Take your health personal!
Royal Roots Health & Wellness Mission: Promoting bodies and minds using whole person-centered care, cultivating illness prevention; and health promotion. Our coaching business is dedicated to transforming lives by imparting the wisdom of proper stewardship for the body – the temple of our well-being. We believe in a proactive approach, shifting the focus from managing illness to cultivating robust health. Our core solution lies in providing high-level guidance to individuals facing a body in crisis. For our ideal clients, we offer a comprehensive and empowering journey towards wholeness. Through personalized coaching, we educate and guide individuals on making informed choices that foster health. Rather than nurturing sickness, we instill practices that promote vitality and longevity. Our approach is not merely about addressing symptoms; it's about nurturing the body to thrive. In essence, we empower our clients to become stewards of their own temples, equipped with the knowledge and tools needed to proactively cultivate health. By understanding the intricacies of nutrition, lifestyle choices, and holistic well-being, our clients embark on a transformative journey that transcends mere symptom management. We believe in the potential for profound, lasting change and aim to guide our clients towards a life where their bodies flourish, will be resilient in the face of challenges, and have abundance in vitality.
Your personal coach is now in your pocket!
Success Stories
Progress not Perfection
Changing my lifestyle changed my life!
Sweat Equity!
Cut & Conquer
Achieving a shredded physique requires a strategic combination of strength training, cardio, and nutrition. A well-structured workout plan focuses on compound movements like deadlifts, squats, pull-ups, and bench presses to build muscle and increase metabolic rate. Incorporating high-intensity interval training (HIIT) sessions can further enhance fat loss by boosting calorie burn during and after workouts. Nutrition plays a crucial role; maintaining a slight calorie deficit while consuming sufficient protein supports muscle preservation and fat loss. Consistency, adequate rest, and progressive overload are key factors in revealing a lean, defined physique over time. A gym based program to help you lose weight and body fat whilst gaining muscle tone and strength and improving fitness levels. Get "shredded" now!
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Free
for first 3 days
The Movement Method
A comprehensive one-on-one personal training package offers a tailored fitness experience designed to meet your unique goals and lifestyle. It begins with an in-depth fitness assessment to evaluate your current health status, movement patterns, and objectives. Based on this assessment, a customized workout plan is developed, incorporating strength training, cardiovascular exercises, and mobility work, all structured to progressively challenge and improve your fitness levels. Nutritional guidance complements your training, providing meal planning and dietary advice to support your fitness journey. Regular progress tracking, including body measurements and performance metrics, ensures that you stay on course and make necessary adjustments. Ongoing support through scheduled check-ins and open communication channels keeps you motivated and accountable, making this personalized approach an effective path to achieving lasting health and wellness goals. This membership is exclusive to a limited number of clients where I create a fully personalized program with the goal of enhancing your lifestyle, resources and preferences. Each session is $50 twice a week for 6 weeks = $600 10% off if paid in full.
One on one coaching
Weekly 1-1 video calls
Personalised fitness plan with video demonstrations & instructions to perform
Personalised meal plan & recipes
Regular progress check-ins
Regular updates in plans based on your progress
24/7 chat support
Free
for first week
Cycle 6
A well-structured 6-day workout and nutrition plan with one rest day is ideal for individuals aiming to build muscle, enhance endurance, and maintain consistent energy levels. This regimen typically involves training six days a week, focusing on different muscle groups or workout modalities each day, followed by a dedicated rest day to allow for recovery and muscle growth. Workout Plan: A common approach is the Push/Pull/Legs (PPL) split, repeated twice weekly: • Day 1: Push – Chest, shoulders, and triceps exercises. • Day 2: Pull – Back and biceps workouts. • Day 3: Legs – Focus on quadriceps, hamstrings, and calves. • Day 4: Push – Repeat or vary exercises from Day 1. • Day 5: Pull – Repeat or vary exercises from Day 2. • Day 6: Legs – Repeat or vary exercises from Day 3. • Day 7: Rest – Full rest or light activities like stretching or yoga. This split ensures each muscle group is trained twice a week, promoting balanced development and adequate recovery. Nutrition Plan: Nutrition is crucial to support this intensive training schedule. A balanced diet rich in lean proteins, complex carbohydrates, and healthy fats is recommended: • Proteins – Essential for muscle repair and growth. Include sources like chicken, fish, legumes, and tofu. • Carbohydrates – Provide energy for workouts. Opt for whole grains, fruits, and vegetables. • Fats – Support hormone production and overall health. Incorporate nuts, seeds, and avocados. Meal timing can also enhance performance and recovery. Consuming a protein-rich meal or snack post-workout aids in muscle repair. Rest Day: The designated rest day is vital for muscle recovery and preventing overtraining. Engaging in light activities like walking or yoga can promote blood flow and flexibility without taxing the body. By adhering to this 6-day workout and nutrition plan, individuals can achieve significant improvements in strength, endurance, and overall fitness.
Let's warm up, LIFT HEAVY, and train our breathing. The results of 3 to 5 inches missing from your waist, 15 to 20 pounds lighter, and energy through the roof is enough to start rebuilding yourself TODAY!
Free
for first 3 days
Buns of Steel
Introducing the “Buns of Steel”, a comprehensive 8-week glute-focused workout program designed to sculpt, strengthen, and enhance your posterior. This program targets all three gluteal muscles—the gluteus maximus, medius, and minimus—through a variety of exercises that promote muscle growth and improve overall lower-body strength. Program Highlights: • Duration: 8 weeks • Frequency: 3 workouts per week • Session Length: Approximately 50–60 minutes per session • Equipment Needed: Bodyweight, resistance bands, dumbbells, and machines • Training Level: Intermediate Each week, you’ll engage in workouts that progressively increase in intensity, incorporating exercises such as hip thrusts, squats, lunges, and glute bridges. The program emphasizes proper form and mind-muscle connection to maximize glute activation and minimize the risk of injury. Additionally, incorporating warm-up and cool-down routines ensures muscle preparedness and recovery. By committing to the “Buns of Steel,” you’ll not only work towards achieving a toned and lifted gluteal region but also enhance your overall posture, balance, and lower-body functionality. Consistency, dedication, and proper nutrition will be key to unlocking your full potential and attaining your fitness goals.
Strategy and thorough instruction on activating and growing your glutes!
Free
for first 3 days
Back to Eden
This eating plan build your body, mind, and spirit based on your blood type. What you were put on this earth as when the Lord formed you. You were quite literally chosen to be Type A, or Type O, Type B, or Type AB. You will learn how to eat, shop, and workout specific to your blood type.
Meal details and nutrition guidance, workouts specifics, and weekly roundtable video calls.
Free
for first 3 days
Finish the Set.
In strength training, focusing on repetitions (reps) and sets is crucial for achieving specific fitness goals. A repetition is a single execution of an exercise, while a set is a group of consecutive repetitions performed without resting. For instance, performing 10 push-ups constitutes one set of 10 reps. The number of reps and sets you perform can influence your workout outcomes: • Strength Development: Performing 1–5 reps per set with heavier weights (80%–100% of your one-repetition maximum) focuses on building maximal strength. • Muscle Growth (Hypertrophy): Executing 6–12 reps per set at 60%–80% of your one-repetition maximum is effective for increasing muscle size. • Muscular Endurance: Engaging in 12–15 or more reps per set with lighter weights (less than 60% of your one-repetition maximum) enhances endurance. Incorporating progressive overload—gradually increasing the weight, reps, or sets over time—is essential for continual improvement. Additionally, controlling the tempo of each rep, such as slowing down the lowering phase, can increase time under tension, further stimulating muscle growth. Remember, consistency and proper form are key to maximizing the benefits of your workout plan.
Exercises that can be done on at your won pace. ;
Increase reps and muscle mass.
Decrease fat and inches.
Free
for first 3 daysDoming'A Horner
Genetics-Based Program Designer: Certified Personal Trainer/Nutritionist
It would Being a certified personal trainer was a lifestyle long before it became a profession. Specializing in the root cause of illness I focus on how to assist the body is its healing process. I used to be plagued with migraines a couple times a month and lasted for days. It was researching what I was feeding my body where I was able to reverse the effects of migraines to where I no longer have them. I took that same drive and determination and applied it to the healing process of others. I use culinary medicine to assist in this healing process. I had to learn how to read labels of the food I buy, and how to properly prepare clean, whole, foods! I am MING your wholeness coach!
Complete personalised fitness solution
One-to-one Video Calls
Connect with me over one-to-one video calls to discuss your goals, progress, techniques and more.
Compliance Tracking
Build long term healthy habits with weekly and monthly compliance trends for workouts, nutrition and everything else.
Wearable Integration
Connect your wearable device with the app to track your daily activity levels and workout metrics like heart rate and calories burnt.
Weekly Check-ins
Check-in with weekly photos and measurements to keep track of your progress. Make amends whenever required.
Personalised Workouts
Get frequent tweaks on your workout plan based on your heart rate, feedback and of course, your schedule & preferences.
Customised Nutrition
Get meal plans based on your dietary preferences. I will constantly update your plan to ensure you get to eat what you like while keeping it healthy.
Frequently Asked Questions
Can I create my own workout from this app for free?
Yes, you absolutely have the ability to create your own workout for free.
If I had a paid subscription am I able to switch to a free version?
You are able to switch to a free version of the app however, paid subscriptions unlock more options of care and nutrition.
Can I book A one on one session from the app?
You can book a one on one session from the app. You will have the option of doing a virtual one on one regarding nutrition or a one on one session in person strength training session. Once the session is paid for you will be able to select a slot from the availability calendar.
