Yes! As long as it is cleared by your doctor, exercising while pregnant is great. It can make those last few stages much more comfortable, and help you have a better recovery. There are many programs on this website that can be used while pregnant including the at home programs!
YES! As long as you are pushing yourself in your work outs, following the plan, and following a clean diet you will still see weight loss results. You don't need a gym to achieve your goals or even much equipment, just self discipline and consistency!
Everyones situation is different! There are multiple factors that will affect someones rate of losing weight. These factors include: how many times a week you work out, diet, current fitness level, underlying health conditions, and more. If you are interested in a customized plan better suited for your specific needs, feel free email me through the contact me page.
Again, Everyones situation is different! Some people will have alot more time to work out than others, and have different resources. If you only have time to squeeze in a quick work out, even 15-20 minutes will make a difference as long as you are efficient.
Please visit the shop for programs best suited to your lifestyle, or if youre not sure which program would suit you best please email me through the contact page.
Knowing where to start can be difficult.. but if you've never exercised before its pretty safe to say you should start with beginner. But everyone will progress differently, once you feel ready to challange yourself and take your fitness to the next level intermediate would be considerable.
This will take you some time but also depends on your genetics and lifestyle. Naturally some of us will gain faster than others, and have limited equipment. This will require more weight raining (and more eating!). Generally I would say if you are a beginner trying to gain muscle, you stick to a plan and eat lots but healthy, you will start to results in 12 weeks, but start to feel them even sooner!
No matter what your fitness goals are I always reccomend at least 3 days a week. If that doesn't fit your schedule I would reccomend no less than 2 and making sure you are working everything both ways (split depending on your goals). Check out my custom programs if you're not sure where to start or how to fit it into your schedule and we will find a way to make it work :).
This also depends on how many days per week you can train, and your recovery. Strength requires a little bit longer of a training session as you will need a bit longer of a break between sets. Strength may not increase significantly if you have already been working out for a while, if you are beginner you can see an increase in strength fairly quick! Even after a month you can see an improvement in strength training numbers and technique.
To lose weight you will want to have done some muscle building first, or incorporate that into your routine first. If your main focus is to lose weight you will still want to do weight training, which in turn helps you build muscle. However if your main focus is building muscle the program style and intensity will look much different, so it is preferable to make your main goal one or the other. Both are achievable, but for optimal results your program will shift with the goals you have.
Yes!! Stretching will only help you achieve the goals you have for your fitness. Stretching and having better mobility will allow you to perform movement better, in turn leading to a more efficient increase in strength and overall health. You will not want to stay committed to your plan if you are feeling tight and stiff all the time! A 10 minute stretch at the end goes a long way :).
If you are a beginner then I would reccomend the 30 Day Bodyweight Basics program to learn all of the foundational movements. The 8 week pump and tone program is great for a beginner as well. The program is designed for combination of muscle building and weight loss/maintenance. So there are small circuits (2-3 exercise's), with weight and cardio mixed together. For more specific goals or if you are rehabilitating from an injury and are limited, a custom program would be best. If you're still unsure feel free to email me through the contact me page and I will respond personally.
Your first one is free! Try a class and make sure it is the right thing for you. You will add me as a contact on ZOOM, I will provide the email for that once you have inquired about the free class through the contact me page or by emailing email@example.com.
You will add me as a contact on ZOOM through the email provided. You will be added to a whatsapp group wher e i will inform you of what equipment is needed each class (nothing more than dumbbells, stability ball, and a mini circle band). You will be invited 5 minutes prior to the meeting start time.
Depending on the package you purchase you will recieve custom work outs based on your goals, your equipment available, and other factors. You will recieve a form to fill out once you have completed your purchase, and then I will send the program weekly. Programs are sent out Friday or Saturday where I will also do a weekly check in.
I'm always available for support and motivation! Besides the weekly check in you are more than welcome to email me through firstname.lastname@example.org and I will get back to you as soon as i can.
A custom program is designed specifically for your body and its needs. Everyone's are different and your exercise program should be tailored to that by a professional. Having worked in a clinic setting, and a gym for 5 years now I have seen many different injuries and weaknesses. Having a program that helps you not only achieve goals like weight loss and gaining muscle, but is made specifically for your body is the best way to succeed on your fitness journey!