1 on 1 Training + Nutrition Consulation

Free30 min

1. Mindset

  • Initial Habit & Goal Audit: An intake assessment to uncover mental blocks, past relationship with exercise, and daily routine obstacles.

  • Weekly Accountability Framework: Dedicated check-in prompts focusing on non-scale victories, stress management, sleep quality, and daily wins.

  • Mindset Modules & Masterclasses: Educational resources on identity shifts, overcoming self-sabotage, building consistency, and managing emotional eating.

  • Behavioral Tracking: Tracking tools for sleep, stress levels, energy, and habit consistency alongside physical metrics.

2. Movement

  • Daily Activity Targets: Customized non-exercise physical activity (NEAT) targets, such as daily step goals or mobility protocols tailored to desk workers.

  • Mobility & Warm-Up Routines: Guided video routines for joint health, posture correction, and injury prevention to perform on rest days or pre-workout.

  • Active Recovery Protocols: Structured light-activity guidance (walking, light yoga, dynamic stretching) to optimize recovery between heavy sessions.

3. Muscle

  • Customized Resistance Training Program: Personalized workout splits delivered via an app with video demonstrations, exercise substitutions, and progress tracking.

  • Progressive Overload Guidance: Clear tracking systems for sets, reps, load, and tempo to ensure continuous physical adaptation.

  • Form Review & Feedback: Weekly or on-demand video submission reviews to refine lifting technique and maximize safety.

4. Nutrition

  • Tailored Nutritional Protocols: Personalized calorie and macronutrient targets—or non-tracking hand-portion systems—aligned with client goals (fat loss, hypertrophy, maintenance).

  • Sample Meal Frameworks & Recipe Guides: Done-for-you meal ideas, grocery lists, and eating-out strategies rather than rigid meal plans.

  • Biofeedback Monitoring: Tracking how nutrition impacts biofeedback indicators like digestion, hunger, cravings, and workout performance.

  • Supplementation Guidance: Evidence-based recommendations for foundational health and performance supplements (e.g., protein, creatine, Vitamin D).