The first step is the intake. Through a detailed form, I gather information on your current lifestyle, training history, nutritional habits, as well as several other health related bits of information.
Once I have this and we get started, I create your custom meal plan and set you up in my training app. You get login and download instructions sent to you. Your schedule, workouts with reps/sets/videos and specific instructions are all there. You also enter your weight, measurements and progress photos through this app. This is one of the key pieces in our communication – so logging the weights used and saving workouts is a must!
Every two weeks, you will update your photos, measurements and weight in the app, as well as sending me back a form detailing how the workouts went, how you’re feeling, noting any struggles, etc. I try and keep the process simple while still giving me as much information as possible.
I highly recommend having a base of knowledge on proper form and technique. Experience with one on one training in the past is a bonus.
If you’re new to exercise, a more hands on approach is probably best for you.
The changes made to both the program and meal plan are all based on your progress, not solely on a set number of weeks.
If you’re checking in with me, updating photos/measurements, completing all your assigned workouts, then the programming will change about every 3 weeks.
With the online programming, the weights are not assigned to you. This is because I can’t know what your own strength level is at any given time. What you will do (unless otherwise indicated) is go as heavy as possible while maintaining perfect form, feeling like you are going to hit failure on that last rep or just before. So for 12 assigned reps, you should only be able to do 11 or 12. if you can pump a few more out, up the weight next time – it’s too light!
I cannot stress enough that everyone is different, both in their goals and how fast their body responds to a program. That being said, if your goal is weight/fat loss and you have been on point with following your training and meal plan, a safe and healthy amount of weight to lose is 1-2 lbs per week. If you have a lot of weight to lose, it can be an even bigger initial weight loss.
The main take away is that you must control the factor that is in your hands: consistency with your training plan, water intake, lifestyle habits and diet!
Your training history, time commitment and goals all factor in to the training split.
The beauty about the meal plan is that it gives you a lot of room for variety! You’re given your base plan and a “cheat sheet” to use so you can switch up different ingredients. With endless options for spices, cooking methods, protein/carb/fat choices, you can really create unique dishes to suit your and your family’s needs.
You can send me a video of yourself performing the exercise exactly how you would in the gym. I will give you feedback on any corrections that need to be made.
I will ask that you do have access to a variety of free weights – kettlebells, dumbbells, cables/bands, etc. Depending on how well equipped your home gym is, we could be able to make it work – but a well stocked gym is preferable.