How do you calculate macros?
Each plan is customized and written by me. There are many factors to me creating your plan, based on the questionnaire filled out, workout routine, average calories consumed, goals, etc.
How quick can I expect to see results?
The speed at which someone can expect to see fitness goals depends on various factors including their current fitness level, consistency of exercise, nutrition, genetics, and the specificity of the goals.
Generally, noticeable improvements in strength and endurance can occur within a few weeks to a couple of months with consistent training.
However, significant transformations like muscle gain or fat loss may take several months to a year or more.
It's important to set realistic expectations and focus on consistent progress rather than rapid results.
What does Macro split mean?
A macro split refers to the distribution of macronutrients—carbohydrates, proteins, and fats—in one's diet, typically expressed as a percentage of total calorie intake.
These three macronutrients make up the calories that fuel our body. For example, a common macro split might be 40% carbohydrates, 30% protein, and 30% fat.
This breakdown can vary based on individual goals, such as muscle building, fat loss, or athletic performance.
Adjusting the macro split allows individuals to customize their diet to meet specific nutritional needs and goals.
What is included in your 1:1 coaching?
• Daily communication through the app “Slack” (working hours are Monday to Friday 9am-5pm MST, I am there to guide, assist and answer any questions you have throughout the week)
• Grocery Guide
• Restaurant Guide
• My fitness pal info guide
• Weekly goal setting
• Any vacation prep help
• Adjusting macro splits when needed
• Accountability tracking
• Meal and snack ideas
• Progress picture + measuring reviews
• A very structured plan, 6 scheduled 30 minute phone call check ins (twice a month, every two weeks)
What is reverse dieting?
Reverse dieting is a method used to gradually increase caloric intake after a period of calorie restriction or dieting.
It involves systematically adding calories back into one's diet over time, typically in small increments, with the goal of minimizing fat gain while maximizing metabolic rate.
Reverse dieting helps prevent rapid weight regain by allowing the body to adjust to higher calorie intake gradually.
We will work to “reset” hormone function, regain lost muscle, improve energy levels, and increase ones caloric maintenance.
How do I know if I should reverse diet?
You experience persistent exhaustion, weakness in workouts, irregular hormone regulation, increase in body fat percentage, loss of period, increase in body fat percentage, always thinking of food and have uncontrollable cravings.
You may have stayed in a calorie deficit for to long or you have plateaued in a calorie deficit. If you are no longer seeing changes in your body recomposition and inches are not budging anymore these can all be signs you need to reverse diet. You’re more than likely experiencing metabolic adaptation to the lower calories.
What does your personalized plans look like?
• 6, 8, 10 or 12 custom macro calculations & specific week by week plan that includes macronutrient and calorie changes
• the 6, 8, 10 or 12 week plan for you to follow week by week
• my fitness pal info guide
• this entails no further communication after I email you the written plan
