Our Services

Gaines & Grind empowers individuals to achieve their fitness goals through tailored workout plans, personalized nutritional guidance, and motivational coaching. We focus on building functional strength, promoting healthy eating, and fostering confidence for sustainable, lifelong wellness. Whether you're aiming to lose weight, gain muscle, or improve overall health, Gaines & Grind is here to guide you every step of the way.

Gym equipment shelf with medicine balls, dumbbells, and weight plates near a window with foggy glass.

What to Expect

The Day One or One Day booklet is your 8-week guide to transforming your body and building healthy habits. With tailored meal plans and progressive workouts, it’s designed to set you up for lasting success and confidence on your fitness journey.

A gym interior with exercise equipment, including treadmills, weight racks, and machines, and a man working out by running on a treadmill. Overlaid text reads 'One Day or Day One'. Contact information and location details are displayed at the bottom, including a phone number, Instagram handle, and city of Coral Springs, FL.

One Day or Day One 8 Week Plan

$40

The One Day or Day One booklet is your 8-week guide to transforming your body and building healthy habits. With tailored meal plans and progressive workouts, it’s designed to set you up for lasting success and confidence on your fitness journey.

One Day
A cozy gym locker room with exposed brick wall, hanging neon sign that reads 'Fight For Your Right', wooden bench, and a punching bag to the right.

Keys to Success

Consistency is Key: Stick to the plan—show up for every workout and follow the meal plan daily. Progress comes from steady effort, not perfection.

Focus on Progress, Not Perfection: Embrace small, daily improvements. Every step forward, no matter how small, brings you closer to your goals.

Trust the Process: Change takes time. Stay patient, trust the program, and celebrate the milestones along the way. Your dedication will pay off!

Believe in yourself