Is your life super busy which makes it difficult for you to keep appointments with a personal trainer?
Perhaps you have family and children, and the gym is either too far or too intimidating?
When you finally get enough courage to start you realize that you don’t really know what do do… what to eat or how to train?
You flirt with a new diet a friend is on and you start going to the gym but because you don’t have any directions and you don’t see any results even after trying your hardest you get discouraged and quit?
You are ready to make a real change and find true health and balance!
If this sounds familiar, then Online Coaching is for you!
Get the best nutrition, training and lifestyle guidance from a highly certified Health & Fitness Expert in the comfort of your own home at a fraction of the one on one personal training price. You will have full support and much more! Below we will break it down for you step by step.
By joining the Holistic BluePrint Custom Online Coaching Program you will get:
- Initial Skype consultation
- Holistic BluePrint System© questionnaire
- Custom Meal Plan to suit your goals and lifestyle
- Custom Workout Programs (in the gym or at home)
- Supplement Recommendations
- Tips for Eating out or ON-the-GO
- Education (handouts, shopping list etc.) and unlimited online support
Additional bonuses included for FREE:
You will receive an invite to join a private VIP facebook group and be surrounded by like-minded people on the same journey. You will find 24/7 support and answers to all your questions. Daily posts, tips and secrets shared by Violet – value of $100 USD.
You also become a member on Holistic-BluePrint.com with full access to healthy recipes, The Ultimate Healthy Shopping List, printable Weekly Menu & Grocery List, documentaries and health and fitness articles – value of $150 USD.
Bi-Weekly 1 on 1 Skype accountability sessions with Violet where you go over the successes and the problems encountered along the way. Get educated and learn the skills to live a healthy life full of energy, vitality and lose weight effortlessly – value of $950 USD.
What to expect:
Nutrition Phase – Custom Meal Planning
As a RHN Registered Holistic Nutritionist I understand the importance of nutrition. The Holistic BluePrint System is a detailed questionnaire which takes an in debt look at the diet and all the body systems to help determine which are the ones out of balance in descending order. By doing so we can find out the root of the problem and deal with it efficiently.
A detailed meal plan will be custom made based on the findings in the questionnaire, your health / fitness goals and your lifestyle. You also become a member on www.Holistic-BluePrint.com with FULL access to over 150 gluten-free, paleo friendly, dairy free healthy recipes.
Here is a sneak peek at the delicious healthy recipes that you will get to enjoy!
Together with a custom meal plan you will also receive a detailed supplementation protocol which will help getting to you goals faster. Details will be discussed in the first Skype session.
The Phases of Training
For the best results workout programs must be changed regularly and the phases of training must be rotated according to the goals. Here is what a proper training program with phases should look like:
Foundation: just like you cant build a house without a strong stable foundation, you can not begin to build a balanced body without a foundation phase. This is the time to address any imbalances, muscle tightness and correct the primal movements so your body is ready for the next phase which will involve more weight and complicated movement patterns.You will see increased strength and endurance, get a better core, more energy and better quality sleep.
Hypertrophy: we start to add weights to the Primal Movements and build some lean muscle mass. The focus now is on building and toning the muscle mass and cutting down body fat levels. You will notice an increase in strength, muscle mass and you also start to look better in clothes and notice some muscle definition.
Endurance: this phase is used to give your body a break from lifting heavy and involves a lot more fun stuff! This is where you get to do plyos, TRX workouts and HIIT circuits. The main focus is increasing the metabolic rate and shedding FAT! You will see more muscle definition and body fat loss in this phase.
Strength: we engage and wake up as much muscle fiber as possible and we increase the strength so you can be stronger and lift more in the next muscle building phase. As a result you will see a noticeable increase in strength, great energy and an amazing mental boost!
Smart Cardio workouts will be introduced to your training routine. Which type will all depend on your goals, your body type and your level of fitness. Here are a few types of cardio workouts that are effective and safe:
Steady State or LIIS – this is typically the first type of cardio training that you should start with if you are new to training and your life had been fairly sedentary. It is less challenging and it will help increase your stamina in a safe way.
HIIT aka High Intensity Interval Training. Great for fat burning but also much more challenging than LIIS. It requires a certain fitness level.
Finishers – an amazing way to end a workout and get some extra fat burning benefits.
Recovery / The Mind-Body-Soul Connection Phase
Often overlooked but just as important as training, recovery has it’s place in any healthy lifestyle. Stress management and cortisol reducing techniques will become your best friend! You will learn what to eat before and after a workout to maximize your results and speed the recovery time!