Question 1

How does an online program work?

Accepted Answer

Upon signing up, I will create a customized workout and nutrition program designed just for you! I have all my clients download my private app that will show you your programmed workouts with video demonstrations. With my training bundle, you get regular phone check ins with me, access my client resource drive, and access to live group trainings. During check-ins we will address your progress, answer questions, and make program adjustments as needed. I will also be available via chat through my app for quick questions.

Question 2

What do virtual check-ins look like?

Accepted Answer

Virtual check-ins start by filling out a questionnaire check-in form. This provides data to track your progress and allows me to see where you might be struggling. From there, depending on the plan purchased, you can schedule either weekly phone check-ins, or monthly. Phone check-ins are available to all my clients but not mandatory. I do recommend regular phone check-ins for clients who are new, have a lot of questions, or need more accountability.

Question 3

What are reps and sets?

Accepted Answer

A “set” refers to the number of times you repeat a collection of reps, and “rep," short for "repetition," refers to the number of times you execute an exercise during a set. A "set" is a collection of reps. Ex: 4x10 (4 sets of 10 reps) - If doing squats, you will squat 10 times, take a rest, and repeat this for a total of 4 times = 4 sets, 10 reps.

Question 4

What is a calorie deficit?

Accepted Answer

A calorie deficit means that you are burning more calories than you are consuming. This is necessary for weight loss. Never go below 1200 calories a day. Remember that you do need food to help build muscle which will in turn help with weight loss.

Question 5

Can I still snack while in a deficit?

Accepted Answer

You can still snack in a calorie deficit! In fact, with proper discipline, I actually encourage it. Breaking up your meals into smaller portions that you consume in more than 3 meals a day can actually help support a faster metabolism. That being said, you still must stick to your daily caloric intake goal. Don’t use snacks as a means of overeating, but as long as your eating within your calorie goal, snacks are totally fine!

Question 6

How much weight should I be lifting?

Accepted Answer

Base the amount of weight you are doing off of what your goal is. These acute variables depend on desired outcome, but in short, if your goal is to do 4 sets of 10, then you should be using enough weight that by set 3 or 4, maybe you can only do about 8 or 9 reps. If you can easily do 10 reps for all 4 sets, that’s a sign that you need to up your weight. This could still be applied to those working in a 3x15. Most importantly, don’t lose form in your strive to lift heavier!

Question 7

How long should I workout for?

Accepted Answer

I always recommend a minimum of 3 and max of 6 weight lifting days a week, and at least 1 cardio focused day (or cardio sprinkled within weight lifting days). And on the high side, no more than 6 weight lifting days a week and no more than 3 cardio days (if doing high impact cardio and not training for a specific event). As far as duration goes, a little is always better than none, so if your choice is a 20 minute workout, or no workout, do the 20 minutes. But aim for more. If you need to do shorter workouts due to scheduling, try to focus more on compound lifts rather than isolated lifts to get the most out of your time. You may also do more superseting or HIIT style workouts if time is a factor. For those focused more on heavy lifting, you’ll need to allow for extra rest and workouts will typically be at least an hour to 2 hours, including warmup and cool down.

FAQ

Frequently asked questions