Before You Begin Your Online Training
Let’s take care of a few things before you dive in…
Make sure you are cleared for any physical activity by your doctor.
Please fill out the ONLINE TRAINING LIABILITY FORM before starting. Do not begin any of our programs until you complete this form.
Download the SECONDS APP or any interval timer from your app store to time workouts.
You will need equipment for some of our training sessions. Check out our RESOURCES PAGE to purchase equipment from our preferred vendors.
PLEASE DO NOT START ANY OF THE WORKOUTS UNTIL YOU FILL OUT THE LIABILITY WAIVER.
TRAINING SUGGESTIONS
Keep the following guidelines as the foundation of your workouts:
- Move slowly. Lift for 2-seconds, lower for 4-seconds. When in doubt, move slower. The slow movement will keep more tension on your muscles and make each exercise safer. Some movements will be at a higher intensity, do as coach prescribes.
- Breathe. Never hold your breath. Focus on multiple, short breaths especially as you really start to exert.
- For best results, strength train 3-5 times per week. Take a minimum of one day of rest in between tough workouts. Recovery is the key to great results
SUGGESTED SUPPLEMENTS
Fish Oil
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- Who it’s for: Good for all
- Benefits: Anti Inflammatory, Reduces triglycerides, and helps lower blood pressure
- Recommended dose: 250mg of combined EPA/DHA
Protein Powder (Meal Replacement)
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- Who it’s for: Anyone
- Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
- Recommended dose-20-40 grams per serving
Whey Protein Powder (pre and post workout)
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- Who it’s for: Anyone
- Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
- Recommended dose-20-40 grams per serving
Vegan Protein Powder
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- Who it’s for: Anyone
- Benefits: It helps build muscle, repair tissue, and make enzymes and hormones. Using protein powder may also aid weight loss.
- Recommended dose-20-40 grams per serving
Vitamin D
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- Who it’s for: It is a common deficiency in those who don't get a lot of sunlight in the middle of the day.
- Benefits: Stronger immune system, stronger bones, lower risk of cardiovascular disease, increased testosterone levels, better mood
- Recommended dose: 1,000-2,000IU/day of D3
B-Complex
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- Who it’s for: It is a common deficiency in vegans/vegetarians because it is commonly found in red meat.
- Benefits: Energy, cell health, proper nerve function, brain function, cardiovascular health.
- Recommended dose:: 1,000mcg (1mg)/day
Creatine
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- Who it’s for: Those who are looking to push harder and get stronger.
- Benefits: Helps with exercise performance and strength.
- Recommended dose: 5mg/day of creatine monohydrate.
Beta-Alanine
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- Who it’s for: Those who looking to improve exercise performance at high intensities.
- Benefits: Helps with bouts of muscular endurance.
- Recommended dose: dose 3.2g /day.
Caffeine
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- Who it’s for: People most commonly use caffeine for mental alertness, headache, migraine, athletic performance, memory, and obesity.
- Benefits: Concentration, energy and alertness.
- Recommended dose:New users start at 100mg or less.
Electrolytes
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- Who it’s for: Everyone. Especially if you exercise.
- Benefits: They maintain proper hydration and muscle/brain/nerve function.
- Recommended dose:
L-Theanine
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- Who it’s for: People who may want to feel more relaxed and lower anxiety,
- Benefits: Has a calming effect and can promote relaxation before bed.
- Recommended dose:100mg-200mg/day
Magnesium
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- Benefits: Can help lower blood pressure, redust the risk of type 2 diabetes, prevent migraine, promote better sleep, relieve constipation and reduce anxiety.
- Recommended dose: recommended type Magnesium citrate 200-350 mg/day.
- Types not recommended: magnesium oxide and magnesium carbonate.
To get full access to more supplements, click here.
Please consult with your doctor before taking any new supplements. These are just suggestions. This is not medical advice.
