All coaching clients are expected to check in, however the frequency, and type of bimonthly form you will fill out depends on your coaching package.
The bimonthly check-in form is to be submitted twice per month. The first, and third Mondays of the month. You can fill it out on a Sunday to ensure, it is in my inbox on Monday morning.  

The expectation is complete all training, and cardio, and have some idea of what you ate that week.  

I understand and sympathize, with each client, and their own fitness journey.  Perfection is not required to see results, but I do expect you to do your best, with what you have and where you are.

If you are a 1:1 coaching client and have a specific goal under a timeline, such as getting/staying lean, competing, or getting ready for an event, like a beach vacation, this is a different level of coaching, and increased expectations.

Previous check-ins were written by hand and submitted through email, before going online.
Writing is the best way to internalize the process, however, I now have an online form, that you fill out and hit ‘submit’.

Keys to a Good Personal Bi-Weekly/Weekly Check-In

• Solid reflection allows me to see what is going on mentally and physically
• Information that you feel you need to tell me is always good and gives me a better image of the big picture
• Honestly, and clear communication.
• Questions, are designed, to help spark the information that you might not think is relevant, or have forgotten.
• Insights into what you have achieved, that week, even though it might have been a challenge.

Schedules are designed based on what is optimal for you.  Life can get busy, and there will be times in which we have to adjust our schedules on the fly.  Aim for what YOU CAN DO at the moment.  Do your best, with what you have and where you are.

In the new Virtuagym app, no weights are given. You should be trying to add weight to the bar, most training, and then log that weight you used, in the app.  This will help you get stronger.  If the weight I gave you is too light, for sure you add more.  

The weight is determined by the number of reps.

If we have 12-15 reps, and you are getting somewhere between 12-15 reps for that weight, it could be the right weight.

If you can get 20 reps, for that weight. The weight is too light. If you can only get 8 reps. The weight is too heavy and you should adjust downward.

In General

For the upper body – 2.5-5lbs, added weight

For the Lower Body – 5-10lbs of added weight

The workouts (or series of workouts called a program), will have a listing of weights, in the app, as referred to in the previous question.

Unless implied ‘bodyweight’ like with pushups, or lunges, the goal is always to make the exercise more challenging and ONE way we do this is by adding loads, such as using Dumbbells, Barbells, or Kettlebells.

However, with that being said, adding weight is only one way to add ‘intensity‘.

The intensity of the exercise is how hard the exercise feels.  

In training books ‘intensity‘ is used interchangeably with ‘load‘ meaning the weight on the bar.

To most people, the intensity is how hard the exercise feels for you.

If you are doing squats, for 15 reps with bodyweight, and you know you can do more, adding reps is one option to make the exercise more intense, however, at a certain point, you cannot add more reps as the set would be too long – think 25 reps, or 30, etc. Plus you are getting into a different type of training – but no need to get too technical.  So, we add weight to make the exercise more challenging (hence intensity).

Some exercises are by nature use load ie –  if I assigned cables, however, if I said lunges it would not be so obvious.

In any case, I try to be specific, yet if you are not sure, post a question or message me directly.

All substitutions will be done through the app. Just make your post to the newsfeed, and we will figure it out. No worries.

You can put your training in between a meal and a snack.  Plan your training, and then adjust your food around that. 

If you work out early – like 5 am, you can have a protein shake, coffee, or nothing, but BCAA and/or water. This is called training fasted, and it can work. It just depends on how your feel during your training.

Your breakfast is your ‘post-workout’.

All other times, you can structure your food, based on your training, and your day. Suggestions are offered, giving you an optimal schedule, but also life happens.

Post-workout nutrition that specifically has to go AFTER  your training, you can switch your meals around.  Pre-workout is considered the food you eat before you train. Intra Workout is what you consume during your training.

The post-workout carbs can be moved to the appropriate meal or snack, so long as they are post-workout.

Sometimes your post-workout will be just a real food meal or post-workout shake.  

There will be times when you just have to go and train, and not really worry about the next meal or snack.

It happens to all of us. You will not lose muscle, from skipping one or two meals.

My nutritional approach has evolved over the years.  We start with a structure and guide you through the process. 

Nutrition comes down to personal preference, and what you are most likely to stick to over the long haul.

Learning a new way to set up your nutrition, substitutions in a way that allows you to have what you want while keeping you within a structure.

Substitutions for each macronutrient category – proteins to protein, carbohydrates for carbohydrates, or fats for fats are encouraged.

Between macros, can happen, as it will keep you in the calories for the day, but change your macros will change slightly. 

It depends.  It depends…your goals, your timeline, your compliance, do you want it, do you need it?

In general, a meal or two with off-plan eating can help to encourage compliance the other days of the week. After all, your nutrition is part of a fitness lifestyle, not a diet.

Previous eating history such as food binging issues, emotional or otherwise, certain social situations can be tough to manage at the beginning of establishing new lifestyle habits. Play it by ear, and go by how you feel.

Vegetables are assigned in 100g increments.  It is just easier as a calculation.  Which type of vegetables, you eat, is your choice.  

It is easy to remember, and after measuring a few times, you will know by ‘eyeballing‘ how much 100g of vegetables, either cooked or raw.  Just to note, cooked or raw it does not matter, we don’t have to get that specific.

With the app, or any other food calculating program, you are able to quickly substitute out foods, so that you are able to eat to your likes, and still stay on the structure of the nutrition.

You can change the fruits, for any other fruits, of your choice.

• Any and all spices
• Splenda/Sweeteners
• Soy Sauce
• Salsa
• Mustard – any kind
• Low fat/no fat salad dressings
• Low sugar/low calorie BBQ sauce
• Salt & Pepper
• Lemon & Lime Juice
• Hot sauces
• Vinegars – any kind
• Bouillon
• Hot Sauces

Anything that is low in sugar, is generally good.

• Water, sparkling or still
• No-calorie flavored seltzer
• Coffee, tea black
• Club soda
• Herbal tea

YES, have coffee. #lovecoffee ❤️