Generated by Rank Math SEO, this is an llms.txt file designed to help LLMs better understand and index this website.

# Bravus Fitness + Nutrition

## Sitemaps
[XML Sitemap](https://bravusfitness.com/sitemap_index.xml): Includes all crawlable and indexable pages.

## Posts
- [Eating Less but Not Losing Weight? Why More Restriction Isn’t Always the Answer](https://bravusfitness.com/eating-less-not-losing-weight/): When fat loss stalls, the instinct is often to eat less, cut more foods and become even stricter. But before reducing calories again, it’s worth understanding whether your current approach is consistent enough to evaluate and sustainable enough to work.
- [Why Strength Training Becomes More Important After 40 — Not Less](https://bravusfitness.com/strength-training-after-40/): Strength training after 40 isn't about trying to hold onto youth. It's about deliberately building the physical capacity you'll rely on for the decades ahead.
- [High-Protein Banana Bread Recipe: A Healthy, Easy & Delicious Snack](https://bravusfitness.com/high-protein-banana-bread-recipe-a-healthy-easy-delicious-snack/): If you’re looking for a healthy banana bread recipe that actually fits into a balanced lifestyle, this High-Protein Banana Bread is one to add to your meal-prep rotation.
- [How to Build a Smaller Waist (Without Overtraining Your Abs)](https://bravusfitness.com/how-to-build-a-smaller-waist/): You’ve been putting in the work. Planks, crunches, hanging leg raises, cable twists. Maybe you even finish every workout with an ab circuit because you’ve been told that's the key to building a smaller waist.
- [3 High-Protein Dessert Recipes You Can Eat for Breakfast (or Before Bed)](https://bravusfitness.com/3-high-protein-dessert-recipes-you-can-eat-for-breakfast/): At Bravus Fitness, we're all about creating meals that are satisfying, nutritious, and sustainable. These high-protein dessert recipes prove that healthy eating doesn't have to be boring. They're packed with quality protein, made primarily from whole food ingredients, naturally lower in sugar than traditional desserts, and filling enough to enjoy as breakfast, a post-workout snack, or your last meal before bed.
- [How to Stay On Track When Life Gets Busy (Without Starting Over)](https://bravusfitness.com/stay-on-track-when-life-gets-busy/): There's a version of your routine that feels almost effortless.
- [Why You Keep Starting Over (And How to Finally Break the Cycle)](https://bravusfitness.com/why-you-keep-starting-over/): You start off strong.
- [Stop Feeling Run Down: The 2 Hidden Traps That Determine If Your Vitamin D Works At All](https://bravusfitness.com/stop-feeling-run-down-the-2-hidden-traps-that-determine-if-your-vitamin-d-works-at-all/): We're disciplined. We take our Vitamin D supplement every morning because we know it plays a crucial role in supporting strong bones, robust immune function, and a stable mood. So why might our blood test still show levels that are just "sufficient" or, worse, "insufficient"?
- [4 High-Protein Recipe Ideas That Are Actually Delicious](https://bravusfitness.com/4-high-protein-recipe-ideas-that-are-actually-delicious/): High-protein eating doesn't have to mean bland chicken and protein shakes. These four easy breakfast meal prep recipes combine sweet and savoury flavours with over 28g of protein per serving. Perfect for muscle recovery, fat loss, and busy schedules, they're low in sugar, simple to prepare, and genuinely delicious.
- [Healthy High Protein Ice Cream Sandwich Recipe](https://bravusfitness.com/healthy-high-protein-ice-cream-sandwich-recipe/): A Healthy Frozen Treat for Summer Cravings
- [Weight Fluctuations Explained: Why Your Weight Went Up This Week](https://bravusfitness.com/weight-fluctuations-explained/): Before we go any further, let’s slow that down. In most cases, short-term weight fluctuations have nothing to do with body fat.
- [High-Protein Greek Beef Bowls with Homemade Tzatziki (Easy, Healthy & Macro-Friendly)](https://bravusfitness.com/high-protein-greek-beef-bowls-and-fresh-tzatziki/): These High-Protein Greek Beef Bowls with Homemade Tzatziki do exactly that.
- [Bravus Fitness Opening New Chilliwack Location (FT. Small Group Personal Training)](https://bravusfitness.com/bravus-fitness-opening-new-chilliwack-location-ft-small-group-personal-training/): If you’ve been searching for personal training in Chilliwack, something different is coming and it’s designed to change the way you train.
- [High-Protein Chilli Lime Chicken with Sweet Potato Mash](https://bravusfitness.com/high-protein-chicken-with-sweet-potato-mash/): If you’re looking for healthy meals for the whole family that are packed with nutrition and protein, this high-protein chili lime chicken with sweet potato mash is a perfect addition to your weekly meal prep. This recipe combines lean chicken breast, nutrient-dense vegetables, and natural flavors like lime, ginger, and cilantro to create a balanced dish that supports muscle recovery, energy levels, and overall health.
- [The 12 Week Body Transformation Challenge Isn’t Just for Weight loss, It’s a Complete Reset.](https://bravusfitness.com/the-12-week-body-transformation-challenge-isnt-just-for-weight-loss-its-a-complete-reset/): That’s exactly why the Bravus 12-Week Body Transformation Challenge is built differently.
- [High-Protein Cake That Actually Fits Your Goals](https://bravusfitness.com/high-protein-cake-dessert-recipe/): Let’s be honest... most people think healthy eating means skipping cake altogether.
- [How to Lose Weight, Burn Fat & Get a Toned Physique That Sticks Without Yo-Yo Dieting](https://bravusfitness.com/how-to-lose-weight-burn-fat-get-a-toned-physique/): Let’s talk about how to lose weight for good, burn off stubborn fat, and sculpt a more toned, confident version of you, without exhausting fad diets that never last.
- [Healthier Holiday Treats](https://bravusfitness.com/healthier-holiday-treats/): Without blowing your progress in the busiest time of the year. Here are 6 simple festive recipes that taste good and help you stay on track without the stress.
- [Why New Year Fitness Goals Fail And How to Create a Body Transformation That Actually Lasts](https://bravusfitness.com/why-new-year-fitness-goals-fail/): Every January, the fitness industry explodes with the same promises:New year, new body.30-day fat loss challenges.Total body transformations by Spring.
- [High-Protein Nut & Seed Energy Bars (Easy Meal Prep Snack)](https://bravusfitness.com/high-protein-nut-seed-energy-bars-easy-meal-prep-snack/): If you’re looking for high-protein, easy-to-prep snacks to support your fat-loss goals, fuel your workouts, or help you stay on track throughout a busy week, these Nut & Seed Protein Energy Bars are a must-try. As an online fitness coach, I’m always recommending simple recipes that deliver great macros, taste amazing, and make healthy eating more convenient. These bars check every box: protein-packed, nutritious, budget-friendly, and ideal for meal prep.
- [What Is Silently Sabotaging Your Fat Loss Journey…](https://bravusfitness.com/what-is-silently-sabotaging-your-fat-loss-journey/): Why your fat-loss results aren’t sticking—and the 5 internal pillars that determine your long-term success.
- [Protein: The Building Block of Health](https://bravusfitness.com/protein-the-building-block-of-health/): In this article, we'll break down the basics of this essential macronutrient, why it’s crucial for your health, and how to make informed choices about your protein intake, whether you're trying to build muscle, lose weight, or simply live a healthier life.
- [Top 3 Supplements Every Woman Should Be Taking for Hormone Health, Energy, and Recovery](https://bravusfitness.com/top-3-supplements-every-woman-should-be-taking-for-hormone-health-energy-and-recovery/): That’s why supplementing smartly can make a huge difference. Let’s break down the top 3 supplements every woman should consider — and what to look for when choosing the right ones.
- [The Hidden Link Between Breathing, Cortisol, and Your Results in the Gym](https://bravusfitness.com/the-hidden-link-between-breathing-cortisol-and-your-results-in-the-gym/): Your breath is the remote control for your nervous system. When stress hits — work deadlines, lack of sleep, too much caffeine, or even intense workouts — your body reacts with shallow, chest-level breathing.
- [Why Top Nutritionists Can’t Stop Talking About the Fibre-Muscle Link](https://bravusfitness.com/why-top-nutritionists-cant-stop-talking-about-the-fibre-muscle-link/): The conversation about muscle preservation usually circles two pillars: lift weights and eat enough protein. (Need High Protein Recipes? Grab our E Book here!)
- [NEW SCIENCE REVEALS: The Shocking Truth About Magnesium, Zinc, and Muscle Growth](https://bravusfitness.com/new-science-reveals-the-shocking-truth-about-magnesium-zinc-and-muscle-growth/): This large-scale genetic study found strong links between certain nutrients and muscle mass, strength, and mobility. The standout players with direct causal evidence from this study were magnesium, zinc, and omega-3 fatty acids.
- [Healthy Grab-and-Go Snack Ideas for a Busy Lifestyle](https://bravusfitness.com/healthy-grab-and-go-snack-for-a-busy-lifestyle/): 👉 A perfect meal prep snack for busy lifestyles or post-workout fuel that feels like dessert but supports your goals.
- [Tired, Wired, And Stuck? Your Stress Hormones Might Be To Blame…](https://bravusfitness.com/tired-your-stress-hormones-might-be-to-blame/): You wake up tired. You crave sugar late at night. You're doing the workouts and eating the right foods, yet that belly fat won't budge.
- [High Protein Crepe Recipe](https://bravusfitness.com/high-protein-crepe-recipe/): When it comes to weight loss, building lean muscle, and sticking to a healthy routine, nutrition is everything. At Bravus, we know that most adults (especially busy professionals and parents) want to fuel their bodies properly, but the struggle comes down to time, routine, and finding meals that are both healthy and enjoyable. That’s why we love creating simple, protein-packed recipes like this High Protein Crepe—a delicious and nutritious option that supports your fitness goals without derailing your busy lifestyle.
- [Join The 6 Week Challenge](https://bravusfitness.com/join-the-6-week-challenge-bravus-fitness/): Bring on September with a renewed commitment to your health. Bravus Fitness invites you to ignite your transformation with our 6-Week Challenge—an all-in fitness and nutrition challenge combining expert-led workouts, personalized nutrition planning, weekly check ins, and unwavering coach support. Whether you're aiming to burn fat, build strength, or reset your lifestyle—this structured program is designed for real results.
- [MAPLE TAHINI SALMON BITES FOR MEAL PREP](https://bravusfitness.com/maple-tahini-salmon-bites-for-meal-prep/): If you're looking for a high protein meal that hits the sweet spot between flavour, fuel, and functional nutrition, these Maple Tahini Salmon Bites are about to become your new obsession. They’re rich, savoury, subtly sweet, and packed with ingredients that support an active, fit lifestyle—all in one pan.
- [Magnesium For Mental Wellness](https://bravusfitness.com/magnesium-for-mental-wellness/): In today’s high-stress, hyper-connected world, more people are searching for natural ways to supporttheir mental health. Whether you're juggling career demands, family responsibilities, or just trying to get a good night’s sleep, the weight of daily stressors can add up fast. What if one overlooked mineral could make a meaningful difference. Magnesium, often called “nature’s chill pill,” has been gaining attention for its powerful effects on mood, sleep quality, and emotional resilience. It’s affordable, easy to incorporate, and, according to growing clinical evidence, effective for supporting mental wellness in both men and women.
- [Fitness Equipment You Need For At Home Training](https://bravusfitness.com/fitness-equipment-you-need-for-at-home-training/): The beauty of training at home is that you don’t need a room full of fancy machines to see real results. With just a few key pieces of equipment, you can create a powerful, effective workout routine right in your living room, garage, or even your backyard. Whether your goal is fat loss, strength, or simply feeling more energized and confident in your body, this setup is for you.
- [High Protein MEDITERRANEAN DINNER BOWL](https://bravusfitness.com/high-protein-mediterranean-dinner-bowl/): Grilled Chicken Breast for a lean, high-protein option
- [Metabolism Assessment Checklist](https://bravusfitness.com/metabolism-assessment-checklist/): Understanding your metabolism is not just a health buzzword; it's crucial to making informed health choices. This checklist will help you identify where you are in your metabolic journey and what steps you can take to support it.
- [The Creatine Myth](https://bravusfitness.com/the-creatine-supplement-myth/): Creatine.
- [High Protein Muffins To Help With Weight Loss](https://bravusfitness.com/high-protein-muffins-to-help-with-weight-loss/): Let’s break down why protein matters for weight loss—and give you some easy, delicious high-protein snacks and meals like these High Protein Cottage Cheese Blueberry Muffins to help you finally start seeing results.
- [Reduce Stress to Live Longer](https://bravusfitness.com/how-to-live-longer-by-reducing-stress/): Stress us an unavoidable aspect of life, influencing us in numerous ways. For decades, it's been portrayed as a precursor to various health conditions, from the common cold to cardiovascular diseases. However, emerging research suggests that our perception of stress may influence our well-being as much as the stress itself.
- [How To Read Nutrition Labels Like A Pro](https://bravusfitness.com/how-to-read-nutrition-labels-like-a-pro/): In this guide, I'll walk you step-by-step through how to read nutrition labels like a pro. Let's make this the year you take control of your health and feel good about the foods you choose.
- [Potatoes vs Sweet Potatoes](https://bravusfitness.com/potatoes-vs-sweet-potatoes/): When it comes to choosing between potatoes and sweet potatoes, the debate has been ongoing for years. Are white potatoes unhealthy? Are sweet potatoes the ultimate superfood? The truth is, both have unique benefits that make them excellent additions to a balanced diet.
- [Why Resistant Starch Is a Game-Changer for Health & Weight Loss](https://bravusfitness.com/the-power-of-resistant-starch/): When it comes to carbohydrates, most people think of them in simple terms: good carbs and bad carbs. But what if we told you that how you prepare and store your carbs could significantly impact their health benefits? That’s where resistant starch comes into play—a unique type of carbohydrate that has been shown to improve blood sugar control, enhance digestion, and even lower cholesterol levels. The secret? Cooling your cooked carbs.
- [5 Shocking Detox Myths Debunked](https://bravusfitness.com/5-shocking-detox-myths-debunked/): Did you know your liver detoxifies gallons of blood each day—without any help from detox teas? Detox cleanses promise to "reset" your health by removing toxins, but they fall apart when you look at the facts. The truth is that your body already has an amazing detox system: your liver, kidneys, and gut work tirelessly to eliminate waste. In this article, we'll uncover why popular detox trends don't work and what your body actually needs to stay healthy.
- [Cheat Meals vs Refeeds](https://bravusfitness.com/cheat-meals-vs-refeeds/): At Bravus Fitness & Nutrition, we understand that managing your diet during intense training or contest prep can be a complex challenge. There's a lot of noise out there about cheat meals and refeeds—how they might speed up your metabolism or promote fat loss. Let's dive into what the science really says and how you can use these tools effectively to support your training goals.
- [THE STORY BEHIND BRAVUS FITNESS](https://bravusfitness.com/bravus-story/): While Bravus Fitness Langley is our home base in the Walnut Grove area of Langley, just a couple blocks away from The Colossus Theater, we work with clients online all around the world. Whether you’re looking for lifestyle coaching, personal training in Langley, or even considering stepping on stage in a fitness or bodybuilding show, we’ve got you covered.
- [Sweet potato Spanish Omelet](https://bravusfitness.com/sweet-potato-spanish-omelet/): Preheat the grill to a medium-high heat.
- [Cracking the Code to Lasting Success: Your Nutrition Tips for Dietary Triumph in 2024!](https://bravusfitness.com/nutrition-tips/): Embarking on a transformative journey towards a healthier you might initially feel like a solitary expedition through the complexities of adopting better eating habits. Yet, rest assured! Within these insights lies evidence-backed guidance designed not only to steer you along the right path but also to guarantee enduring success. This comprehensive article doesn’t just offer nutrition tips; it’s a roadmap encompassing multifaceted strategies for fostering sustainable changes. You'll discover actionable advice, psychological insights into behavior change, and personalized approaches aimed at cultivating habits that last a lifetime.
- [Stuck In A Rut? Reignite Your Fitness motivation With These Expert Tips!](https://bravusfitness.com/fitness-motivation/): Intrinsic motivation is the internal drive that propels us to pursue activities for personal satisfaction and fulfillment. Especially how it relates to fitness motivation, this is the driving force that keeps us going even when the going gets tough.
- [Asian Noodles with Chicken & Veggies](https://bravusfitness.com/asian-noodles-with-chicken/): Place noodles in a bowl and cover with boiling water, then let is stand for 5 minutes and drain (or according to cooking instructions on the package).
- [Unlock Your Potential: Essential Tips for Entering Women Fitness Competitions](https://bravusfitness.com/womens-fitness-competitons/): In today's fitness landscape, women are rewriting the rules, stepping onto the stage, and making their mark in competitions that were once male-dominated domains. The pursuit of sculpted physiques and the thrill of competitive arenas have become empowering endeavors for women across the globe. But before diving into this exhilarating journey, it's essential to grasp the magnitude of commitment and preparation it demands. Yes, even seasoned trainers find themselves seeking guidance and support to navigate the intricate world of fitness competitions. Picture this: intense dedication, a disciplined diet regimen, substantial financial investment, and the anticipation of gracing the stage in a bikini that’s as bold as your ambition. While the fitness associations offering these platforms are numerous, our primary affiliation lies with the Canadian Physique Alliance, linked with the esteemed IFBB Professional League, known for its top-tier events and professional standards.
- [The Importance of Salt](https://bravusfitness.com/the-importance-of-salt/): Over the years, you have
probably heard just as many contradictions about the importance of salt in your
“diet” (nutrition program) as I have.  Everybody has an opinion about the importance
of salt. I have been told that I need to
consume salt and on the flip side, others have told me that I must avoid using
salt at all costs, as there is enough in the foods that I eat. Allow us to try to add some clarification to
this confusion for you, with facts based upon science, not just opinion. Our bodies need salt to function at its optimal levels and is often referred to as an essential mineral of
life. Every cell within our bodies requires
an appropriate level of salt to survive.
The proper amount of salt consumption will vary from person to person and is based on your overall health and fitness
levels. Four
types of salt that are most common we will find: Table SaltSea SaltCeltic Sea SaltHimalayan Pink Rock Salt What many of us likely
came to know of salt, is the Iodized table salt found
on most dinner tables in homes and restaurants. Table salt is what gave salt its
negative reputation when it comes to our
health and nutrition. While the other salts listed above are natural forms of
salt, table salt is heavily processed and consists of mostly sodium chloride.
Persons that find their salt intake is too high,
commonly results from too much consumption of table salt and/or high amounts of processed foods. The first question we are most often asked, once we discuss the importance
of salt in our clients’ nutrition recommendations, is “what kind of salt is the
best for me to use?” To answer this question, we recommend choosing a natural sea
salt or Pink Himalayan salt. Salt is one of the electrolytes our bodies rely
upon, to keep the appropriate level of water within our bodies. This water retention
allows proper kidney function, to keep the necessary electrolytes flowing
through our bloodstream. Pink Himalayan and Celtic
Sea salt also contain potassium, which
helps regulate the amount of sodium that flows through our bodies. Due to the
higher number of electrolytes, natural salts are
often found to benefit sleep patterns,
as they help to balance the bodies hormone levels. Pink Himalayan salt has
grown rapidly in popularity over the years. While it does have some minerals and
essential trace elements, due to the fact it is compressed for millennia before
it is mined, our bodies are not able to make
use of all these minerals and elements. Celtic Sea Salt is a grey
sea salt that is unrefined and not processed. It is sourced from waters off the coast of the Guérande Region of
Brittany, France. Celtic salt has higher magnesium
and lower sodium levels compared to Pink Himalayan salt. It also has the
highest amount of minerals and essential trace elements, which allows our
bodies to digest it immediately and make use of these minerals. Not only does salt help
food taste better, but it also activates the enzyme salivary amylase in the mouth,
to help our taste buds to taste the food we eat
properly. For those of us that exercise in the gym, our muscles need
salt for proper contraction and to help prevent cramps. One final note to mention
on this subject is researchers found children
that tend to consume processed food with high levels of processed salt, tend to
pair this with a high sugar beverage. This type of habit can have a direct link
to obesity. Tell us
what you think about the importance of
salt, or if you have any questions, you can
contact us at TheFitLife247@gmail.com
- [Fit Life Gala 2018](https://bravusfitness.com/fit-life-gala-2018/)
- [Decoding Emotional Eating: Understanding the Connection](https://bravusfitness.com/emotional-eating/): Emotional eating, an intricate web woven into many lives, manifests as a response to emotions like sadness, stress, or anger. This intimate link between our emotional state and eating habits isn't solely about seeking comfort; it's a complex interplay that often goes beyond the mere fulfillment of hunger. While its association with obesity is evident, the roots of this relationship delve deeper, navigating a labyrinth of psychological and behavioral complexities.
- [Coconut Protein Balls](https://bravusfitness.com/coconut-protein-balls/)
- [Apple Banana Coffee Cheesecake](https://bravusfitness.com/apple-banana-coffee-cheesecake/)
- [Ready, Release, Rest](https://bravusfitness.com/ready-release-rest/): Think about this for a moment.  How often would you say you make sure to incorporate all three of these elements into your workout routines, when it comes to training?  All three of these components; ready, release and rest are key to developing your muscles and in turn building your desired physique.
- [Destiny](https://bravusfitness.com/destiny/): Most days have a sunrise and a sunset, but play no significant role in our lives.  There are those few days however, that have such a profound impact on us that we are not likely to ever forget any moment of that day.  These days can be drastically different for each and every one of us, whether it is a wedding day, the birth of a child, or stepping on stage for a fitness competition.  What we need to make sure of, is that we cherish each and every one of these moments.
- [My journey since last year…](https://bravusfitness.com/my-journey-since-last-year/): Here is a recap of what has been happening. Some not so pretty.
- [Mindful Eating](https://bravusfitness.com/mindful-eating/): If you struggle with achieving and maintaining a healthy weight, you may benefit from mindful eating strategies.  A disconnect between eating habits and hunger, is quite common for those who put on extra weight either after competition is over, being back from relaxing holidays, or simply extra dinners on the patio during the summer months.  Getting in touch with hunger and satiety cues and the things that trigger overeating is the first step to bringing mindfulness to your eating habits.  A positive relationship between mindful eating and your goals can help you eat less, eat better and by being conscious of your food choices achieve faster results.

## Pages
- [Privacy Policy](https://bravusfitness.com/privacy-policy/): Last updated: August 6, 2026
- [Founders Membership](https://bravusfitness.com/founders-membership/): Bravus Chilliwack is a small-group strength training studio designed for serious results in a structured environment.
- [About Amanda](https://bravusfitness.com/about-amanda/): Certified Personal Trainer & Group Coach
- [Locations](https://bravusfitness.com/locations/): Bravus Fitness locations are built around structured coaching, consistency, and long-term progress. Each facility provides the same supportive environment, clear direction, and coaching standards, so clients know exactly what to expect and can focus on showing up and putting in the work.
- [FAQ’s](https://bravusfitness.com/faqs/): We understand that illness or injury can occasionally interrupt training. When this happens, we work with you to protect your sessions while supporting your recovery.
- [My account](https://bravusfitness.com/my-account/): Login Username or email address *Required Password *Required Remember me Log in Lost your password?
- [Registration](https://bravusfitness.com/registration/)
- [Chilliwack](https://bravusfitness.com/locations/chilliwack/): • Limited memberships • Expert coaching • Real results
- [resources](https://bravusfitness.com/fitness-resources/): Fitness & Nutrition Resources IRON KINGDOM Use the discount code BRAVUS to get 10% off your order BUY NOW BEST VALUE Wrist Wraps Weightlifting Wrist Straps BEST VALUE G2G BAR Use the discount code FITLIFE above to save 20% with any G2G purchase
Maximize your discount
Purchase 5 boxes receive 20% off plus free shipping BUY NOW Resistance Bands Set Resistance Bands Set BEST VALUE AERYON Use the discount code BRAVUS15 to get 15% off your order Learn More BEST VALUE Resistance Bands Set Resistance Loop Bands BEST VALUE
- [Langley](https://bravusfitness.com/locations/langley/): Embark on a transformative fitness experience with our dedicated personal training services, nestled in the vibrant community of Langley Township. Our bespoke fitness solutions are designed to cater to your individual goals, whether you're stepping into the gym for the first time or are a seasoned athlete looking to enhance your performance.
- [Our Services](https://bravusfitness.com/our-services/): Ready to commit to a life of lasting health and fitness? Our approach isn't about quick fixes or magic bullets. We believe true fitness can only come from a sustainable, healthy lifestyle. Anyone who tells you differently is trying to get rich quick. The plain truth is, change isn't easy. But we promise it's worth it.
- [Meet Team Bravus](https://bravusfitness.com/about/meet-team-bravus/): Established in 2012, Bravus  is a unique personal training service that combines expert personal training, nutritional programming and lifestyle advice.
- [Client inquiry form](https://bravusfitness.com/client-inquiry-form/): Client Inquiry Form
- [About Kim](https://bravusfitness.com/about-kim/): Personal Trainer & Online Fitness Coach in Langley & Chilliwack, BC
- [Affiliates](https://bravusfitness.com/affiliates/): Our Affiliates Use the given coupon codes to get special discounts on your order! FITLIFE Use the discount code above to save 20% with any G2G purchase
Maximize your discount
Purchase 5 boxes receive 20% off plus free shipping fitlife BRAVUS15 Use the discount code above to get 15% off your order BRAVUS15 BRAVUS Use the discount code above to get 10% off your order BRAVUS
- [Contest Prep](https://bravusfitness.com/contest-prep/): Contest preparation is the most extreme form of the body re-compositioning process. Contest prep involves strictly measured and highly intense nutrition and training, starting at least 16-20 weeks out from the contest date.
- [Lifestyle Coaching](https://bravusfitness.com/lifestyle-coaching/): Lifestyle fitness coaching is available at Bravus Fitness + Nutrition, catering to all budgets and goals. Whether you're just starting your fitness journey or looking to make a change, their expert coaches are ready to guide you towards a healthier lifestyle.
- [Recipe Packs](https://bravusfitness.com/members-portal/e-recipes/): Recipe Packs
- [Personal Training](https://bravusfitness.com/personal-training/): Not located near Langley or Chilliwack? No problem! Our virtual personal training and online programs allow you to train with us from anywhere. You'll receive structured workouts, progress tracking, and ongoing guidance so you can stay consistent and continue improving—no matter where you're located.
- [Testimonials](https://bravusfitness.com/testimonials/): What Our Clients Have to Say Posted on Google Karime Trustindex verifies that the original source of the review is Google. What originally drew me to Bravus was their transparent pricing available right on their website. I had previously been talking with another coach/trainer who wanted me to fill out all of these online surveys and give them personal information before even showing me what their prices were, which was a huge turnoff. Not with Bravus! The trainers are real, down to earth people and really great at what they do. Grace is a fantastic coach and very motivating, she adjusts her coaching style based on what your needs are. Kim is great at running the group training sessions on Sunday. I highly recommend Bravus for all of your fitness and nutrition coaching needs! Posted on Google Janet Kumar Trustindex verifies that the original source of the review is Google. Great people to work with, who have an enormous amount of knowledge!! Glad I found them, look forward to see where I can go. Posted on Google Robby Gill Trustindex verifies that the original source of the review is Google. Great place! Posted on Google MKT Media Trustindex verifies that the original source of the review is Google. Awesome training session with Grace today! I’ve been doing the Comprehensive lifestyle program with them since January which includes an online fitness and nutrition coaching program and it’s been amazing to see my body respond! It’s shaping up in all the right places and it’s honestly never been easier to stay on track with my workouts and healthy eating habits. I love Bravus soooo much!! Posted on Google Nancy Stadel Trustindex verifies that the original source of the review is Google. This Sunday group class is so great! A full body, fast paced class that gives you full instructions, guides you through all stations and its FUN !! Posted on Google Production Office Grapevine Trustindex verifies that the original source of the review is Google. It was the consultation and the conversation I needed. Grace is eloquent and informative and clearly passionate about sharing knowledge and educating her clients. I'm looking forward to fully engaging and going on this journey with Bravus Fitness and Nutrition. Posted on Google Rebecca Karesa Trustindex verifies that the original source of the review is Google. I can’t say enough good things about the Bravus team! Grace’s extensive knowledge and support around my nutrition and supplementation throughout my journey has been instrumental in my success. Andrew’s love of creating challenging workouts pushed me beyond my own limits (ie: mental roadblocks) and got me to where I needed to be! They do all of this with immense support and heart! Your journey becomes their passion! You Can’t go wrong with this team! Posted on Google Ciara M Trustindex verifies that the original source of the review is Google. I completed a 6 week challenge with abacus Fitness and was blown away with my results! Down 16lbs in 6 weeks, all thanks to the wonderful support I received through Bravus Fitness. From weekly check ins, to meal plans and workout instructions, it was a true pleasure working with the team. Highly recommend! Posted on Google Diane Edgar Trustindex verifies that the original source of the review is Google. Grace and Andrew are amazing. They know what they are talking about and really support their clients. They have changed my mindset on food and exercise. Something isn’t working they dig into why it isn’t. Posted on Google Jessica Smith Trustindex verifies that the original source of the review is Google. 10 Stars!! Grace and Andrew are amazing! The personalized programs are top tier and they are such supportive and engaged coaches. If you lean into your fitness and nutrition programs and stay consistent, you WILL see results. This is a great way to take the guess work out of your fitness goals. If you're hesitant, a great way to test this out is the six week challenges they offer. Don't wait - sign up TODAY! Load more My name is Ashley Kollenz and I have been working with Grace and Andrew from The Fit Life 24/7 in March 2016. Back in April 2015, I weighed 190lbs. I was able to bring my weight down about 25lbs on my own before I became a little lost and discouraged with my progress. Along my personal weight loss journey, I fell in love with weight lifting and also toyed with the idea of possibly competing in a body building competition, however, that goal seemed quite far fetched. This is when I reached out the Grace and Andrew. They immediately took me under their wing and shared with me that no dream and goal was too big. They were determined to get me onto the stage, while teaching me healthy eating habits and changing my training and cardio methods. In November 2016, I made it to the Popeye’s Fall Classic stage! I took home 4th place in my class and it was the best day of my life. There is no way I would ever have been able to reach these health and fitness goals without the coaching and guidance from Grace and Andrew!! For most of my life, I was slightly overweight. I got heavier and heavier after university and even heavier when my career took off. I always felt like the ugly duckling but I was never ready to make my health and fitness a priority. NOW, I get daily compliments on my physique and my confidence has sky rocketed! I am finally happy when I look in the mirror. I lost 35lbs working with Grace and Andrew and have completely changed my outlook on health and fitness. My favourite part about working with Grace and Andrew was their passion for HEALTH first. They will never sacrifice health for a desired physique and there are not many coaches who could say the same. I also love that they are always accessible when I need them. Frequent and anytime communication is definitely something that sets them apart. With all that, I guess you could say that I’ve caught the competition bug and I can’t WAIT to get back on stage and I know with Grace & Andrew’s coaching, I will bring my best possible physique to the Knight of Champions stage in September 2017!! Ashley KollenzFat Loss- Contest Prep I started with Grace post show after Nationals in August 2016. I had never had a successful post show and knew I needed to work with someone who would support, teach and guide me to a healthy post show weight. What most people don’t share are the “bad’s” that come along with post show. More often females embark these challenges as opposed to men. During this last prep, my body fought me in every way possible. To say there were challenges towards the end would be an understatement. As I knew my health was not at a good point, joining someone who knows and understands the female body was key.
After speaking with Grace, I knew she would be a good fit for me and what I was looking for. She has helped me in so many ways she does not even know. I was physically and mentally broken down and I can say now I am nowhere near where I was before working with her. We have successfully been able to reverse with only a 10 to 12lb increase from my stage weight. This is with eating a large amount of food for my frame (I am only 4’11”) and minimal cardio. I have learned to ‘enjoy’ my food, not stress about what I am eating, proper supplementation for what my body needs and most importantly for me (as I have always struggled with cheats) I no longer binge when it comes time for my cheat/re-feed.
I could ramble on and on about all the amazing things Grace has done and is doing. They are a team, they are family. They genuinely care about you and your health. Would recommend Grace and Andrew in a heartbeat. Nicky ScottReverse Diet When I finally decided to take the plunge and enter a bodybuilding competition, I was feeling pretty lost and overwhelmed. I had tried working with a few trainers, but they weren’t the right fit for me; they didn’t have the knowledge or expertise to take someone all the way to the stage, and then successfully reverse diet them. A dear friend had been raving about her coaching team, Grace and Andrew of The Fit Life 24/7, and encouraged me to reach out to them. I did, and was impressed with Grace’s timely response to my questions, the completeness of her responses (she took the time to really answer me), and her kindness ( a former trainer had told me I looked like a ‘dough-looking pizza eater’). I had seen the progress that my friend had  made since working with them, and was really impressed with the amount of support they offer their clients. I wanted in!
At first, I was intimidated…I was what I affectionately call fluffy… I definitely needed to peel off some of the fluff before I would be stage ready! Grace and Andrew have a great system which requires weekly check-ins. These check-ins kept me on track and accountable, and kept them informed of my successes and struggles. Feedback is positive, and delivered in a prompt fashion. We all have our struggles, and not once was I made to feel ashamed or belittled if I had a slip up. Instead I was offered support and direction for moving forward.
I have now competed in my first bikini show (yah!), and am proud to say that I have peeled off 30lbs of fluff! The biggest changes, aside from my self-esteem, have been in my legs! You know that hard to lose inner thigh fat? It’s gone! My booty is perky and my arms and core are slimmer and more defined.
I will continue to work with Grace and Andrew as we prepare me for my next show- they made this such a positive and empowering experience! They take away all the guess work when it comes to food prep, the training programs are interesting and challenging, and they are always available to give advice or answer questions. I would recommend them with confidence to anyone looking for show prep, or for lifestyle support. Their passion for what they do is so apparent!  When you join The Fit Life 24/7 you’re not a client, you’re part of the family.
Cheers!
Lindsey Lyndsey McDonaldContest Prep When I first began prep with Andrew and Grace I have to admit I was scared. I didn’t understand macros at first but once I got the hang of it it was actually easy! Throughout my prep I had my carbs pretty high, the first few weeks I was very skeptical about the amount of carbs I was being given. My last prep I wasn’t given much carbs and I had it planted in my head that “carbs are bad for you” so seeing how much carbs I was given and meal prepping I definitely had my doubts.
They always say you must trust the process and that’s what I choose to do, it wasn’t always easy but trusting then process was the only choice I really had.
The training has always been easy for me so I was never worried about my muscles and once I got the food down it’s like there was no turning back!
I definitely had my ups and downs throughout prep but I’m so glad I had and both my coaches by my said. They supported through my whole prep, there were days where I struggled to get by with personal issues and they were always there.
Diet, training, posing everything both Andrew and Grace were able to help me achieve my goal of qualifying for BC’s and I personally wouldn’t have been able to do it without them. I just can’t wait to start prep again I’m January for BC Provincial Championships held in Vancouver on July 8 9th 2017 Catherine RampersadBody Re-composition Contest Prep I first found out about the Fit Life 24/7 from the Internet by doing my own research. What got me they’re in the first place looking was that I was competing for the title of Miss Universe Canada 2017. Months before the competition I was working out but was disappointed since I wasn’t seeing the results for all the hard work I was putting in so I decided to get a trainer. Getting in contact with Grace was one of the best decisions I ever made.
I was blown away with the amount of support Grace, Andrew, and the whole team provided. I was so impressed that Grace even researched about pageants so that the program they created would be personalized for the pageant stage and my body. The concept of meal prep and macros were foreign to me but Grace was always there to answer all my questions and help me along the way. I was amazed at the progress I saw in just 2 weeks and I loved going to the weekly conditioning classes and seeing the whole team, it was always an inspiration.
I not only grew stronger physically but what this journey really taught me was to push my limits mentally. The Fit Life 24/7 takes the definition of family to a whole new level, the support, motivation, and passion everyone has inspired me to push myself to limits I didn’t think was possible. The best advice I can give someone who wants to start a healthy lifestyle and needs a little motivation is to contact the Fit Life 24/7, I promise you, you will not regret it.
With their coaching I am proud to announce that I place in Top 10 of Miss Universe Canada out of 60 delegates. Even when I was in Toronto for my week Grace was always there for me to contact and it was always a sense of comfort. I’m happier, healthier, and stronger then I’ve ever been and that’s more than I can ask for. So from the bottom of my heart, thank you for so much for the love and support you guys gave me, I cannot wait for another pageant and train again with the team Sincerely,
Natasha Smith Natasha SmithMiss Universe Pageant Prep Over this past year Grace and I have been tackling my health issues. I have Hashimoto’s thyroiditis, as does Grace, and working with someone who is knowledgeable about this disease and what you can go through everyday makes this process so much easier. Although when I first approached Grace my goal was weight loss we soon realized we needed to tackle my health first. I used to wake up with stomach aches, bloating, and muscle and joint pain. Since changing my diet we’ve been able to decrease overall muscle and joint pain, inflammation, and no more bloating!! Sarah RempelFunctional Nutrition
- [Blog](https://bravusfitness.com/blog/)
- [Home](https://bravusfitness.com/): Personal training, small group training, and remote coaching—built around accountability, clarity, and long-term progress
- [Members Bulletin](https://bravusfitness.com/members-bulletin/): With life slowly returning to normal we wanted to send out a reminder about our coaching packages. 
- [About Andrew](https://bravusfitness.com/about-andrew/): Personal Trainer & Bodybuilding Coach
- [About Grace](https://bravusfitness.com/about-grace/): Today, I am a Certified Personal Trainer, Certified Sports Nutritionist, and hold a Diploma in Functional Medicine Counselling. My coaching approach combines evidence-based training, personalized nutrition strategies, and lifestyle optimization to deliver sustainable, real-world results.
- [Shop for Services](https://bravusfitness.com/shop/)
- [Instagram Feed](https://bravusfitness.com/instagram-feed/): bravusfitnesscoaching This isn't a generic challenge where everyone gets NEW GUT HEALTH SERIES ✨ If you feel uncomfortable Eating less… but still not seeing the results you THE ENERGY OF GROUP FITNESS. THE ATTENTION OF PERS WHAT DOES GREAT SKIN IN YOUR 50s ACTUALLY LOOK LIK Coming soon to Chilliwack 👀 This isn’t another g GROUND BEEF: 3 DIFFERENT WAYS. PART 3/3 🍝🔥 We’re Bravus is designed to give you the best of both wo September = back to routine. Here’s an easy, high BRAVUS FITNESS + NUTRITION 📍 Chilliwack 🗓 Opening NEW RECIPE 🚨 High Protein & Easy to Meal Prep Par We’re getting a few questions about our class sche QUICK DINNER & LUNCH RECIPES. NEW series : Ground If you are ready to stop starting over every Monda More than a coach, Grace brings knowledge, energy, With back to school around the corner, the @G2GBar Load More... Follow on Instagram
- [Join the Team](https://bravusfitness.com/join-the-team/)
- [Contact](https://bravusfitness.com/contact/): Grace 604-715-7994 Andrew 604-836-4746 Email Us hello@bravusfitness.com Get FIT with US! We specialize in: Fat loss Programming Metabolic Repair Healthy Gut Programming Contest Prep Post Show Reverse Programming On-Line Training Programs Personal Training Virtual Training Posing (all classes) Lifestyle or Nutrition Only Coaching Bravus Chilliwack Unit 105-46193 Thomas Road
Chilliwack, BC (Opening October 2026) Our Chilliwack Location Bravus Langley Unit 3/3A 20092 93A Avenue
Langley BC Our Langley Location Bravus In-Home StudIo In-Home Studio Promontory Area, Chilliwack(By appointment only) (604) 715-7994
- [Sponsors](https://bravusfitness.com/sponsors/): We are proud to showcase some of our incredible sponsors and we would like to share their information to help show our support!
- [About](https://bravusfitness.com/about/): When we started our first personal training business back in 2012, we called it, "The Fit Life 24/7." As it turns out, that's quite the mouthfull! But the spirit of that name still lives on today.

## Products
- [September 6 Week Challenge](https://bravusfitness.com/product/september-6-week-challenge/): Transform Your Body in 6 Weeks with our September 6 Week Challenge! Join our September 6-week Challenge from September 13th - October 25th, 2026 and witness incredible results! Here's what you can expect: Customized Workouts: Access tailored workouts designed to challenge your body and maximize progress. Expert Guidance: Get support, tips, and personalized advice from certified trainers to stay on track. Track Your Progress: Weekly check-ins with your Fit Coach. Share achievements, progress pictures, and inspire others in our supportive community. Inspiring Community: Connect with like-minded individuals, share struggles and victories, and find motivation. Customized Nutrition Outline: Receive a personalized nutrition plan to complement your fitness goals. Exclusive Content: Access nutrition guides, meal plans and expert Q&A opportunities for enhanced results. Prizes and Recognition: Compete for exciting rewards and earn recognition for your dedication Don't wait! Join the September Challenge on Instagram and unlock the transformation you've been seeking. Ready to level up? Sign up now for the challenge running from September 13th - October 25th, 2026 and let's get started!
- [Lifestyle Remote Coaching — Core (3 Months)](https://bravusfitness.com/product/lifestyle-remote-coaching-core-3-months/): OUR MOST POPULAR Who this is for Core Coaching is designed for clients who are generally consistent, respond well to structure, and want professional guidance without needing frequent oversight. This option is ideal for those who can execute independently between check-ins while still benefiting from accountability and expert adjustments. What's Included: Personalized training program Structured nutrition guidance or nutrition targets Bi-weekly check-ins (every two weeks) with progress review Program and nutrition adjustments as needed Direct coach communication within defined response times Core Coaching provides clarity, structure, and accountability while allowing flexibility and independence between check-ins.  
- [Personal Training – Core (12 Sessions)](https://bravusfitness.com/product/personal-training-core-12-sessions/): Who this is for Clients who want individualized, in-person coaching with structure and continuity, without advanced rehab or sport-specific complexity. Includes 1:1 personal training sessions Structured progression across sessions Program continuity and tracking Coach-led execution and feedback Sessions are booked around your schedule, whether that be early morning, late in the evening, or on a lunch break at work. You will maximize your available time, whilst receiving the ultimate personal training service. Crowded gyms are a thing of the past. BOOK A CONSULTATION 12 Sessions
- [Tandem Personal Training – Core (12 Sessions)](https://bravusfitness.com/product/tandem-personal-training-core-12-sessions/): Train together with professional coaching, structure, and accountability. Tandem Personal Training — Core is designed for two clients who want the benefits of in-person personal training while training alongside a partner. Sessions are intentionally limited to two people to maintain coaching quality, focus, and progression. This format offers shared accountability without sacrificing structure or professional oversight. Who This Is For Tandem Personal Training is well suited for: Partners, friends, or family members training together Clients with similar goals and training availability Individuals who value shared motivation and consistency Both clients must be aligned in commitment level and able to train within the same session structure. How Tandem Training Works Each session is: Fully coach-led and supervised Built around a shared session structure and movement focus Individually scaled for load, intensity, and progression While both clients train together, coaching adjustments are made on an individual basis to ensure safety and effectiveness. What's Included In-person, coach-led tandem training sessions Structured progression across sessions Individual scaling for strength, ability, and experience Ongoing coaching feedback and guidance 12 Sessions
- [Lifestyle Remote Coaching — Core](https://bravusfitness.com/product/lifestyle-remote-coaching-core/): Who this is for Core Coaching is designed for clients who are generally consistent, respond well to structure, and want professional guidance without needing frequent oversight. This option is ideal for those who can execute independently between check-ins while still benefiting from accountability and expert adjustments. What's Included: Personalized training program Structured nutrition guidance or nutrition targets Bi-weekly check-ins (every two weeks) with progress review Program and nutrition adjustments as needed Direct coach communication within defined response times Core Coaching provides clarity, structure, and accountability while allowing flexibility and independence between check-ins.
- [Tandem Personal Training – Core](https://bravusfitness.com/product/tandem-personal-training-core/): Train together with professional coaching, structure, and accountability. Tandem Personal Training — Core is designed for two clients who want the benefits of in-person personal training while training alongside a partner. Sessions are intentionally limited to two people to maintain coaching quality, focus, and progression. This format offers shared accountability without sacrificing structure or professional oversight. Who This Is For Tandem Personal Training is well suited for: Partners, friends, or family members training together Clients with similar goals and training availability Individuals who value shared motivation and consistency Both clients must be aligned in commitment level and able to train within the same session structure. How Tandem Training Works Each session is: Fully coach-led and supervised Built around a shared session structure and movement focus Individually scaled for load, intensity, and progression While both clients train together, coaching adjustments are made on an individual basis to ensure safety and effectiveness. What's Included In-person, coach-led tandem training sessions Structured progression across sessions Individual scaling for strength, ability, and experience Ongoing coaching feedback and guidance
- [Personal Training – Core](https://bravusfitness.com/product/personal-training-core/): Who this is for Clients who want individualized, in-person coaching with structure and continuity, without advanced rehab or sport-specific complexity. Includes 1:1 personal training sessions Structured progression across sessions Program continuity and tracking Coach-led execution and feedback Sessions are booked around your schedule, whether that be early morning, late in the evening, or on a lunch break at work. You will maximize your available time, whilst receiving the ultimate personal training service. Crowded gyms are a thing of the past. BOOK A CONSULTATION
- [Nutrition Only Coaching 6 Months](https://bravusfitness.com/product/nutrition-only-coaching-6-months/): After a consultation you will receive a program with a complete outline of your daily/weekly macronutrient intake. Your meal plan will have macronutrient exchange options through our Food Chart. You will be able to track your nutritional intake on MyFitnessPal App or similar to ensure that you remain accountable and on track towards your goals. Weekly nutritional updates and assessments will be made as needed upon receiving your weekly progress check-in through our internal member portal Support through our private online client group and/or your coach M-F 7am-7pm through text or email. *Program does not include training programs, coaching calls, or competition prep. **Clients may change or cancel coaching with 30 days notice. FULL DESCRIPTION BELOW
- [Nutrition Only Coaching – One Time](https://bravusfitness.com/product/nutrition-only-coaching-one-time/): After a consultation you will receive a program with a complete outline of your daily/weekly macronutrient intake. Your meal plan will have macronutrient exchange options through our Food Chart. You will be able to track your nutritional intake on MyFitnessPal App or similar to ensure that you remain accountable and on track towards your goals. Weekly nutritional updates and assessments will be made as needed upon receiving your weekly progress check-in through our internal member portal Support through our private online client group and/or your coach M-F 7am-7pm through text or email. *Program does not include training programs, coaching calls, or competition prep. FULL DESCRIPTION BELOW
- [Nutrition Only Coaching 12 Months](https://bravusfitness.com/product/nutrition-only-coaching-12-months/): After a consultation you will receive a program with a complete outline of your daily/weekly macronutrient intake. Your meal plan will have macronutrient exchange options through our Food Chart. You will be able to track your nutritional intake on MyFitnessPal App or similar to ensure that you remain accountable and on track towards your goals. Weekly nutritional updates and assessments will be made as needed upon receiving your weekly progress check-in through our internal member portal Support through our private online client group and/or your coach M-F 7am-7pm through text or email. *Program does not include training programs, coaching calls, or competition prep. **Clients may change or cancel coaching with 30 days notice. FULL DESCRIPTION BELOW
- [Nutrition Only Coaching 3 Months](https://bravusfitness.com/product/nutrition-only-coaching-3-months/): After a consultation you will receive a program with a complete outline of your daily/weekly macronutrient intake. Your meal plan will have macronutrient exchange options through our Food Chart. You will be able to track your nutritional intake on MyFitnessPal App or similar to ensure that you remain accountable and on track towards your goals. Weekly nutritional updates and assessments will be made as needed upon receiving your weekly progress check-in through our internal member portal Support through our private online client group and/or your coach M-F 7am-7pm through text or email. *Program does not include training programs, coaching calls, or competition prep. **Clients may change or cancel coaching with 30 days notice. FULL DESCRIPTION BELOW
- [Supplements](https://bravusfitness.com/product/supplements/)
- [Consultation](https://bravusfitness.com/product/consultation/): A scheduled 45 minute zoom or phone call session where we will discuss the following; Goals - What is it you would like to achieve? Evaluation - What is your current lifestyle/physique? Plan of action - Discuss what a customized program would look like for you Lifestyle Clients: How to implement and maintain changes to support a lifelong commitment to health and wellness. Competitors (Pre Contest and Contest Prep): What improvements can be made to bring your current physique to the next level for your upcoming competition. Q&A - Answer any questions you may have about the entire process
- [Apparel](https://bravusfitness.com/product/apparel/): New product line coming soon!
- [Nutrition Only Monthly Coaching](https://bravusfitness.com/product/nutrition-only-coaching/): After a consultation you will receive a program with a complete outline of your daily/weekly macronutrient intake. Your meal plan will have macronutrient exchange options through our Food Chart. You will be able to track your nutritional intake on MyFitnessPal App or similar to ensure that you remain accountable and on track towards your goals. Weekly nutritional updates and assessments will be made as needed upon receiving your weekly progress check-in through our internal member portal Support through our private online client group and/or your coach M-F 7am-7pm through text or email. *Program does not include training programs, coaching calls, or competition prep. **Clients may change or cancel coaching with 30 days notice. FULL DESCRIPTION BELOW
- [Customized Online Training Program ](https://bravusfitness.com/product/customized-on-line-training-program/): On-Line Periodized Strength and Conditioning Programs Accountability and support through app chat 7am-7pm M-F Training on the go! View online through our Bravus App. Cardio outlines based on your goals (HIIT, LISS, MISS) Some of the programming we offer: Glute Development Metabolic Training Body Composition Overall Muscle Development Strength Training Endurance Training **Programming is outlined for a 6-8 week period.
- [Posing](https://bravusfitness.com/product/posing/): Expert Posing Coaching for Bodybuilding & Fitness Competitions | Bravus Fitness + Nutrition BODYBUILDING - Click HERE for Judging Criteria  MEN'S PHYSIQUE- Click HERE for Judging Criteria MEN'S CLASSIC PHYSIQUE- Click HERE for Judging Criteria WOMEN'S BODYBUILDING- Click HERE for Judging Criteria  WOMEN'S WELLNESS- Click HERE for Judging Criteria  WOMEN'S BIKINI-Click HERE for Judging Criteria  FIGURE- Click HERE for Judging Criteria  WOMEN'S PHYSIQUE -Click HERE for Judging Criteria  WOMEN'S FITNESS- Click HERE for Judging Criteria  *Mini sessions are suitable for maintenance and corrections of current posing routine
- [E-Recipes Pack](https://bravusfitness.com/product/e-recipes/): Printable Recipe Pack Download Professionally, done-for-you recipe packs to help you plan out your healthy meals Vegetarian? IIFYM? Paleo? Weight Loss? Muscle building? No problem, all of our recipes are created with healthy single ingredient foods, and are wheat-free, gluten-free & refined sugar free. Brand new recipe pack is available every single month; including breakfasts, lunches, smoothies, snacks and dinners. All recipes have listed macronutrients/calories and have a unique bar-code for the MyFitnessPal App Clients on a monthly subscription have free access to monthly e-recipes. Bravus Fitness Sample Recipes-2020
- [Competition Coaching – Development](https://bravusfitness.com/product/competition-coaching-development/): Who this is for Development Coaching is designed for athletes new to contest preparation or early in their competitive journey. This includes first-time competitors and those transitioning from lifestyle training to the stage. Coaching focus Building foundational prep structure and habits Learning execution, adherence, and body response Establishing consistency under contest prep conditions What's included Customized contest prep training program Structured contest prep nutrition strategy Weekly check-ins with progress review Ongoing training and nutrition adjustments Coach communication within defined response times Peak week planning and show-day guidance Development Coaching provides the structure and education required to build a successful competitive foundation.