This 4-week program combines intentional Pilates with progressive dumbbell strength training to help you build lean muscle, improve flexibility, and create a strong foundation heading into the next season. We are not rushing results. We are building them. Inside this program you will: • Train with structured Pilates sessions that refine posture and core control • Integrate dumbbell strength work to stimulate real muscle growth • Improve mobility and flexibility without sacrificing intensity • Follow my Daily Nutrition Reset for simple structure • Use my High-Protein Food Guide to eliminate guesswork This is for the person who wants strength with intention. Muscle and mobility. Control and confidence. A body that feels as powerful as it looks. Four weeks. Focused. Progressive. Built the Fly Fresh way. — Coach Freddy 💪🏿🚀

WHAT'S INCLUDED

Core Habits: The Complete System is a 4-week intermediate mat Pilates program designed to refine your strength, sharpen your discipline, and bring structure back to your practice. This is not random workouts. This is a progressive system. Over 4 weeks, you’ll build: • Core strength through intentional sequencing • Cleaner transitions and better control • Improved posture and spinal articulation • Stability under load • Discipline you can sustain Alongside the movement, you’ll receive: • A High Protein Food Guide to support recovery and body recomposition • A Daily Nutrition Reset to help you reframe how you fuel • Clear structure so you stop starting over This program is for the mover who wants more than sweat. It’s for the person ready to commit to consistency. No subscription. No ongoing payments. One purchase. Yours forever. Refine your strength. Build better habits. Finish what you start. 💬 Questions? Send me a DM ⭐ Enjoyed this session? Leave a 5-star rating 👥 Share your experience in the community and let others know how it felt 📲 tag me on instagram @Flyfreshfreddy Thank you for training with me 🤍✨ Consistency starts here. ✨ Keep going 🔋🚀

WHAT'S INCLUDED

Fuel your glow with intention. 🖤🔥 The Fly Fresh 7 Day High Protein Food Guide is a simple, nourishing reset designed to support your movement, energy, and consistency without overthinking food. This guide is built for people who move their bodies, live full lives, and want meals that actually support their workouts, recovery, and mood. High protein. Balanced. Real food you can repeat. Inside you’ll find: • A full 7-day lineup of high-protein meals • Simple, realistic recipes that fit into real life • Meals that support strength, Pilates, and daily movement • A mindset-first approach to nourishment, not restriction This guide supports: • More stable energy throughout the day • Better recovery from workouts • Less decision fatigue around meals • Feeling fueled, grounded, and clear No extremes. No tracking obsession. Just intentional nourishment that works with your body and your lifestyle. Mindset. Mobility. Movement. Nourishment. Fuel your glow with Coach Freddy. ✨

WHAT'S INCLUDED

Stop guessing. Start leading. The Fly Fresh Instructor Playbook™ is the definitive guide for Pilates instructors, movement coaches, and studio owners who are ready to elevate their teaching from standard to unforgettable. This isn't just another manual filled with basic anatomy—it's a comprehensive system designed to help you command the room, refine your cueing, and build a loyal community of clients who keep coming back. Whether you are a newly certified instructor trying to find your voice or a seasoned professional looking to sharpen your edge, this playbook provides the exact frameworks I use to deliver high-impact, transformative sessions. You will learn how to structure classes that flow seamlessly, articulate cues that resonate instantly, and cultivate an environment where your clients feel seen, challenged, and empowered. What’s Inside: The Art of Cueing: Learn how to deliver precise, actionable cues that eliminate confusion and maximize client connection. Class Architecture: Discover my proven frameworks for designing sequences that build heat, maintain flow, and deliver results. Commanding the Room: Master the subtle shifts in energy, pacing, and presence that turn a good instructor into a great leader. Building Your Brand: Practical strategies for establishing your unique teaching identity and growing a dedicated client base. Your teaching is your signature. It’s time to make it undeniable.

WHAT'S INCLUDED

You cannot out-work a dysregulated nervous system. This guide breaks down the 3-step Arrival Protocol — the exact process I use to regulate before every session. Regulate first. Move second.

WHAT'S INCLUDED