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90 Day Plan



Kick start your life with this 12-week personal training professional fitness program for male, female, beginners, seniors, free assessment; designed by OSTEOPATHIC FITNESS®, in my Private Training Gym in Ridgefield CT, or I can come to you in: New Canaan CT, Wilton CT, Redding CT, South Salem NY, Pound Ridge NY, North Salem NY or NYC for males and females at home.

If your goal is to start exercising, lose weight and to train to excel in order to get fit with results, this 12-Week Program challenge gives you all the tools you need to start exercising, to build total body strength, enhance cardiovascular endurance, gain muscular definition, lose weight, improve health and increase energy.

12 weeks is a good time frame to set some short-term fitness goals and get fit with results by training with a personal training professional. It's just enough time to be able to notice a positive transformation to one's physique.

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90 day fitness challenge

Greg developed this 90-day fitness program to answer one major question: What’s the best way for someone who isn't' going to the gym to go from average to get fit and lose weight with results in that much time?


Greg is a personal training professional that wrote the workout program based on his success and results with a massive high-profile list of clienteles. Instead of a meal plan, he set up a series of 16 principles to help set the base. No regimented diet, no confusing methodology, just challenging sets and rules of living that have a big impact in a short period of time.

If you’re new to working out, or just getting back into it, elevate yourself out of a sedentary lifestyle with this 90 day program challenge.


With that, you're ready to go. Best of luck on your reformation. And remember, everybody is different. Your experience will be unique. Your challenges will be your own.

Greg has worked with an extensive and impressive list of working types, male, female, seniors, 50 year old's, athletes and celebrities; through his OSTEOPATHIC FITNESS® programs at his Private Gym; that will train you to challenge and excel to get fit with the results you desire. Call for free assessment. 

Your 90 Day Workout Plan, Training and Coaching


A 90-day workout plan can help you establish a structured routine for best results and make progress towards your fitness goals. Here's a general outline of a 90-day workout plan that you can customize based on your fitness level, goals, and preferences:

  1. Set specific goals: Define what you want to achieve during the 90-day period. Whether it's building strength, improving cardiovascular fitness, losing weight, or a combination of these, having clear goals will guide your workouts.

  2. OSTEOPATHIC FITNESS®PTP will-assess your current fitness level: Before starting any new exercise program, it's essential to evaluate your current fitness level for best results. This will help you determine your starting point and progress appropriately. You can assess your strength, endurance, flexibility, and body composition.

  3. OSTEOPATHIC FITNESS® will create a balanced workout schedule: Aim for a combination of cardiovascular exercises, strength training(lift), flexibility work, and rest days. Here's a sample breakdown:

    • Strength training(LIFT): Perform two to three strength training sessions per week. Focus on major muscle groups and include exercises such as squats, lunges, push-ups, rows, and overhead presses. Vary the exercises, sets, and repetitions over the 90 days to ensure continued progress.

    • Cardiovascular exercise:. We will gradually increase the duration and or intensity of your cardio workouts as your fitness improves at your own pace.

    • Flexibility and mobility: OSTEOPATHIC FITNESS® will incorporate stretching exercises and activities that improve flexibility and mobility, such as yoga or Pilates. Include dynamic warm-up exercises before each workout and static stretches after your sessions.

    • Rest and recovery: We recommend for one to two rest days per week to give your body time to recover and adapt to the training stimulus.

  • Progression and variety: OSTEOPATHIC FITNESS® will gradually increase the intensity, duration, or resistance of your (LIFT)workouts as your fitness improves. This can be done by adding more weight, increasing the number of sets and repetitions, or incorporating more challenging exercises. Also, introduce variety to your workouts to keep them engaging and prevent plateaus.

  • OSTEOPATHIC FITNESS® will Monitor your progress: Keep track of your workouts, noting the exercises, weights used to lift, repetitions, and sets performed. Also, track other measurements like body weight, body measurements, and how you feel during and after workouts. Regularly evaluate your progress to stay motivated and make adjustments if needed.

  • Proper nutrition and hydration: OSTEOPATHIC FITNESS® will help you support your workouts with recommendations of a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats. Stay hydrated by drinking water throughout the day.

  • Seek guidance if needed: If you're new to exercise or have specific health concerns, OSTEOPATHIC FITNESS® will help you design a customized workout plan based on your needs and goals.

Remember to listen to your body, take rest days when needed, and adapt the plan as necessary to accommodate any changes or limitations that may arise during the 90-day period.

Call today for free transformation session 203-240-4020.

383 Main Street, Ridgefield CT, 06877

Serving Ridgefield, Wilton, Redding, New Canaan, North Salem NY, South Salem NY, Lewisboro NY, Pound Ridge NY.

Herzog Body Tech LLC

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