Frequently Asked Questions
Frequently Asked Questions
How exactly does the program work? What will I have to do each week?
Each week you will be required to listen and or read the weekly lesson plan, maintain your food journals, complete the weekly exercise plan, participate in the forum and complete the weekly action items.
How much does it cost?
$187.00
How do I pay?
When can I begin?
You can begin right away. Once you register you will receive a welcome letter. Complete the initial measurements and health forms and you will receive your first lesson plan right away.
What if I have to go on vacation?
The program is designed so you can spread out your lesson plans. If you need more than a week to complete it then do so. The program also teaches you how to stay focused while on vacation so you should try to stick with it.
What type of exercise will I be doing?
You will receive an exercise program which will be updated by you each week. It will contain cardiovascular exercise, muscular strength and conditioning and flexibility exercises. You can choose to follow our program or continue with your own program if its working for you.
Do I have to Weigh in?
We recommend you weigh in no more than once per week if weight release is your goal.You don't have to share this with anyone. Use the weigh in as a tool. If there is no change on the scale then please contact me. ( and be prepared to review your food records)
Do I have to write down what I eat?
Maintaining your food records are an integral part of the program. If you are not releasing weight or feeling as good as you desire then we can use the food records for further investigation. Without it you're not really being accountable. Its hard work but its worth it.
What is a forum?
The forum is an on-line network where you will share your experiences, successes and challenges with other people in the program.It is recommended that you participate at least once per week.
What if I don't complete the weekly lesson in 1 week?
1x per week is the suggested time to complete your weekly tasks but if you need more time than take it. The beauty of this program is that you can personalize it to your schedule.
What is the weekly checklist?
At the bottom of each weeks lesson plan's you will find a checklist. It is to be submitted within one week of receiving the lesson plan. If you're not ready to advance to the next week then take some more time. It is recommended that you take 1 week to complete each lesson plan.
What foods will I be eating on the program?
Choose foods that are grown without pesticides, hormones and other additives. Also choose foods that are as natural as possible.Avoid processed or refined foods. Choose whole grain breads and cereals, fruits and vegetables, low fat meats, natural juices.You will receive a sample meal plan and guidelines for healthy eating.
Why is water so important and exactly how much do I need?
Being just 3% dehydrated will limit your body's ability to release fat. The amount of water you should drink is based on your weight and your activity level but eight 8-once glasses is a good general rule to follow.
Why do I need to cleanse?
Studies show that our bodies are not capable of eliminating the barrage of toxins and chemicals we take in each day. These toxins accumulate in our cells(especially fat cells), blood,tissues, organs (such as the colon, liver and brain) and produce many health problems for us. Weight gain is just one of these problems.
How much exercise do I need to do each day and what type?
We recommend some type of physical activity each day. It could be as simple as going for 15 minute walk on your lunch break.
Will I have to give up all the foods I love?
We use the 80/20 principle. If 80% of your diet is 'supportive' then you've got 20% of our foods left to enjoy that might not be part of a well-balanced diet. We will teach you how to make sensible choices.
What if I don’t like to exercise?
This program focuses on increasing your physical activity. If you hate the gym then don't. We will show you creative and fun ways to move more. That should be your main objective.
What makes this program different from all other program?
Some programs focus on exercise, some on behaviour change, some on food. Most weight-loss programs don't address the many physiological, emotional, social and psychological factors that contribute to weight gain like this program does. We look at conscious factors- foods,activity, habits as well as unconscious factors such as triggers, childhood events and attitudes.
Top Exercise Myths
Myth No. 1: Strength training will make me "bulk up"
Some women avoid weight training because they don't want to bulk up. However, strength training is a critical element to maintain a healthy weight and strengthen your body. What researchers know is the the average woman doesn't typically gain size from strength training because she doesn't have the amount of hormones necessary to build massive amounts of muscle. Even men have a tough time gaining muscle and it's something you have to work very hard to achieve, male or female.
If I eat more protein, I can build big muscles.
Building muscle mass involves two things: Using enough weight to challenge muscles beyond their normal levels of resistance and eating more calories than you burn. With all the hype about high protein diets lately, it's easy to believe that protein is the best fuel for building muscle but, according to the American Dietetic Association, muscles work on calories so you need all three types of nutrients - carbs, protein and fat.
If you consume too much protein, you run the risk of creating nutrient imbalance, kidney strain, or dehydration. Plus, excess protein results in extra calories that are either burned or stored. For muscle mass, you should incorporate a healthy eating plan, as well as a workout that combines cardio exercise as well as consistent weight training.
I need exercises to work my 'lower abs' and reduce my pot belly.
First, there is no such thing as 'lower abs.' The six-pack you're going for is actually one long muscle, called the rectus abdominis, that extends from below your chest to your pelvis. To work your abs, you should do exercises to target all four muscles: the rectus abdominis, internal and external obliques and the transverse abdominis. Second, doing crunches will not help you get a 'six-pack' if you have a layer of fat over your abdominal area. In order the see the muscles, you must reduce your body fat. For more information about this and some great ab exercises, check out Flatten Your Abs.
Myth No. 2: If I'm not sore the next day, I didn't workout hard enough.
Many people use muscle soreness as a gauge of how good their workout is. However, muscle soreness is caused by tiny tears in the muscle fibers and, while some soreness is expected if you regularly change your program, being sore for days after your workout most likely means you overdid it. If you're sore after every workout, you're not allowing your body time to recover , which is when you experience the most muscle growth.
To prevent soreness, you should warm up before your workout and stretch before and after. If you experience soreness, rest for a day or so and then do the same exercises that caused you to be sore in the first place, but lower the intensity.
Myth No. 3: If I can't workout often enough and hard enough, I might as well not even do it.
The general rule for weight loss is to do cardio 4-5 times a week for 30-45 minutes as well as weight training 2-3 times a week. Some people simply don't have the time to workout that much and they think, since they can't do all of that, why do ANY of it? Remember: Any exercise is better than no exercise, even if it's only a 15-minute walk. Being physically active ) is proven to reduce stress and make you healthier. So, even if you can't make it to the gym, you have no excuse not to do something active each day.