I WILL TEACH YOU EXACTLY HOW TO FUEL YOUR BODY BASED ON YOUR FITNESS GOALS
Step 1:
$67one time
1:1 MACRONUTRIENT CONSULTATION
& SET UP
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Get your personalized calories & macronutrient breakdown tailored to your body & fitness goals
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Flexible, balanced approach (no food restrictions)
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How to track your macros using MyFitnessPal
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Once you've purchased your consultation I will be in touch
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Your consultation price covers your first month of coaching in the app (Step 2), you will get the discount code from me directly!
Step 2:
$8.50/2 week
1:1 MACRO COACHING
Consultation price covers your first month of coaching in the app!
You will need macronutrient adjustments as your body and goals change, these are included in your coaching
APP ACCESS
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Access to my custom app that makes staying on track and seeing progress easier
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In the app, you will be able to Sync MyFitnessPal and all of your tracking data to your client portal
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Create and track habits & goals
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Access to myself via chat within the app
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I will be able to see your daily entries and check in from time to time to see how you're doing
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Access to the private group so you can connect with other likeminded women who will support you, celebrate progress and & help keep you accountable💃😎
*Cancel anytime
THERE ARE NO FOOD RESTRICTIONS!
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You CAN eat all the things you love, as long as you make room for them.
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You CAN eat carbs.
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You CAN eat after 8pm if you want to.
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You CAN eat breakfast whenever it works best for you.
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You CAN fit wine/alcohol in and still get results
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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.
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.
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.
Kari Kirkbride Training
1086 Modeland Rd. Sarnia, Ontario
karikirkbride@hotmail.com
TERMS & CONDITIONS
Copyright 2021, Kari Kirkbride