+ How do you help your clients achieve their fitness goals?

I threaten to beat them if they mess up. Jk I provide them with a game plan that fits into their lifestyle, result driven strategies, focused lifestyle change, and provide accountability every step of the way.

+ What’s the secret to getting the body of your dreams?

The key to obtaining the body of your dreams is to ensure your lifestyle and habits fit your vision of the ultimate body. For example, if you keep junk food in your house and succumb to mindless snacking, you are likely not to have a healthy, lean body. If you want a muscular body but don't strength train , that muscular body will always be a dream and nothing else. Your mind, your body, and your habits need to all align. That is what we help you achieve.

+ What do you love most about your job?

What I have always loved most about what I do, is being an integral part of the life changing transformation that happens when people face their biggest challenges and realize what they are truly capable of. Sharing those victories is what makes my job worthwhile.

+ What inspired you to start your own business?

I don't take orders well. Just kidding. I enjoy having the freedom and creativity to create programs without limitations, serve my clients in the way that I know works best, build a team of like minded coaches with a zeal for helping people lose weight, improve health markers, and increase energy regardless of their age.

+ Why should our clients choose you?

Because I never low unicorn fairy dust at you. I do what I say I am going to do which transfers to you having the support you need when you need it and us winning together.

+ Can you provide your services online or remotely? If so, please add details.

Absolutely! We have clients in 6 countries and 18 states. Our program is set up so that you never feel like you are on in island. We provide you with your own fitness app complete with your workouts, ability to track progress, daily messages, and so much more. Our nutrition plans are also customized in gear toward your goal, lifestyle, and needs. These plans are devised by a nutrition expert. We do 1:1 check ins, weekly group calls, and are accessible via text. Our online program add more touch points than most in-person programs.

+ What do I do when I feel hungry?

  1. Determine if you are physically hungry or psychologically hungry (bored, angry, sad, or lonely, etc.)
  2. Remind yourself of your goals. If you have a vision board, look over this again.
  3. Drink about 16 ounces of water or water with airborne or Emergen-C light in it.
  4. If still hungry, cut up celery or cucumber, and sprinkle your favorite seasoning to fill up your stomach.
  5. Try herbal teas and some sugar free gum.
  6. Stay busy with your mind and hands and STOP looking to see what the food fairy brought you.

+ Should I cut carbs if I’m not hungry?

Carbs are programmed strictly to fuel your workouts and aid in both digestion and brain function.
Carbs are not BAD, but must be used correctly and come from the right sources. I will tailor your daily carb intake to your metabolism and goals.

+ Do I really need to include fats in my meals like oils and avocado?

Dietary fat is fat consumed in the food that you eat. Fat is a major source of energy in the diet, providing nine calories per gram, more than twice the number of calories provided by carbohydrates or protein (4 calories per gram).
Dietary fat is different than body fat which is fat stored in your body. The dietary fat in your plan is programmed to help increase satiety (fullness) during meals and is set for your age, sex, height and body composition in order to maintain proper hormone production, joint integrity, and cell function.

+ What about beer, wine or alcohol intake?

Alcohol provides no benefit for you and will only slow you down. I’m all about balance, so you can include the occasional glass of wine or beer/spirit if your results are going very well.
Just remember, they are all empty calories and may impair health and recovery.
I would limit yourself to 1 - 2 glasses / drinks per week, if not less. If you do include them, try and include them into your daily calorie intake / macros.
Simply drop out some carbs and fats (NOT protein) at that meal or that day to allow for it. Again, do NOT do this everyday. Use this strategy on the odd occasion! Remember balance is key, but you are trying to achieve rapid fat loss in only 90 days so sacrifices must be made.

+ How much water should I drink?

This depends upon several factors, including the supplements you are on, length and intensity of your workouts, and your sex, size, and how much you perspire.
I will provide parameters, but generally aim to consume 90-120 ounces of water for optimal hydration!

+ How long after the workout should I wait to eat or drink my next meal?

You should consume your post workout drink or food within 30-60 minutes of finishing your entire workout. Pre and post workout meals are carbohydrate and protein based with minimal fat and minimal fiber in order to speed up nutrient absorption.

+ Should I be taking supplements?

I am not a huge proponent of using a lot of supplements but have suggested some based on your specific needs at this time.
I am happy to help you get the indicated supplements at a discounted rate.

+ I don’t use dairy products? Can you suggest a protein powder to use?

There are plenty of other types of protein powder that are very good sources, including egg and beef protein powder. Also, there are some good vegan protein powders (rice, pea, etc.). Try to get an animal based powder (egg preferably) that is high in leucine (an amino acid). I would avoid soy protein, as large amounts will interact with your hormones in a negative manner. I am lactose intolerant, can I still use whey protein? Most likely, you will still be able to use a whey protein powder, but make sure that you get a whey isolate product, as this will have the least amount of lactose in it. You will have to experiment, as every individual can tolerate different levels. Test how you feel, if you experience any symptoms (bloating, etc.) swap it for a lactose free protein, such as beef or chicken.

+ Can I move my meals around?

Non-competitors: For best results, you are not required to consume all your meals at the exact times.
Calories and macronutrients are the key, so, you can change meals around to fit your lifestyle and food preferences. However, if you do deviate, make sure you keep the macronutrient profile and daily caloric intake provided for you.
I devise your nutrition based upon workout times, metabolism, and personal schedule. You can move meals around however you want IF you do not have pre and post workout meals.
If you have pre and post workout meals, please try to have those…well, PRE and POST workout. Dinner for those on a weight loss journey often does not have starchy carbs and you want to keep it that way if possible because we want to consume carbs when they are best utilized during our day.
Competitors: Eat exactly what is on your plan as close to the times indicated as possible.

+ Do I have to eat every 3-4 hours?

I would suggest following the meal plan times as close as possible to get the best results. However, everybody’s life and schedules are different.
Just keep in mind that going over 5 hours without eating can increase the chance of muscle loss and binge eating as you are dieting.

+ What is a normal rate of weight loss?

Average weight loss is 1-2 pounds per week. One pound is equal to 3500 calories. By creating a deficit of 500 calories per day through reduced calories and increased expenditure, that would equal one pound per week in a perfect climate but there are endless factors that govern metabolism.
Water weight fluctuates both throughout the day and day to day, especially with women, so do not weigh yourself daily and make sure you are tracking other body stats.

+ Why am I not losing weight?

  1. Variations in portion size (make sure your measurements are exact)
  2. “Tasting”. Remember that every “sample” counts.
  3. Not pushing hard enough in the gym
  4. Doing too much cardio and killing your metabolism
  5. Exchanging/swapping foods from your nutrition plan throughout the day that have different macro counts.
  6. Digestive system is slow due to dehydration, lack of fiber, too much protein, etc.
  7. Going overboard on your bonus meal.

+ What is the best way to weigh myself?

I recommend weighing yourself first thing in the morning before any water or food intake and after using the restroom. Try to use the same scale every time. This should be done without clothes.

+ How much sleep should I be getting?

Aim for 7-9 hours of sleep a night. Your body repairs itself during rest on a cellular level which affects metabolism, moods, hormone levels and so much more!!

+ I struggle with getting enough sleep. What do you recommend doing to get better sleep?

Here are my top recommendations:

  • Take the evening supplements that are recommended.
  • Sleep in a cool environment that is completely dark .
  • Avoid using electronics 30-60 minutes before bedtime. 

  • Stick to a bedtime routine. Try to wake up and go to sleep at the same time. 

  • Don't go to bed either hungry or stuffed and eat a meal 1-2 hours before bed. 

  • Make sure your mattress and pillow are comfortable .

+ What is the best time to perform my cardio?

Generally, cardio should be done at a time that will ensure you do it...just get it in! This may be before or after your resistance workout.
Competitors on the other hand may have a more exact schedule depending on their stage of preparation.