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Scrub & Sculpt: 90 day reset

Getting back to basics

Progressive Training

Start simple, build strong – movements progress safely so you never feel overwhelmed.
Respect your shifts – designed around the physical demands of long OR and clinical hours.
Restore trust in your body – move, lift, and train without pain or hesitation.
Confidence in every phase – regain strength, stability, and endurance you can rely on daily.

Core stability and endurance building

Strengthen your foundation – build core stability to protect your back and joints.
Last longer on shift – improve muscular endurance so fatigue doesn’t hit halfway through.
Work with less strain – reduce the wear-and-tear of standing, bending, and assisting in procedures.
Perform with confidence – stay sharp, strong, and steady through even the longest cases.

Full FitIn app access

Workout tracking, direct messaging, and ongoing trainer support.

Meal prep guidance and simple nutrition support

Fuel your recovery – support muscle repair and steady energy after long shifts.
Simple, sustainable nutrition – easy-to-follow guidance without fad diets.
Results that last – build habits you can stick with, even during back-to-back cases.

Progressive Training

Start simple, build strong – movements progress safely so you never feel overwhelmed.
Respect your shifts – designed around the physical demands of long OR and clinical hours.
Restore trust in your body – move, lift, and train without pain or hesitation.
Confidence in every phase – regain strength, stability, and endurance you can rely on daily.

Core stability and endurance building

Strengthen your foundation – build core stability to protect your back and joints.
Last longer on shift – improve muscular endurance so fatigue doesn’t hit halfway through.
Work with less strain – reduce the wear-and-tear of standing, bending, and assisting in procedures.
Perform with confidence – stay sharp, strong, and steady through even the longest cases.

Full FitIn app access

Workout tracking, direct messaging, and ongoing trainer support.

Meal prep guidance and simple nutrition support

Fuel your recovery – support muscle repair and steady energy after long shifts.
Simple, sustainable nutrition – easy-to-follow guidance without fad diets.
Results that last – build habits you can stick with, even during back-to-back cases.

Progressive Training

Start simple, build strong – movements progress safely so you never feel overwhelmed.
Respect your shifts – designed around the physical demands of long OR and clinical hours.
Restore trust in your body – move, lift, and train without pain or hesitation.
Confidence in every phase – regain strength, stability, and endurance you can rely on daily.

Core stability and endurance building

Strengthen your foundation – build core stability to protect your back and joints.
Last longer on shift – improve muscular endurance so fatigue doesn’t hit halfway through.
Work with less strain – reduce the wear-and-tear of standing, bending, and assisting in procedures.
Perform with confidence – stay sharp, strong, and steady through even the longest cases.

Full FitIn app access

Workout tracking, direct messaging, and ongoing trainer support.

Meal prep guidance and simple nutrition support

Fuel your recovery – support muscle repair and steady energy after long shifts.
Simple, sustainable nutrition – easy-to-follow guidance without fad diets.
Results that last – build habits you can stick with, even during back-to-back cases.

Build Strength & Energy Foundation

In just 12 weeks, you’ll establish a consistent workout routine designed around your demanding healthcare schedule. Workouts focus on bodyweight and functional strength to boost energy, improve posture during long shifts, and reduce fatigue.

Simplify Nutrition & Meal Prep

You’ll master quick, repeatable meal prep routines with grocery list guidance so you can fuel your body with balanced protein, carbs, and fats. By the end of 3 months, you’ll have a system that keeps you energized at work without relying on vending machines or skipped meals.

Achieve Noticeable Progress & Confidence

This program is designed to create visible changes—leaner body composition, increased endurance, and better daily recovery—so you can feel stronger, more confident in scrubs, and ready to level up into advanced training phases.

Get Started

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