Hey y’ all ?? The Health Transformation Challenge is back!!! I have set up an 8 week health transformation/ coaching program to start the new year off . If you want to make changes , or you’re trying and don’t know where to go next, I’d love to help you!!!! If you want to reach a goal , you have to have a plan in order to succeed. A mentor and accountability group has been shown to be the most helpful way to success in any field. Don’t go at it alone!!!! Send me an email or click the “transform” links below if you want to join !!!!!!! Let’s change your life by changing your health ??????♀️ and attitude towards your self and health journey.
Are you wondering what this is all about and if you can do it???
This will be an 8 week program, starting on Jan 7 , ending on March 4th. All payments / sign-ups MUST be received before January 1st, so I have time to customize your plan.
Who is it for?
- Anyone who is not restricted by their doctor!
- Males, Females
- Adults of all ages, teens
- Those who have never exercised before AND those who are experienced but want to take it to the next level.
- Those with the goal of weight loss, muscle gain, endurance/performance, AND those who just want to get healthier (improve mobility, lifestyle, sleep, etc)
- Any location. All communication is done online.
- It includes a suggested healthy eating plan for your body and current goals ; it includes your calculated calorie and macro (carbs , proteins, fats) numbers and suggested meals /recipes that would fit with that. The calories will be adjusted as your body responds /needs.
- It includes a workout plan that fits your needs…some people can only do 3 days, some 5 days, some 2 at home and 2 at the gym , etc.I try to make it as custom to you as possible . The workouts will be adjusted as you progress /need and according to your body’s response.
- Email access to me for coaching , lifestyle help, questions / answers
- Private Facebook group for support , motivation, and tips !
- Cash Prizes for 1st, 2nd ,3rd place winners. Prize placings will be awarded to whomever exhibits the most healthy LIFESTYLE change, whether it is weight loss , muscle gain, or overall healthy habits .
How it works :
- Once I receive your payment , you will get an email from me with a questionnaire/instructions. After I receive that back , you will receive your plan within 3 days of the starting date.
- All clients who want to be in the running for prizes, MUST send in some pics of their starting and ending point , with a dated newspaper OR a unique phrase/hashtag that I will send you when it is time.
- Everyone must start and end on the same date to be in the running for the prize places.
- Every 2 weeks, we will retake your pictures, fill out another questionnaire and see what changes need to be made. Everyone will be assigned a certain check-in day .
- All communications will be done via email.
The cost will be a one-time fee of $150 for the entire 8 week program.
The food plan is a suggestion of a way to make healthy , balanced meals that fit your goals, while being open to your personal preferences. A calorie and macro break down , how much for each meal and what foods to eat to fit those will be included. I send lots of recipes and examples of how to set up the meals. When first starting out i send like 10-12 meals that fit your calories and macros , and then we work from there ..figuring out what you like or don’t like, what works for your schedule wise etc.
The “diet/eating “ guidance I suggest, doesn’t really have a name —it’s learning about the value of food contents and making healthy balanced choices towards your goal (fat loss, performance, muscle gain,etc) . It is based on calorie and portion control, which, is the building blocks of all “diets” . When people do low-carb or keto, all they are doing is eliminating a food group in order to decrease calories. The problem with this (well, there’s many?) is that if you never teach yourself discipline /self -control with portions , you will forever be trapped to eating only certain foods. I will never give anyone a list of “good foods “ or “bad foods”. All foods have a place, even the “junk” ones that have little to no health nutrient benefits. No one can live restricted forever and expect to have long term results. So , it’s basically a guided learning process to figure out how to build healthy balanced meals /portions for you.
If you have heard of the term “macros”, or “flexible dieting” it is eating a healthy and balanced way like this . It is tracking calories , carbs, proteins, fat and fiber portions relative to YOUR goal. For example, carbs are not evil , BUT , they ARE relative to your activity level. Someone who is a power lifter focused on strength is going to need a lot more carbs than someone who is trying to lose weight and goes to the gym for 30 minutes a day.
Read this post for more info.
**There are NO supplements , shakes, or products that you have to buy!**
You have to be healthy enough to exercise, per your doctor. The recommendations will then be tailored to your needs regarding gym vs home, available equipment, goals, and capabilities. You will get more results by joining a gym, but , I have had clients with home equipment who have been successful .
I will need to know what your baseline exercise knowledge is and how many days a week you can exercise. I will set the plan up accordingly, but, I am also going to be honest about what I think you need to do.
Program Overview /Purpose:
Having accountability and support from others has been shown many times to improve results. Learning about healthy lifestyle changes will allow YOU to take control over your health for a long time. This WILL require some self-motivation and self-learning. It is more than just a list of things to eat and not eat for X amount of time. I want you to learn these things, with my guidance, so you can truly change your health for the long haul. Change your health and your life will change. You will be surprised!!
Can YOU do it?? YESS!! The first step is believing. And, I am here for you , to ensure your success. I already believe in you because I KNOW that YOU have the power to change your life.
Happy and Healthy Living !!!
For More Information , email me at : KLeFrereFit@gmail.com
or find me on Instagram , Twitter, or Facebook at KLeFrereFIT .