training
skype sessions
vip sessions
personal development
nutrition
tailored training program
What You Get
(STEP 1) Initial Consultation & Assessment
- OUR JOURNEY STARTS HERE & NOW – I want to hear/know your story or journey so far, the trials & tribulations and your social lifestyle. I need you to open up and give me as much information as possible – The more the better, every minor detail is relevant.
⦁ We will also discuss your health and injury history and make an assessment (scale of 1-10) of your physical capabilities. - CLIENT’S GOALS – We have an in-depth discussion of your goals, making sure that they are realistic.
- FORMULATE THE PLAN – Upon discussing all of the above, we can now establish a way forward and create a plan that makes sense for you and most importantly can be integrated into your weekly schedule without causing unnecessary and/or many re-shuffles or re-adjustments. We will outline a thorough strategy of how we get you to achieve your set goal and possibly more.
(STEP 2) Your Tailored Training Program
- I create a program with frequency, intensity and volume that match your goals, abilities, and priorities.
- Our journey will involve ‘phased training cycles’ in order to maintain progression, motivation and keep you on track to achieving your goals.
- The most optimal programming, specific to your goals which includes: order of exercises, number of sets and reps, intensity, tempo, rest periods, and everything else needed. I make sure your program template is specific and clearly outlaid for you to understand and follow.
(STEP 3) Customized Nutrition Coaching
- Firstly, I request a ‘week’s food diary’ of your current diet or eating habits
- COACHING IS ESSENTIAL – Now it’s time to put a plan in place – But most importanly lets work together to make sure this fits you and your social lifestyle.
- SPEED UP YOUR METABOLISM – Our aim will be to place emphasis on your meal frequency, bearing in mind the plan fits your schedule and needs.
- MACRO COUNTING – Specific calorie target and macronutrient ratios for your body and goals.
- Worry not, if you don’t feel the need/desire to track the numbers – I will develop a Non-calorie/macro-nutrient based plans.
(STEP 4) Unconditional Support & Accountability
- TEAM WORK – Always remember that am here for you therefore feel free to get in touch and make use of your 24-7 access to my coaching, whether you are in need of support, motivation, exercise critiques etc.
- I will need weekly updates to ensure your workouts are on point and your progression remains on track.
- My aim is to make sure you get consistent progression, it’s for this reason I have accountability tracking forms.
- Bi-Weekly Check-in phone call or Skype call (optional package)
(STEP 5) 100% Full Time Access
- You get 24-7 unlimited email access for support and accountability.
- Worry not, I always have you covered. I will provide you with alternatives/adjustments required for any occasions or a situation that may arise.
- You get free access to my Facebook group. (join here)
- First time access for tickets to my social event.
- First time access for tickets to my weekend fitness retreats.
- TEAM WORK – you will never feel “alone” or “helpless” on our journey.
#10 TRAINING GUIDES/TIPS
#1. A good workout should last 1hr – 1hr 30min, depending on your level of fitness
#2. Prevention is better than cure, therefore always work on mastering the technique before attempting a heavy weight.
#3. PUSH YOURSELF – Always choose a weight that challenges you to reach failure at your required/set reps. Or in other words work at an intensity that is challenging.
#4. TRAINING JOURNAL -This will allow you to keep track of your progression, i.e. strength. It will also help you stay focused & motivated, thereby keeping you on track.
#5. Now that you’ve mastered the technique and understand the intensity, keep progressing. Therefore, it’s important you always attempt more weight and/or reps, but without *sacrificing your form/technique.
#6. MIND TO MUSCLE CONNECTION – Don’t just work with momentum, in order to increase your intensity thereby gains in strength and/or size feel the muscle contracting with each repetition.
#7. TEMPO – Always control the weight/movement and not the other way around. That’s for both your concentric and eccentric phase (lifting and lowering). Also make sure you get a full range of movement.
#8. Rest is fundamental but don’t take liberties, depending on your program make sure you are sticking within your rest period guidelines. This means keeping it to a minimum, by taking enough rest to recover enough energy to effectively execute your next set or exercise. This will help build stamina, fitness, strength etc
#9. Am sure you will agree with me in saying, we all want to avoid unnecessary injuries. Bearing this in mind, never consider or get persuaded into breaking form/technique in order to try conquering a weight that’s too heavy due to peer pressure or simply to ‘show off’.
#10. THIS ONE IS MAINLY FOR MY GIRLS – Lifting weights won’t make you big, bulky or look manly, unless your program & nutrition is designed for this purpose!! One of the main differences between males and females is our body’s natural hormone production – guys bodies release tonnes of testosterone, this it’s what makes it possible to build bigger muscles naturally, makes voice deeper and helps grow more facial hair and just hair in general – now as a female our bodies do secrete testosterone but in very small amounts due to the secretion of ostrogen, which is possible for the female body parts and menstrual cycle (and due to the minimal amount of testosterone secretion (the muscle building hormone) it is crucial that we take advantage of it every chance you get otherwise you’ll never build any kind of muscle tone. And I can definitely guarantee that you won’t get a sexy toned physique/body by just doing cardio!! Remember you need to replace your bodyfat with muscle in order to achieve the toned body.
– lift 3 – 4 times a week
– don’t worry about putting on weight due to not doing as much cardio – your body has something called BMR (Basal Metabolic Rate) meaning you metabolism.
– And the biggest factor that affects how fast your metabolism is will be your genetics but (B) how much muscle your body has to fuel throughout the day – this means that when you start doing the right amount of resistance training not only are you going to release the right kind of hormones to build muscle tone and fill out – but as a result your metabolism will be working non-stop to ensure that you don’t put on fat in the process.