Personalized Programming Details
What You Get:
Personalized Programming includes fitness and/or nutrition programming specifically designed for you based on your goals, recent physical activity/nutrition, body measurements, circumstances, and preferences. Like with all my services, you receive a free consultation call so I can gather this information, as well as a questionnaire assessment to fill out when you schedule. During the call I ask more questions to get the details I need in order to write your program.
If you decide to purchase fitness programming your program will be delivered as an excel document via email within a week of your consultation. The document will cover 1-3 phases depending on if you got a 6-, 12-, or 18-week program. The document opens with foundational education on the programming approaches for your chosen goals. To the sides of your program blocks will be specific education on approach this program takes, the progressions between phases, and the programming variable decisions made. By the end of the program you should have a firm grasp on the method used and how to progress it for your chosen goal, as well as an overall understanding of the goal itself.
If you decide to purchase nutrition programming your program will also be delivered as an excel document within a week of your consultation. It is also highly suggested you download the premium version of the MyFitnessPal nutrition recording app to follow along. The program document provides four fully-built nutrition days. These days are divided into meals/snacks, giving you a meal structure. The ingredients of each meal/snack are listed, and next to them the macronutrients they provide. Each day reaches your macronutrient goals by managing the serving sizes of the ingredients in each of these meals. On a second sheet, progression details are provided for adjusting your macronutrients by meal/ingredient to reach new daily goals, based on the results you’ve seen.
Fitness Programming includes:
Initial 1h consultation call and questionnaire to gather accurate information on your goals, body, and circumstances.
Fitness Program Excel Document
A 7x6 (Days x Weeks) program block showing all weeks, workouts, and programming variables. One on each sheet for each phase you purchased (1-3).
Fundamental education on exercise programming for the primary goal(s) of your program at the top of the Excel sheet.
Specific education on the approaches we’re using in our phases and progressions on the sides of the program grid with programming variables highlighted for reference.
Phase progressions for each 6-week phase of your program. These are major changes to programming variables for long-term adaptations, explained to the left of the program block.
Micro-progressions within each 6-week phase such as minor adjustments in reps, resistance, rest, and exercise choice, which are explained to the right of the program block.
A Fitness Program that covers the how (how to reach your goal), the what (workouts and detailed variables), and the why (education relating back to goal).
Nutrition Programming includes:
Initial 1h consultation call and questionnaire to gather accurate information on your goals, body, and circumstances.
Nutrition Program Excel Document
Macronutrient Goals: Suggested protein, carbs, and fat for you and your goals.
4 Prewritten Days:
Meal Structure: Guidance on the best way to structure and time your meals and snacks for the day. Ex: 3 meals at 8am, 12pm, and 7pm with a snack at 3pm.
Meals/Snacks: Prewritten meals that fit your meal structure, add up to your macro goals for the day, and provide adequate variety and micronutrients.
Ingredients/Macros: Ingredients of each meal written out with the macronutrients they provide so you can learn how to build your own macro-friendly meals.
Supplementation: If you are comfortable with supplementation and it is appropriate for your goal it will be included as part of your prewritten days. The most common supps I recommend are protein powders, pre-workout, amino acids, post-workout, multi-vitamins/greens supps, and omega 3 fish oil.
Second “Progression” Sheet
Details on when/how to adjust the protein, carbs, and fat numbers from their starting point based on your results.
Each of the 4 prewritten days used as examples for adjusting macronutrient content by meal.
New daily macros for each progression from your current goals (increase protein, increase carbs, decrease carbs, decrease fat).
Billing, Cancellations, and Refunds:
You will be charged one-time for your fitness and/or nutrition program. After work has begun on your program that same day, there are no cancellations or refunds of your charge. Once you are charged within 1 week you will receive your programming document via email. Pricing for personalized programming can be found here.