Nutrition and training are essential for optimizing one’s health and physique, which is why we recommend the Transformation Program to everyone. This program combines personalized training and nutrition for a comprehensive approach. With insight into both your training and nutrition, I can better support you in reaching your goals. If you already have a training or nutrition program that you enjoy and find effective, I can complement it to help you achieve your goals as well.

• • If you have a training program that you enjoy I can complement it with our Accountability program that is nutrition only. 
  • If you feel as though you have the nutrition piece covered  I can complement it with our Prescribed program that is training only.

Yes, we will give you custom nutrition targets and teach you how to accurately track your food intake in a food tracking app. We will also build out sample meal templates for you that are based on the meals that you typically have and enjoy. 

No, we do not believe in eliminating any specific food groups or individual foods because this approach is not sustainable long term and can lead to disordered eating tendencies. You are able to drink and eat out on this program. 

While on the program we will teach you the best practices to estimate the caloric intake of these items and fit them into your caloric budget. We do not promote alcohol consumption, as it can have negative effects on both health and performance. However, many of our clients who choose to include alcohol in moderation still achieve great success.

We’ll guide you on how to incorporate and track both effectively to help you achieve your goals.

Every program is uniquely tailored to you, based on the questionnaire you complete during the onboarding process. This includes questions about the equipment available to you, your specific goals, any limitations or injuries you may have, and more.

My philosophy around programming, and what I’ve found to yield the best results, is to complete the same movements week over week while focusing on progressing the weight and increasing range of motion. Once we see returns diminish, we will update the exercises. My programs are functional while also focusing on hypertrophy. All workouts should be pain free.

We require you to work out for a minimum of 3 hours per week, which can lead to significant hypertrophy outcomes for many individuals. This could involve three 1-hour lifting sessions each week. The most important aspect is consistently completing all your lifts for the given week. It’s better to start with a lower frequency and add more when feasible. 

Age is not a limiting factor. Being comfortable with basic technology is essential for your success on the program. You’ll need to be able to send daily texts and navigate basic phone applications. We firmly believe that anyone, regardless of age, can achieve significant transformations in their body. Additionally, we will support you in getting any labs you need to better understand your health.

Absolutely. In 3 weeks you will see a noticeable difference, in 3 months you’ll look back and laugh, “how did I ever let myself get in that shape…”

We require a 3-month commitment because building sustainable habits and seeing meaningful results takes time. This period allows us to develop a plan that aligns with your lifestyle and make adjustments as needed to ensure it works seamlessly for you. After the 3 month commitment period is over you can cancel at any time. If you do not cancel you will be billed month to month.

Most clients start with a fat loss or aesthetic based goal. These goals naturally evolve into strength goals, as building strength in the gym is essential for transforming one’s physique. 

However, we also work with many clients whose primary focus is building muscle. Additionally, a significant number of clients transition to a muscle-building phase after successfully achieving their fat loss goals and completing a maintenance phase.

The fat loss phase is not over until a month of maintenance is completed successfully. Sadly the majority of  people who lose body fat will regain it within 2 years. We want you in maintenance for a month to ensure that this does not happen to you. 

During the maintenance phase, we increase your food intake to determine your true maintenance calorie range. This is the calorie range that will maintain your current bodyweight. While losing body fat is often the easier part, maintaining those results can be much more challenging. Maintenance is where you spend the majority of your life, so it’s essential that you feel comfortable navigating it.

If you’re happy with your current physique in the maintenance phase, maintaining it long-term is an excellent option! From here, we can explore transitioning to an intuitive eating approach instead of tracking macros, or, if you’d like to add more muscle, we could shift into a muscle-building phase. The possibilities are endless—there’s always room to enhance your physique! Ultimately, it comes down to your personal goals and preferences.