Often times, the biggest question is...
Where to start
First we need to establish your goals. Are you aiming to gain muscle or reduce body fat? We can do both during our time working together, but we have to choose which goal is of primary importance for a starting point.
It is important that you have access to a facility that has an InBody Machine, BodPod, Hydrostatic tank or DEXA scan - These machines provide you with a full body composition analysis and will be used to create your initial meal plan and progress tracking.
All of the above testing methods will provide us with your Basal metabolic rate. Your Basal metabolic rate is the amount of calories your body burns in a resting state. This will assist us in setting your daily caloric intake for your meal plan. I will take into consideration your daily activities, schedule and your goals when building your customized plan. This may need adjusting within the first two weeks, depending on your progress and how you are feeling.
You will be provided with a food list of macronutrients "macro's" (proteins, carbohydrates and fats) which will be monitored on a daily basis. You will be able to choose which foods you want to eat and I will build your daily meals from there.
Exercise Program
Once we have established your goal, amount of days per week you can devote to exercise, how much time you have each day and what exercise equipment you have available to use, I will begin creating your exercise routine.
Exercise routines will change every 4-6 weeks depending on your progress. We will monitor your progress by strength and repetition increases, which you will use an app to log for each workout as well as bi-weekly body composition testing.
Bi-Weekly Virtual Meetings
Your dedicated health coach will meet with you bi-weekly to discuss progress, challenges and any potential needed changes to your program.
Body Composition testing and photos will be a part of the tracking tools we use to monitor your progress.
Meetings will primarily be scheduled virtually.