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I WILL TEACH YOU HOW TO FUEL YOUR BODY BASED ON YOUR FITNESS GOALS

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$75

1:1 MACRONUTRIENT CONSULTATION & COACHING

 

6 WEEKS
 

  • Get your personalized calories & macronutrient breakdown tailored to your body, lifestyle & fitness goals

  • ​Flexible, balanced approach (no food restrictions)

  • How to track your macros using MyFitnessPal, Macros, or your preferred macronutrient tracking app

  • 1:1 coaching, tips & tricks

  • Group chat to share and motivate

  • Sunday check-ins for accountability

Sign up

THERE ARE NO FOOD RESTRICTIONS!

  • You CAN eat all the things you love, as long as you make room for them.

  • You CAN eat carbs.

  • You CAN eat after 8pm if you want to.

  • You CAN eat breakfast whenever it works best for you.

  • You CAN fit wine/alcohol in and still get results

  • You CAN enjoy your life, find balance, and achieve your fitness goals.

Fat Loss

"shredding"
"losing weight"
"leaning out"

In order to burn fat, one must eat in a calorie deficit. This means eating slightly less than our TDEE (total daily energy expenditure).


It is VERY important to assess current eating habits prior to beginning a fat-loss phase.

Cutting calories too low too fast will result in a plateau and will be unhealthy and unsafe to cut any further.


This is a SLOW process that needs to be monitored, evaluated and adjusted over several months/years

Muscle building

"Build glutes" "gain muscle" "build shape" "grow glutes"

You need 3 THINGS! In order to build & grow significant muscle (LIKE GLUTES🍑)

1. Progressive overload strength training focusing on heavy lifting. IE regularly increasing resistance in order to continually challenge your muscle & help stimulate growth.

2. A calorie surplus . This may seem scary but it doesn't have to be. This is really where the magic happens. If you want a SURPLUS of booty, you cannot eat in a DEFICIT. You must fuel your muscles to grow.

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3. SUFFICIENT PROTEIN ~1g / lb of your bodyweight

Body re-composition

BOTH

When you're close to your healthy body weight and want a little mix of both (lose some fat, build some muscle) and just look and feel more "fit" then you're looking for a body re-composition! There are a few ways to go about this but typically to speed up the process you want to do this in two parts.

**Focus on good progressive overload weight training**
1. Choose one goal first for 6 months to 1 year ideally

2. Focus on second part of goal for 6  months to 1 year ideally
(everyone will be slightly different)

what are macronutrients?
aka "tracking macros, counting macros, flexible dieting, IIFYM"

To keep it simple, think of your macronutrients as a food budget.

Each day you will have a target (in grams) of each macronutrient (CARBS, FATS, and PROTEINS) to eat.

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Your 3 macronutrients:
1. CARBS

2. FATS
3. PROTEINS

They make up your daily calories (AKA ENERGY).
 

Essentially everything you consume will fit into one or several of these 3 categories.
 

Tracking macronutrients is what to do if you want to achieve your fitness goals while creating or maintaining a healthy relationship with food.

It's a way of keeping your daily diet balanced & hitting specific fitness goals.

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Kari Kirkbride Training
1086 Modeland Rd. Sarnia, Ontario

karikirkbride@hotmail.com
TERMS & CONDITIONS

Copyright 2025, Kari Kirkbride

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