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16-Week Personalized Fitness Program

I’m so excited you are working with me for the next 16 weeks to take your health to the next level! First I need you to send progress photos and sign the Terms and Conditions. Progress photos need to be on a plain background in good natural light. Wear a bikini or undies for ladies and shorts or boxers for men: front, side, back, and side photos. You may also take front and back photos flexing. Please take future photos in the same clothing, on the same background, in the same lighting. Thanks!

measurementchartYou must fill out this questionnaire so that I can get to know you and your goals. The more information the better! Use the photo to the right to help you see where to take measurements. Be sure you take them in the same spot every 4 weeks!

I have a one week turn-around from the time you fill out your questionnaire and get your progress photos sent in.

On this page you’ll find all the extra goodies you get in addition to your personalized fitness program and meal plan if you signed up for that option. Please download all the PDFs on this page to your computer, print them out, and carefully read it along with your fitness program before our first conference call.

Important Information

checklist16-week program checklist

MFPMyFitnessPal How-to buffalo tempehRecipes  meal plan chartMeal Plan Chart
progress_trackerProgress Tracker Sheet

Fitness Program

You will be emailed your personalized fitness program within one week of signing up for the program. You will also receive your meal plan if you signed up for that option.

It will be your responsibility to stay in touch and keep me updated on how you are doing throughout the 16 week program. We have official week check-ins every 4 weeks. Once you receive your program you will print it out and read over all the material including all the goodies above. If you have questions I’m always available through email. After you complete the first week of the program, email me and let me know how it went and if you need any modifications to the exercises. It may take me a day or two to return your email but I put clients emails first on my list.

Monthly Check-ins

It is your responsibility to help remember and schedule out your check-ins every 4 weeks after you start your program. I have a lot of clients I have to juggle. I have a policy that if I email you TWICE and do not get a response I will assume you are doing fine on your own and do not need to check-in with me. If I don’t hear from you it will be your full responsibility to get in contact with me and you are still responsible for payment whether we do check-ins or not. I give you the tools you need to make your goals happen but YOU have to put in the work and make it a commitment. I will be here every step of the way! Feel free to email me if you ever need anything. Let’s rock this program!

You’ll use this form for every 4 week check-in. Depending on your program you may need to email me progress photos wearing the same thing as your first set of photos before our conference call. I will let you know if that’s needed. Some people will only need to do this every 8 weeks.

HIIT Workout

Please download and print out this guide –> HIIT Workout Guide

Please watch this video to see how to perform all the exercises in the HIIT Workout Guide.

Depending on your goals you will do HIIT workouts 1 to 3 days a week. I will let you know what’s appropriate for your program.

To see a sample High Intensity Interval Training workout download this guide –> Sample HIIT Workout

The workout video below shows you how to do all the moves in the Sample HIIT Workout worksheet above including the warm up and stretching series you’ll use during each workout. It is not in real time. For a real time version that you can follow along with this video (skip to 1:03 to begin with the workout).