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COMPARE ONLINE COACHING SUCCESS STORIES BRIDES CONTACT
I'm so happy to be working with you on our online training experience. This is your page to bookmark. Everything you need is here. Both nutrition only, and full program online clients can check in here!! ;)
READ EVERYTHING ON THIS ENTIRE PAGE.
It includes:
shoppingl list
macros,
how to take pictures
check in protocol
schedule

Getting your check ins correct will save everyone valuable time. Invest the time, please!!! ;)

Most questions can be answered here!
To get you going we need your forms.

HOME WORK: PLEASE WATCH THIS BORING VIDEO.

WATCH IT 3 TIMES. IT'S A GAME CHANGER! SERIOUSLY!

 
Step 4 Download a tracker for your phone or tablet
MYNETDIARY PRO IN YOUR APP STORE
Mynetdiary.com
apple and android and pc
Your tracker must track fiber. You will have to upgrade to track fiber.
 
 
What do I need you to know:
You will train 4-5 days a week. Your macros will be set and we will take a look at you to see if we need to tweak. If you are taking your own selfies.. you will send them to me here
I will adjust your food after I see your selfies, if we need to.
 

Take your beginning pictures.

When: Early AM after you use the rest room upon waking. Pick the same day of the week to do your check in pictures. Example: Every other Wednesday is picture day.

NOTE: Feet are pulled together in all pictures.
Wide legs does not look pretty in pictures.
Stand nice and tall with your shoulders back and chest up. SMILE!

Please wear the same outfit for each set of pics.
Bikini or boyshorts and sports bra is best for me
to see. If you are not comfortable with
that please look at these pics for great ideas.

You can stich your pictures into photocollages either on your phone or at Pizap.com Put the dates on the pics with text please!
Camera is perfect. Straight on, not tilted down.
She looks perfect. Her pose is exact and I can see her full body!

Just pefect. This is how to pose.
When you send selfies do your best. Send all 4 to me. You dont have to put them together like these. :)
Here are my selfies.
How to measure:
Stand with your feet together!!

1.Waist: all the way around the natural waist.

2.Ab: All the way around exactly over the belly button.
3: Hips: All the way around the widest part of the hips.


important secret weapons
5: Hip circle: Very important. Our secret weapon.
You can purchase a blue one Here. Be sure to get your own size. The red one is the advanced one. You can google Hipcircle. It's for building competition glutes.
Squat sponge is on Amazon. You don't have to but when you thrust you will wish you had one.
They offer all colors now!
 
 










If you have questions about your workouts or food, please use the trainerize app to contact me. I will be available during business hours Monday-Friday. If you ask me about your workouts after hours, I will get back with you the next business day. I'm very flexible but I also have a family. You should double check your workouts, macros when you get them to see if you have questions.
 
After you have done 2 full weeks on your macros, you will check in. You will have your own check in day!

You will submit you check in early am
when you wake up and after you use the rest room. This is your dry weight. Set your alarm, be consistent If you need more info on how to do a perfect check

in read this blog post.




You will use your trainerize app to take your pics. Here's now
Step one: Dashboard
touch the plus sign.
Step two:Touch
photos




Take Photo
Get rid of the grid




Take Photos
 


 
If someone else shoots them even better.
full body is best!



BEGIN WITH YOUR OWN BEGINNING SELFIES OR PICS FROM HOME AND MEASUREMENTS: SEE BELOW FOR HOW TO.
Your macros will change. I will send you how to manipulate them. If you are seeing results.. no change.. You may weigh if you like and measure every two weeks though. Take pics for yourself weekly or every two. I personally take them weekly.
Goal: At the end of this challenge, we will all be leaner and tighter with a better knowlege of how our bodies recomposition. It's fascinating to learn about YOUR body.

 
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  Everything you need to know about iifym is on my blog!
 
  Do you need help with what to eat?
  RIPPED RECIPES FOR MEAL HELP
What do I need to buy?
1. Kitchen Food Scale -digital. You may already have one!!
Amazon has some great ones that are cheaper than Target.You will measure everything in grams and ML.
I also got a smal 'gram' scale for $8 to keep in my purse. Yep.. it's all Breaking Bad over here.
I also got a smal 'gram' scale for $8 to keep in my purse. Yep.. it's all Breaking Bad over here.
Look at my crackie scale.

2. BCAA (Branch Chain Amino Acids) These will help with muscle soreness.
GNC/SS2 or Amazon will have them. You will get the powder like this to drink 1 scoop during workouts. 1 scoop before bed in a tiny shot of water will help soreness.
3.. Whey protein. You don't have to, but it will give you more protein in your diet. There are some yummy ones! When you shop, ask for the best tasting. I love
100%Whey from GNC. Do not buy from Walgreens or Trader joes. Go get a solid supplement. GNC has a great return policy if you have trouble.
4.Lifting gloves: For saftey please find a good pair of gloves. Dicks has leather ones for 20 bucks. :) 5 dollar ones from Marshalls tear.


Do I need pre-workout or fat burners? What about that Bliss pack from Supplement Super Store?
You can take a pre-workout. The bliss pack is a fat burner pack. That's up to you. My goal is to help you get your food right first. It's almost 100 for that pack and some girls have trouble with the stimulant. I can't take it but some clients do. I would prefer you start with the whey, and bcaa first. Then when you have your food corrrect.. let's re-visit. Pre-workout is awesome if you can take caffeine.

Can I use my fitbit/heart rate monitor.
Yes. I think that's awesome! The best heart rate monitors though are the ones with the strap. I use them and think they are valuable. The wrist heart rate monitors are not accurate.

I bought the polar blue tooth and use it with their ap on my phone. It's on amazon.

 

   
 
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