One-on-One Personal Training and Meal Planning Program
This in-person training program will help you build a healthy lifestyle.
I can meet you at your home gym, a gym you are familiar with, or my training facility where I will teach you the exercises and techniques to meet your goals.
I want to help you make exercise a habit which is why I build a new workout each week. I am always inventing new, exciting ways to challenge your body so you will never get bored following my program.
You also will not hit a plateau with my program. Did you know that if you do not mix up your workout routine your progress will flat line? The reason is that when you perform the same exercises repeatedly, they become easier over time and your body gets used to them. Your body can adapt to a workout routine in just 6 weeks!
That is why it is so important to add variety into your workouts to keep challenging yourself.
HOW DO I ACCESS THE WORKOUTS?
My workouts (and meal plans) can be accessed at the Members Portal section of the website. All you need to do is log in and you’ll find each day’s workout posted for you.
HOW LONG ARE THE WORKOUTS?
We offer two different options for each workout so you can choose either a 25–30-minute or 50–60-minute workout.
For my gym workouts we will use:
Dumbbells (light, medium and heavy)
Kettlebells
Barbells
Bench/ step
Cable machines
Medicine balls/soft sand medballs
Long resistance band (light, medium)
Mini band
Landmine
WHICH WEIGHTS SHOULD I CHOOSE FOR EACH EXERCISE?
When choosing weight, it always depends on the exercise and your fitness level. Form should always be your priority, and you should be using a weight that challenges you without forcing you to complete the movement in an unsafe way. This is the value of having a dedicated trainer working with you one on one that can guide you through this process.
When I recommend reps for exercises, I will choose a weight that is challenging enough for you that the last 2-3 reps burn and feel challenging without sacrificing your form. For the timed circuits, we’ll choose a weight that is challenging enough to keep the movement fluid for the time, but again, not sacrificing form. If you are not sure what weight to start with, always go lighter and increase the weight on the following circuit.
HOW DO I MAKE SURE I AM GETTING STRONGER?
You will become stronger in several different ways — muscular strength, muscular endurance, cardiovascular endurance, and mental strength.
For muscular strength you should make sure you are increasing weight on your second and/or third round for rep circuits (unless directed otherwise in circuit notes). When you increase your weight, you should have to decrease your reps. If you feel that you can easily exceed the recommended rep range that is a great indicator that you should increase your weight.
For muscular endurance, you should aim to keep your movements fluid and at a steady pace for your TIMED circuits. Try not to stop for the time stated in the circuit notes. To become stronger in this area try going a bit quicker to fit more reps in the time recommended. Your cardiovascular endurance will be built overtime from doing the workouts. Full body workouts will have a cardio element to them in timed circuits. Consistency is key to building your cardiovascular endurance.
Mental strength is an important aspect of a healthy lifestyle. After each workout focus on celebrating your wins – no matter how big or small they are. Always leave a workout with positives – even write them down! You should also make sure you are fueling your body in the correct way. Check out my nutrition plan for healthy meals and snacks.
SHOULD I WARM UP AND COOL DOWN?
It is important to warm up before a workout and cool down after. I suggest taking 5-10 minutes to warm up your body before your workout focusing on mobility and blood flow. After your workout, focus on some light movement with stretching and/or foam rolling to help prevent muscle soreness and tightness.
SHOULD I DO EXTRA CARDIO IN ADDITION TO YOUR WORKOUTS?
Everyone is at a different place in their fitness goals so we will discuss this and develop a plan after your individual consultation.
HOW MANY DAYS PER WEEK DO YOU RECOMMEND I WORKOUT?
I post my workouts five days a week, but if you have specific activities you enjoy, or want to repeat a previous work out on the weekends, you can. Listen to your body and make sure if you feel you need a rest day you take one!
WHAT DO YOU RECOMMEND I DO ON THE WEEKENDS?
I leave the weekends open for you to do any activities you enjoy. Some people will use it as recovery and focus on yoga or stretching, while others might go for a run or swim or a hike or repeat a circuit from a previous exercise.
THE CIRCUITS ARE TAKING ME A LONG TIME TO COMPLETE, IS THAT NORMAL?
It is totally normal for my workouts to be taking a little longer while you are getting used to the new style of training and maybe need longer rest breaks between circuits.
I strongly recommend you take your time and get your form right by watching my video demos and reading the descriptions of each exercise before you begin. Just keep going for as long as you can and do not feel guilty if you do not finish all the circuits every time. Remember, the fact that you are moving your body and challenging yourself is THE most important thing. You will see results if you are consistent, and gradually you will find you get through more of the circuits.
If you find that after a while you are not moving through the circuit quicker, try setting up a timer to help you become aware of how much rest you are taking between exercise and rounds.
WHEN WILL I SEE RESULTS?
It is important to understand that my program is about building a healthy lifestyle and making exercise a habit. There are no quick fixes when it comes to health and I am building a program that you can stick with for the long term. We are all different, which is why we will each see results start to appear at different stages of our fitness journey. But I can guarantee that if you are consistent your body WILL start to change. You will have more energy, you will be stronger, and if you combine the workouts with a healthy balanced diet then you will see physical change.
While I am not going to promise to “help you drop 10lbs in 10 days” (it’s neither healthy nor sustainable!) I do believe it is important to set yourself specific goals to help you maintain your new habit and keep motivation high. I would love for you to set yourself a goal of moving your body for at least 30 minutes, 5 days a week to start off. From there you can decide how to measure your progress – whether it’s how much weight you lift, how hard you find 15 burpees, or what the scale tells you!
I’VE LOST INTEREST IN OTHER PROGRAMS, WHAT MAKES YOUR PROGRAM DIFFERENT?
The great thing about my program is the variety of the workouts. No two workouts are ever the same which means you are always being challenged both mentally and physically.
Did you know that if you do not mix up your workout routine your progress will plateau? The reason is that when you perform the same exercises repeatedly, they become easier over time and your body gets used to them. Your body can adapt to a workout routine in just 6 weeks!
That is why it is SO important to add variety into your workouts to keep challenging yourself.
HOW FIT DO I NEED TO BE TO START YOUR PROGRAM?
You can start my program no matter where you are on your fitness journey because each of my workouts can be tailored to your fitness level.
I CONSIDER MYSELF TO BE QUITE FIT, WILL YOUR PROGRAM STILL CHALLENGE ME?
For sure! The great thing about my program is that you can continue to increase your speed and resistance as you continue to progress. That means you will never hit a plateau and never get bored.
I WANT TO IMPROVE MY STRENGTH, IS YOUR PROGRAM RIGHT FOR ME?
Definitely. My program focuses on strength-based movements and exercises to help you build muscle and endurance.
AM I TOO YOUNG / OLD?
No way! You can reach your goals at any age. My program can be scaled up or down to suit your level. However, if you are concerned, please speak to your doctor before starting.
MEAL PLANS
HOW DO YOUR MEAL PLANS WORK?
My goal is that you are learning how to eat healthy foods and choose balanced nutrition options because I know no one can follow a meal plan perfectly all the time.
Each week I will provide you with meals and snacks for Monday to Friday. For weekends, you can either repeat your favorite meals from the week, or you can eat other meals that fit your needs. It is that easy.
DO I HAVE TO FOLLOW YOUR MEAL PLANS?
No, not at all. You can choose whether you would like to follow my nutrition program exactly, adjust it to fit your specific needs and goals, or eat something else entirely.
WHAT IF I DON’T LIKE THE RECIPE, CAN I SWAP IT?
Yes. I know everyone has different tastes so you can always swap a recipe you do not like for something you prefer from another day.
I HAVE A FAMILY – CAN I COOK THE SAME FOOD FOR THEM?
Yes. I want my nutrition plan to be efficient and easy to follow so my meals can work for most everyone. You will just need to adjust the quantity of ingredients for each recipe when cooking for extra people.
DO I HAVE TO COUNT CALORIES AS WELL?
No, you do not have to count calories. My recipes are designed to ensure you get the ideal combination of macronutrients each day, so all you have to do is enjoy it! Remember, everyone is different so depending on your goals, you can follow it exactly as provided or use it as a foundation to work from.
PAYMENT & SUBSCRIPTION
We offer several different plans depending on how many sessions you purchase in advance. We offer weekly, monthly and per sessions plans. The typical cost is approx. $75.00 USD per 60-minute session.