BSF Personal Training

Hey, I am getting in shape by working out with BSF Personal Training. Checkout https://bsfgym.fitbudd.com to know more.

Sedentary: No exercise and have a desk job

Exercise multiple times a day or have a physically challenging job

Working days

Working hours

Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

Scott McCarthy

The BSF Personal Training team is here to give you the professional and effective  Personal Training experience you deserve.   We are a diverse, well trained, professional, and caring group.  We Pride ourselves in going above and beyond for our clients.  We are experts at creating and coaching you through a detailed, results driven, effective plan, based on your goals and background.  Check out the plans we have to offer.  Pick the level of coaching that best fits your needs.  sign up for the plan.  Download the app and get started with a detailed, focused plan to meet your goals.

BSF gym mobile app

Instagram

Facebook

Youtube

Balance Strength & Fitness Center Homepage

Welcome to the Balance Strength & Fitness app

Kickstart your fitness journey with the BSF24 Starter Program — a complete 1 month strength and conditioning plan. Designed for beginners or anyone looking to get back on track, this program gives you proven workouts, nutrition guidance, and daily habit tracking all inside the BSF24 app. One-time purchase, 1 month of access.

BSF24 Starter Program - (1 month) - Workout & Nutrition

Take your training to the next level with BSF24 Essential Coaching. This tier is designed for clients who want a personalized plan, tailored nutrition guidance, and direct monthly support — all while training on their own schedule. 

Essential Coaching gives you structure, accountability, and confidence that every workout is built for your goals.


BSF24 - Essential Coaching

 For clients who want a high level of support and faster results, BSF24 Elite Coaching offers advanced personalization, weekly accountability, and direct feedback. With consistent check-ins and detailed guidance, you’ll always know your training and nutrition are dialed in. 

 Elite Coaching is the best option for those who want more structure and hands-on coaching without stepping into the full VIP experience.


BSF24 - Elite Coaching

BSF24 VIP Coaching is our most exclusive online coaching experience. This tier is designed for clients who want direct weekly access to their coach, faster feedback, and the highest level of accountability available online. With weekly live sessions, unlimited video feedback, and priority support, you’ll have the confidence of knowing your training, nutrition, and lifestyle are dialed in every step of the way.


BSF24 - VIP Coaching

Level up your coaching experience with the Priority Upgrade. This add-on gives you an additional 1-on-1 live Zoom/FaceTime coaching session each week, so you’ll get more facetime, faster adjustments, and extra accountability to keep you on track. Perfect for clients who want maximum support and results.

Priority Upgrade

Build real strength in just 5 weeks with the BSF24 “Forged in Five” program. This barbell-based training cycle focuses on the Big 3 lifts — Squat, Bench, and Deadlift — using proven percentages to help you progress safely and efficiently. Every workout is loaded with accessory work to build muscle and fix weak points, finishing with a core challenge to keep you balanced and strong.

🔹 Plan Includes
- 5-Week Structured Barbell Program
- 3 Training Days/Week: Squat · Bench · Deadlift
- Proven % Progression (65% → 95% of 1RM)
- 12+ Accessory Sets per Session
- Core Work Every Workout

🔹 How It Works
- Enter your 1RM (Squat, Bench, Deadlift) → program calculates your training weights.
- Each week, intensity progresses from 65% up to 95% of your max.
- Accessory lifts target weak points and add muscle where you need it most.
- Core finishers lock in stability and strength.
- Log each session in-app to track performance and progress.

Forged in Five

Forged in Five: 5 Weeks to PRs