Frequently Asked Questions

Getting started is simple. Fill out the client intake form with details about your goals, training history, and lifestyle. Once submitted, you'll receive a response within 24-48 hours with next steps and program recommendations.

For Elite 1-on-1 coaching, you'll be invited to schedule a consultation call to discuss your specific needs and ensure we're a good fit.

The intake form asks for:

• Current training experience and history
• Body composition metrics (height, weight, body fat estimate)
• Primary fitness goals (fat loss, muscle gain, performance, contest prep)
• Available training equipment and gym access
• Dietary preferences and restrictions
• Schedule and lifestyle factors
• Progress photos (REQUIRED - front, side, back poses)

The Self-Guided Program is a one-time purchase with no ongoing commitment. You receive the complete 16-week program upfront and follow it independently.

Elite 1-on-1 coaching operates on a 16-week commitment to ensure enough time to implement progressive overload, track meaningful progress, and make data-driven adjustments to your program.

Absolutely. Programs are fully customized to your experience level. Beginners often see the fastest initial progress with proper programming and nutrition guidance.

We'll start with fundamental movement patterns, progressive volume, and education-focused coaching to build a strong foundation for long-term success.

Every program includes:

• Periodized training split (customized to your schedule and recovery capacity)
• Exercise selection tailored to your equipment and biomechanics
• Progressive overload protocols (sets, reps, weight progression)
• Rest periods and tempo prescriptions
• Deload weeks and recovery strategies
• Exercise demonstration videos and form cues

Programs are updated monthly based on your progress and feedback.

Programs can be designed for any training environment—commercial gym, home gym, hotel gym, or minimal equipment setups. During intake, you'll specify your available equipment and space.

While full gym access provides the most exercise variety, effective programs can be built around dumbbells, resistance bands, or even bodyweight training.

All programs include:

• Customized macro targets (protein, carbs, fats)
• Meal timing and frequency recommendations
• Food selection guidelines and sample meals
• Supplement recommendations (if appropriate)
• Strategies for dining out and social situations

Full meal plans are available on request, but the focus is on teaching flexible nutrition principles for long-term sustainability rather than rigid meal schedules.

Self-Guided Program: The complete 16-week program includes pre-planned progressions and built-in adjustment protocols for training, cardio, and nutrition. You learn to make adjustments based on your results using the frameworks provided, empowering you to continue optimizing independently.

Elite 1-on-1: Training and nutrition are adjusted in real-time based on your weekly check-ins, performance data, and body composition changes. Micro-adjustments are made as needed throughout the week via app messaging.

All nutrition plans accommodate your specific needs—vegan, vegetarian, keto, paleo, food allergies, religious restrictions, etc.

Macro targets remain evidence-based, but food selection is fully customizable. The goal is building a sustainable nutrition approach that fits your lifestyle and preferences.

Self-Guided Program ($500 one-time): Complete 16-week training and nutrition program delivered upfront. Includes full periodized training plan, nutrition protocols, cardio guidelines, and detailed frameworks teaching you how to adjust training, cardio, and nutrition based on the results you're seeing. Learn to become self-sufficient—no check-ins required, follow independently at your own pace.

Elite 1-on-1: Personalized weekly check-ins, same-day support, direct messaging through the app, advanced protocols (supplement guidance, bloodwork review, enhanced athlete support), and lifestyle integration support. Contest prep available by invite only after establishing how your body responds to training.

See the full comparison for detailed breakdown.

Yes, upgrading is seamless. Many clients start with Self-Guided to build consistency and habits, then upgrade to Premium when they want personalized support, contest preparation, or advanced protocols.

Your training history and progress data transfer directly, so there's no disruption in programming.

Premium pricing is customized based on your specific goals and needs. During the consultation call, we'll discuss:

• Complexity of your goals (general training vs. contest prep)
• Required support frequency and touchpoints
• Specialized services needed (advanced protocols, bloodwork analysis)
• Duration of your commitment

All pricing details are provided during the consultation call after we understand your transformation goals.

No hidden fees. Monthly coaching covers all programming, check-ins, support, and updates.

You're responsible for your own gym membership, food, and supplements (if you choose to use them). Supplement recommendations are always optional, never required.

Life happens. One-time program pauses (up to 4 weeks) are available for emergencies, injuries, or major life events. Advance communication is required.

For injuries, modified programming can often be designed to work around limitations rather than pausing entirely.

Timeline varies based on starting point, goals, and adherence:

• 2-4 weeks: Strength gains, improved energy, better recovery
• 4-6 weeks: Visible physique changes, clothes fitting differently
• 12-16 weeks: Significant transformation, noticeable muscle definition or size
• 6-12 months: Complete body recomposition, elite-level conditioning

Progress depends on consistency with training, nutrition adherence, sleep quality, stress management, and individual genetics.

Results require a partnership. I guarantee expert programming, responsive support, and evidence-based guidance. Your results depend on your adherence to the plan.

If you execute the program consistently—hit your macros, follow the training, prioritize recovery—you will see results. No exceptions.

What I don't guarantee: specific timeframes for aesthetic goals or outcomes beyond your control (genetics, medication effects, undisclosed health conditions).

First, we troubleshoot. Common reasons for stalls include:

• Inconsistent nutrition tracking
• Insufficient sleep or high stress
• Hidden calories (condiments, "BLTs" - bites, licks, tastes)
• Unrealistic expectations or body dysmorphia
• Underlying medical issues

We'll analyze your check-ins, adjust variables, and implement strategies to break through plateaus. Progress isn't always linear, but it should trend in the right direction over 4-6 week periods.

No. Macro tracking is an educational tool to teach portion awareness and nutritional balance.

Once you've developed intuitive eating skills and reached your goals, many clients transition to flexible eating without strict tracking. The goal is sustainable habits, not permanent food obsession.

Self-Guided Program: No check-ins required. You receive the complete program with built-in adjustment protocols for training, cardio, and nutrition. Follow the program independently and make adjustments based on the results you're seeing using the frameworks provided.

Elite 1-on-1: Weekly check-ins via the app where you'll submit body weight trends, training performance, adherence notes, energy levels, and progress photos. Same-day feedback and adjustments. Contest prep clients may have multiple check-ins per week depending on proximity to competition.

Self-Guided: The program includes comprehensive guidelines and adjustment protocols for training, cardio, and nutrition designed for independent execution. All common scenarios are addressed, teaching you how to optimize based on your results so you can continue progressing on your own.

Elite: Direct messaging access through the app with same-day responses. Questions about form, exercise substitutions, nutrition adjustments, and strategy are always welcome.

Yes. Progress photos are mandatory for all coaching programs. This is non-negotiable. Photos provide objective data for assessing body composition changes, muscle development, and conditioning that scale weight alone cannot capture.

If you're not willing to submit progress photos, this coaching is not for you. Results require accountability and tracking—photos are how we measure real progress.

All photos are kept strictly confidential unless you explicitly consent to sharing for testimonials or marketing.