// Train It Right Online Programming
Train It Right Online Programming Options:
|Transformations and Lifestyle Programming|
|Competition Prep Programming|
|8 Weeks Contest Prep Package
|12 Week Contest Prep Package
|16 Week Contest Prep Package
|20 Week Contest Prep Package
|Skype posing – 30 minutes
|Off Season Competition Programming|
// ONLINE TRAINING APPLICATION
Train It Right Online Programming for Transformations and Lifestyle
Are You Looking To:
- Make changes to your health and fitness?
- Look your best for an event or special occasion?
- Build your dream body eating a variety of foods you love?
- Learn how to use a realistic program to suit your lifestyle
- Lose Body Fat and increase your metabolism – Gain Muscle
No matter what your goals are the Train It Right Online Training for Transformations, Contest Prep and Off Season is for you:
Sign up for Train It Right online training and receive an individualized comprehensive plan that will be tailored to you and your goals. At home or in gym options available.
I want to teach you how to train it right, when to train it right and what to eat. This way together we can make health and fitness a lifestyle for you. This is not a quick fix or gimmicky cookie cutter program. The individualization of the Train It Right Online Training will ensure you see real results and change.
Making a change to your lifestyle can seem overwhelming and even intimidating. Joining the Train It Right team can help to alleviate some of those feelings. Alicia has years of experience working with clients both male and female, who are from a variety of backgrounds and ages.
Your transformation will include both physical and mental aspects. The benefits of improved health stretch beyond simply looking better.
Some of the benefits can include:
- lowered blood pressure
- better quality sleep
- lowered risk of chronic diseases such as diabetes, heart disease, and some types of cancer.
- Additionally, your self-confidence will soar as you hit milestones along the way.
So, if you’re looking to lose weight, gain muscle, or learn how to eat to feel better, look no further. Make your goal a reality and sign up today.
WHAT YOU GET:
- Member’s only access private Facebook page where Alicia posts motivational things like workouts, videos, recipes and much more!
- Customized program that includes cardio, strength training, nutrition and supplementation suggestions that will all be tailored for your needs in order to reach your goal safely and efficiently.
- Workouts based on availability of your equipment and/or access to recreational facilities.
- Regular contact with your coach via email to keep you on track and accountable.
- Personalized programming based on regular review of stats and progress photos.
- Exposure on the Train It Right social media pages, with your permission.
// F. A. Q
I provide meal plans with macros. However, it’s important to note that this is not IIFYM. I call this “flex options.” It’s not anything goes and a calorie is a calorie type of thinking. Each meal has specific macros to hit and has different macros that comprise it. Stick to the way the meals are built while allowing yourself some flexibility with food options and some things you enjoy – more so during a transformation or a competition off-season, but also in contest prep.
When it comes to your specific food options, I give you some flexibility for substituting in other foods that you may prefer eating. The way I build diets is compromised by the key macros for the meal (i.e. PRO/CARB/VEG or PRO/VEG/FATS, etc.) and then I list the macronutrient numbers.
I have no issues with you substituting in an alternative source of lean protein (i.e. white fish for chicken or extra lean ground beef for ground turkey, etc.). The same thing goes for carbohydrates (i.e. sprouted grains toast for oats or pasta for rice, etc.), or a different fat source (i.e. avocado instead of nuts).
I encourage you to play an active role in your diet and not simply just eat the suggested foods. If there is something you want, that fits within those macros for that meal, then you are generally ok to substitute this in. Your diet should consist of some foods you enjoy eating, not what your coach happened to pick for you at that time. I do list “alternative options” on the right column, but I find most people just ignore this, which is wrong.
***You should be rotating your foods and having variety in your diet***
The more information you can provide to me, the better equipped I am to make the best possible decision. Holding back info will only hurt you in the end.
a. I will set a date for you to send in your check-in. Please set a reminder for yourself and try to stick to this date the best you can.
b. When you send your photos on a different day, I can’t promise a 48-hour turn-around but I will try my best.
c. It’s not my job to chase you down for a check-in that I set for you. I will set an email reminder, but if that fails, it’s on you to put in your calendar.
a. Attach photos to email or send via drop box.
b. Poses for the photos should be the mandatory poses for the category you are competing in. If it’s for transformation, front, right side, left side and back should be submitted.
c. In addition to the mandatory poses, please also include a standing front relaxed, side and back relaxed.
d. Send the photos whether you are happy with them or not. They are for comparative purposes and will not be posted without your consent.
e. No selfies. Always try to get someone to take the photo or purchase a simple tripod from a camera store or best buy.
f. Females – if it’s that time of the month and you feel like you are holding water or bloated, you may postpone the check-in for a few days. Please don’t send the photos with excuses attached.
g. Clothing – Females: posing suit or bikini. No underwear. Males: boxers or if 8 weeks out or less – posing suit. Transformation clients – males: shorts or boxers. Females – bikini or sports bra & shorts.
3. Info to put in email.
a. Bodyweight. Please provide a morning and evening weight.
b. Measurements. If it’s been specified by me.
c. Date photos were taken.
d. Diet – Rate yourself on your adherence to your nutrition plan, cardio, training and supplementation out of 10.
So, if you’ve been doing everything perfectly, haven’t deviated from the diet at all and really couldn’t have done anything better you are a 10/10. If you know you’ve been slacking, missing meals, allowing cheats and not prepping your meals like you should, you are more like a 5/10. Be as honest as possible.
Try to limit your use of artificals to minimum 1x a day.
Weight loss can be complex and requires a lot of self-control and determination, causing many people to look for simple replacements or cuts to make in their diet to ease the process.
One common choice that I see people make is replacing sugars with artificial sweeteners, or adding in BCAA’s and gum to get them through the day all day. This seems like a legitimate option because it boasts fewer calories and offers a solution to the sweet cravings. Unfortunately, many sugar-substitutes also come with some serious detriments.
New research from the AACE shows that artificial sweeteners do not help with weight loss. In fact, they actually contribute to weight gain and difficulty losing weight. Not only do artificial sweeteners hinder thyroid function but they MAY promote autoimmune conditions, leading to even more severe issues.
It might be time to cut the BCAA, gum and sugar free syrups especially Walden farms.
I always suggest if you have a sweet tooth and need that sweetness to use stevia.
Yes, you are allowed a cheat meal if I build it into your program.
What you eat for your re-feed or cheat meal shouldn’t be up to your coach, it should be up to you, while staying within some logical parameters that meet the general objectives of a cheat meal.
Here are some simple questions to address when planning a cheat meal. You want to be able to answer ‘yes’ to most, if not all of them.
Is the cheat meal a food you like, enjoy eating and provides some element of happiness for you? (i.e. this is why your coach shouldn’t tell you what to eat – everyone has their own specific foods they personally crave and enjoy)
Does the cheat meal provide some form of a ‘break’ from your regular routine? (i.e. if you’ve been cooking and prepping most of your meals, are you going out to have someone else cook for you? If you have all your meals made for you, then why not try being a little creative in the kitchen or with the BBQ)
Is the cheat meal at least 2-3 x your regular calories of your standard meals? (Confirm with your coach how aggressive they want the cheat meal to be. Many clients will be able to go as high as 3 x their regular intake, while 2x is best for others.)
Does the cheat meal provide contain a good-sized portion of protein? (all clients should be including a source of protein in their cheat meals – so something like a bowl of ice cream isn’t really cutting it)
I will confirm with you the objective of your cheat meal. I.e. is it to restock muscle glycogen with a large dose of carbs, provide a larger than normal serving of fats for an anabolic effect… or both? (Some carb-sensitive / insulin-resistant clients may not want to go overboard on the carbs and keep them at a moderate level while being more liberal with the fat intake. i.e. fat load. Other clients will aim to pack in a serving of carbs that’s around 3x the regular intake for most of your meals. And many clients will be able to do both – just depends on your individual metabolism)
Time your cheat meal timed appropriately. I generally prefer clients schedule their cheat meals either in the post-workout window (1-2 hours post-work-out) or the night before a morning workout the next day. This just amplifies insulin sensitivity through the training effect (option a) and pre-loads your muscles to get more out of a specific training session (via the pump as well as strength and endurance). You may also want to look at things like specific body parts you are trying to bring up and time your cheat meals around that. ?
General physiological goals of a cheat meal (i.e. non-psychological):
1) Restock muscle glycogen with a big serving of complex carbs (super compensation).
2) Trigger an insulin spike to help drive glucose into muscle cells with some high glycemic carbs. (not all clients)
3) Boost Leptin levels to keep the metabolism from becoming sluggish.
4) Provide a big serving of protein to help drive muscle recovery and growth (hyper aminoacidemia).
5) Provide a serving of fats (even some cholesterol) to help support anabolic hormone and testosterone production.
Do not have a cheat meal if you haven’t earned it. This means if you’ve been allowing yourself small cheats through the week, you haven’t earned a cheat meal. Your diet has to have been 100% to earn it.
Never eat to the point of feeling like your stomach is being stretched out. Eat slowly, chew your food and pay attention to how you feel when you eat. Stop eating, put the food away when you first start to feel full. You’ll thank yourself later!
You will receive a confirmation email and my turn around time is usually 48 hours.
You can cancel your monthly payments at any time via paypal. Once a payment has been made there is no refund. ALL PAYMENTS ARE FINAL.