Our program is not the new crash diet. It is not a quick fix, nor is it a one size fits all approach. Instead it is a program where YOU are in the drivers seat. We take the time to learn our clients and work with them to create small achievable steps.
Small, easy steps lead to a big transformation!
Every person is different, therefore, each program we work through with a client will be different. We care that you succeed and work so you can keep your results long term!
Not only do we coach clients on many lifestyle factors, but we make sure that the lifestyle is sustainable so you can keep moving up in your goals.
Resistance training is a type of fitness that's intention is to improve muscular fitness, muscular endurance, power, anaerobic endurance, strength and increase size (hypertrophy).
Resistance is used to induce muscle contraction. It can come in the form of body weight, barbells, kettlebells, single joint machines, smith machines, etc. Anything that makes the muscles contract to work against a weight or gravity.
Including resistance training into your routine is a great way to lose weight since the more muscle mass you have the more fat you will burn at any point throughout the day.
This all depends on the level you're at when you begin a program with us! We don't have set general expectations of how many times we want people to work out, these expectations are set at the beginning, and at any reassessment point in your program depending on many factors. Your fitness level, goals, schedule, current lifestyle, and much more plays into the factor of how many times it is reasonable for you to be expected to workout each week.
In your program we will set your schedule, or, if you want to slowly bring exercise into your life we will even just find ways you can implement more exercise without having to go to the gym!
Workout frequency depends on many aspects. And DON'T WORRRY! We set efficient plans with our clients and don't expect them to live in the gym! Don't let this question stop you from starting! Everyone has to start from somewhere and we would never ask you to go 0-100 when beginning a program. We make exercise and working out work for you, not against you!
We focus on finding a healthy way of eating that you enjoy and manipulate factors (macronutrients, etc.) to help you achieve their goals. We don't tell clients to follow a certain diet (ex. fad diets). We don't even like using the word diet because of the bad wrap it has gotten in the media.
Our methods revolve around our clients losing one pound per 12 days. This technique is more sustainable and less aggressive than other techniques, and helps retain muscle mass that many people lose when trying to lose weight.
Many people reduce their calories too much which leads to weight loss via muscle mass as opposed to fat mass (we want to lose fat not our precious muscle!). This happens because, especially when were in a calorie deficit, or if an individual is very active, our body would rather break down muscle to use as energy vs fat.
Our approach to fat loss ensures you keep as much as your muscle as possible while still seeing the fat loss results you want! We guide our clients so they can have a more sustainable and steady transformation while having enough energy and mental clarity to sustain their schedules.
A lot of women are worried that if they begin a resistance training program they will look like a Hulk-ette. It's common to see women spend hours on a cardio machine because they want to keep their 'feminine' figure. The truth is that women don't have the same hormonal makeup as men. The hormone testosterone is responsible for large increases in muscle mass and women only have a fraction of the hormone testosterone than men do.
Female bodybuilders who have large amounts of muscle have spent years of dedication in the gym, diet and in their lifestyle building their physique. Depending on the category they are competing in, may have used hormonal supplementation increase their testosterone levels. This is why, unless your goals are to become the next all-star female bodybuilder, you don't need to worry about resistance training creating a masculine physique.
Resistance training, with proper exercise selection, will actually help you create a more curvy feminine physique! When you incorporate weight lifting into your regime you will increase your lean body mass (muscle) which is a good thing! Increasing your lean body mass will help you shape your arms, loose inches around your waist, and add roundness to your booty! And here's a fun fact! The more muscle mass you have, the more calories you burn! Muscle mass needs energy to sustain itself, whereas fat mass does not.
Often, people will complain that their back hurts when performing classic glute exercises. Typically, if you are feeling your back, or other muscles working during glute dominant exercises more than your glutes, it could mean there is a muscle imbalance present. If your glutes are dormant or weak, your lower back muscles are taking over the work.
This puts a lot of strain on those little muscles, especially because the gluteus maximus is the largest muscle of the body!
If you're feeling pain in your back at the onset of training, turning to the fundamentals of glute training might be a good start. Many people have weak or dormant glutes because of sitting at an office job, school or anywhere for long periods of time throughout the day which makes classic glute exercises annoying. You may feel it all in your back, not feeling it how you think you should in your glutes. Does this sound familiar? If so, consider booking a consult with our Certified Glute Specialist. In our 6 month Transformation Program you can put the focus on the glutes and will learn how to correct muscle imbalance to get the glutes working properly, essential exercises for glute development, a glutes program tailored to your fitness level, and more! Click here to book your consultation today!
There are many benefits of resistance training! Here is a list of only some of them:
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