As much weight as you want to lose. We’ve had clients sign up to lose 5 lbs and clients sign up to lose 60+ lbs. We aim for a slow, healthy pace of about 1-2 lbs per week. Over the course of your initial 12 weeks that averages to about 12-24 lbs.
How often will I talk to you?
What do I do if I have a question or need help with something?
We are literally at your fingertips 24/7. Just send us a message through the app we use and we will get back to you very quickly. You can also always schedule a coaching call over Zoom and talk to us face to face. Many clients tell us by the end of the program that we have gotten “in their head” and that they can “hear” what we would tell them in different situations.
Will I be able to eat the same foods as my family?
YES!!! This is super important to me. Personally, my family and I eat dinner together every single night. You will not need to make multiple or separate meals for you and your family. This is a lifestyle and we teach you how to incorporate the family meals you love into your food strategy.
How do I control my hunger?
We will show you strategies to keep you full within your calorie “budget”. I always tell clients to eat if they are hungry, and we give direction on what type of snacks are best for fat loss. No one needs to be “hangry” in this program.
Not unless you like them. You can find everything you need at your regular local grocery store.
Does it matter when I eat or how often?
The timing of when you eat does not really matter for your weight loss, it only matters in the sense of what works for you, your personal preferences, and your lifestyle. I work with many busy career moms and many nurses who do shift work and we work on establishing an effective eating routine.
Should I eat back the calories I burned through exercise?
No! You do not know the exact number of calories burned through exercise and FitBits and fitness/nutrition apps are not particularly accurate. If you are hungry, you should absolutely eat something and we will help you find foods that will fuel your body and give you energy.
Protein is super important to keep you energized, keep you feeling full, and boosting your metabolism when paired with an appropriate strength training routine.
Can I lose weight without counting calories?
Calories count. Even if your brain isn’t counting them, your body is. The key is to get the right amount of calories throughout the day without being super restrictive and leading you to overeat later.
How often will I need to work out?
This depends on you and your goals and your fitness level when you start. Most people start with 2-3 sessions of 20-30 min strength training exercises each week along with daily walking. This progresses as you get stronger and more fit and by the end of the program you are up to 3-4 sessions per week.
Yes. All the workouts can be done at home with some dumbbells and an exercise ball. Many of my clients save their “guilty pleasure” TV shows and specifically watch them while they exercise.
Do I have to do a lot of cardio?
No. Cardio is amazing for cardiovascular health but is often not ideal for fat loss. We focus more on building muscle through metabolic strength training exercises. However, you do have to start moving more in general and we will assign you a certain number of steps to try to get in each day.
We use a science-based, no-nonsense approach to fitness and weight loss. If you follow the program guidelines as instructed, you are absolutely guaranteed to get results.
I travel a lot. Will I be able to stay on track?
Absolutely. When you are traveling we actually encourage you to eat local foods and try new things and we show you how to work that into your plan. All of the workouts can be done in a hotel room or a hotel gym and we encourage you to walk and explore your surroundings!
Will I be able to eat out at restaurants and still lose weight?
Of course. We love to eat out and we also love ordering in. This is a lifestyle. You are going to learn the skill set and the framework so you know what to do and what to order for the rest of your life so you can navigate social eating situations confidently.
Can I drink alcohol and still lose weight?
Yes. While we don’t suggest 5 drinks a day, if you are a person who enjoys a cocktail or a beer, we will show you how to drink smart so that it doesn’t get in the way of your weight loss goals.
What happens if I mess up and don’t follow the program for a few days?
You cannot mess this up. This is an example of the “all or nothing” mindset that has failed you in the past. This is a lifestyle and I will tell you now, you will not be perfect. Perfection doesn’t exist. You are on a personal journey of progress towards your specific goals. When you fall off track, we teach you how to move on and move forward without guilt, shame, or blame.
What happens if I get sick or injured during the program?
Life will throw you curveballs, that is a guarantee. We teach you how to focus on what you can control. We have had clients cope with unexpected illnesses, unplanned surgeries, accidents, and other medical situations throughout the course of the program. We work with you on a case by case basis to figure out a plan. We also have a rehabilitation specialist who can help you figure out how best to approach your workouts as you recover.