weight management solutions

FO Fitness’ Weight Management solutions creates individual, evidence-based reports and action plans resulting in lifestyle changes for your weight loss success and well-being. We will educate and challenge you to make healthier eating choices, resulting in increased adherence, accountability and ultimately becoming leaner, fitter and healthier.  

We offer a range of services that will enhance your performance, body composition and health. Whether you are trying to improve your sports performance, lose body fat, gain muscle mass, or just feel more healthy and energized, we can help.

body composition assessment

Body Composition Assessment at FO Fitness

FO Fitness instructors will conduct a Body Composition Assessment (BCA) for clients looking to change their body composition.  The  BCA is useful if you are trying to lose body fat, put on muscle mass or just improve your sporting performance. Knowing your body composition can also help you see the effect of different types of training, nutritional interventions or supplement use on body fat and muscle mass levels. A BCA will provide a starting foundation and each subsequent reading can be used for long term assessments and progress reports. The BCA will assess the effectiveness of any weight loss or physical activity program.


Body Composition Assessment includes:

  • Body Fat Percentage

  • Body Water Percentage

  • Bone Mass

  • Daily Calorie Intake

  • Metabolic Age

  • Muscle Mass

  • Perfusion Index

  • Pulse Oxygen Saturation

  • Pulse Rate

  • Physique Rating

  • Visceral Fat

  • Waist-to-Height Ratio

  • Weight


Benefits of Body Composition Measurement:

  • To identify health risk associated with excessively low or high levels of total fat

  • To identify health risk associated with excessive accumulation of intra-abdominal fat

  • To promote understanding of health risks associated with too little or too much body fat

  • To assess the effectiveness of nutrition and exercise interventions in altering body composition

  • To estimate ideal body weight of clients and athletes

  • To formulate dietary recommendations and exercise prescriptions

  • To monitor growth, development, maturation, and age-related changes in body composition


Detox Program at FO Fitness

Nutrition and digestion is a key element to your overall fitness and wellness, and detoxifying has proven to be an effective element in weight management and weight training programs. FO Fitness’ Colon Cleansing and Body Detox Program cleanses and detoxifies the colon of accumulated toxic buildup and helps to prevent the formation of new build-up.


Colon Cleansing

Our preferred Colon Cleansing product is an all-natural 30-day cleansing system which includes:

Intestinal Cleanser, a cleansing fiber supplement.  

Paranil capsules which are an effective combination of 17 high-quality herbs that have traditionally been used to expel parasites.

KleriTea is a soothing herbal tea that helps to restore normal bowel function and promote regularity.


Additional benefits of the Colon Cleansing Program are:

  • Keeps the digestive tract from getting clogged with mucus, toxins, and metabolic waste

  • Promotes regularity and digestive health

  • Helps relieve poor digestion, including gas, bloating and occasional constipation

  • Supports a healthy liver

  • Promotes weight loss and a flatter stomach


Body Detox

Our preferred Body Detox product is an all-natural 30-day cleansing system which includes:


Toxinout herbal supplement that helps the body to protect itself from free radicals, which cause cellular damage.

DetoxiGreen is a potent blend of all 13 essential vitamins, plus green foods, minerals and enzymes; replenishes the nutrients necessary to good health and supports the immune system.

Flora Protect probiotics helps balance the flora of the digestive system as it replenishes hard-working strains of ‘good’ bacteria.


Additional benefits of Body Detox Program are:


  • Help maintain a healthier digestive system

  • Detoxifies the blood, liver, and other organs

  • Protects the intestinal flora by replenishing the most important strains of friendly bacteria in the intestines

  • Provides the foundation for a strong immune system, good health, and longevity

Our Detox products work best when taken together.

This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

dietary analysis

Dietary Analysis at FO Fitness

While other companies provide only food and activity logging, FO Fitness’ dietary analysis provides you a breakdown of the nutrients in your body and informs you of any dietary deficiencies you may have so that you can maintain a healthy lifestyle. The dietary analysis starts with an initial consultation to collect personal data pertaining to your current body composition goals, professional activity, fitness level, and eating habits.


Once the data is compiled, we provide the following information:

  • Estimated number of calories you typically consume; guidance on how to decrease your intake of high calorie and high fat foods, while providing options for you to make better nutritional choices that will enhance your levels of fitness and activity.

  • Identify deficiencies in macronutrients and micronutrients; make the necessary adjustments needed to obtain the proper amount of protein, carbohydrates, fat, fiber, and essential vitamins and minerals that is needed to maintain a healthy lifestyle

  • Estimated calories needed to meet your body composition goal to protect important lean muscle mass while we equip you with the resources, to achieve your ideal body and optimal health

  • Educational and motivational handouts


FO Fitness delivers a real "plan" for our clients to follow and make changes to meet their health goals.

grocery store tour

Grocery Store Tour at FO Fitness

By serving as your personal grocery shopping guide and providing related cheat sheets, FO Fitness will help set the tone for you to focus on which wholesome, natural energy boosting and nutritious foods to purchase. We will show you how to prepare daily meal plans so that you gain the optimum nutrition needed for your fitness performance, body composition and health.


We will explain what fresh nuts and grains are and how to cook them. We will spend time with organic fruits and vegetables; review what it means to eat organic meats and fresh seafood. We will also show you what ‘raw’ foods are and how they can add to your overall health. A cruise down the inner isles will be done to reinforce label reading.


This service includes:


  • A 45 minute grocery store tour,  

  • Guidance on how to select healthier options within each food category

  • Guidance on what to look for when reading food labels

  • Summary handouts


Who would benefit from this service?


  • Parents/college students

  • Anyone who is just learning how to prepare their own meals

  • Couples who need to learn how to shop and prepare meals

  • Anyone who wants to learn how to eat healthier on a tight financial budget

  • Anyone on a restricted diet


Note: Kitchen Cleanse can be added for an additional fee.

kitchen cleanse

Kitchen Cleanse at FO Fitness

Not sure where to start with your health? FO Fitness believes a new you starts with the magic in your kitchen and we will help you strike a synergistic balance between your physical exercise and food intake. We will lead you through a detailed, informational pantry and refrigerator cleanse. With our two-part Kitchen Cleansing Program, we will go through everything from canned food ingredients, keeping food fresh and storage suggestions.

Part 1. Health Assessment

The first process on your journey to establishing nutritious eating habits, will be to complete the Health Assessment. The Health Assessment will provide us with an understanding of what is going into your body from processed foods to genetically modified foods (GMO). This is vital to understanding your energy, health, productivity and mood. We will review and assess the foods you shop for and how they are prepared. This information is vital as it will help us guide you to make healthier eating choices and incorporate healthy, wholesome foods into your diet.

Part 2. Refrigerator/Pantry Cleanse

You will learn how to read labels and understand what the ingredients are and how they affect your health. We will explain the fats, proteins, and carbohydrates our bodies that benefit our bodies and the ones that do not. We will add foods to your diet that will increase your energy, health productivity and mood.

We will be discarding items from both your pantry and refrigerator that would sabotage your goals. This 45 minutes session will kick-start your journey towards better health and tasty cooking.

Note: Grocery store tour can be added for an additional fee.

metabolic testing

Metabolic Testing at FO Fitness

Metabolic testing provides a precise measurement of your resting metabolic rate (RMR). Resting metabolic rate is the number of calories required to perform vital body functions such as breathing and circulation while your body is at rest. About 50 to 75 percent of your total calorie expenditure can be attributed to resting metabolic rate. Achieving your ideal body composition begins with finding the right balance of exercise and caloric intake, but each person’s balance is unique. Metabolism can vary greatly from person to person and whether an individual’s goals are to improve body composition, build strength and endurance, or complete your first fitness event, an accurate metabolism reading is the key to success.


The cutting edge technology of the BodyGem enables us to establish an accurate calorie budget specifically for YOU so you can successfully achieve your goals. The BodyGem indirect calorimeter is a state-of-the-art, handheld device that accurately measures resting metabolic rate. The BodyGem is easy to use, delivering a resting metabolic rate measurement quickly and accurately. Useful as a tool for monitoring changes in metabolism; BodyGem gives you important information to help you achieve personal weight management and nutrition goals.


Metabolic Testing Benefits:

  • Knowing your metabolic rate reinforces that in order to accomplish your body composition goal, you need to feed your body, not starve it.

  • Gives you long-lasting results by teaching you to work with your body, not against it.

  • It helps you avoid plateaus, as frequent testing allows you to adjust your caloric intake.


What is Included:

  • A 30 minute metabolism assessment which includes the MedGem metabolic test.


The Day of your BodyGem Metabolic Measurement:

  • Do not eat or drink anything for at least 4 hours prior to your scheduled appointment. Water is okay.

  • Do not exercise (aerobic or strength training) for at least 4 hours prior to your schedule appointment.

  • Do not consume caffeine, nutrition supplements or medications containing pseudoephedrine for 4 hours prior to your scheduled appointment.

  • Do not smoke or use nicotine for 1 hour prior to your scheduled appointment.

  • Continue to take any prescribed medications.

sports nutrition

Sports Nutrition at FO Fitness

Eating well can be a daunting task whether you are a competitive athlete or someone who needs motivation for simple workout routines. FO Fitness’ Sports Nutrition plans are tailored to help you meet your body composition goal,  build and protect important lean muscle mass all while equipping you with the essential resources to achieve your ideal body and optimal health. Our sports nutrition plans model healthy eating patterns that can:  


  • Provide meal plans and grocery lists designed to meet your health and fitness goals

  • Establish a realistic date to reach your targeted goals



A FO Fitness "Nutrition Evaluation" means we work directly with you and your specific goals to determine what supplementation your body needs to perform at its optimal level.


How It Works: A Certified Fitness Nutrition Coach assesses your current 'state of being' by analyzing your age, height, weight, basal metabolic rate (BMR), thermic effect of foods, body composition, daily schedule, and current exercise activity. Based on our results, we will develop a personal nutrition plan that will help you attain your fitness goals. We will show you a specific, yet simple way to eat properly. Through your personalized Nutrition evaluation, we help you to understand:


  • What foods to eat

  • How much to eat

  • When to eat

  • How it relates to your body

  • How it relates to your lifestyle

We will have follow up consultations to review and evaluate your accomplishments and make sure you are on the path for YOUR success story