Online Training & Meal Plans

$125.00$225.00

Can’t come in to see us, no problem. We provide online plans and coaching to get you on track and keep you there.

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What you get:
• 4 week customized training program
• Beginner, Intermediate or Advanced programming
• Gym, home or outdoor program options
• Training styles in your program may consist of weight training sessions, HIIT, cardio circuits, resistance circuits, etc depending on your preferences and goals
• Detailed exercises, sets, reps, circuits, references for weights, and rest time
• 4 weekly status check ins
• Modifications and tweaks when needed over the 4 weeks
• 10% off vitamins and supplements from our online store for life (for residents of Canada and United States of America only)

How it works:
• Within 24 hrs of purchase you will receive a questionnaire to complete
• We will touch base with you to clarify or request any additional information
• Your training plan will be developed and sent to you within 3-5 business days following confirmation of questionnaire detail
• Will factor in training likes, dislikes and injuries or physical limitations
• And whenever you need or want it…or we want it, we can schedule a skype or facebook video call to talk real time.

What you do:

• Complete a questionnaire
• Take photos
• Get into it and do the work
• Be honest
• Check in weekly as scheduled

Ongoing Coaching After the 1st Month

To ensure accountability and ongoing consistency, we offer online coaching for $50.00/month. This includes your weekly regular check ins, modifications to training plans, new updated and progressive workouts, etc. The plan can change based on your life changes, how your body is adapting to the level of workout intensity, etc. One of the benefits of ongoing coaching is we’re here to change things up the moment you potentially plateau, feel like you’re over training or feel like you need to take it up a level.

You can engage this service at any time simply by contacting Tamara. And you can pause this service, reactivate it or stop it any time. We don’t want our clients to feel weird about wanting or needing to stop. Life happens. We are happy to help when you need us!

There are so many reasons why people choose this service. Maybe you want to clean up your diet and don’t know where to start. Perhaps you need someone to be accountable to. Maybe you feel you’re eating all the right things but frustrated that you’re not losing the weight you want or shaping in the way you envision. Or get answers to questions such as carbs, no carbs, high fat vs. low fat, protein…how much should you be having?
You shouldn’t feel like you are ‘dieting’ but rather working into a ‘way’ of eating that’s right for you mentally and physically.

What you get:
• Customized initial meal plan with options (typically 4-5 options per day)
• Consideration given to busy lifestyles and families
• Outline of foods to eat, amounts/quantities
• Outline of foods to avoid, additional good/healthy options, how to navigate eating out when on a meal plan and more
• Daily calorie targets with percentage breakdown of macronutrients (protein, fats and carbs).
• Water intake requirements
• Recommended supplements with rationale
• Relaxed meal or treat meal timing (if applicable)
• 4 weekly status check ins (over 1 month)
• Modifications and tweaks when needed over the first 4 weeks
• 10% off vitamins and supplements from our online store for life (for residents of Canada and United States of America only)

How it works:
• Within 24 hrs of purchase you will receive a questionnaire to complete
• We will touch base with you to clarify or request any additional information
• Your meal plan will be developed and sent to you within 3-5 business days following confirmation of questionnaire detail
• The meal plan will have daily options. It is structured enough to keep you on track yet flexible and varied enough to ensure you don’t get bored.
• Will factor in foods you like (within reason), dislike and allergies
• You review your initial plan and let us know if it’s doable, not doable, any questions, etc. and we will make a round of revisions to suit
• And whenever you need or want it…or we want it, we can schedule a skype or facebook video call to talk real time.

What you do:
• Complete a questionnaire
• Take photos
• Get into it and do the work
• Review your initial plan and forward questions
• Meal preparation
• Be honest
• Check in weekly as scheduled

Ongoing Coaching After the 1st Month
To ensure accountability and ongoing consistency, we offer online coaching for $50.00/month. This includes your weekly regular check ins, modifications to meals plans, calorie targets, macronutrient percentage splits, video calls, etc. The plan can change based on your life/health changes, sleep patterns, how much exercise you are getting in, or not getting in, and what those sessions look like, how your body is adapting to everything, etc. One of the benefits of ongoing coaching is we’re here to change things up the moment you potentially plateau, feel like you’re over training or feel like you need to take it up a level.

You can engage this service at any time simply by contacting Tamara. And you can pause this service, reactivate it or stop it any time. We don’t want our clients to feel weird about wanting or needing to stop. Life happens. We are happy to help when you need us!

If you’re ready to focus and change things up in how you eat and how you train, then this is the best option for you. Get everything as outlined in our Online Training Plan package and our Online Meal Plan package.

What you get:
• 4 week customized training program aligned with a meal plan
• Outline of foods to eat with amounts/quantities
• Daily calorie targets with percentage breakdown of macronutrients (protein, fats and carbs).
• Water intake requirements
• Recommended supplements with rationale
• Beginner, Intermediate or Advanced programming
• Gym, home or outdoor program options
• Training styles in your program may consist of weight training sessions, HIIT, cardio circuits, resistance circuits, etc depending on your preferences and goals
• Detailed exercises, sets, reps, circuits, references for weights, and rest time
• 4 weekly status check ins (over 1 month)
• Modifications and tweaks when needed over the 4 weeks
• 10% off vitamins and supplements from our online store for life (for residents of Canada and United States of America only)

How it works:
• Within 24 hrs of purchase you will receive a questionnaire to complete
• We will touch base with you to clarify or request any additional information
• Your combo plan will be developed and sent to you within 3-5 business days following confirmation of questionnaire detail
• You review your initial plan and let us know if it’s doable, not doable, any questions, etc. and we will make a round of revisions to suit
• And whenever you need or want it…or we want it, we can schedule a skype or facebook video call to talk real time.

What you do:
• Complete a questionnaire
• Take photos
• Get into it and do the work
• Review your initial plan and forward questions
• Meal preparation
• Be honest
• Check in weekly as scheduled

Ongoing Coaching After the 1st Month
To ensure accountability and ongoing consistency, we offer online coaching for $50.00/month. This includes your weekly regular check ins, modifications to meals plans, calorie targets, macronutrient percentage splits, video calls, etc. The plan can change based on your life/health changes, sleep patterns, how much exercise you are getting in, or not getting in, and what those sessions look like, how your body is adapting to everything, etc. One of the benefits of ongoing coaching is we’re here to change things up the moment you potentially plateau, feel like you’re over training or feel like you need to take it up a level.

You can engage this service at any time simply by contacting Tamara. And you can pause this service, reactivate it or stop it any time. We don’t want our clients to feel weird about wanting or needing to stop. Life happens. We are happy to help when you need us!

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