Week 1 & Week 12
6 tests, valued at over $600
DEXA body composition scan, RMR metabolic test and VO2 max test at the start and again at the finish, so you can see exactly what changed.
Bellmore · Limited to 12 sign-ups
12 Week Body CompTransformationProgram
Measured from start to finish. Test on day one, train up to twice a week in Bellmore in small classes of 4 or fewer, Monday, Wednesday and Friday at 7, 8 or 9am, get coached through the holidays, then retest in January and see exactly what changed.
StartsMon, Nov 2
EndsFri, Jan 22
Kickoff in
--days
--hrs
--min
--sec
Week 1Before testingDEXA · RMR · VO2 max
Week 12After testingSame tests. Your proof.
- 12Sign-ups max
- 4Max people per class
- 6Tests valued $600+
- 10%Off recovery services
Why November 2
Most people lose the holidays.
You'll measure them.
Thanksgiving, December parties, travel and New Year all land inside these twelve weeks. Instead of starting over in January, you'll walk into the new year with coaching, a training rhythm, and before-and-after data that shows what you built.
What you get
Everything you need for
twelve focused weeks.
Week 1
Kickoff orientation
We walk through the program, your training plan, and your nutrition and lifestyle protocols, built from your results.
Every week · Bellmore office
Up to 24 training sessions
Attend up to 2 coached sessions a week for 12 weeks, with no more than 4 people per class. Monday, Wednesday and Friday at 7, 8 or 9am.
Every week · Anywhere
Fitness programming for days away from the facility
Written sessions for the days you train at home, at your gym or on the road, including Zone 2 cardio set by your own VO2 max heart-rate zones.
2 per month · Zoom
Group Zoom calls
Health-optimization sessions on nutrition, training, supplements, lifestyle and other areas of focus.
- Nutrition
- Training
- Supplements
- Lifestyle
- Recovery
Anytime
Chat with dietitians
Send a meal, a menu or a question and get nutrition feedback whenever you need it.
Member perk · 10% off
Access to recovery services
Recover faster between sessions with 10% off at Prefusion.
- Red light
- Compression boots
- IV therapy
- Supplements
Anytime
Chat with coaches & staff
Training and lifestyle questions answered without waiting for your next session.
Morning strength sessions
Heavy lifts.
Every rep coached.
Squats, deadlifts, presses and rows, taught and progressed with a coach beside you. Attend up to 2 sessions a week in Bellmore, chosen from Monday, Wednesday and Friday mornings, in classes capped at 4 people, built around the compound lifts that change body composition.
Every Monday, Wednesday & Friday
Pick your morning time
Max 4 people per class and only 12 sign-ups total, so a coach is watching every rep.
The 12 weeks
November 2 to January 22,
week by week.
Tap any week to see what's happening. Three phases carry you through the holidays and into a retest.
Group call topics
Two live group Zoom calls each month. Sample topics below; the final schedule is shared at kickoff.
November
Nutrition from your numbers. Turning RMR and DEXA into calorie and protein targets.
Training for strength. Progressive overload, form and your sessions away from Bellmore.
December
Supplements that earn their place. Evidence-based picks from Thorne and Pure Encapsulations.
Lifestyle through the holidays. Sleep, stress, alcohol, travel and parties.
January
Recovery and conditioning. Using your VO2 max zones to build your engine.
Your plan after week 12. Reading your retest and setting the next 90 days.
Before & after testing
Three tests. Twice.
One honest answer.
The same measurements in Week 1 and Week 12, on the same equipment, so the change you see is real.
Body composition
Zone 2 · Fat burning
Your fat-burning
zone, measured.
Age-based formulas like 220 minus your age can miss your true max heart rate by 10 beats or more. Your VO2 max test measures your ventilatory thresholds (VT1 and VT2) and turns them into five personal heart-rate zones. Zone 2 is where fat burning peaks, and it's the zone you'll use most on the days you're not training in Bellmore.
The fat-burning zone
Zone 2 is where your body burns the most fat.
As effort climbs, your body shifts from fat to carbs for fuel. Harder work burns more total calories per minute, but the amount coming from fat peaks in Zone 2, then drops off fast. Because your VO2 max test reads your breath, it shows exactly where your own fat burning peaks, so every off-day session lands in the right range.
- From fat
- From carbs
Z170% fat
Peak fat burnZ260% fat
Z335% fat
Z415% fat
Z55% fat
Bar height = total calories per minute. Typical pattern for illustration; your test shows your own numbers.
Fat-burning benefits
Train your body to run on fat
- Peak fat burning during the session. More of every calorie comes from stored body fat than at higher intensities.
- A better fat-burning engine over time. Zone 2 builds mitochondria, the part of your muscle cells that burns fat, so you burn more fat at the same heart rate.
- Metabolic flexibility. Your body gets better at switching to fat between meals and at rest, not just during workouts.
- Fat loss without losing muscle. It's easy enough to recover from, so it adds fat burning without cutting into your Bellmore strength sessions.
- Easy to repeat. Low stress on the joints, so you can stack 2–3 sessions a week through the holidays.
Your Week 12 retest shows the payoff: DEXA measures the fat you lost, and your VO2 max test shows whether you burn more fat at the same heart rate.
Your week
Strength in Bellmore. Zone 2 everywhere else.
Up to 2×Coached strength sessions in BellmoreMax 4 per class · Mon, Wed or Fri at 7, 8 or 9am
2–3×Zone 2 fat-burning sessions on your own30–60 min: incline walk, bike, rower or easy jog
Example: if your test puts VT1 at 140 bpm, your Zone 2 might be about 125–140 bpm. Your real range comes from your Week 1 test and is retested in Week 12.
Support between sessions
Coaching beyond
the gym floor.
Two sessions a week in Bellmore set the pace. Your customized sessions keep you moving everywhere else. And when a question comes up at a restaurant, in a hotel gym or on a Sunday, our dietitian and coaches are a message away.
4People max per class, up to 2 coached morning sessions a week in Bellmore
+Customized sessions and Zone 2 cardio away from the facility
7Days a week to message your dietitian and coaches
Example messages for illustration
Purchase your spot
Start November 2.
Finish measured.
Only 12 people can join. Purchase below to lock in your place, then we'll confirm your morning time and schedule your Week 1 testing in Bellmore. Have questions first? Book a quick consultation.
Prefusion Health Bellmore2570 Merrick Rd, Bellmore, NY 11710
Limited to 12 sign-ups
Nov 2 → Jan 22
12 Week Body Comp Transformation Program
What you get
- 6Tests, valued at over $600DEXA, RMR and VO2 max, before and after
- 24Up to 24 training sessions over 12 weeksUp to 2 a week at our Bellmore office · Mon, Wed & Fri at 7, 8 or 9am · max 4 per class
- 2Group Zoom calls every monthNutrition, training, supplements and lifestyle
- 1Kick-off orientationYour program, training, nutrition and lifestyle protocols
- Chat with coaches, dietitians and staff anytimeNutrition feedback, training and lifestyle questions
- Fitness programming for days away from the facilityIncluding your Zone 2 fat-burning heart-rate plan
- 10%Off recovery servicesRed light, compression boots, IV therapy and supplements
Your investment$1,499
One price for all 12 weeks. The 6 tests alone are valued at over $600.Live availability
Tap the program below to purchase. Right after checkout, we'll reach out to lock in your 7, 8 or 9am class.
Testing and many services are HSA / FSA eligible.
Questions
Good to know.
When does the program start and end?
Kickoff is the week of Monday, November 2, with your before testing and orientation. The program runs twelve weeks and wraps up with after testing the week ending Friday, January 22.
Where and when are the training sessions?
You can attend up to 2 strength sessions a week, in person at Prefusion Health Bellmore, 2570 Merrick Rd, Bellmore, NY 11710, on Monday, Wednesday and Friday mornings at 7am, 8am or 9am. Each class is capped at 4 people. Your other sessions follow a customized plan you can do at home, at your own gym or while traveling.
What do the before and after tests include?
A DEXA body composition scan, an RMR metabolic test and a VO2 max test. You do all three at the start and again at the end, so you can compare body fat, lean mass, metabolism and fitness side by side.
How much does the program cost?
$1,499, one price for the full 12 weeks. It covers 6 tests valued at over $600 (before and after DEXA, RMR and VO2 max), up to 24 training sessions at our Bellmore office (up to 2 a week, max 4 per class), 2 group Zoom calls a month, the kick-off orientation, anytime chat with coaches, dietitians and staff, fitness programming for days away from the facility, and 10% off recovery services.
What recovery services are discounted?
During the program you get 10% off red light therapy, compression boots, IV therapy and supplements at Prefusion Health.
How many people can join?
The program is limited to 12 sign-ups, and each class is capped at 4 people so coaches can supervise every lift. Once the 12 spots are filled, enrollment closes for this round.
What is Zone 2 and how will I use it?
Zone 2 is steady, easy cardio just below your first ventilatory threshold (VT1), where you can still talk in full sentences. Your VO2 max test measures that threshold and gives you a personal heart-rate range. On days you are not training in Bellmore, you will do 2 to 3 Zone 2 sessions of 30 to 60 minutes, walking on an incline, biking, rowing or jogging easily, using a heart-rate monitor or watch. It is the intensity where the largest amount of your energy comes from stored fat, and over 12 weeks it trains your body to burn more fat at the same effort.
What happens on the group calls?
Two live group Zoom calls a month focused on health optimization: nutrition, training, supplements, lifestyle and other areas of focus. Calls are interactive, so bring your questions.
How does the chat feature work?
You can chat with our coaches, dietitians and staff anytime: nutrition feedback, training and lifestyle questions, or scheduling help. Send a photo of a meal, a menu or a workout swap and get guidance between sessions.
What if I travel or miss a week over the holidays?
Holidays are built into the plan. Message your coach before you go and your customized sessions can be adjusted for wherever you'll be.
Is the DEXA scan painful or invasive?
Not at all. You lie comfortably on the scanner for about seven minutes. No needles, no discomfort, and no preparation beyond skipping a heavy meal right before.
Measure. Train.
Transform.
$1,499. 12 spots. Your twelve weeks start November 2 in Bellmore.
Purchase my spot →