C3 BINDER INFORMATION

One-on-one
Personal Training
Do What You Have To Do,
So You Can Do What You
Want to DO...

“Our Personal Training services
are just that — PERSONAL “
C3 Fitness, is passionate about helping YOU get the most out of
your workout time. And we believe wholeheartedly that one-on-one personal training
sessions paired with holistic support for your health and wellness is the best way to
do that.
Each session will be tailored to your physical strengths and weaknesses,
activities outside the gym and personal health and fitness goals.
All new clients go through an extensive in-take process.
Our personalized training cares about all the little life details that surround your
health and wellness. From the initial intake meeting and movement screening, your
Personal Training (workouts) will be expertly crafted just for YOU.
Outstanding customer service is our primary goal. Our enthusiasm will
translate into service beyond your expectations. You can expect to see a lot of
passion, thought, attention and expertise throughout the entire C3 Fitness
experience.
Our clients span all ages and have a wide array of backgrounds and goals.
Their workouts are efficient and effective because every session is created just for
THEM.

PERSONAL COMMITMENT CONTRACT
I, , hereby agree and commit to take
the following steps to improve my accountability to myself and my
“SUPPORT TEAM” in order to increase my chances for fitness/nutrition/
wellness/weight loss success:
I commit to exercising at least 3 times per week for a minimum of 1 hour
per session.
I commit to make all the necessary changes in my lifestyle to
compliment my new fitness, nutrition, wellness and weight loss plans.
I believe that my health and fitness goals are realistic and that I can
achieve them.
I choose to be in charge of my own decisions and behavior. I will not
talk, think, or act as if anyone besides myself, cravings, or
subconscious made me do it. I will ask myself what’s most important
to me at that moment and make my decision.
I will not sacrifice my own needs to make other people happy. When
there is a conflict between my fitness goals and eating plans and
what other people want me to do, I will not negotiate and only find a
solution that allows me to do what I need to do for myself and my
fitness goals.
I promise to satisfy the above necessary commitments to help
myself reach my fitness/nutrition/wellness/weight loss goals.
Signature: ________________________________
Date: __________________
Witness Name: ____________________________
Witness Signature: _________________________
Date: ___________________

PRICING LIST

C3 Simple Rules
1. Commitment
If you do not GO after what you want,
You’ll never have it;
2. Confidence
If you don’t ASK,
The answer will always be NO.
3. Change
If you do not STEP FORWARD,
You’ll always be in the SAME PLACE.
Remember the HATERS are
Always WATCHING!!!!

Meal 1:
Vegetable Omelet or 2/3 Hardboiled Eggs
Green Tea or any other Herbal Tea or Coffee
****C3 Fitness Meal Plan*****
Meal 2:
1 serving of tuna with 1/3 of a medium sized avocado, 12-15 nuts (walnuts or almonds) Or
1 tuna serving on a bed of mixed greens or lettuce (veggie tuna wrap) and nuts Or
3 Tbsp. of guacamole on romaine lettuce leaves with chia seeds and nuts.
Drink 16oz of water
Meal 3:
4oz of chicken or turkey breast or wild-caught fish and steamed or sautéed veggies or a large salad.
Drink 16oz water
Meal 4: - Drink before evening workout if workout was not done in the morning.
Protein shake, 25-30g protein powder, 3-4 raspberries or strawberries or blackberries or half a Kiwi.
8-10oz of unsweetened vanilla almond or cashew milk.
Meal 5: After evening workout.
4oz chicken or turkey breast, or lean meat, or wild-caught cod, tuna, salmon, flounder, haddock or snapper.
Add 1.5 cups of steamed or sautéed veggies or a large salad.
Drink Green Tea 12oz
Late Snack: Optional, ok to skip if you are not hungry...
1 cup of 2% cottage cheese and 3 strawberries or 4 raspberries or 1/3 cup of blueberries. OR
1 cup of low sugar organic Greek yogurt (6 or 7gm of sugar), Dannon Light and Fit Greek is second option if
you don't have the organic brand.
—————————————————————————————————————————————————
**Carbs consumption is associated with water weight retention. This plan will help you lose the water
weight, decrease your sugar cravings, and change your taste buds sensitivity to sugar.**
***Asparagus, broccoli, cauliflower, kale, collard greens, spinach, romaine lettuce, Brussels sprouts are all
great choices here***
It's Ok to substitute with other veggies for variety except the veggies on the
“NO LIST” (no corn or legumes, no sugary fruits, no refine sugar at all, No sodas, no alcohol)
**** Take a fat burner and a multi-vitamin ****
(This will help boost metabolism, detox the liver so that it's more efficient at burning fat,
and decrease inflammation, free radicals and cellular oxidative stress in the body by increasing antioxidants level)
*****Take an Omega 3 supplement in the evening*****
Omega 3 is absorbed best at night. This will improve you liver breakdown of fats...
This plan really works!!! Try and stick to the plan as best as possible.
You got this!!! Make it happen!!!

C3 Fitness Full-Body
Workout Plan
Description Sets Reps Comments
Cardio 1 1 30-45 minutes or 1-2 miles-Treadmill
Push-Ups 2 5-15
Dumbbell Curls 5 20
Plank 4 1 30-45 seconds
Tricep Kickbacks 4 25
Squats 4 25
Wall Squats 4 1 45-60 seconds
Dumbbell Shoulder Raises 4 15
Knee-Ups 3 25 Each Leg
"Jesus" Breathing 4 1 30-45 seconds