WANT TO JOIN? CHOOSE THE APPROPRIATE PROGRAM ABOVE!

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THANKS FOR YOUR INTEREST IN THE PROGRAM, WE WILL BE STARTING JANUARY 13th.


 

IF YOU WOULD LIKE TO SPEAK TO ME DIRECTLY…
PLEASE MESSAGE ME TO THE RIGHT ON FACEBOOK OR BOOK A CONSULTATION.

 

GRAB YOUR COPY OF THE PROGRAM OUTLINE

TWO OPTIONS

BASIC


NOT INCLUDED

X Meal Plan,
though a thorough and detailed guide to create your own will be provided, PLUS macros and diet strategy.

X Weekly 15 minute Video Consult,
though a bi-weekly video consult will be provided, and same 30 minute initial assessment.

X Trainer Program Customizations,
though a the program will be customizable by you with alternative exercises available to give you the ability to choose regressions or progressions of most exercises.

PLUS


ADDITIONS

Custom Meal Plan,
A custom meal plan is provided as long as you complete the necessary 1 week (5 day) calorie and food tracking.

Weekly 15 minute Video Consult,
We will work together each week on specific movement patterns and exercises that you need additional coaching on.

Trainer Program Customizations,
If alternative exercises cause any pain or difficulty and or if there is concern the program structure needs to be altered due to individual needs then this is the plan for you.


Both programs come with interactive orientation and 30 minute consult along with further movement assessments if needed, and as well, the opportunity to send in unlimited video form checks for my critique.


View home page for full breakdown of features:

Once payment is made you will be on the wait list to start the program.

Sunday January 5,
a week before the program start date, you will receive an email with instructions to start your orientation and assessment.

You will be shown how to begin tracking calories, be given an orientation and movement assessments, and be set up to start first thing Monday after a light week of introductory exercises and some early coaching from me should you send in any questions and or early form checks.

Your first consult can be booked once orientation and assessments
are complete before the following Monday and official
start date of January 13.

BEFORE THE PROGRAM START DATE, YOU MAY WANT TO INVEST IN SOME GOOD TO HAVE SUPPLEMENTS AND AFFORDABLE ACCESSORIES.


VIEW SUGGESTIONS BELOW

SUPPLEMENTS AND ACCESSORIES

Pre-Workout Supplementation

The only pre-workout you “need” (in parentheses, because you don’t need it, but it can be beneficial when your diet on point and consistent in the gym) includes these Supplements.

Buying the ingredients separately and in bulk is a hell of a lot more affordable and will last a whole lot longer. All ingredients can be mixed a half hour prior to working out and the citrulline malate will provide a citrus taste to your water. It isn’t extraordinarily tasty or anything but, I like it more than plain water.

Aside from that if you wanted you could mix it with
MyProtein Clear Whey Protein Powder for a pre-workout drink with flavor and juice like consistency with additional protein.

 

THE ONLY 4 PRE-WORKOUT SUPPLEMENTS NEEDED


Pre-Workout Supplementation

The only pre-workout you “need” (in parentheses, because you don’t need it, but it can be beneficial when your diet on point and consistent in the gym) includes these Supplements.

Buying the ingredients separately and in bulk is a hell of a lot more affordable and will last a whole lot longer. All ingredients can be mixed a half hour prior to working out and the citrulline malate will provide a citrus taste to your water. It isn’t extraordinarily tasty or anything but, I like it more than plain water.

Aside from that if you wanted you could mix it with
MyProtein Clear Whey Protein Powder for a pre-workout drink with flavor and juice like consistency with additional protein.

 

THE ONLY 4 PRE-WORKOUT SUPPLEMENTS NEEDED


100 Tablets = $3.58, 200 Tablets = $6.18

Citrulline Malate

Take 1/2 Teaspoon – twice daily or all at once in pre-workout drink

$13.00
(Prices subject to change up or down with frequent sales)

Creatine Monohydrate

Take 5grams, consider loading phase of 10g for first 5 days

$9.44 – $16.37, various sizes
(Prices subject to change up or down with frequent sales)

TOTAL COST = $46.01 to 55.54, depending on sizes purchased. You can expect majority of the supplements to last 3-6 months, with Citrulline Malate lasting between 1-2 months. This is much more cost effective and healthier than buying ready-made pre-workouts with extra additives.

Clear Whey Isolate

You could combine Clear Whey Isolate with the ingredients for your pre-workout, to create a flavourful pre-workout drink.

Contains artificial sugars sucralose, and Acesulfame K.
When possible use stevia as your sugar substitute of choice.

$28.39

These Four Supplements are all you really need and won’t cause you to crash from a sugar or caffeine high.
Here are my recommendations: if you have not used any pre-workout before or are under 150 pounds, take half the suggested dose, if close to 200 or more pounds and have used pre-workouts before, use the suggested dosage. 

If new to pre-workout > always test out before taking a full dose.
(Especially if buying a ready-made workout supplement with additional crap included and potentially harmful levels of caffeine)
READ LABELS: do not exceed 250-300 grams of caffeine

Post Workout Supplementation

Whey Protein or Plant Protein (Pea Protein, or mixture of Pea Protein and Brown rice) are a great investment to make to ensure you are never short on protein, but… it should not be relied upon to reach your protein intake. Protein powder is convenient and handy as a quick way to get your protein in after your workout if you are in a time crunch before work or other commitments. If you find you are consistently 20-30 grams short on protein you should be having 1 shake once a day, but never rely on it to reach majority of your protein needs – it is only supposed to supplement!

AVOID SOY PROTEIN


THE PLANT PROTEIN

With 25 grams of Protein, Mocha or Vanilla Chai flavor, this Plant based protein is high quality and more flavourful than the Pea Protein.
Sweetened with Stevia.

IMPACT WHEY PROTEIN

100 calories, 19g protein, 1g fat, 3g carbs.
With more flavours than the Isolate, and more affordability, this could be a better alternative if on a tight budget.
However, protein quality not as high: There is a Vanilla stevia offered with no price increase to avoid other less healthy artificial sugars.

PEA PROTEIN

Less carbohydrates and no fiber, 21 grams of protein at 100 Calories.
Plain, Vanilla, or Chocolate Flavours.
Plant and Pea protein in particular do have a more chalky, grainy texture, but if you do not digest whey protein well, this could be a good alternative.

IMPACT WHEY ISOLATE

90 Calories, 22g of protein, 0.5g of fat, 1g of carbs, low in cholesterol.
With many flavours and almost no carbs or fat, this makes getting in your protein easier without throwing off your calorie targets or needing to make major alterations to your current diet or meal plan.

Prices will vary, and change often due to plenty of sales. MyProtein has the most cost effective, whether an isolate or plant based protein, read the descriptions I’ve provided to help yourself decide on which to go with.

(PS. If you are prone to breakouts, always try to get protein without artificial sugars, Stevia extract, monk fruit, and erythritol are often combined with Stevia and to my knowledge are the absolute healthiest sugar substitutes).

Accessories – Bands / Workout Grips

To ensure you can easily train glutes I have a couple bands below for purchase on amazon, the workout grips I feel are quick to throw on and effective to use. I find they don’t interfere too much with your natural ability to grip with just bare skin. In my experience workout gloves tend to be worse for grip and I prefer not to use them – these however are a good compromise and should protect your hands and fingers at the first knuckle and possibly the second so you won’t have nasty rough feeling hands from your hard work!

Full Disclosure – These are amazon affiliate links and I will receive a tiny kickback for your purchase.


Prices subject to change, and will not be updated. These are the most affordable highest rating accessories I could find. For the program, there will be free weights, and exercises involving rows, deadlifts, split squats, pull ups thus the gloves may be a good investment if you want to protect your hands. The loop bands will be very useful for glute activation and for some may be needed, though other alternative exercises are included and adapted. The Foam Roller and Self Care set is a great investment as well and almost a need if you have tight claves, shins, legs, glutes, and upper back/chest.