Programs & Workouts

Most information will be delivered by email, with either direct files or links. Be sure to make sure all my messages make it through your Inbox filters. I'll send training and nutrition information on Google Docs and Trainerize.

I highly recommend you always use a Google account for working with me. I use Google systems, and everything works so well together.

All clients receive links to the program guide and all exercise demonstration videos. Level 2 and 3 clients also get a private fitness coaching app to see their program and track stats. 

Learn what each level of coaching includes and review all packages.

My app works on iOs and Android, or you can view it on your desktop/laptop. When I set up your training plan, you'll receive a message to download the app.

On the app, you'll be able to see your training plan, workout guides, exercise demonstration videos, and extensive stat/result tracking for workouts and body measurements.

You and I work together using the app to communicate. So I can adjust your workouts, and you can track your stats and leave notes for me.

The workouts are as hard as you make them. There are levels for each exercise to allow progression. Ultimately the workouts will only get harder and harder. When you're more fit, you will be expected to do more--move faster, further, lift heavier, rest less, etc. But remember, the hard workout hour makes the other 23 hours of the day much better.

Fitness sessions should not hurt. You will experience discomfort, though. The difference between being hurt and being uncomfortable is an important distinction to make. During the workouts, you must do work at a level that causes you to feel discomfort because this means that we are slightly exceeding your body's current capacity. Only by slightly exceeding your current capacity does your body receive a stimulus to improve. So you have to do at least enough to become uncomfortable if you want to send a signal to your body to get better.

Additionally, the discomfort you feel during the time in the workout will be a short and compressed amount of time compared to the all-day discomfort that comes from an injury or your body deteriorating from lack of training. I always try to keep this in mind during my workouts.

Clothing that you wear should be form-fitting and comfortable while allowing full range of motion. Avoid wearing anything too tight because this could cause chafing. Avoid wearing anything too loose as it could impede your movement or get caught in machines or other moving parts. Remember that light-colored clothing will show sweat marks more easily, and that stretchy materials may become more see-through when they stretch.

The training sessions will be individualized for you, so I will meet you right where you're at. Ultimately we want to work up to a routine that has you doing full-body movements with a large range of motion exercises. If you can move your body well, and use your body to move external objects, then you have a pretty high level of physical effectiveness.

If that's too much for you to start with, we will begin with a focus on rejuvenation before durability and then finally strengthening routines.

Each session begins with a prep routine, which focuses on mobilizing major joints and activating essential muscles.

Each session ends with a Post routine, including stretching and joint mobilizations, to ensure a full range of motion and reduced soreness for the next session.

Workouts will consist of exercise movements that are appropriate for you as an individual. This could be anything from bodyweight exercise to machines to free weights, along with variations using dumbbells, kettlebells, barbells, bands, or cable attachments.

The training format will also vary based on your individual needs but could include standard weight training regimens, circuit training, cardiovascular endurance training, or a combination of drills for movement quality, agility, coordination, and integrity.

Considerations and modifications can be made for any schedule, attention span, or other constraints that life places on you. Again, training is individualized to you.

Nope, you don't have to join a gym to be successful with my coaching. All the exercise programs can be performed at home or a gym. I will create a personalized routine for you based on the equipment you have once you complete the Assessment.

We will stick to my Limited Equipment or Home Gym routines, so there will be a little less exercise variety (fair warning).

We can create an equipment-free routine if that's what you need. Alternatively, if you have access to equipment, we can utilize that to add more variety to your routine. In the initial assessment process, I will ask you detailed questions about what equipment you have access to. If you do not have access to any equipment but are considering purchasing some, I can provide recommendations for quality products and save you the time of searching.

If you have access to equipment, I can provide routines using all of these implements

* Bands
* Free weights (dumbbells, kettlebells, etc.)
* Stability balls
* Jump ropes
* Exercise mat
* Therapeutic/mobility tools

Anywhere that is safe, and there is sufficient space. It could be at your home, in your garden, at your place of work, in a public park or wherever you feel comfortable.

Like most things in life, the more you put in, the more you get out. Generally, people are pretty pressed for time nowadays, but keep in mind that your human body is built through evolution over countless generations to be able to move all day. So you are capable of doing a pretty medium effort output for hours upon hours every single day. Millions of people all over the world are doing it today.

Because of how pressed people are for time, most find that doing an intense session multiple times per week enables them to maintain a level of fitness that they're satisfied with.

If you're trying to build your fitness level up, there may be a period where you have to work more often than you will have to once you reach the maintenance level. You won't have to work as hard to maintain your level of fitness as you did to attain that level of fitness.