This program split is 3 days on 1 day off then repeat. I created this program to help you build muscle and to get lean. This program is just 16 weeks but is best for a year. In order to complete this program you must have a gym membership; for there are compound movements that require equipment from a gym. This program also includes a nutrition plan, you will be tracking calories and macronutrients. You must have a food scale and be willing to use an app like myfitnesspal daily to get the best results. 40% OFF Discount code: FIRST5
Every month you will get 4 session credits for PT Call (expire after 1 month)
This program split is 3 days on 1 day off then repeat. I created this program to help you build muscle and to get lean. This program is just 16 weeks but is best for a year. In order to complete this program you must have a gym membership; for there are compound movements that require equipment from a gym. This program also includes a nutrition plan, you will be tracking calories and macronutrients. You must have a food scale and be willing to use an app like myfitnesspal daily to get the best results. 40% OFF Discount code FIRST5 10% OFF Discount code INFULL10
On purchase, you will get 8 session credits for PT Call (expire after 4 months)
On purchase, you will get 1 session credits for PT Call (expire after 2 weeks)
Quan’s Meal Plan is designed to provide you with a balanced and nutritious selection of meals to meet your dietary needs and help you achieve your health and wellness goals. Our meal plan is flexible, allowing you to customize and adapt it according to your specific preferences and dietary restrictions. Whether you're aiming to lose weight, maintain a healthy lifestyle, or simply enhance your overall well-being, Quan’sMeal Plan is here to support you. Breakfast options range from wholesome choices such as overnight oats with fresh berries, yogurt parfaits with granola, or avocado toast topped with eggs. These options provide a balance of carbohydrates, protein, and healthy fats to kickstart your day. For lunch and dinner, Quan’s Meal Plan offers a variety of options to suit different tastes and dietary preferences. From hearty salads packed with vibrant vegetables, lean protein sources like grilled chicken or tofu, and whole grain options such as quinoa or brown rice, there's something for everyone. Additionally, the Meal Plan encourages the inclusion of plenty of fruits and vegetables throughout the day to ensure you are getting an ample amount of essential vitamins, minerals, and fiber. Hydration is also emphasized, with recommendations to drink plenty of water or herbal tea to stay refreshed and properly hydrated. To cater to your dietary restrictions and preferences, the Meal Plan also offers vegan, vegetarian, gluten-free, and dairy-free alternatives in each meal category. To make your meal planning experience more convenient, Quan Meal Plan provides detailed recipes for each meal, complete with step-by-step instructions and ingredient lists. This ensures that you have all the information you need to prepare your meals easily and efficiently. Quan’s meal Plan is more than just a guide—it's a comprehensive approach to nourishing your body and enjoying the process of preparing and consuming delicious, wholesome meals. Make healthier choices, develop sustainable habits, and prioritize your well-being
As a nutrition coach, my primary goal is to help individuals optimize their health and fitness through personalized and evidence-based nutrition guidance. I strive to provide support, education, and motivation to clients while equipping them with the tools they need to make sustainable lifestyle changes. Services Offered: 1. Personalized Nutrition Assessments: I will conduct a thorough assessment to understand each client's unique needs, goals, and health history. This will help me tailor an individualized nutrition plan that fits their specific requirements. 2. Customized Meal Plans: Based on the client's preferences, dietary restrictions, and goals, I will develop personalized meal plans that encompass balanced nutrition, portion control, and variety. These plans will be designed to foster healthy eating habits and assist in reaching specific health goals such as weight management, sports performance, or managing chronic conditions. 3. Nutritional Education: I will provide clients with up-to-date and evidence-based information on various aspects of nutrition such as macronutrients, micronutrients, portion sizes, food labeling, and mindful eating. This education aims to empower clients to make informed decisions about their food choices and build a solid foundation for long-term health. 4. Behavior Modification Techniques: Changing eating habits can be challenging, but I will work with clients to address underlying factors that contribute to unhealthy eating patterns and assist them in adopting positive behaviors. This may include addressing emotional eating, stress management, mindful eating practices, and strategies to overcome barriers to healthy eating. 5. Continuous Support and Accountability: I will be there for clients every step of the way, providing ongoing support, guidance, and motivation. Regular check-ins and communication will ensure that clients stay on track with their nutrition goals, troubleshoot any challenges that arise, and adjust their plans as needed. 6. Monitoring and Evaluation: As a nutrition coach, I will continually monitor client progress and evaluate how their nutrition plan is working for them. This will involve tracking changes in weight, body composition, energy levels, and overall well-being to make necessary adjustments and celebrate accomplishments. I can provide valuable information and support, it's important to consult with a qualified healthcare professional, such as a registered dietitian or doctor, for personalized medical advice or if you have any specific health concerns. Let me be your companion on your journey to a healthier lifestyle!
On purchase, you will get 12 session credits for PT Call (expire after 3 months)
This is a 90-day transformation workout program geared towards beginners or people who have been out of the gym for a while. By the end of the program, you see a full-body transformation.This program also includes a nutrition plan, you will be tracking calories and macronutrients. You must have a food scale and be willing to use an app like myfitnesspal daily to get the best results. 40% OFF Discount code: FIRST5
Every month you will get 4 session credits for PT Call (expire after 1 week)
This is a 90-day transformation workout program geared towards beginners or people who have been out of the gym for a while. By the end of the program, you see a full-body transformation.This program also includes a nutrition plan, you will be tracking calories and macronutrients. You must have a food scale and be willing to use an app like myfitnesspal daily to get the best results. 40% OFF Discount code: FIRST5 10% OFF Discount code: INFULL10
On purchase, you will get 12 session credits for PT Call (expire after 3 months)
Losing weight is not only about achieving a number on the scale; it’s about transforming your lifestyle and establishing healthy habits to ensure long-term success. Here are some tips for long-term weight loss: 1. Set Realistic Goals: Any sustainable weight loss journey requires setting realistic and achievable goals. Aim for steady, gradual weight loss of […]
When it comes to the debate of weight loss between cutting calories and building muscle often leaves people confused about the best approach. This blog post will investigate which method is the most beneficial for weight loss. The Calorie Cutting Approach: Restricting calories is a popular approach to weight loss. The idea behind it is […]
Many of you out there struggle with a slow metabolism and do not know where to start to increase it, leaving you in despair in your weight loss journey. If you follow the 7 tips below you will boost your metabolism. 1. Strength Training: Regular strength training builds muscle mass which helps increase your metabolic […]
In the world of fitness and exercise, the concept of “deloading” is becoming increasingly popular for its significant benefits in optimizing performance and promoting recovery. Deloading refers to planned periods of reduced training intensity or volume, allowing the body to recover from accumulated fatigue. This helps prevent the risk of overtraining. In this blog post, […]
After a period of calorie restriction, it’s essential to gradually increase your calorie intake to avoid excessive weight regain and achieve long-term sustainable results. In this blog, I will explain the concept of reverse dieting, its benefits, and how to implement it effectively. 1. Understanding Reverse Dieting: Reverse dieting is increasing calorie intake slowly over […]
To get toned, there are several key factors to keep in mind. Here are some tips to help you on your fitness journey: 1. Strength training: Incorporate resistance or weight training into your workout routine. This helps build lean muscle mass, which gives your body a toned appearance. The more muscle you have on your […]
Sticking to a diet can be challenging, but there are strategies that will make it possible. Below are some times for sticking to a diet. 1. Set clear and realistic goals: Determine your long-term and short-term goals. Set up smart goals. These goals have to be specific, measurable, attainable, relevant, and time-bound. This will help […]
There are many reasons why you are not seeing weight loss. Below is a list of reasons why you are not seeing your desired weight loss. 1. Caloric intake: Calories in vs Calories out. I am sure you have heard that saying before. Weight loss is dependent on creating a calorie deficit. One of the […]
Today’s topic is the valuable role of a fitness trainer and why taking in their expertise can significantly impact your fitness journey. No matter where you are in your fitness journey, a trainer provides guidance, encouragement, and stability. They help beginners with knowledge and help experienced individuals break through plateaus. The knowledge, and accountability they […]