If you are reading this then you are likely in a similar position that I was in a few years ago. In a never ending cycle of trying to change your lifestyle, habits and health.
Does this sound familiar?
Want to change > Try to make the change > Get discouraged or give up after a few days > Tell yourself "its just not meant for me" > Repeat.
I went through that cycle for years and years until I finally decided enough was enough. After trying and failing hundreds of times I finally figured it out and made the changes I needed and wanted for my life. So how can you get out of this cycle?
1. Have a plan
2. Have accountability
I'd be honored if you would allow me to be apart of your journey and guide you through your journey!
You are probably wondering how online coaching works right? Don't worry I'm going to explain in detail below!
Getting to know you!
First things first! I will be sending you a very detailed questionnaire! It’s important for me to get to know you in multiple aspects of your life…..I also just want to be friends! Haha Don’t worry none of this information will be shared. It will always stay between you and me! Be prepared...it is pretty long and detailed. Please fill this out honestly and to the best of your ability. I will be asking for measurements, weight, BMI and lots of lifestyle questions. So be ready to fill all that information out for me! Cool?! This will be sent over to you once payment has been completed.
Nutritional Guidance
I will be calculating your target calorie numbers for weight loss and also to ensure you are getting enough food. I don’t want you to be stressed out about hitting your numbers exactly but I do have to say that weight loss is 80% nutrition. In order to lose weight you have to be in a calorie deficit. Which means you are eating less calories than you are burning in a day. Don’t worry, I’m not going to starve you but it is very important that you do your best to stay within your calories for the day. I will calculate your numbers for you based on your current age, height, weight…..there is a lot more that goes into calculating this number but you get the point right? Once you pull the trigger to move forward with the program I will use the information in the new client assessment form to calculate your calorie window. I will be checking in with you weekly to make sure you're feeling good about food as well as keeping an eye on your numbers to see if they need adjustments as you start to lose weight. I do recommend that you download MyFitnessPal if you have not already done so. It is a fantastic way to keep track of your numbers easily throughout the day. Not to mention you can share your food diary with me easily by taking screenshots. ;).....see what I did there?
Note* I’m not saying you need to count calories for the rest of your life. It is important when you are first starting out to know how much food is appropriate and the nutritional value of different foods. Sooooo for this 6 week challenge we will be tracking our food and learning along the way so that once we are comfortable with our new way of eating we will no longer have to track calories.
I also have to add in that I am not a nutritionist. I am not prescribing you a diet.
Training/ Workouts
I will be giving you 2 workout plans during our time together. Every three weeks I will be sending you new workouts to keep things interesting. Feel free to repeat the workouts as many times as you want before moving on to the new workouts. I’m a firm believer in repeating workouts for a few weeks so you have time to master each exercise before moving onto something new. I know what you are thinking “wow Marissa….you want me to workout 4 times a week?” No that is not necessarily the case. I want you to do what is comfortable for you….but at the same time I want you to get a little uncomfortable. I want you to push yourself in a loving way. I’d like for you to get a workout in at least 2 times a week….with the exception of the 1st week. The 1st week we are really going to be focusing on getting our bodies used to the new way of eating.
Email access
You will have email access to me at all times! No question is a stupid question….seriously!! When I first started my weight loss journey I had millions of questions and I wish I had someone there with me who had gone through this before. That is what I am here for!! To help you along this journey while also educating you!
Accountability
The number one reason people don't succeed with their health and fitness goals is a lack of accountability. Being accountable to a coach will dramatically influence your success. Plus it's nice to have someone there who cares about your success just as much as you do. These private coaching calls are for more than guidance with your fitness and health. Together we will talk about your mindset, routine and habits. We will set goals to make real lifestyle changes. During these calls I will be open and honest about tools I personally used along my weight loss journey while also helping you to implement them into your own life.Once a week we will jump on a 15-20 minute video call to check in on how you are doing while also talking through any struggles you are facing.
You will also be recieve and email with an update link once a week to fill out your weight, measurements and a few other questions to see how things are going. This allows me to see how things are moving for you and also gives me the opportunity to keep a finger on the trigger of your plan. This will also serve as a great form of accountability for you!
I know that was a lot of information to review but I hope that it got you excited for what is to come!
Now for the next steps!
If the above all sounds dandy to you then let’s move forward with the next steps. Once payment has been made you will recieve the next steps in the form of a PDF document in your email. If for some reason you cannot find the email in your inbox then shoot me an email at 70lbsoflifefitness@gmail.com so we can get the ball rolling!
You hold the power in your hands to make the changes you want!
-Marissa-