Exercise Equipment List for In-Person Training
This is the full list of machines and free weights we use during in-person sessions at OneLife Fitness Redmill. It’s organized by muscle group and training style to help you understand what to expect, stay on track, and feel confident using each piece. Whether you're following a custom program or training with me in person, this guide keeps everything clear and accessible. Click the links below.
Curated Articles for Clients
Discover the tools and knowledge you need to succeed! Click any of the buttons below to explore our handpicked articles designed to guide, inspire, and support your health and fitness journey. Your next step to a better you is just a click away!
🧠 Mindset & Motivation
- The Power of Mindset in Fitness: Overcoming Mental Barriers
Learn how mental resilience, goal-setting, and self-talk can dramatically affect your fitness journey. - Why Consistency Is Key to Long-Term Fitness Success
This article explains why showing up regularly — not perfectly — is the true secret to progress. - How to Set and Achieve Realistic Fitness Goals
Breaks down how to set clear, achievable goals to stay on track and build lasting habits.
🍎 Nutrition Essentials
- How to Track Calories: A Beginner’s Guide for Fat Loss
Step-by-step instructions on how to track calories and build awareness around your intake. - The Role of Nutrition in Achieving Fitness Goals
Explores how nutrition complements your workouts and accelerates results. - How Much Protein Should You Eat Daily?
A science-based guide to determining your ideal protein intake for muscle, recovery, and fat loss.
🏋️♀️ Training & Recovery
- The Benefits of Strength Training for Beginners
Covers the physical and metabolic advantages of resistance training for long-term health. - 4 Keys to Success in Fitness
An overview of the four most critical components of sustainable fitness success. - The Final Diet Pyramid: Mastering Health With Daily Fundamentals
Introduces your foundational system and how it simplifies fitness into daily habits. - 12 Essential Tools for Fitness Success
A rundown of helpful tools — from heart rate monitors to smart scales — that make the process easier. - The Power of Heart Rate Zones
Learn what each heart rate zone means and how to train in the right one for your goal. - 4 Effective Warm-Up Exercises to Get Your Heart Rate Into Zone 2
A simple warm-up routine to help you safely and effectively prepare for cardio or strength sessions. - Effective Post-Workout Stretch Routines for Recovery
Outlines post-workout stretching to reduce soreness, improve flexibility, and enhance recovery. - A Guide to Machine-Based and Beginner-Friendly Ab Exercises
Provides core training options that are safe, effective, and easy for beginners to follow. - The Importance of Recovery: How Rest and Sleep Impact Your Fitness Progress
Explains why recovery is just as important as training — especially when building muscle and losing fat.
Foundations of Success
- Set a clear, realistic goal
- Have a plan. This should include nutrition, strength training, cardio, daily activity (e.g., steps), and sleep.
- Establish a deadline.
- Build a routine.
- Prepare for the day the night before.
- Stay accountable.
The Final Diet Pyramid
The Final Diet Pyramid emphasizes the importance of three daily non-negotiables: steps, whole foods, and quality sleep. These create a stable foundation for long-term health and success.
Structuring a Nutrition Plan
Here's how we initially structure a client's nutrition plan:
- Estimate daily calorie needs.
- Set a protein target of 1 gram per pound of ideal body weight, spread out over 3-5 meals daily.
- Set a fiber target of approximately 15 grams per 1,000 calories.
- Allocate at least 20% of daily calories to fat.
- After determining target protein, fiber, and fat levels, the client's remaining calories can come from their preferred combination of protein, carbs, or fat, as long as they stay within their calorie goal.
New Mini E-Book: Nutrition Made Simple
Simplify your nutrition with "Nutrition Made Simple," a guide to whole foods, balanced diets, and practical strategies for lasting health success.
Essential Fitness Tools
Achieving your fitness goals starts with the right tools. Here are 12 essentials that will set you up for success in fitness, nutrition, and recovery.
Nutrition: The Key to Lasting Results
Exercise plays a role, but true progress starts with what you eat. By focusing on understanding nutrition, meal prep, and healthy, simple recipes, my clients build sustainable habits that fuel their workouts, optimize recovery, and create long-term change.
It's not just about working hard—it's about eating smart to achieve and maintain results. I strongly encourage clients to start with the Success Starter Pack and gradually add other recipe books as they become more confident with meal prep and healthy eating.
At the Final Diet Fitness Company, we stand by our products and believe in your satisfaction. That’s why we offer a 30-day unconditional return policy on all digital products, including e-books.
No Questions Asked Refunds
If you are not 100% satisfied with your purchase, you can request a refund within 30 days of the purchase date — no questions asked.
You are eligible for a refund regardless of whether the product has been downloaded or accessed.
There are no forms, explanations, or additional requirements to receive your refund.
At the Final Diet Fitness Company, we stand by our products and believe in your satisfaction. That’s why we offer a 30-day unconditional return policy on all digital products, including e-books.
No Questions Asked Refunds
If you are not 100% satisfied with your purchase, you can request a refund within 30 days of the purchase date — no questions asked.
You are eligible for a refund regardless of whether the product has been downloaded or accessed.
There are no forms, explanations, or additional requirements to receive your refund.
1. Nutrition Fundamentals
Master the essentials of healthy eating with this comprehensive guide:
- Understand digestion, nutrient absorption, and the role of macronutrients and micronutrients.
- Hydration tips to boost energy and performance.
- Practical meal planning for busy lifestyles.
- Learn the science of satiety and energy balance for sustainable weight management.
2. Meal Prep Made Simple
Revolutionize your approach to healthy eating with this ultimate guide:
- 40+ easy-to-follow recipes for every meal, snack, and dessert.
- Learn how to calculate your caloric needs and plan meals efficiently.
- Practical tips for grocery shopping, safe food storage, and building a sustainable meal prep routine.
3. Fit in a Flash Cookbook
Stay on track with 70+ quick, high-protein, high-fiber recipes:
- Meals ready in under 10 minutes with 5 ingredients or fewer.
- Budget-friendly, with vegan and gluten-free swaps included.
- Handy grocery lists, measurement conversions, and ingredient swaps.
1. Nutrition Fundamentals
Master the essentials of healthy eating with this comprehensive guide:
- Understand digestion, nutrient absorption, and the role of macronutrients and micronutrients.
- Hydration tips to boost energy and performance.
- Practical meal planning for busy lifestyles.
- Learn the science of satiety and energy balance for sustainable weight management.
2. Meal Prep Made Simple
Revolutionize your approach to healthy eating with this ultimate guide:
- 40+ easy-to-follow recipes for every meal, snack, and dessert.
- Learn how to calculate your caloric needs and plan meals efficiently.
- Practical tips for grocery shopping, safe food storage, and building a sustainable meal prep routine.
3. Fit in a Flash Cookbook
Stay on track with 70+ quick, high-protein, high-fiber recipes:
- Meals ready in under 10 minutes with 5 ingredients or fewer.
- Budget-friendly, with vegan and gluten-free swaps included.
- Handy grocery lists, measurement conversions, and ingredient swaps.
- Fit in a Flash >
- Nutrition Fundamentals >
- Meal Prep Made Simple >
- Fit in a Flash >
- Nutrition Fundamentals >
- Meal Prep Made Simple >
- Individuals looking to gain a better understanding of meal prepping, enhance their nutrition knowledge, and access over 110 healthy, high-protein recipes that are simple to make with 5–6 ingredients in under 10 minutes.
- Individuals seeking sustainable habits for long-term health and wellness.
- Individuals looking to gain a better understanding of meal prepping, enhance their nutrition knowledge, and access over 110 healthy, high-protein recipes that are simple to make with 5–6 ingredients in under 10 minutes.
- Individuals seeking sustainable habits for long-term health and wellness.
The books are available as an e-book in PDF format, designed for instant digital download. It’s optimized to fit most smartphones, making it easy to access on the go.
The books are available as an e-book in PDF format, designed for instant digital download. It’s optimized to fit most smartphones, making it easy to access on the go.
Once your purchase is complete, you’ll receive an email with a link to download the books. You’ll be able to download them right away and start your fitness journey immediately.
Once your purchase is complete, you’ll receive an email with a link to download the books. You’ll be able to download them right away and start your fitness journey immediately.
Yes! The books include options for vegan, gluten-free, and other dietary preferences. There are ingredient swaps and tips to tailor the meals to your individual needs.
Yes! The books include options for vegan, gluten-free, and other dietary preferences. There are ingredient swaps and tips to tailor the meals to your individual needs.
The Coaching Vault: Curated Content for Clients — over 50 fitness
Understanding Sarcopenia and Its Impact on Aging
Sarcopenia, the loss of muscle mass with age, is a serious concern for those over 50. Discover how strength training is the most effective way to prevent this condition and improve quality of life.
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