Frequently Asked Questions and Terminology
How do I contact you if I have a question?
I will provide you with my cell number and email address within the welcome package. We will be touching base frequently through the course of your program at prescheduled times. If you need to reach me at any other time, I will do my best to get back to you as soon as I'm able.
How do I check in with you?
I will be arranging with you to do bi-weekly 15 minute video check-ins if you have signed up for my regular Fitness programs, and weekly 30 minute video check-ins if you have enrolled in my Fitness and Nutrition/Lifestyle Coaching program. If you choose one of my virtual programs, we will be in touch multiple times throughout the week.
How do payments work?
Program payments are made through yourhealthcoach.ca through the product page.
What if I don't know how or remember how to perform an exercise included in the workout?
I use quite a few unique movement prep exercises that may not be available in the video library. I believe in a very hands on approach. We will review these movements early in your routine and if you still need help, I will work with you until its resolved.
Do I need to be a member of a gym?
No. While a club will offer a larger variety of exercise possibilities, you can still get a quality workout at home with minimal equipment and an open mind. We will discuss you chosen environment and your workout routine will be based on that.
Do I need to purchase any equipment?
There are some basics for any home gym depending on what you want to do. You can start with an exercise ball (an inflated plastic ball that ranges in diameter from 22" to 28". Select a diameter based on your height), a floor mat, a variety of resistant bands, assortment of dumbbells (strongly recommend not buying anything less that 5 pounds. Preferably 5, 7.5, 10, 12.5 and 15 pound sets. Male clients may want even higher weights eventually), a workout bench would be helpful but not necessary. Other considerations would be cardio equipment such as treadmill, stationary bike, or elliptical trainer. This is where a gym membership has its benefits.
Do I need to download any software?
All fitness workout programs will be available on the Fitness+ app which you can download onto your phone wherever you get your apps from. As you check off each completed workout, I will receive a notification that it's been done. This is one means to keeping you accountable when I can't be with you.
How do I assess how well my workout is going?
For the best results, intensity is the key. Meaning that the faster you're able to move through your program the faster the results. This means you must remain focused and reduce as much as possible any distractions, including gym buddies and friends, or your phone. It can be very easy to get caught up in a conversation or other distraction between sets and lose 20 minutes. Bringing your own motivating music maybe helpful. While you're working out, monitor your breathing. Some light to moderate panting after finishing a set would be perfect. This is a sign your body is attempting to replenish the oxygen levels in your muscles after exhausting them during the set. Referred to as EPOC (Excess Post-exercise Oxygen Consumption), it is an indication of an increased metabolism. Wait until your breathing returns to close to normal before beginning the next set. Pushing too hard can lead to muscle cramps or nausea.
How do I get my program?
Download the Fitness+ app. There is no cost to you for accessing your programs provided by me, that cost is covered by me. I will provide login information for you. Each time you use the program to workout, your program will be displayed. Select it, follow the routine as instructed, then check it off on completion. That check off will come back to me so I can monitor your progress and consistency.
How strict does my diet need to be?
You have made the choice to engage into a healthier lifestyle. Not only do you need to be consistent with your weekly workouts, you also need to look at other aspects of your lifestyle and how they are working in tandem with your overall goals. Most people will say their diet is great, but experience has taught me this is far from the truth. For a start, few people eat enough protein consistently throughout the day. And that's just the start. As your coach, I will provide basic guidance as needed. If you have enrolled in one of my Fitness and Nutrition/Lifestyle Coaching programs, we will go through the basic principles to good sustainable nutrition and a healthy lifestyle you will be able to follow for the rest of your life.
Can I still drink alcohol on your program?
I want you to be aware of your alcohol intake. Alcohol is considered a carbohydrate and will add calories to your meal or daily intake. Alcohol also causes dehydration at a time you may want to be thinking about increasing your water intake.
How do I track my food intake?
Download one of the popular food tracking apps or write out a daily food log. You can use a kitchen scale, read product information labels or use hand portions. Generally, moderation in everything we do is the key to a healthy life and nutrition follows the same line of thinking.
Is there a cancelation policy?
Yes. If you decide that you don't wish to continue with the program, I will refund your full amount provided I receive notice before the third (3) session (only two (2) sessions used).
24 hour notice required on all cancelled virtual training sessions to avoid being charged. I would prefer we do our best to reschedule a session over cancelling as missed sessions benefits nobody.
Reps: repetition, one single exercise movement from beginning to end
Sets: a string of reps of the same exercise make up a set. A set can contain anywhere between 1 and 20 or more reps
Supersets: two exercises performed one after the other with little rest between them
Tempo: measured time to perform each rep in either direction and between reps
Bilateral: both sides done together. Difficulty level 1
Reciprocal: done simultaneously in opposite directions. Difficulty level 2
Alternating: complete one rep on one side before repeating on the other, combined they make one complete rep. Difficulty level 3
Unilateral: all reps are completed on one side before completing the other side, combined they make up one complete set. Difficulty level 4
Pronated: facing downward or toward the back, on your stomach
Supinated: facing forward or toward the front, on your back
Flexion: a movement usually pulling inward
Extension: a movement usually pushing outward
Mobility: the range of movement achievable in a joint
Movement: the ability of multiple joints to perform a given task or exercise
Stability: the ability of multiple joints to maintain a fountain to work from. Ideally, we think of our core but it extends much further than that
Open Chain Exercises: an exercise where you direct the movement. Most beneficial for engaging a wide range of muscle fibres including the core at one time. Examples include back squats, deadlifts, bench press, pull-ups, cleans
Closed Chain Exercises: an exercise where the path is directed by the machine. The design of the machine isolates which muscle is to be worked and does not engage any other areas. Weight machines are not your best choice for overall muscle growth and strength gains
Weight Belt: a training belt designed to provide extra support for heavy lifts typically for squats, cleans and deadlifts in Power Lifting. A weight belt should not be used by most gym members. Its use could be detrimental to their fitness goals as the core and overall stability will become weaker leading to possible injury. If you want to use a weight belt, make sure you understand why you think you need it and whether it will advance your strength goals. A weight belt does more to support your abdominals than your lower back and lumbar