what you can expect:

1. Initial Consultation:

Start with a discussion of your personal goals, challenges, and lifestyle. This is so I have a good understanding of where you’re currently at in your fitness journey, needs, and what you want to achieve (e.g., weight loss, muscle gain, strength, or healing).

We will go over eating habits, fitness experience, past injuries (especially regarding pelvic floor or core issues), and time available for workouts so I can help you set up a good routine that best fits you!

2. Personalized Macro Plan:

   Custom macro count based on your goals, energy expenditure, and body composition. This will include daily targets for protein, carbs, and fats.

   I don’t provide a meal plan, because I want you to learn how to balance when your day to day changes. I do give you staple meal/food suggestions to help hit your goals along with the tools on how to weigh and track your food.

3. Access to the app for your Workout Program:

   Workout Design: you’ll be using my strength program on the app. It is a 5 week strength and resistance training program Focus on progressive strength training, core rebuilding, and glute strengthening week by week to your goals and lifestyle gym/home workouts available. You also have access to all other programs, including my deep core dynamics program for all pelvic floor-safe exercises if needed.

   Exercise Guidance: workouts have video demos for form and audio cues on the deep core workouts.

   Progress Tracking: you’re able to log workouts (weights/reps) to track strength and endurance gains, take notes/comments on workouts. I can see all of these to keep track of your progress and help keep you accountable. I’ll check-in regularly to ensure proper progression and modify as needed.

4. Weekly Check-ins:

   Progress Reviews: Weekly or bi-weekly check-ins via email, video call, or messaging to review progress, answer questions, and adjust as needed. You can reach out anytime for quick questions

   Accountability: Provide support and accountability through these check-ins, helping you stay consistent and challenged.

  Adjust macros if needed based on progress, energy, and how your body is responding.

5. Wrap-Up & Future Plans:

   Transition plan: At the end of the coaching cycle, we will discuss your final progress review, reverse macros if in a cut and help set future goals.