WHAT IS ONLINE FITNESS COACHING

Online fitness coaching is a location independent and more affordable way to get professional exercise, nutrition and lifestyle guidance compared to in-person training. ​ It can be utilized by anyone, anywhere, offering convenience and flexibility. You get to choose where and when you want to workout.  Leveraging the power of the internet you'll get our professional guidance, accountability and support so that at any time you'll know exactly what you need to do. And in case you have any questions or need support, we are just email/text away. And in case you are looking for live workout guidance, online coaching can be combined or done separately with Live Virtual Personal Training.

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HOW DOES IT ALL WORK

GETTING TO KNOW EACH OTHER

Upon signup we'll schedule a call to discuss how we can help and perform initial movement screen. You'll also receive a comprehensive questionnaire that will help us better understand your goals, injury/health history, preferences and any obstacles that might be holding you back.
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WORKOUT PROGRAM AND COACHING

Taking into account the information we obtained in the previous step, we'll design a completely customized workout program within 2-4 days. You'll have detailed text and video instrcutions for each exercise to ensure proper form.​ We also encourage our clients to send us videos of their exercise form as they are going through the program.
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NUTRITION PLAN AND COACHING

We'll create a nutrition plan that takes into account your lifestyle, preferences and schedule. You'll learn proper skills, habits and mindset techniques that will help you make long-lasting and positive changes.​
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COACHING DASHBOARD

You'll get login details to your own personalized online account. Amongst other things, here you'll be able to track your progress, check your programs and get access to our extensive educational library (videos, articles, recipes, ebooks, recommendations, etc.).
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24/7 SUPPORT & MONTHLY CHECK IN CALLS

​We'll be there beside you every step of the way. With access to our mobile app, you'll have us in your pocket 24/7. To enhance accountability and focus, every week we'll also do progress reviews and every month check in calls. ​If anything is not working well or your goals and circumstances change, we'll make further adjustments to your program.
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RESULTS

Improve inside and out! Whether your goal is to lose weight, gain muscle, get rid of aches & pains, improve health or just move, feel and perform your best, we can help. We'll track your results to have more objective data (in addition to your subjective feedback) to compare numbers to when you first started. This also helps us better adjust the program as you progress (e.g. troubleshoothing the plateau with certain exercise). 

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.	EXERCISE + NUTRITION PROGRAM ONLY	EXERCISE COACHING	EXERCISE + NUTRITION COACHING
INITIAL ASSESSMENT/ONE SESSION PER MONTH	✓​​ ​(60-mins)	✓​​ ​(60-mins)	​✓​​ ​(60-mins)
CUSTOM EXERCISE PROGRAM	✓​	✓​	✓​
CALORIE AND MACRO PRESCRITION + NUTRITION RESOURCES	✓​	✓​	​✓​
RECIPES	✓​​	✓​	✓​
WEEKLY CHECK-IN CALLS	X	✓​ ​(20-mins)	​✓​ (30-mins)
UNLIMITED EMAIL/TEXT SUPPORT	X	✓​	✓​
UNLIMITED PROGRAM REVISIONS	X	✓​	✓​
PROGRESS TRACKING	X	✓​	✓​
CUSTOM NUTRITION COACHING	X	X	✓​
​PRICE	$195/month	​$290/month	$430/month

* We highly recommend combining this service with one of our testing services - click here. Completing one or multiple tests from our offering will get us baseline measurements which will be used to better customize the programming and more accurately track progress over time. 

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EXERCISE PROGRAM AND COACHING

1. COMPLETELY INDIVIDUALIZED

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​​Your program will be written from scratch to your unique goals, exercise experience and body physiology & biomechanics. You can also let us know where you want to workout and what equipment you have access to so we can take that into account.
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2. TRAIN TOWARD MULTIPLE GOALS

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We believe in a holistic approach where one physical quality affects other physical qualities (e.g. relationship between strength, speed and flexibility).  We'll ensure that all areas of fitness are getting adequate attention (cardio, strength, flexibility, posture, etc.).
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3. ONGOING EDUCATION

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​Every aspect of your training program will be fully explained as you go along, constantly adding to your understanding of your body and key fitness principles. We'll analyze your exercise form and provide feedback. This will equip you to fully handle your own training if we part ways. 

NUTRITION PLAN AND COACHING

1. NO RESTRICTIONS

We won't ask you to cut out foods you love, but instead teach you how to make them work for your goals. Sure, you'll have to make few adjustments, but you won't have to ditch social events and tasty food to suceed.  You'll learn how to eat for your goals and create new, healthier and sustainable eating habits. 
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2. EASY TO FOLLLOW

Taking into account your lifestyle, preferences and urgency of your goals, we'll figure out the right nutrition approach for you. This might include habit based coaching, calorie tracking, meal templates, etc. With access to 24/7 support and guidance you'll be set up for short- and long-term success.
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3. EDUCATION AND ANALYSIS

We know that your education is important for long term success. We'll teach you tips, tricks and nutrition science so you are in control of your eating. We'll analyze the progress together and explain the reasoning behind each decision. 

ACCOUNTABILITY AND SUPPORT

1. EMAIL/TEXT SUPPORT 24/7

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We are here for you whenever you have any questions or need support so you’re never stuck feeling confused or unmotivated. We'll answer all of your text/email messages within 24 hours but most times, much faster.
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2. WEEKLY REVIEWS

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Every week we'll do a summary and progress analysis, to ensure you are staying motivated, enjoying the coaching process and progressing at the right pace.This is done via email or website form. 
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3. MONTHLY ASSESSMENT CALLS

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If needed and depending on the plan we select, every 4 weeks we'll schedule a phone/video call where we'll have a chance to discuss anything related to coaching process in more detail. During this time we'll also make plans for the following month and dicuss changes together.

SOME OF THE COACHING RESOURCES

WHAT OUR CLIENTS ARE SAYING

SUMMARY OF WHAT'S INCLUDED IN YOUR COACHING PROGRAM

Initial Assessment – We’ll jump on a call, go over your fitness goals and identify what has been holding you back up to this point. We'll perform a movement, nutrition, lifestyle and health history assessment. From here we can map out exactly how we are going to accomplish your goals.

Personalized Program – We will create a training program and nutrition plan that is tailored to your goals, your lifestyle, and your schedule. The best plan is the one you can stick to. Our job is to make sure diet and exercise improve your life, not consume it.

Progress Evaluations – We will provide you with the tools you need to easily track your workout progress, nutrition, habits, weight loss, body composition and performance to ensure you are continually making progress. We'll be in charge of all of the “behind the scenes” work so that you can focus on executing.
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24/7 Access To Us – Daily communication, weekly progress checks and food log analysis, monthly calls if needed and measurements to ensure you are staying on track. 100% access to us via text, voice messenger, and email for any questions you have or adjustments that need to be made to your plan. We never want you to feel like you are alone on your health and fitness journey. We’ll make sure that all of your questions are answered and you are consistently improving.

READY TO GET STARTED? HAVE QUESTIONS?

CONTACT US

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Online Fitness Coaching. Remote Trainer and Kinesiologist