12 week body recomposition

Body Recomposition has been the most successful program for my clients of all ages, job backgrounds and fitness/physique levels. The lifestyle changes, eating habits and results achieved through body recomposition are sustainable whereas bulking and cutting programs are not. Doing a body recomposition program is also the easiest program to transition to a maintenance program once you have hit your goals.

As a successful personal trainer with more than 15 years experience in transforming hundreds of physiques, I can help you achieve your goals. Read below about my disciplined approach and what is required to achieve results in a body recomposition program. These requirements are the difference between achieving success or wasting our time. These strategies are based on years of experience, hundreds of thousands of dollars of client programs as well as what has made the difference between a client success or failure. My successful reputation as a coach and my extensive knowledge has afforded me the ability to be selective about accepting clients who are coachable and open to learning the discipline it takes to achieve results. 

12 Week Body Recomposition with personal training/coaching:

12 week program cost at 3 sessions per week = $4,950

12 week program cost at 4 sessions per week = $6,000

(for the non personal training option scroll down further)

The following program strategies are non negotiable to achieve results in a body recomposition program with me as your coach...

Personal Training Sessions:

Best results are reached with four personal training sessions per week but a minimum of three sessions are required. 

Energy Expenditure Tracking:

A wearable calorie and fitness tracker is required. My experience is with Apple products. I recommend an Apple watch and preferably the Apple Watch Ultra because of the longer battery life. You will be required to wear your watch while you’re sleeping. If you prefer wearing a luxury watch to business meetings, social functions, etc, you will have to give it up for the duration of the program or wear one on each arm. If luxury brands are important to you, Apple offers an Hermes.

Meal Tracking:

All of my Body Recomp clients will be required to have a premium subscription to My Fitness Pal and log in all meals. I will help you get this set up as well as help with all macro configurations for food items that do not have a scannable barcode such as restaurant meals or homemade meals.  Their premium membership is $19.99 monthly or $79.99 annually. It will take some effort in the beginning to optimize this tool but within a couple of weeks it will save you time and help me to be as accurate as possible with your programming for your best results. I will help you in any way to track your meals. I am open to discuss other options for meal tracking but so far I have not been introduced to something I approve over MyFitnessPal premium.

Sleep Tracking:

All of my Body Recomp clients will be required to have a sleep app premium subscription to Pillow. It is $6.99 monthly or $49.99 for the year.  I am open to discuss other options for sleep tracking but so far I have not been introduced to something I approve over Pillow premium.

Water consumption:

Every client will be required to have a gallon container for their water and three 45oz shaker bottles for pre, intra and post workout supplements. I will allow 28oz shaker bottles but nothing smaller.

InBody body composition testing:

All my clients will have an InBody every two weeks for body composition. However if a client has not scored 90% or above on their programming we will not do an InBody until the client has a successful week scoring 90% or above. 

Scoring will be determined as follows:

Sleep requirement 20% (1.42% x 14 days)

Water requirement 20% (1.42% x 14)

Workout requirement 10% (0.715% x 14)

Wearable requirement 20% (1.42% x 14)

Meal log requirement 15% (1.072% x 14) (Going off program for meals/macros recommended doesn’t affect this score only not recording meals)

Supplement requirement 15% (1.072% x 14)

Extra credit for being on time to sessions 5% 

Measurements and pictures:

Every four weeks I will take body measurements and pictures. This requires a 90% score or above for a minimum of three out of four weeks and 90% compliance on the 4th week prior to pics and measurements. If this requirement is not met, pictures and measurements will not be taken until the next four week check in.

12 Week Body Recomposition coaching without personal training $1,800

Non negotiables to work with me as your coach and to achieve results...

Workouts:

Best results are accomplished with those familiar to working out or have a personal trainer they use. Four workouts per week is optimal for results but a minimum of three workouts are required and I do not recommend more than five workouts per week. I also recommend at least two consecutive days off for muscle recovery. I will provide written workouts with links to demonstrate the exercises in the workouts. Your workouts are written based on the muscle groups that need improvement. These are not template workouts and are written to target the specific goals we decided on regarding your body composition bodyfat loss and muscle gain goals. 

Energy Expenditure Tracking:

A wearable calorie and fitness tracker is required. To receive best results from me as your coach, my experience is with Apple products. I recommend an Apple watch and preferably the Apple Watch Ultra because of the longer battery life. You will be required to wear your watch while you’re sleeping. If you prefer wearing a luxury watch to business meetings, social functions, etc, you will have to give it up for the duration of the program or wear them both. If luxury brands are important to you, Apple offers an Hermes.

Meal Tracking:

All Body Recomposition clients will be required to have a premium subscription to My fitness pal and log in all meals. I will help you get this set up as well as help with all macro configurations for things that do not have a scannable barcode such as restaurant meals or home made meals.  Their premium membership is $19.99 monthly or $79.99 annually. It will take some effort in the beginning to optimize this tool but within a couple of weeks it will save us a lot of time and headache with your programming.

I will provide a detailed schedule for you to follow which is built around your sleep, work and workouts including where to eat your food and take your supplements. Your daily macros are developed around your current body composition and what your future body composition goals are. It is updated every two weeks based on your InBody readings or home scale readings.

Sleep Tracking:

All Body Recomposition clients will be required to have a sleep app premium subscription to Pillow. It is $6.99 monthly or $49.99 for the year.

Water consumption:

Every client will be required to have a gallon jug for their water and three 45oz shaker bottles for pre, intra and post workout supplements.

InBody body composition testing:

I have online clients from Dubai to Dallas. If you live in or near Dallas, we can schedule your testing with me. If this is not a convenient option for you, InBody has a home version body composition scale however I am happy to discuss lower priced solutions. All online coaching clients should have a body composition test every two weeks. However if an online coaching client has not scored 90% or above on their programming I will not recommend a body composition test until the client has scored 90% or above. 

Scoring will be determined as follows:

Sleep requirement 20% (1.42% x 14 days)

Water requirement 20% (1.42% x 14)

Workout requirement 10% (0.715% x 14)

Wearable requirement 20% (1.42% x 14)

Meal log requirement 15% (1.072% x 14) (Going off program for meals/macros recommended doesn’t affect this score only not recording meals)

Supplement requirement 15% (1.072% x 14)

Measurements and pictures:

At the beginning of your program and every four weeks I will require body measurements and pictures. If you live in or near Dallas, we can schedule this with me. If this is not a convenient option for you I will send instructions on how to do this yourself. Similar to doing your body compostion test, this requires a 90% score or above for a minimum of three weeks and 90% compliance on the 4th week prior to pics and measurements. If this requirement is not met, pictures and measurements will not be taken until the next four week check in.