what to expect
when you get started
step one —
I'll have you fill out a quickie intake form & we will get your intro call booked. On your intro call (~15-30min) we will talk about what you're looking for, what I offer & I'll answer any questions you may have. We'll discuss your budget, what you're interested in investing, & we will find the best option for you.
Before our first session (or the start of your remote program), you will fill out a few forms & worksheets so we can establish a starting point & get working on a game plan you feel confident about.
You will receive a welcome email with resources and a link to download the TrueCoach App (where your program & weekly check in forms will live)
Building foundations & planting seeds - your first session/Day One of your program!
If you're doing Private/Duet Training or 1:1 Coaching:
We will review the training program, review goals & create weekly & daily action items that will set you up for success.
If you're on the remote programming track, you're on your own timeline!
step two —
step three —
personalized programming
3 days full body strength
2 days cardio
mobility & corrective exercises
in App tracking & video demos
goal setting & habit building
behavior based goals
habit building tips
daily rituals & practices
daily/weekly movement goals
time management
tackling chaotic schedules
nutrition guidance & education
understanding macros & calories
learning to properly fuel your body
eating enough protein
understanding alcohol
supplement guidance
mindset, rest & recovery focus
importance of sleep
tips for improving quality sleep
stress management
making yourself a priority
self care & self talk
ongoing accountability & support
getting comfortable asking for help
finding a support system
connecting with community
1:1 coaching
all the planning, support & accountability
30 min call via Zoom weekly
**option to add remote programming
**option to add training sessions
**not a training session, this is a focused coaching call with weekly topics
Coaching Topics & Focus
- values & goal setting
- movement assessment & training program
- nutrition overview & guidance
- mindset & self-talk
- connection & asking for help
- rest & self-care
- being present & gratitude
Accountability & Support
- worksheets & exercises
- values to understand your why
- behavior based goal setting
- macro basics
- macro calculator
- understanding nutrition
- habit tracker
- weekly call form check ins prior to our call
- daily/weekly action items
- unlimited access to me via text, email & TrueCoach App throughout the week for any questions, feedback or support
- structure & planning for behavior based goals
- flexible scheduling for a busy life
- flexibility with programming & goals because life will happen & things will change as we go.
**we are human, our lives will have seasons of change**
private / duet training
60 min sessions via Zoom
**1x/week minimum
- Live coaching & feedback on form for one day of your program
- 5-10 minutes reviewing goals, discuss progress & make any modifications as needed
Personalized Programming
2-3 Full Body Strength Days
1-2 Cardio Days
Mobility & Corrective Exercises
Accountability & Support
- Worksheets & exercises
- values to understand your why
- behavior based goal setting
- macro basics
- macro calculator
- understanding nutrition
- habit tracker
- Weekly form check ins prior to our sessions
- Daily/weekly action items
- Unlimited access to me via email & TrueCoach App throughout the week for any questions, feedback or support
- Structure & planning for behavior based goals
- Flexible scheduling for busy lives
- Flexibility with programming & goals because life will happen & things will change as we go.
**we are human & our lives will have seasons of change**
remote programming
The most "DIY" option of them all. This is for the humans who are already consistent with their training & healthy habits. You are searching for the structure of a program built for you, and weekly check ins in the app is enough accountability for you.
Personalized Programming
2-3 Full Body Strength Days
1-2 Cardio Days
Mobility & Corrective Exercises
**iI you're new to strength training I would not recommend this as you won't get live feedback from me regarding weights/form/etc. I would highly recommend starting with a few private training sessions to get comfortable & receive more support with working through the programming.
@mcsweeneyfit