When you purchase this program, you will receive via email two in-depth questionnaires covering your fitness level, any limitations you may have, preferences, goals, and equipment at your disposal, as well as preferred foods.
The program will be designed according to all of the above. Once I have received your responses via email, I will give you an estimated time frame for how long it will take me to develop your program (usually a 2 week turnaround), at which time you will be able to access my Client Portal where, in addition to your customized training & diet plan, you will also have access to several resources, such as macro-dieting and intuitive dieting guide books, cardio recommendations, blogs, recipes, detailed instructions on how to follow progressive overload, track your progress, tweak your sets, reps and rest intervals based on your personal level of fitness, etc.
This program comes with 8 weeks coaching support with me via text messaging, effective the date that your program is ready and available for start in the client portal.
Training Plan:
Each customized training program is intended to be completed over the course of 8 weeks. The quantity, frequency and length of workouts, as well as selection of exercises within will be determined based on your personal preferences, goals, limitations, and schedule. Over the course of the 8 weeks of coaching, your program may be adjusted as needed.
Every workout is provided in an organized and user-friendly PDF file which you will be able to access through my Client Portal on my website, as well as be able to download or print to keep forever.
Every exercise is linked to a comprehensive youtube video demo, with a detailed description on proper form and setup. With your coaching, you will receive feedback on your form through text message video submission within the 8-week coaching period.
In order to access this program, in addition to purchasing this product, you will need to create a member login at: www.fitwithnettie.com, where you will be able to access the Client Portal after I have completed your program. Please look out for an email after purchasing this program - within that email you will receive a PDF containing the questionnaire necessary for me to build your plan.
Meal Plan:
This meal plan with detailed scripted meals in PDF format will be provided to you in the right calorie & macro levels based on your stats & goals. The plan will be built around all of your preferences and needs, including foods you enjoy but with proper portion control.
Within the PDF file, in addition to pre-scripted meals based on foods you personally enjoy, you will also receive:
- Detailed instructions on how to trade items for others of your personal preference while still meeting your macros, as well as in-depth charts for swapping one item for another of similar macros & the same calories. Your options are limitless!
- How to customize the scheduling, timing and spacing of your meals to fit your personal schedule.
- Advice on how to effectively tweak the foods you are eating if you feel overly stuffed or too hungry.
- Cooking, measuring and weighing guidelines.
- A list of acceptable cooking sauces, seasonings and condiments that can be added at no penalty to your macros.
- A list of beverages that won't affect your macros or calorie intake.
- Tips for cutting expenses when buying healthy foods.
- How to integrate cheat meals and still stay on track.
- How to work alcohol into your plan if desired and still see results.
- A detailed supplement guide: educating you on the most studied and effective supplements to aid in muscle growth and recovery, joint strengthening, etc. and the proper suggested doses.
By purchasing this program, you agree that you have read and understand the risks section below, and consent to releasing Janette Withrow of any liability should harm come to you or anyone else as a result of you participating in this program.Please consult with your doctor before participating in this program.
Bundle: Customized Meal Plan & Training Plan (8 week program with coaching)
In purchasing this meal plan, I acknowledge that I have read and understand all of the following terms and conditions:
- This plan is non-refundable.
- This diet is not a medically supervised program and is designed for healthy people with no medical conditions or risks, either physical or psychological. I represent that I am in good physical condition and have no medical reason or impairment that might prevent me from participating in this diet. I understand that in taking part in this program, I take on the risk of potential allergic reactions, inflamation, and other potential negative physical and psychological consequences, including but not limited to: weight gain, weight loss, gastrointestinal issues, eating disorders, and even death.
- I understand that Janette Withrow is not a doctor or licensed dietician
- Nutritional supplements and specific foods will be recommended as part of the program and will require an additional cost. I also understand that all supplements and foods recommended come with the risks listed above, and I am expected to only consume them once my physician has cleared me to do so.
- My trainer (Janette Withrow) will provide me with my fitness goals and the components of fitness necessary for me to achieve my goals, but my trainer is not held responsible for making sure I follow all aspects of the program. My trainer is also not held responsible for whether or not I reach my goals, regardless of how strictly I adhere to the program.
- I release Janette Withrow of all liability from any negative outcome due to me participating in this plan, including but not limited to: bodily harm, psychological distress, and even death.
- The coaching included in this program is strictly text messaging and email. My coach is not obligated to respond to audio or video calls. The coaching aspect of this program establishes a professional relationship between me and my trainer. If at any time, my trainer feels I have violated this professional boundary, my coaching services may be revoked without refund.