THE F4L BLACK FRIDAY EVENT
Three offers. Three ways to make your next move.
You've got goals. Maybe you want to get stronger, build muscle, feel more confident in your body, get your nutrition organized, or finally establish a routine you can actually stick to.
But knowing what you want and having the structure to make it happen are two different things.
This Black Friday, we're giving you three different ways to get the support, tools, and structure you need to make progress.
Whether you're looking for a better training plan, a little more organization in your everyday routine, or personalized coaching to help you finally put all the pieces together — we have an option for you.
01. MONTHLY TRAINING MEMBERSHIP
Stop guessing what to do at the gym. Start following a plan designed to help you progress.
If you're tired of piecing together random workouts, constantly switching programs, or walking into the gym without a clear direction, this is for you.
Our Monthly Training Membership gives you access to structured, progressive training programs designed around your goals, experience level, and preferences.
Here's what you'll get:
Access to progressive training programs for strength, muscle building, glute development, fat loss — choose your training phases based on your goals and preferences
3- or 4-day lifting schedules
Gym, home, or hybrid training options
All workouts delivered through the F4L Coaching App
Workout tracking for weights, reps, and performance
Direct in-app messaging with Jamie/Cassie for exercise questions, modifications, and program guidance
Private community chat and community calls
JOIN FOR JUST $7!
Your first month is $7, then $43.50/month. Month-to-month membership. Cancel anytime.
02. THE WELL-PLANNED WELLNESS KIT
For the woman who LOVES a fresh notebook, a new plan, a color-coded calendar, and the feeling of having her life together.
You know that feeling when you sit down, map out your week, organize your meals, schedule your workouts, and feel like you've FINALLY got everything together?
We want to help you turn that feeling into something you can actually follow through on.
Because getting organized is one thing. Having a realistic plan that works when life gets busy is another.
The Well Planned Wellness Kit gives you the tools to organize your nutrition, workouts, habits, and weekly routine — so you can stop winging it and start showing up consistently.
WHAT'S INCLUDED:
01. Weekly Meal Planner + Grocery List
Take the guesswork out of what you're eating and make grocery shopping easier.
02. Protein-First Meal Builder + Easy Meal Ideas
Build balanced, satisfying meals with a simple framework you can use again and again.
03. Weekly Workout Planner
Map out your training schedule and make your workouts part of your week before life fills up your calendar.
04. Habit Tracker + Weekly Prep Checklist
Keep track of the habits that support your goals and establish a simple weekly reset routine.
05. Time-Blocking + Schedule-Planning
Learn how to organize your time, prioritize your goals, and make room for the things that matter.
+ BONUS: Time-blocking video training
06. Your Real-Life Plan B Template
Because your week won't always go according to plan. Create backup options for busy, unpredictable, or chaotic days so one change doesn't derail your entire routine.
— Delivered as a digital download + a black-and-white printable version
THE BEST PART?
This isn't about creating a picture-perfect week that only works when everything goes right.
It's about having a system you can return to, adjust, and actually use in real life.
Get your wellness routine organized & start building habits you can actually maintain.
ONLY $17!
03. 1:1 FITNESS + NUTRITION COACHING
Ready to stop piecing everything together on your own?
You know you want to make a change. You want to feel stronger, build muscle, lose body fat, improve your nutrition, and finally feel confident in your body and the way you're showing up for yourself.
But maybe you've tried doing it on your own.
You've followed plans, tracked macros, started over on Mondays, and spent way too much time wondering whether you're doing the right things.
That's where personalized coaching comes in.
With our 1:1 Fitness + Nutrition Coaching, you get more than a workout plan or a set of nutrition targets.
You get an individualized strategy, ongoing guidance, accountability, and a coach who helps you assess what's working, make adjustments, and navigate the inevitable ups and downs along the way.
THIS IS FOR THE WOMAN WHO WANTS:
A personalized nutrition strategy built around her goals and lifestyle.
A customized training program designed to help her build strength and make progress.
Ongoing coaching, feedback, and accountability.
Support navigating busy schedules, social events, travel, and imperfect weeks.
A coach who knows when to push, when to adjust, and what to prioritize next.
BLACK FRIDAY BONUSES:
01. A FREE WALKING PAD !!!
A little something to help you get more movement into your day!
02. LOCK IN OUR 2026 COACHING RATES
Secure your coaching investment before our rates change in the new year.
03. FLEXIBLE START DATE
Want to get everything set up now but can’t start right away? No problem. You can reserve your spot and delay your coaching start until January.
We're opening FOUR spots on Cassie's coaching roster for this Black Friday event so if you've been waiting for the right time to invest in yourself, this is your opportunity.
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RESULTS
