12 Week Transformation
12 Week Transformation
As your personal strength coaches with certifications in personal training as well as strength and conditioning, alongside certifications in exercise therapy and senior fitness, I will design a resistance training program that is custom built to your needs as well as goals and help you understand how to implement the program. Each week you complete the week of workouts and track in your personalized dashboard. At least once a week we will review your results, make adjustments, and provide any additional recommendations. Additionally, if you submit videos of you completing exercises, we will analyze your form and offer recommendations for improvement. On top of that, we are always available for support via email, and available for calls as needed.
What you get:
Strength plan customized to you-a training plan customized to you is the best way reach your goals
Support—unlimited messaging with your trainer and phone or video calls upon request
Form video review-upon request, we'll analyze video of your form and provide feedback
Nutritional guidance + Meal Plan-all training plans come with basic nutrition education including specific calorie numbers, specific macros numbers, meal timing suggestions, food suggestions, etc. and a basic non-customized meal plan
Nutrition tracking-connect your MyFitnessPal account and view your food tracking alongside your workout tracking; if you connect a MyFitnessPal account we can view your calorie and macro tracking, which allows us to provide better nutrition feedback and programming
Daily, weekly, and monthly review of your resistance training program and progress-each day, week, and month we'll review your workouts and make adjustments as needed
Personalized dashboard to see programs, track results, etc. using the mobile or desktop versions of the training app
Personalized workout calendar-all your workouts and other reminders on an easy to use digital calendar
Workout tracking-see your workout progress, stats for specific exercises, and more
Body stat tracking-track and view changes in your weight, fat, body composition, and other numbers
Access to video library-hundreds of videos illustrating proper exercise form
What to expect from the online strength training program
After you pay for the weight training program, we send you an email confirming payment. This email includes new client intake paperwork that everyone must sign, such as the new client questionnaire and health questionnaire. You fill these out, return them to us, and we review them. If we have any questions, we either ask via email or schedule a time to talk on the phone. If there are no questions, we move on to the next step.
The next step in the online training process is app account creation. Since we deliver all workouts as well as other content and all tracking occurs through the app, setting up your account and familiarizing yourself with it is an important step. We create your account on our end, then you receive a confirmation link and finish the set-up.
You can view more information about the forms and app here.
Once you're set-up for the app, you'll take your starting stats, such as body stats and lifting stats, which we'll use to track your progress over time. You'll be able to see this progress in the app, via the charts and other tracking information on your personalized dashboard. These stats are updated once a month.
Based on the information provided in your intake forms and through our communications with you, we create a 12-week online strength program customized to you, that:
Is built around your schedule
Focuses on the type of exercises you like and will help you reach your goals
Follows the principles of exercise programming such as specificity, periodization, progression, variety, etc.
Is 12 weeks in length
The program will be built according to your skill level, among other factors. Why is this important? This helps determine:
Frequency of training (number of sessions per week)
Length of sessions (time spent during a single session)
Time between sessions (number of rest days between workouts)
Total rest days per week
Type of exercises included
Volume (exercises x sets x reps)
Rest intervals (how long you rest between sets/exercise)
Type of progressions (which variable changes over time)
Rate of progression (the pace at which intensity increases)
We input the weight training plan into your app account. You view the various workouts in the app, under your training plan page or via the interactive calendar. Every exercise includes a video instructional, and each workout includes a text explanation for how to track, how long to rest, how to safely perform workouts, etc.
The app works on iOS and Android phones as well as all desktop, laptop, and tablet computers. You can track in the app in real-time, or print the workout for the day and add the tracking later. You complete workouts during the week, and we provide feedback as needed. At any time, you can use the app to send a message. At the end of each week, we review the week of workouts, set-up workouts for the next week, and provide you a cumulative feedback message.
At the end of each four-week period, we take a close look at your progress.
The process continues like this for the duration of the 12 weeks. At the end of the 12 weeks, we take a look at your progress and other factors and determine how to move forward.
All programs are 12 weeks (three months) in length. You can pay for three months or pay month-to-month. Both payment options are recurring until canceled. You can cancel at any time.