The Process

WEEK 0:

Getting Started

Free 20-minute virtual consult to confirm fit, discuss goals, and answer questions. If program is compatible, client will be asked to complete intake forms, medical history, lifestyle questionnaire, and a short food journal. Meet one week later.

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WEEK 1:

Discovery Session

(60 min, in-person)

Personal, conversational meeting at a location of client’s comfort to discuss personal history, goals, barriers, lifestyle constraints, schedule, and food journal patterns. From there, we’ll begin shaping the roadmap for the next 12 weeks.

WEEK 2:

Testing Day

(2 hours, in-person)

Comprehensive baseline body composition and metabolic testing at National Sports Medicine Institute:

  1. DXA Scan - Measures precise current body composition (muscle mass, body fat percentage, bone density, visceral fat, etc.)
  2. VO 2 max Test - Determines cardiorespiratory fitness and precise heart rate training zones/thresholds
  3. RMR (Resting Metabolic Rate) Assessment - Measures how many calories your body burns at rest in 24 hours from which we can help determine daily your caloric deficit, surplus or maintenance

Results will be analyzed after appointment.

WEEK 3:

Analysis & Implementation

(60 min, in-person)

Meet back at discovery session location for full breakdown of testing data and creation of your personalized plan:

  1. Analyze nutrition targets based on RMR and individualized body composition goals
  2. Discuss exercise training structure
  3. Examine lifestyle adjustments (as appropriate)
  4. Determine weekly check-in schedule for the next 7 weeks

WEEKS 4-10:

Weekly Coaching

(7 virtual sessions, 30 min each)

Weekly discussions on wins, challenges, travel/schedule adjustments, physical and mental check-ins, and plan refinements.

Email support + optional 15-minute calls between sessions.

WEEK 11:

Retest & Reassess

(1 hour, in-person)

Repeat DXA Scan. Side-by-side comparison of Week 2 vs. 11 to measure progress.

Results analyzed after appointment.

WEEK 12:

Ownership Session

(60 min, virtual)

Review retest results, reflect on progress, identify tools & knowledge gained over 9 weeks, discuss long-term maintenance, and outline next steps.

Optional ongoing support available.

What You’ll Walk Away With

  1. Measurable results through DXA scan & metabolic testing
  2. Personalized plan based on YOUR actual metabolic data
  3. Tools and knowledge to sustain a healthy lifestyle independently
  4. Confidence in how your body actually works
  5. Habits that stick beyond the 12 weeks

Start Your Journey Now