I will provide you with a detailed questionnaire as soon as you inquire to work with me. This will ask for extensive details on your history with diet, training, and current goals.
I will not write meal plans. I use a variety of diet approaches, and usually you will begin with a phase of tracking your intake to build awareness and nutritional knowledge. From there, depending on your goal, we may transition to hitting specific macros, otherwise known as flexible dieting, or may transition to not tracking your intake and managing portion sizes and creating proper meals for your goals.
My diet protocol is different per individual, since each client views food, diet, and making healthy lifestyle changes in a different way. I adapt every plan accordingly to create the best avenue for long-term adherence and success for each individual I coach.
My approach on dieting is centered around making healthy lifestyle changes that will stick around, allowing you to maintain a healthy body composition and retain nutritional knowledge.
If macro tracking is the avenue we deem necessary for your goals, I will provide you with extensive information on how to learn to track your intake. You will receive direct guidance in your check-in emails, resources in your program, suggested meal ideas, grocery lists, meal prep recipes, and YouTube videos. I will continually guide you and take the process of learning to track and manipulate your food intake at a pace that matches your learning curve.
Your training is based on your RPE, or Rate of Perceived Exertion. The training plan has spaces for you to log your weight used, reps, sets, and RPE, so when I look at this every week I know how to adjust all the variables to push you harder without giving you more than you can handle. Proper form is assessed via video submission whenever prompted, and I strongly encourage it, especially at the beginning of your fitness journey.
No. All of my plans are custom to the client and their resources, but it is ideal to have a full array of equipment to work with. I have created custom plans to apartment complex gyms, hotel gyms and home gyms in the past with great success for those clients, so do not hesitate to ask about your circumstance if getting a gym membership is out of the question for you.
The less alcohol you consume on a regular basis the better progress you will see. However, if social drinking is a part of your lifestyle, than the answer is yes (in moderation). You will be given calculations and recommendations on how to drink in a way that is conducive to your goals.
You will be able to contact me 24-7 via email and text message. For the weekly check in, I communicate via the free video software, Loom, for check ins and encourage my clients to use it as well. I encourage all clients to reach out as often as they need, not just once per week. The clients who are the most open and communicative always see the best results.
Check-ins are once per week. I require pictures, measurements, weight, as well as other qualitative observations about your sleep, stress, hunger and satiety, and more. The numbers alone won’t always give me the full picture. Diet and training are all adjusted weekly (depending which service you choose) in Excel documents. The coaching process should be collaborative between us, not just a one-way street. I will always take your ease of adherence, preferences, requests and needs into account when making decisions regarding your diet and training.
Every plan I write comes with a strongly recommended supplement plan. The supplement plan is just the bare-bones necessities you will need to see optimal results from following the program, such as a multivitamin, fish oil or vitamin D supplement. I am partnered with a trustworthy local nutrition store that discounts all my client’s plans and ships nationwide (see About > Partners), so that I know my clients are getting the best quality product as well as the best value for their dollar.
It will take about 3 months for you to see significant results, therefore my payment plans begin at 12 weeks. However, it is highly recommended to plan on working together for a minimum of 6 months or more, since my coaching is centered around long-term lifestyle changes.
I work with clients who are looking for a lifestyle change and are ready to commit for the long haul, not with those who are looking to just lose a few pounds for a special occasion coming up in a short amount of weeks.
When you sign up to work with me, I make sure I have a clear understanding of how “new” or inexperienced you are to lifting weights. I will tailor your programs to ease you into the process and will strongly recommend you send videos performing certain exercises that are more technical when it comes to form.
You will be provided with several food lists that are great recommendations for what to shop for. The lists will break foods out into their macronutrient categories so you can learn what nutrients are in the food you eat. Ultimately, you get to decide which foods you eat.
Depends. Cardio classes, like spin, boxing, or Orange Theory, as well as things like yoga and pilates are accommodatable, just make sure to inform me about them. It is not advisable to do my training program on top of another strength training plan.