Online Coaching Overview

Please review the following information for Online Coaching.

What To Expect

Every 4-8 weeks, I will upload your training and adjusted macros (if necessary) in app (you will receive an email invite to access & download app). At the end of each week (Sunday), please complete my Online Coaching Check-In Form (you will receive a notification/reminder Sunday morning). This will update me on how your last week went with training and nutrition, so I can assess and make any changes if needed to your next week's program.

    Monitoring Weight

    Please weigh yourself every few days in the morning (before eating) and keep track (in app). This is one way that will help us assess progress over time. For better accuracy, strive to weigh yourself around the same time every morning with minimal clothing.

    *If this gives you mental distress please let me know and we will find a better solution for you (ex. weigh-in once a week).


    Nutrition is a key player in both fat loss and muscle building.

    For the best results with nutrition, it's preferable that you strive to make the basis of your meals (at least 80%) from whole foods (unprocessed, natural foods of the earth), and to minimize your intake of artificial, processed foods. Aim to get around your lean bodyweight in protein daily.

    If tracking macros, it's important that you be aware of what and how much you are actually consuming. Tracking your macros in a free app such as MyFitnessPal is highly recommended. Furthermore, it is recommended that you purchase and use a food scale as they are more accurate in terms of measurement. Food scales can be found for less than $20 on Amazon or at your nearest Walmart, Target, etc.

    Warming Up & Stretching

    I strongly recommend taking at least 5-10 minutes to warm-up prior to beginning your training. This is especially important before your first compound lift. Warming up allows your muscles to become warm and your joints to become lubricated, prepping them for safer activity. 

    An example of lower body warm-ups are walking lunges, bodyweight squats, lateral band walks, etc. For upper body, planks or banded pull-aparts are one of many great ways to get warmed-up. On your first exercise, be sure to perform 1-3 warm-up sets of lighter weight to ease into your working sets.

    Weight for Exercises

    Dependent on your training experience, I will provide the suggested weight for the exercises in your workouts; however, please use your discretion in what feels both safe and challenging. Using proper form with intentional control is always of the utmost importance and efficiency. If the weight feels too heavy or too light to complete the given sets/reps with, please adjust as necessary.

    The first week of your program, aim to set a baseline of weight and reps for the following week. Strive to use the best form, control, & connection you can within the given rep range. Keep track of your weight and reps; the following weeks will be aimed at honing form further, while getting stronger in the process (progressive overload).

    While there is intention in the rep ranges prescribed, if you are in the middle of a set and feel that you have a few more reps in you, go for it (assuming form is safe)! The goal is to train safely and effectively, seeking to get a few reps shy of failure.

    Video Form Check

    In the app you are able to upload videos when tracking your workouts. Please use this feature as you desire, especially on more complex lifts like squats, deadlifts, bench, etc., and on lifts you feel less confident with form. I am here to help!


    If cardio is programmed into your training, you may notice it described in two different forms: Steady State or HIIT.

    Steady State cardio is performing an activity at a relatively constant rate, such as walking on the treadmill, biking, or using the elliptical or stair stepper at a constant level for the given time to be completed.

    HIIT is intense, often explosive activities that repeatedly alternate between a high and low speed in an activity, thus elevating your heart rate. An example of HIIT is increasing the speed on the treadmill to that of a run or jog for 15-30 seconds, followed by 1 minute of walking speed, repeating this cycle over and over until the time is completed.

    Please let me know if you desire more ideas for completing your cardio sessions.

    Honesty | Keep It 100

    My goal is to help you reach your goals! For us to effectively do this together, I need you to always keep it real with me -- this is especially important when it comes to food and your macros. Stay open and honest with me so I can effectively help you (and/or encourage you) for the best results possible!

    Attitude | You've Got This!

    Last but certainly not least, it is important to understand that progress takes time. With social media, it is very easy to put yourself down by comparing yourself to others. Instead, strive to positively focus on you. Work hard, be determined, remain positive and patient, and you will reach your goals!