With this package, you’ll get:
1. a custom-made workout plan
2. a fully personalized 3-day sample meal plan (one workout and one non-workout day)
Both are made from scratch by our experts and are designed specifically for you and your fitness goals.
The workout plan includes a detailed resistance training routine (including exercises, sets, repetitions, lifting tempo, rest intervals, intensity loads, planned deloads and a progression plan) as well as specific instructions for cardiovascular exercise. For each exercise, there are links to pictured examples, short video guides, and written descriptions.
The sample meal plan takes into account your current body composition, metabolic rate, the type and duration of physical activity you engage in, your personal food and meal timing preferences, as well as your fitness goals. For each of the two days of the sample meal plan, specific recommendations with regards to food item selection, quantity and timing are given. These include the calorie content of each food item as well as its macronutrient content. Supplementation recommendations are also provided if requested and if deemed necessary/beneficial.
How it works:
1. Following your purchase, you will receive an email with a couple of forms and a detailed questionnaire to answer.
2. Once you complete and return the forms and the questionnaire, we will use your answers to create your workout and sample meal plans. It usually takes us 3-5 business days to build your plans and email them to you in print-friendly PDF format.
3. Once you receive your workout and sample meal plans, you will check them out and let us know during your free follow-up consultation if there are any tweaks or adjustments that you would like us to make.
4. If you run into any issues in the future, we are always available to answer your questions via e-mail.
Before making a purchase, please have a look at the Physical Activity Readiness Questionnare (PAR-Q) form below to make sure that you are ready to start becoming more physically active.