1.) Custom Exercise

If your goal is to lose weight, build muscle, or both, we will create a custom exercise routine for you to follow. Your custom program will be created based off your previous exercise experience, access to equipment, goals, and the amount of time you can allocate to exercise. Your custom exercise routines will be accessed through a private training app. 

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2.) Nutrition Guide & Nutrition Accountability

Your eating guide will be sent to you in PDF form. You will be logging all of your food in MyFitnessPal, unless instructed otherwise. You will use MyFitnessPal to track and log all of your food. We will have access to your MyFitnessPal account allowing us to monitor your food consumption.

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Every 5 weeks you will go on a 5 day diet break. A diet break is the opportunity to eat at your maintenance calories. Your maintenance calories are the number of calories you need to consume in order to not lose or gain weight. During your break you will not be required to log food but you must continue your exercise plan. Our bodies are extremely adaptive and efficient at using the calories we give it. Meaning continuously giving our bodies fewer calories than what is considered our maintenance calories. Will train our bodies to burn fewer calories, to conserve energy. A diet break will essentially give our body permission to continue burning calories at a more normal rate. A diet break has been shown to help with diet adherence and sustainable weight loss.

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3.) Exercise Accountability & 24/7 Access To Coach

Communication is one of the most important aspects of this program. That's why we want you to have 24/7 access to us. All of our communication will take place in the private training app. Additionally, we will track the completion of your workouts through the app. Every time you complete a workout, we will be notified.

**Critical** Once the program begins, you must send daily scale pics of your weight, immediately after waking. This will allow us to see how the fluids and foods you're eating, are affecting your weight each day. Additionally, the daily scale pics will help make your health and fitness goals a large priority each day.

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4.) Daily Level Up Challenges

These challenges consist of you actively seeking an putting yourself in uncomfortable moments that will either support yourself or someone else. These challenges are subjective, what may be uncomfortable to you may not be uncomfortable to someone else and vise versa. Throughout this journey you will be using discomfort as a tool to help you make needed changes in your life. These Level Up Challenges are intended to be something that can be incorporated into your daily life. If you struggle finding uncomfortable moments to put yourself in, refer to the "Big 9" list, which will be given after your enrollment. Daily you will receive a reminder through the private training app to complete your Level Up Challenge. Additionally, you'll receive a notification through the app each evening asking if you successfully completed your Level Up Challenge.

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5.) Weekly Growth Actions

After the first four weeks we will incorporate your weekly growth actions. This will consist of consistently consuming positive, educating, uplifting, and motivating information on a daily basis. This will be provided by outside sources and through your inner dialogue. In the form of speeches, podcasts, journaling, affirmations, gratitude, or any other self-growth method you have had success with in your life. If you're currently following one of the actions above or something similar, continue doing so if desired. Everyday we share stories with ourselves in the form of thoughts, the words we speak, and actions we take. These stories must be in alignment with our goals.