The following are a list of services I provide:

“In House” One on One Personalized Training Programs:

  • I will customize a one on one training program to meet your specific goals

  • This is a 50 min uninterrupted session in my private fitness room where we begin to rebuild your body

  • You will have a new training routine each time you train, so you'll never get bored doing the same circuit each week

  • You will be introduced to a new training program every 6-8 weeks for optimal muscle growth and breaking through plateau's

  • You will get monthly tracking of your weight and measurements

  • Access to my email with any questions or concerns (you can also leave messages on my cell phone with a quick return call)

  • No waiting for in line for next available piece of equipment

“Specific Split” One on One Body Specific Training Programs:
  • Want to only train upper or lower body? There is no such thing as spot reducing, but you can certainly focus on a split

  • This is 50 min uninterrupted session in my private fitness room where we begin to rebuild your body

  • I will customize a training program in 30 minute sessions to goal specific areas

  • You will be introduced to a new training program every 6-8 weeks for optimal muscle growth and breaking through plateau's

  • You will get monthly tracking of your weight and measurements

  • Access to my email with any questions or concerns (you can also leave a message on my cell phone with a quick return phone call)

  • No waiting for in line for next available piece of equipment

“Group Training Class” Two on One Training Programs:

    • Don't want to train alone? Don't!!! Train with a parent, a friend, neighbor and make it more fun & get a great full body workout

    • This is a 50 min uninterrupted session in my private fitness room where we begin to rebuild your body and have fun while we're doing it

    • I will customize a training program for TWO people that utilizes weights, agility training, boxing, circuit style training for a full body workout for each person

    • There is a TWO person maximum with group training and both parties must train at the same time and on the same days with a 2-3x a week frequency
    • You will be introduced to a new training program every 6-8 weeks for optimal muscle growth and breaking through plateau's

    • You will EACH get monthly tracking of your weight and measurements

    • Access to my email with any questions or concerns (you can also leave a message on my cell phone with a quick return phone call)

    • No waiting for in line for next available piece of equipment

"Online" Training Programs:

    • Don't want to join a gym or have a home gym and need a training program?

    • Customized diet programs available

    • Have the motivation to train but need a specific program to add mass or just lose fat?

    • Customized training programs for whatever days and times you chose to workout

    • Want to focus on only upper or lower body? I can design a program that fits your specific needs

    • I will send you demo's and full instructions and pictures on how to perform each exercise correctly so you won't feel lost

    • You will be accountable to "your" trainer (me) for your personal goal and we will be in touch almost daily on your progression and talk about the previous nights workout

    • You will be required to email me each and every weight and cardio session you do within the 6 week program. You will be given a log sheet to print out  and log each weight routine each time you workout for at least the first 6 weeks

    • You will be required to email or text me once per week on the same day what your current weight is. I will log and keep track of your weight loss total

    • Access to to my email with any questions or concerns, ongoing support/encouragement (you can also leave a message on my cell phone with a quick return phone call)

 
 

4 Goal Specific Diets

Learn about zig zagging calories to lose fat, adequate protein intake, healthy fats, good and bad carbohydrates  (high glycemic vs. low glycemic)

***“Guideline Diet***” $30.00

Maintenance (maintaining your weight--NOT A FAT LOSS DIET)

If you've already completed a training program and are happy with your current weight and would like to continue eating healthy, this diet is for you. Or, if you just want a simple diet to follow and aren't worried about your exact macro nutrients, but want an "idea" of where your macro nutrients fall, this is ideal. This diet is not as restrictive as the others, but you want to do this diet once you've hit your goal weight or just have a few pounds left to lose.

This diet is a guide to follow to know when and what to eat with a range of your macro nutrients for 7 days. This is a basic diet with the proper timing of foods. This diet does NOT break down all your macronutrients, but it does give you 7 days of a general calorie guideline, what to eat, portion sizes and timing of all your meals per day.

***“CKD (Clincial Ketogentic Diet-AKA; Weight Lifting Diet)***” $50.00

The King of all King Diets for EXTREME fat loss if you are at least 50+ lbs over your ideal weight

(quickest but HARDEST way to shed all over body fat)

WARNING: IF YOU ARE HYPOGLYCEMIC OR GET SHAKY/SENSITIVE TO LOWER CARBS YOU CANNOT DO THIS DIET!!!

For starters, ketotenic dieting is based upon the removal of nearly all carbohydrates from one's diet for a certain period of time. In the absence of carbohydrates, the body will resort to stored fat as it's primary fuel source. Stored fat is broken down into ketones which the body then uses for energy. In order to enter this state of ketosis, one's liver glycogen must be emptied. Ingested carbohydrates are stored in the liver as glycogen, as well as in the muscles. When the liver is depleted of glycogen, a state of ketosis is achieved. Ketones are a by-product of fat burning, therefore while in a state of ketosis, the body is burning stored fat as it's main source of fuel. I'll bypass the explanation as to why this is such a positive occurrence.

This is not a low carbohydrate diet. It is essentially a small trace only Carbohydrate diet. While on a LOW carbohydrate diet, enough carbs are always eaten to avoid entering into a state of ketosis but not enough carbs or total calories to maintain adequate energy levels. Dropping the carbohydrate count further and raising the fat calories will allow the body to enter ketosis and use ketones, or stored fat as fuel. While in a state of ketosis, one feels energetic and does not experience the general lethargy found with basic LOW carbohydrate diets. Ketones also enable one to maintain regulated insulin levels throughout the day which again will cause one to feel energetic. Below we can see the difference between a basic low carb diet and the Ketogeinc Diet.

Basic LOW Carb Diet:

  • weakness
  • lethargy
  • low insulin levels
  • constant hunger
  • moderate fat burning
  • muscle loss
  • low fat intake
  • excessively low total calories

Ketogenic Diet:

  • energy
  • workout intensity
  • feelings of well-being
  • full and satisfied
  • high fat intake
  • high level of fat burning
  • minimal muscle loss
  • total calories no more than 500 below maintenance
This diet will be based on healthy fats and proteins you like to eat. I will implement a 7 day diet with all your macro nutrients broken down (calories, protein, fat and trace low GI carbs) for YOUR body type, height, weight and overall goal for each of the 7 days.  You will not have to log any food on this diet, it's all done for you, all you need to do is eat exactly what it on your daily menu. You will get a “food menu” word document that I will email that you’ll highlight foods you do not like to eat and I’ll build from there.  You will get ongoing support, answers, encouragement, weekly phone calls and email access with quick response.

Clearly it is obvious which diet is more beneficial as far as fat burning, retaining muscle and general feelings of well being. Plus, with the ketogenic diet, you actually get to eat more food. I want to warn you though, on this diet for 5 days straight, you will be eating the same foods over and over BUT on Friday night for dinner and through all day Saturday till 12 midnight eat those LOW FAT carbs and enjoy. You WILL lose weight fat and this has been my most popular diet yet. You might ask....why doesn't everyone do this? Well if you're using to eating those carbs processed or not it's a rude awaking when you reach for that oatmeal or toast in the morning or that bread or potato with dinner...it's not as simple as it seems, but quick results. Within two weeks your stomach should look flatter and your skin in leg and thigh area will also smooth out...fat loss really picks up in this diet in week 2.

 

***”Goal Specific Diet”*** $80.00

Fat Loss

If you're starting a training program with me for the first time. This diet is highly recommended, especially if fat loss if your goal. You can easily lose 1-3 lbs per week on this diet IF you do not cheat and train hard 3x a week or more with me.

This diet will be based on healthy foods you like to eat. I will implement a 7 day diet with all your macro nutrients broken down (calories, protein, fat and carbohydrates) for YOUR body type, height, weight and overall goal for each of the 7 days.  You will not have to log any food on this diet, it's all done for you, all you need to do is eat exactly what it on your daily menu. You will get a “food menu” word document that I will email that you’ll highlight foods you do not like to eat and I’ll build from there.  You will get ongoing support, answers, encouragement, weekly phone calls and email access with quick response.

***“Carbohydrate & Calorie Cycling Diet***” $120.00

MY MOST POPULAR DIET THIS YEAR (easy to maintain and stay on this long term)

Rapid Fat Loss (Want to challenge and shock your body?)

If you've already been dieting for some time and lost some fat, but hit a plateau and do not want to go to too extreme with cutting carbs Monday - Friday this diet is for you.  This diet takes a lot more time to customize and balance the carbohydrates/protein/fat ratios than the other diets and more focusing on the carbohydrates in the diet, hence the price difference. I will customize a 7 day diet plan for you cycling your carbs from "high", "med" and "low" days of unprocessed carbohydrates. You can easily lose 2-3 lbs per week on this diet IF you do not cheat and train hard 3x a week or more with me.

Let me explain how it works. Unlike the CKD (Clinical Ketogentic Diet) you will get carbs everyday and the lowest will be 50g and the highest amount could be 150+. Don't get me wrong, it's still very challenging. You will rid your body of 98% processed carbs for the length of the diet.  This will lean you out quickly and as the last few weeks approach to ending the diet we slowly add some higher carbs back in each day so you're body won't freak out and want to breakdown the carbs and store them all as fat. Trust, me, I did this diet 4 yrs ago and got very, very thin (and I was already thin to begin with!) it was an amazing challenge for me .

This diet will be based on healthy foods you like to eat. I will implement a 7 day diet with all your macro nutrients broken down (calories, protein, fat and carbohydrates) for YOUR body type, height, weight and overall goal for each of the 7 days.  We will be specifically be monitoring your carbohydrate intake and you will be eating only unprocessed carbohydrates while on this diet. You will not have to log any food on this diet, it's all done for you, all you need to do is eat exactly what it on your daily menu. You will get a “food menu” word document that I will email that you’ll highlight foods you do not like to eat and I’ll build from there.  You will get ongoing support, answers, encouragement, weekly phone calls and email access with quick response. Below are my before and after pic's on this specific diet for three months with NO cheats at all! Hardest, but best accomplishment I've done yet for my body and mind!

May 20012 CARB CYCLING DIET

 

Make a free website with Yola