motivated and on track.
Enhance your fitness journey with Advance+ online training packages. Each package is carefully crafted to help you progress and reach your goals effectively. Choose the package that best aligns with your objectives and start a transformative training experience, all from the convenience of your device.
Tier 1: Workout-Only Plan
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Services Included:
4-Week Personalized Workout Plan: Custom-designed routines delivered through Advance+
Fitness Progress Tools: Access to track your performance and monitor key metrics
Monthly Progress Review: Basic metrics to track your improvement each month
In-App Support: Limited messaging for guidance and assistance
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Individuals looking for budget-friendly workout options
Those who are self-motivated and prefer following their own workout plans
Beginners who want to establish a routine without additional support
Tier 2: Basic Plan
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Services Included:
Customized Workout Plans: Personalized workout routines delivered through Advance+
Weekly Check-ins via the App: Regular messaging check-ins for consistent accountability
Nutrition Guidelines: General advice to help you make informed, healthy food choices
Fitness Tracking Tools: Ongoing access to monitor and track your progress
One 30-Minute Monthly Consultation: Tailored advice to ensure you stay on track with your goals
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Those who want a bit more guidance and support
Individuals looking to improve their nutrition alongside their workouts
Clients seeking to stay accountable with weekly check-ins
Tier 3: Standard Plan (Most Popular)
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Services Included:
Customized Workout Plans: Personalized workout routines delivered through Advance+
Personalized Meal Plans & Nutrition Tracking: Custom meal plans with tracking tools designed to support your fitness goals
Bi-Weekly 30-Minute Video Check-ins: Virtual calls to assess progress and adjust your plan accordingly
Detailed Progress Tracking: Ongoing adjustments to workouts and nutrition based on evolving goals
Priority Response Time: Guaranteed support with responses within 24 hours
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Those seeking more personalized support with tailored workout plans and custom meal guidance
Individuals aiming to enhance their nutrition alongside their fitness routine for better results
Clients who want consistent accountability with bi-weekly check-ins and quick response times
Tier 4: Premium Plan
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Services Included:
Customized Workout Plans: Personalized workout routines delivered through Advance+
Personalized Meal Plans & Nutrition Tracking: Custom meal plans with integrated tracking tools to support your fitness goals.
Custom Macros and Meal Adjustments: Nutrition plans tailored to your progress for maximum results.
Advanced Performance Tracking: Track key metrics like HRV, TDEE, and recovery for a complete fitness overview.
Full Wellness Coaching: Expert support on stress management, sleep optimization, and overall lifestyle improvements.
Weekly 30-Minute Video Coaching Sessions: In-depth, personalized coaching every week to ensure progress.
Exclusive Access to a Resource Library:
Gain access to a continually updated library featuring:Workout Videos: A variety of exercises and routines to support your fitness goals.
Recovery Videos: Stretching, mobility, and relaxation techniques to aid in muscle recovery and injury prevention.
Educational Links: Curated articles and resources to help you better understand fitness, nutrition, and overall wellness.
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Individuals seeking comprehensive, all-in-one coaching support
Clients optimizing their overall wellness, not just fitness
Those committed to achieving peak performance with personalized strategies
Tier 5: VIP 1:1 Coaching
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Services Included:
Customized Workout Plans: Personalized workout routines delivered through Advance+
Personalized Meal Plans & Nutrition Tracking: Custom meal plans with integrated tracking tools to support your fitness goals
Custom Macros and Meal Adjustments: Nutrition plans tailored to your progress for maximum results
Advanced Performance Tracking: Track key metrics like HRV, TDEE, and recovery for a complete fitness overview
Full Wellness Coaching: Expert support on stress management, sleep optimization, and overall lifestyle improvements.
Unlimited 30-Minute Consultations: Extra support to ensure you're getting the most out of your plan
Custom Resource-Based Program: Receive personalized resources to enhance your fitness journey, including:
Training and Lifestyle Balance
Mobility routines for flexibility and joint health
Recovery strategies for muscle repair and flexibility
How to balance training with a busy lifestyle
Personalized tips to overcome fitness plateaus
Exclusive bonus content, such as workout variations and meal prep tips
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Clients looking for full access to a coach with personal attention
High-level professionals or athletes seeking peak performance
Individuals who want a fully customized experience with constant feedback
Tier 6: Group Coaching Plan
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Services Included:
Group Workout Programs: Fitness programs designed for a community setting via KNMA BrandCo
Weekly 30-Minute Group Video Sessions: 30-minute sessions for group support and motivation
General Nutrition Advice: Tips and advice for maintaining a balanced diet
Access to Group Fitness Tracking: Track progress as a group with shared accountability and motivation
Accountability Forums: Engage with fellow participants for added support and encouragement
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Individuals who thrive in a supportive community environment
Those looking for affordable coaching with a group dynamic
Clients who enjoy group accountability and motivation
Additional Services
Virtual Consultations for Non-Clients Seeking Expert Advice
Price:
30-Minute Session: $40
45-Minute Session: $55
60-Minute Session: $70
Services Included:
Flexible Scheduling: Schedule a virtual consultation at a time that works best for you.
Personalized Guidance: Receive expert advice and tailored strategies to overcome challenges and maximize your fitness journey.
Goal Assessment: Discuss your fitness goals, and get recommendations on how to effectively reach them.
Motivation & Accountability: Stay focused and motivated with expert support, ensuring you stay on track in your fitness routine.
Nutrition Help Add-On
Price: $75 per month
Services Included:
Personalized Macronutrient Plans: Customized macronutrient breakdowns tailored to your fitness and health goals.
Grocery Lists: Curated grocery lists based on your specific dietary preferences, making shopping easier and more efficient.
Meal Prep Tips: Helpful tips and strategies for meal prepping to stay on track with your nutrition goals throughout the week.
In-App Tracking: Track your nutrition progress directly through the app to stay aligned with your macros and goals.
Meal Planning Support Service
Price: $100 per month
Services Included:
In-App Tracking: Access to integrated tools to track your meals, macros, and progress directly within the app. This ensures real-time adjustments and tracking for greater results.
Weekly Personalized Meal Plans: Tailored to your fitness goals, dietary preferences, and any health considerations, making sure you’re always on track.
Macronutrient Breakdown: Custom macronutrient adjustments based on your progress to optimize fat burning, muscle gain, or overall health.
Ongoing Adjustments: Monthly revisions based on your progress, goals, and feedback, ensuring continuous improvements and results.
Meal Prep Guidance: Practical tips and strategies for preparing meals ahead of time, making it easier for you to stick with your plan and save time.
Recipe Suggestions: Healthy, delicious recipes that fit your personalized meal plan and taste preferences.
Weekly Check-ins: Regular check-ins to ensure you're staying on track with your meal plan, offering additional support and answering any questions you have.
Progress Check-ins and Accountability
Price: $30 per session
Progress Assessments: Detailed check-ins to track progress and make necessary adjustments to your plan.
Motivational Support: Get a boost in accountability and motivation to stay consistent.
Goal Refinement: Adjust your goals and strategies based on your progress and changing needs.
Specialized Workout Plans
Price: $20-$80 per plan
Get customized workout plans tailored to your unique fitness goals, including:
Glute-Focused Programs: Targeted exercises for glute growth and strength.
Core-Intensive Routines: Strengthen your core with focused movements and stability work.
Fat-Burning Circuits: High-intensity routines designed to torch calories and promote fat loss.
Athlete-Specific Training: Sport-specific workouts to enhance performance and agility.
5K & 10K Training: Structured plans to help you prepare for a 5K or 10K race.
And More: Additional plans tailored to your personal needs, including flexibility, mobility, and functional strength.
Personalized Stretching and Recovery Plans
Price: $40 per session
Guided Recovery Plans: Tailored to prevent injury, reduce soreness, and improve overall mobility.
Foam Rolling Techniques: Learn the best practices for self-myofascial release.
Stretching Routines: Improve flexibility and joint health with customized stretching exercises.