Prepare
with purpose.

Follow your plan and protocols, without fail. This goal (and discipline!) requires specificity, and that’s why these protocols are provided. If you don’t understand something or are finding something to be a challenge, talk to me. Ask for guidance, support and help. I don’t know if you need help if you don’t tell me. Communication is vital, please. I will always explain why we have certain protocols and do my best to provide you with ways to make them work for you. If you don’t follow the plan, don’t expect the same results. You are a human and things are never going to be perfect, but that’s what communication is for. Generally speaking, if you follow the plan that your coach provides you, your success will unfold.

Do the work, get the results.

• Wear your smart watch always (to track steps, and HR/BPM for programmed cardio)

• Water intake, salt/sodium

• Daily fasted weight

• Check in data: to be compared from previous check in (increase/decrease)

• Provide bloodwork test from within the last 4 months, just to check

Words are powerful, language is powerful. Be clear on communication. I only know what you tell me. If there are things going on in your life, this affects your progress and this affects our work together. I don’t need to know everything about your life (privacy is respected, but also here for support and reassurance); I only take the information that’s provided as 100% honest and accurate. Don’t fail to leave out important information. Be honest about everything, please. There is no judgement or shame in this. There is never ‘too much information.’ Although I do prefer we keep most communication via WhatsApp, I can be available for support calls, if we believe that’s something that will greatly improve or benefit our progress.

Check ins will be done on a weekly basis. I prefer to do these on Fridays, because weekends are when competitions happen (mine and clients!) and I always want to ensure that when clients are competing I have plenty of energy to give into them without being distracted (and vice versa for check ins.)

They will be sent online, at the moment through WhatsApp because it’s a great space for instant messaging and to send files. I will also create a Google Drive for us to keep, and have a spreadsheet of updates and progress. I really like to be organized without needing to download and figure out new app platforms for us to do our communication and file uploads.

When you submit within your assigned weekly deadline, you can be certain you will receive a detailed response within 12 hours. There are a rare few exceptions and if your response is delayed then you will be notified as promptly as possible.

A late check in on your part (whether or not you kindly notified your coach about this) may result in a delayed response as well.

Please adhere. to check in timelines. We have a weekly (or more frequently) check in commitment. These check ins (unless specified) are to be submitted first thing in the morning. Adjust your schedule, as needed, to ensure this can be committed to. As competition day closes in, check ins will be more frequent and schedule organization demands increase; please plan accordingly. Life happens, and sometimes you cannot submit. Please provide ample time to notify me, and I will do my best to match this adjustment. Consecutive missed check ins may result in contract closure. Please, let’s not let this happen.

When we get closer to show day, we will absolutely be implementing a meal plan to ensure consistency and to better make adjustments. We know that the more things that we track and manage, the more we can control and adjust and ultimately succeed.

If we have a long timeline before we begin prep (or don't have a show picked out yet and plenty of time), I'm all for keeping variety in your meals throughout the day. I may offer/implement macro targets if you're experienced and adherent with target achievement.

I always like to begin with providing you a structure based on the foods that you actually like and currently consume. Plain veggies and grilled chicken sounds really boring but sometimes (often times!) that’s part of the job and at some point in prep that might actually happen. But I do really like to keep a good variety and make sure that you’re enjoying your meals because that is what helps with adherence. If you have experience with following a macros-based approach (like tracking your proteins, carbs and fats in a food log app like MyFitnessPal or My Macros+ - MM is my preference! - and using a kitchen scale to measure your food) then I'm very happy to work with that at the beginning with you!

As often as required. Upfront, I set up meal plans based on what you enjoy and are commonly eating, so that we can have better adherence from the beginning. I don't change programs just because you're bored. We adjust based on your body's biofeedback and the goals we have set to achieve.

Cheat meals aren't the kind of mindset I encourage or support with clients.

If we do need to implement a push in calories, it will come in a structured format, not a free-for-all. A cheat meal leaves too much unknown that I cannot measure or manage, and could sometimes make things worse. I prefer a more calculated approach to prep. I always want to encourage and maintain a better mindset around food and not think we are 'cheating' on our diet.

The commitment for workouts is what you can manage. The resistance training program will likely stay consistent based on what works in your lifestyle and schedule. I’m not going to ask you to go to the gym 2 hrs/day x 5 days/wk if that’s not doable for you. I would expect though, at the minimum, 4x 1 hr sessions per week.

We might need to implement cardio protocols or daily step targets depending on what’s necessary and that might accumulate throughout prep. We will always do what’s within your means, and I understand that there are certain limitations within somebody’s lifestyle so we do our best to work through that. Prep isn't a 'one way' approach, and for example, if we need to push you into a caloric deficit, we don't have to make that as more expenditure- we can make that more intake, so adjusting your calories as opposed to adding in more exercise and physical output. A good coach has different tools to use based on each individual. I have tools! :)

I will be so specific on your workout programming. I love using machines because it ensures a consistent movement pattern and can actually reduce injury when we start to push our intensity. If there are pre-existing injuries to work around, we will work with them and aim to strengthen those areas, and not avoid them entirely. Everything will be very detailed in your workout program, and I can provide you exercise videos as well to ensure that you’re executing properly.

When we do get into programming, I will also be asking for you to send me form check videos. I know it’s not always the most convenient thing to record yourself, especially a public gym environment, but until you’re going to come down and work out with me and Mexico, it’s really important that I’m able to see your intensity and your range of motion to ensure that the work that you are putting in in the gym is actually conducive to our goals and we're not wasting our time.

Form check videos are absolutely required in training programming. Specifics will be discussed between us, as needed. I want to see real working sets that display your honest effort and intensity, which allows me to get a gauge of your exercise performance, and allow for appropriate feedback and support. Ensure your entire body is in the frame. Get someone to record you if needed. Buy a $10 tripod from Amazon if it helps. This will only improve your physique, progress and goals.

Expenses for a show can vary, but I’ll do my best to give some numbers in USD:

NPC registration: (1x annual cost) $150

Show registration: $150

Suit: you can always rent a suit or buy a used one, which is always a great option! Brand new could run up to (top end) $700, but good quality used or pre-made could be maybe as low as $300

Shoes: $100

Hair and make up: doing them through the show (usually they bring someone in) could be up to $200

Tan: $100

Please message me for discount codes for supplements, competition and practice suits, stage jewelry, shoes.

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What does my best performance look like?