Initial Assessment

Before we begin, we will do an initial assessment where we will discuss and set concrete goals around performance and body composition, as well as set expectations for the program. We will do a movement screening, medical history, weight in, body composition analysis, nutrition consultation, and "before" pictures.

Custom 12-Week Workout Program

We will choose a start date for you. Based on the information gathered in the initial assessment, your program will either be 3:4, 5:2, or 6:1 workout to rest days. I will customize the program specifically for you and deliver the workouts through a phone app, which you will check off the workouts when completed.

This program is about more than just working out. It's about creating habits and honoring commitments. You are expected to complete the daily workouts and ask any questions that may arise.

The program is broken down into three 4-week phases: foundation, strength, and peak. The foundational phase will create a baseline for movements, allowing you to gain confidence and stability performing basic movements. The strength phase will build upon the foundation by adding more complexity and resistance to the movements. And the cut phase will bring intensity to it all.

All phases will include cardio that will vary in intensity.

Custom 12-Week Nutrition Plan

Your nutrition plan will be created specifically for you and your goals. This is the most vital part of the program, so it's very important that you stick to it without fail. A daily meal plan will be provided, as well as healthy recipes. You will be maintaining a food diary to keep you accountable during this process.

12-Week 1-on-1 Coaching

Each week during the 12 week program we will meet for 30-60 min to discuss progress, difficulties, and make adjustments as needed. You have my ongoing support during this 12 weeks, so should you have any pressing concerns you can communicate with me direct through email or text message.

My job is to make sure you complete this program and see it all the way through to the end.

Bi-Weekly Assessments

We will be weighing in, taking pictures, and analyzing body composition every 2 weeks. This will let us know what is working and what adjustments we need to make to your nutrition and physical activity to ensure success.

My Commitment To You

I am 100% committed to your success in this program. I will do whatever it takes to make sure you are in the best shape of your life in 12 weeks. In order to make that happen, I need your trust. You have to trust that I am here for you and that what I am providing you is with your best interest at heart. I need your commitment to the process. I need you to show up everyday, even when you don't feel like it. I need your honesty and vulnerability.

If you can give me these things over a 12 week period, I promise you will see significant results. You can expect to lose 20 lbs or more of body fat and tone up during this experience.

My Request

Thank you for taking the time to read this. I know this is a lot to take in, but you came to me for a reason. My request to you is that you make a choice for yourself and be very confident in that choice. I tried my best to craft this document in a way that would address any questions that may arise around a program like this. With that said, I request that you reach out to me within 48 hours with an answer. A confident answer. YES, I would like to explore this further or NO, I'm not interested. Either way you decide to go, your honoring my request is greatly appreciated.