COMMIT TO FIT HEALTH & FITNESS COACHING

ABOUT CRAIG GIERISH:

11 + years Health, Fitness, Supplement industry

Veteran Firefighter

Fitness Model

A.C.E Certified Personal Trainer

Nutritionist

Nutrasumma Healthlete

4,000 lbs total fat lost between all clients

2, 000 lbs total muscle gained between all clients

100 + lives changed forever

FOLLOW ME: @FITCOACH_CRAIG @nutrasumma

I HAVE HELPED TRANSFORM COUNTLESS LIVES, NOW IT'S YOUR TURN.

CONTACT ME: CGIERISH@GMAIL.COM (623)226-7904

Supplements I Use: www.nutrasumma.com 20% off- CRAIGG20

My Guarantee: "Give me 3 months, that is all I need to help you transform YOUR BODY, your health, and your life…. FOREVER!!!"

WORKING WITH A PROFESSIONAL TRAINER HAS NEVER BEEN MORE INFORMATIVE, AFFORDABLE, AND FUN!

(YOUR NAME) PLAN

DISCLAIMER: Before you begin my program, or any other NUTRITION AND FITNESS program, you may want to consult with your physician.If you are currently under the care of a doctor or taking prescription medications, your physician should be monitoring you as well.Do NOT stop taking any prescription medications without first discussing this with your physician.

Training Approach: (A variety of factors will determine your optimal training approach)

$30 Month/ Custom Fitness Plan

WHAT TO EXPECT WHEN WORKING WITH ME!

FRESH, FUN, & RESULTS DRIVEN WORKOUTS CUSTOMIZED JUST FOR YOU!

DAY 2

YOUR WEAKNESSES WILL BECOME YOUR GREATEST STRENGTHS.

Day 3

ATHLETIC DAY WORKOUT

Go to park with open field or track

Power through this series of moves, attacking each for 20 seconds, then resting for 10 seconds. Complete 8 rounds, increasing reps with each round.

1. Jump Squats

2. Planks

3. Walking Lunges - backwards

4. Jumping Jacks

5. Push-ups

8 intervals- 15 second sprint/ 45 sec rest

Day 4

ACCOUNTABILITY, MOTIVATION, AND ONGOING SUPPORT. CALL, TEXT, OR EMAIL ME!

All my clients receive my full and undivided attention!

PHONE: 623-226-7904

EMAIL: CGIERISH@GMAIL.COM

week 2 & 4

Day 1

THE PROGRESSION

WITH CONSISTENCY AND DEDICATION TO MY PROGRAM:

1. (2 WEEKS) MORE ENERGY = YOU NOTICE

2. (4 WEEKS) FAT- LOSS/ MUSCLE GAIN/ STRENGTH GAIN = OTHERS NOTICE

3.(6-8 WEEKS) MASSIVE SELF CONFIDENCE BOOST = OTHERS COMMENT

4.(8- 12 WEEKS) COMPLETE MIND SHIFT!! = OTHERS WANT TO KNOW YOUR SECRET

5. (12 WEEKS) NEW HEALTH, NEW BODY, NEW YOU!

Day 2

MY WORKOUTS WILL TEST YOU.... AND CHANGE YOU.

Day 3

Go to a local high school track- warmup thoroughly then

RUN Goal post- 25 yard- back to goal post- 50 yard- back to goal post- 75- back to goal post- to furthest goal post

Recover 5 mins

2. Than run 1 mile for time= 4 times around the track- log your time

3. Once finished recover- walk up and down the stadium bleachers 20 times

Done

Day 4

GOODBYE STRESS. GOODBYE FRUSTRATION. HELLO RESULTS!

Day 5

Learn the secrets to Rest, Recovery, and Results!

Active Recovery

Don't wait for tomorrow, tomorrow will never come. Contact me now to get started!

Commit to Fit - Send a text to (623)226-7904 or an email to cgierish@gmail.com

$30 Month/ Custom Nutrition Plans

Learn how Carb Cycling, Intermittent Fasting, and becoming Keto- Adapted can aid you in your fitness journey.

Learn your ideal daily macronutrient/ caloric ratio to perform and feel your absolute best.

Create your ideal plan which is both sustainable and convenient for YOUR schedule.

$30/ 2 Week Custom Meal Plans

Take the guesswork out of your life. Allow me to design the perfect plan to MAXIMIZE your results!

"PROPER" Nutrition:

The foods we put in or do not put into our bodies is ultimately what will allow us to build muscle, burn fat, recover, and get the results we want. Working out does not “BUILD” anything. In fact working out actually tears and breaks down muscle tissue. Food and sleep is where the real “BUILDING” occur.

Regardless of what approach you choose to fit your lifestyle, I still incorporate 2 very important principles toward achieving ultimate health.

1. Eliminating the most common foods that are known to cause inflammation, allergies, and food sensitivities in a persons diet. During this time you will physically, “listen to and learn” from your body. What specific foods do to you and how they make you feel.

As we slowly reintroduce these foods there is a period of self discovery. How these foods impact your mental clarity, focus, physical state, and attitude. You will become very in tune with the signals your body gives you.

Month 1 Plan

Here is where I outline your OPTIMAL nutrition plan to achieving out of this world results!

If you are currently taking protein powder for your workouts I recommend you switch to Nutrasumma Pea Protein. Their fermented pea protein's are dairy, gluten, and soy free, most of all they are DELICIOUS!. The fermented pea protein is a great way to get additional veggies in your diet and also provides probiotics which aid in digestions and nutrient absorption. I will include link further in this document.

CALORIES

When you are my client, I take all the guess work out of what your body needs to lose fat, build muscle, and to perform at it's peak.

Water intake

You will drink no less than 1 gallon a day.

-Water flushes the toxins out

-Water aids in all processes within the body, including cell regeneration and muscle building

-The benefits drinking water provides are optimal hydration as well as a feeling of “fullness” without added calories

-Sometimes people will mistake thirst for hunger: Because of this staying hydrated can also prevent over eating

-Yes, you may pee more frequently, but when you incorporate exercise into your routine your body will adjust. DO NOT SKIMP ON THIS!

PRO TIP: add lemon wedges to detox, purify the blood, and aid in weight loss.

DISCOVER THE HEALTHLETE WITHIN YOU!

We are a community of people practicing to be our healthiest. We motivate, inspire, and push one another to succeed.

Stay #Motivated. Stay #Inspired. Stay #Healthy

@nutrasumma

Supplements

I have been working in the supplement industry for over 3 years and will tell you that 99% of the product that people are consuming is NOT safe. Most companies include fillers, artificial ingredients, and other things that have zero impact on your performance but a major impact on our health and insides. If you're shopping at GNC or Hi- Health than please stop NOW! There are zero worthy products in these stores.

There are only a handful of trustworthy brands and products out there. Nutrasumma is the highest quality of all the brands I had done my research on and why I proudly represent them. Behind all their supplements is purity, transparency, and results. If you have any questions regarding Nutrasumma or their product I would be glad to answer it for you.

Must Have Supplements

Based on your goals I will provide you with a FREE custom supplement plan!

Regardless if we want to burn fat, build muscle, increase strength, or just feel HEALTHIER, Nutrasumma has us covered!

7-Keto Plus

Highly recommended for those who want to lean out, lose body fat, and speed up metabolism.

Carb Transfer

- Helps maintain blood sugar balance

- Reduces the caloric impact of starchy carbohydrates

Helps prevent carbs from turning into fat

Summa Lean

Promotes Thermogenesis & Raises Resting Calorie Burn

Appetite Suppressant

Promotes Healthy Thyroid Function

Fermented Pea Protein: Available in many delicious flavors!

Fermented for optimum digestion and bioavailability

Vegetarian friendly*

Free of soy, gluten and artificial ingredients

Delicious and easy to blend*

Get your supplements Here.

Amino Clear

Helps Preserve Lean Body Mass while calorie restricted

Increased Power & Energy

Boost Immunity

Arginine

Increases Exercise Capacity

Improves Blood Flow To The Heart & Muscles

Combats Exercise Induced Free Radicals

Improves Natural Production of Muscle Building Hormones

Fights Physical Exhaustion

Promotes Hormone Balance

ZMA Plus

Promotes relaxation and deeper more restorative sleep

Supports muscle protein synthesis

Increases muscle strength and natural anabolic hormone production

Additional Supplements: Beauty, Energy, & Immunity

Vitamin B-12

Supports Healthy Blood Cell Formation

Helps Metabolism & Energy levels

Helps Keep Healthy Nerve Function

Vitamin D3

Increases Bone Strength

May improve strength and balance

Modulates immune system function

Immulox

Stimulates an underactive immune system

Calms an overactive immune system

Restores balance to the immune system

Safe and effective for all ages

Pure Skin

Promotes collagen synthesis

Improves skin moisture and elasticity

Minimizes fine lines and wrinkles

Collagen

Increases antioxidant activity in the skin

Stimulates skin regeneration

Improves dry skin

Get your supplements Here.

Food Sources: Protein

Protein has a Thermogenic effect on the body which speeds up metabolism, and aids in muscle building.

Learn which proteins are best for BUILDING Muscle!

Food Sources: Starchy Carbohydrates

Learn the best carb sources, when to eat them, and how to manipulate them to lose fat FAST!

Food Sources: Fibrous Carbohydrates

Learn all about PLANT POWER!

Food Sources: Fat

Learn what "good fats" are and why they are so important for your hormone levels.

Next Step

1. CHOOSE YOUR PERFECT PLAN FROM THE OPTIONS BELOW.

2. SEND A TEXT OR EMAIL TO ME WITH YOUR DESIRED PLAN.

TEXT ME: (623)226-7904 EMAIL ME: CGIERISH@GMAIL.COM

3. I WILL SEND YOU A QUESTIONNAIRE THAT I WILL USE TO CREATE YOUR CUSTOM PLAN!

CHOOSE YOUR PERFECT PLAN

$30 - CUSTOM WORKOUT PLAN

$30- CUSTOM NUTRITION PLAN

$30- 2 WEEK MEAL PLAN

$50 - 4 WEEK MEAL PLAN

$50/ HR- PHOENIX, SCOTTSDALE, TEMPE, PEORIA, GLENDALE RESIDENTS- IN PERSON WORKOUTS/ NUTRITION COACHING

I PUT AN INCREDIBLE AMOUNT OF VALUE, KNOWLEDGE, AND PRIDE BEHIND MY WORK. IF YOU FOLLOW THE EXACT PLAN I HAVE LAID OUT FOR YOU THAN YOU WILL SEE RESULTS. I AM ALWAYS LOOKING TO HELP OTHERS REACH THEIR HEALTH AND FITNESS GOALS, IF YOU HAVE ANY FRIENDS OR FAMILY WHO MAY BENEFIT FROM MY COACHING PLEASE SEND THEM MY WAY!.

MY FIT BRO:

IN-PERSON CHILDREN'S HEALTH & CONFIDENCE COACHING

BUILDING KIDS CONFIDENCE THE HEALTHY WAY

CALL FOR YOUR CHILD'S FREE IN PERSON CONFIDENCE CONSULTATION!

CURRENTLY ONLY AVAILABLE TO ARIZONA RESIDENTS

(623)226-7904

Reach out anytime for additional questions: As long as you are my client I will take care of you!

Cgierish@gmail.com

(623)226-7904

@fitcoach_craig

Created By
Craig Gierish
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