1:1 Online Health Coaching and Personal Training
Welcome to TRQ Fitness, where we believe that everyone has the potential to be their best selves. Our personalized training and nutritional guidance programs are designed to help you unleash that potential and achieve your fitness goals.
Let's work together to create a healthier, happier you!
6 Week Fitness Challenge Package
Weekly fitness plan (bodyweight & equipment options)
- Two training tracks: One for bodyweight-only (ideal for at-home or travel workouts), and one for equipment-based (dumbbells, resistance bands, kettlebells, etc.)
- 3–5 workouts per week, including:
- Full-body strength
- HIIT / metabolic conditioning
- Core & stability focus
- Active recovery / low-impact options
- Progressive structure: Each week builds slightly in intensity or complexity to match your growing strength and stamina.
- Video demos or exercise GIFs for proper form & safety.
- Time-flexible workouts: 20–40 minutes max, easily slotted into busy schedules.
Simple meal guidance / healthy habits
Weekly focuses include:
- Hydration & mindful eating
- Protein-packed meals
- Balancing carbs & fats
- Portion awareness
- Easy meal prep ideas with grocery list suggestions.
- Sample daily meals for breakfast, lunch, dinner, and snacks.
- Habit tracker to build sustainable routines (e.g., “ate veggies at 2+ meals” or “no screen while eating”).
Weekly check-ins + accountability
- A quick check-in (5–10 min) each week with:
- Wins & progress
- Challenges or obstacles
- Adjustments needed
- Goals for the week ahead
- Optional progress photos or measurements for those who want them.
Private WhatsApp group
- Weekly motivation posts
- Q&A support (form checks, nutrition help, encouragement)
- Peer accountability & connection — share recipes, wins, sweaty selfies!
Bonus Perks (Stretch Flows, Hydration Tracker, Etc.)
- Weekly mobility or stretch routines (5–10 minutes each)
- Post-workout cooldowns
- Morning stretch to energize
- Evening unwind flow
- Hydration tracker app
- Bonus mindset or journaling prompts to align with physical progress
