90 Day Online Coaching

1on1 Online Coaching

Online coaching is fully customized to YOU. Your lifestyle, your gym and your time. We are going to cover diet, exercise, and sleep to a T just like the 12-week program. The difference and value here comes from the habits we are creating together. Each week we will check-in and re-write a new plan to help you grow as you get stronger. You will have unlimited access to a trainer during this time to ask any and all questions you may have. We will be doing a weekly check-in to recap and help hold you accountable every step of the way.

This plan is going to outline goals, personal, professional, financial and any other goals you may have. You may be thinking, why is a fitness plan talking about non fitness related goals? The reason for it is actually really simple. Discipline. Everything you do right is a step forward and the more steps forward in the areas that are easy for you at first will lead to larger steps forward in areas that are harder for you down road. Soon enough the hard will become easy and you'll be taking on more, succeeding to a higher level.

What you will learn

• The difference and how to build Type 1 and Type 2 Muscle fibers 
• Borg RPE Scale what it is and how to implement it
• You will learn how to perform posture assessments on yourself
• You will learn how to determine your 1RM without actually having to perform a 1RM
• You will be able to compare where you stand to the average person in terms of strength so you can see what you need to work on
• You will learn how to find your resting heart rate
• You will learn how to implement the Karvonen Formula
• you will learn how to find your max heart rate
• you will learn what your target heart rate range should be while training
• You will learn the ins and outs of nutrition, some basic principals and how to structure your diet
• You will learn how to calculate how many calories your body is burning per day so you can figure out how many calories you should be eating to meet your goals
• You will learn how to calculate TDE 
• You will learn how to calculate BMR
• You will learn about some supplements and what they do
• You will learn about sleep
• You will learn tips to help you sleep better
• You will learn how to make/follow a diet plan
• You will learn how to make/follow a workout routine

What you get

• Unlimited access to your trainer for all your questions
• Weekly Check-ins with your trainer
• You will get 41 pages of all the great information listed above
• You will get 12 weeks of cardio workouts to follow along with
• You will get 12 weeks of weight training workouts to follow along with
• You will get a list of high quality protein rich foods to eat
• You will get a list of high quality carbohydrate rich foods to eat
• You will get a list of high quality fat rich foods to eat
• You will get a chart laying out when to eat
• Printable workout routines to take with you to the gym
• Smoothie ideas
• Breakfast Ideas
• Lunch ideas
• Dinner Ideas