General
All workouts are designed around your personal fitness and nutrition goals. It eliminates the guesswork and helps you reach your fitness and nutrition goals faster.
Online personal training and customization is a comprehensive coaching service that will help you target your fitness goals in a healthy way. Your new program is designed based on the information you provide about your exercise history, current fitness (not-active, active, somewhat active or very active) and description of your lifestyle activities (gym member, workout at home, engage in outdoor sports, walk every day, etc.).
You will need to provide a photograph and fill-out a brief survey. A standard fitness test will be provided to you for you to complete before I can design your program. The results of the test will give me a baseline of data that I will use to create workouts at your level that are challenging, but achievable. I also need baseline measurements of body specific areas (waist, thighs, arms, etc.). In addition, you will receive important information and resources focused on flexible eating, macronutrients, and proper caloric consumption based on your height, weight, age and activity level.
Programs and Packages
Yes, you can access your plan on your home computer, smartphone, or mobile device.
You will have access to the support and tools you need to achieve success. You will get a customized transformation program that is focused for 6 weeks, 12 weeks, or 26 weeks. The program that is created for you will be made from scratch and tailored to your specific fitness goals. You will receive your new program within 3 to 5 days after you sign-up and complete the health questionnaire, additional fitness requirements, and forms. The program will be available for access on a weekly basis. A minimum of two custom workout combinations a week will be provided.
Each training week will have a video and explanation of each exercise that you need to perform to help you achieve your fitness goal. As a client, you will have access to a full exercise library of over 150 exercises as well as additional fitness challenges, health tips and motivational videos or quotes displayed on the Get Up and Go Wellness website, exclusive YouTube Channel or Facebook group page.
The lines of communication are opened. You will receive weekly check-ins from me through email or text to help you stay motivated, keep you on track, and to answer any concerns or questions you may have.
Yes, but you can mask your face or take the photo from the neck down. I only need to see body composition. Please provide a front, side and back photo. I can gauge your body fat percentage, body type (mesomorph, endomorph or ectomorph) and muscularity. This will provide the necessary information to design your custom program and achieve your goals whether it’s fat loss, a more toned physique or muscle gains.
You should feel a physical change within four to six weeks. These changes may include feeling stronger when walking up and down stairs, feeling more energetic, seeing a more toned physique or flatter abs. Through motivation and mobility training, some mindset changes that may occur are better overall relaxation and acquiring a positive mindset. The results you see should be a reflection of your own fitness goal and results may vary for each individual.
The scale lies! A better measure of fat loss and muscle gains are the results from the current body part measurements compared to the initial measurements. The way your clothes fit you is a snapshot or quick indicator of your fitness progress. The scale may stay the same throughout your fitness journey because the scale cannot determine if the weight is from body fat or muscle gains.
All schedules and dates are predetermined based on the information of availability that you provided during the initial registration. If there is an unexpected event that prevents you from training please contact me via text or email ASAP and I will reschedule your training day within a twenty day grace period. After twenty days the workout will expire.
Absolutely, you have the option if you just want to purchase an exercise program without the online support. These exercises focus on specific goals such as, better stability or building the core. These plans are a menu of exercises that show various fitness levels of progression rather than a customized program. Access to these plans does not require a medical form; simply choose the combination of exercises you wish to try. You can do these exercises any time. Each combo of nine exercises with of three levels of difficulty includes a full description and photo costs only ten dollars. That is a full body workout plan with twenty-seven exercise variations. Copyrights also apply and these documents are for your eyes only and are not to be shared please.
Yes, but due to my busy schedule I am limited to meet clients for one-on-one training. If you would like to meet for a training session the first thirty minute consultation is thirty dollars and the training session is sixty-five dollars for a half an hour. One session may be enough to get you started on your new fitness journey.
In the future I plan to do group boot camp sessions that cost significantly less than a one-on-one training session. The up-and-coming fitness events will be posted on the Get Up and Go Wellness site and social media pages.
Once you sign-up you will be given access to the online coaching system. You will receive an email that will guide you through the steps to download the training app on your phone or computer. Online support and coaching access and inquiries are available via email or text through the training App. Members that sign-up for one year will have extra personal coaching support for 20 minutes per session, on a monthly basis, through Skype, Zoom, FaceTime, email or phone contact.
Support
Once you sign-up you will be given access to the online coaching system. You will receive an email that will guide you through the steps to download the training app on your phone or computer. Online support and coaching access and inquiries are available via email or text through the training App. Members that sign-up for one year will have extra personal coaching support for 20 minutes per session, on a monthly basis, through Skype, Zoom, FaceTime, email or phone contact.
Yes, a Get Up and Go Wellness coach will check-in with you once a week to make sure you are on the right track.
Get Up and Go Wellness also provides a motivational support group through Facebook and other social media platforms.
Nutrition
Yes, in addition to personal training, you can sign-up for our Nutrition Program for an additional fee. If you want to lose bodyfat, gain muscle, or get lean, a Nutrition Coach can help you with your nutrition goals.
No, but examples of daily meals, grocery lists and recipes will be available on the resource page for you to review. The meals are grouped into categories or total daily calories (1200, 1400, 1600, etc.). You will also have access to educational articles focusing on flexible eating, carb-cycling as well as, educational information from experts concerning food that causes inflammation, health concerns and digestive issue.
This is a fluid document and all information and content included on this page may be subject to change or modification at any time.