It can be so overwhelming knowing where to start on your health and fitness journey, and then staying consistent with making those healthy choices. Have you found that sticking to your plan is NOT easy, and more often than not it can just totally suck? Let’s face it, it’s hard to eat in moderation and counting calories/macros can feel like a part-time job. I don’t know about you, but between a house full of kids to keep alive and a million other things to accomplish, I can get really discouraged when I take the time to track everything I eat but then don’t see the results I want.You can only handle that for so long before you decide it’s not worth it and you quit.
It’s important to realize that you can’t keep trying to reach your goals with the same plan and mindset that has always failed you in the past, but expect a better outcome this time.You need to try something different, because there is nothing worse than spending time and money on diet plans that don’t work, that leave you still feeling crappy, or don’t show progress. And then you feel like a failure after quitting every single one. Please know that you are not the only one that struggles with creating a plan and staying consistent with that plan. I think the good majority of us are in the same boat with the same questions and concerns. I’m going to share with you what worked for me and the many other women that I’ve coached over the last few years.
I want to help you feel confident in understanding the basics of nutrition, having the right mindset, and creating a realistic plan to reach your goals. This guide will provide a new method for reaching your goals that will lead to lifestyle changes and lasting results.
The last 8 pages will answer the top 25 nutrition questions that I receive on calories, macros, bloating, craving sugar, etc.
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Within a few hours of placing your G4FIT fitness program, you will receive a welcome email with a link and a few tasks to complete. Click on the link and after a setting up your account, it will prompt you to download the Trainerize mobile app.
Within a few hours of ordering your Nutrition and Recipe Guide, you will receive an email with the guide that you can download to your device.
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You can cancel your G4FIT subscription at any time but know that we will miss you!
When cancelling your subscription, the following applies:
We recommend cancelling at least 24 hours prior to your next payment date for cancellations to successfully process in time
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After cancelling your subscription, you will be able to continue using the G4FIT program for the entire course of the remaining billing cycle
To cancel you will need to log into your account on the web version of the program and go to My Purchases and choose “Cancel Auto-renew”
Please note that deleting your account or the app does not cancel your subscription.
There are no refunds on either the G4FIT Fitness Programs, the Macro Guide or the G4FIT Recipe ebook.
Your G4FIT program does have a specific start date. It will begin the Monday after you sign up.
Your program will be added to your calendar the night before it starts.
You will follow a weekly schedule that is displayed on your calendar. The workouts build on each other and follow a specific plan to ensure you see the best results!
Interval training allows us to maximize calorie burn by repeatedly increasing and decreasing our intensity and heart rate. This allows us to get the most out of our time and energy. One of the best parts about interval training is EPOC. This is the post exercise feeling that increases our calorie burn by an extra 10%. Combine that with the ability to tailor the intensity to your own level and you have a winning combination for calorie burn and muscle fatigue.
Not only will you increase your strength and lose body fat, but you will gain the confidence to realize that you are strong and can do hard things!
The SWEAT program consists of 3 hiit workouts a week – lower body, upper body/core, and full body. These are literally my cardio workouts that I do each week. I film them and invite you to do them with me. We will complete two rounds of each circuit together. If you feel like you can do more then start the video over again and do a few more rounds! I have a seperate video for each individual movement showing you how to make the exercise easier or more difficult depending on your skill level. I complete the workout at MY current speed and skill level. You will make this YOUR workout and just do as much as you can making any modifications that are needed. You will be amazed at how quickly the workouts become easier for you and you can push for more reps and do a more advanced level of each exercise.
STRONG uses our foundational movements and takes them to the next level. We’ll spend two weeks refining your movement patterns and getting stronger through progressive overload before moving onto the next round of workouts so we can master the movements and then push ourselves to get stronger and better! Through the use of progressing the patterns and adding load, you’ll be able to scale these strength building workouts to your level so that you are always getting stronger and seeing results no matter your level!
Progressive overload focuses on introducing more feedback to the body by increasing weights, adding instability, increasing our reps and sets, and adjusting position to provide a consistent challenge to prevent plateauing and increase your ability, confidence, and strength.
The STRONG program consists of three strength workouts for the week – a lower body, push day (chest, triceps, shoulders), and a pull day (back and biceps). It also includes the three hiit workouts from the SWEAT program. This makes for the perfect combo of strength and cardio for the week. I have included videos for each exercise walking you through correct form for that movement. I help you understand the important concepts of time under tension and having a mind muscle connection so that you get the most out of each workout.
You will complete all three strength workouts in Week 1 of your training plan. You will then complete the same workouts again in Week 2 but you must increase either your weight, reps, sets, or tempo (slowing the movement down) to make it harder. This will help you become more familiar and confident in doing each exercise but it will also ensure strength gains because you have to make the workout more challenging than the week before. Then you will receive a completely new workout for Weeks 3 and 4. Your hiit workouts will be different each week though.
WIthin this program you will have the ability to track all of your weights used and reps completed, so that you are able to monitor your progress.
This program can be done at home or the gym. We will be using resistance bands and dumbbells for each workout.
POWER takes the mastery and confidence in your movements and lets us test your limits! We create an ultimate body sculpting program using a variety of methods and equipment. We stretch out the effort put into total body strength into a five day split program, increasing our muscle toning results and focusing more on each muscle group. Through expanding our available equipment through barbells, cables, machines, and more, we expand on the results and knowledge you’ve already gotten to elevate your success even further! Your increased commitment will lead to increased results!
Progressive overload focuses on introducing more feedback to the body by increasing weights, adding instability, increasing our reps and sets, and adjusting position to provide a consistent challenge to prevent plateauing and increase your ability, confidence, and strength.
The POWER program are my gym workouts that I do each week. I hope you enjoy them as much as I do! These workouts have built me the strong body that I have today. This program consists of 5 strength workouts for the week – lower body, chest and triceps, back and biceps, lower body, shoulders and core, It also includes the three hiit workouts from the SWEAT program. This makes for the perfect combo of strength and cardio for the week. I have included videos for each exercise walking you through correct form for that movement. I help you understand the important concepts of time under tension and having a mind muscle connection so that you get the most out of each workout.
You will complete all five strength workouts in Week 1 of your training plan. You will then complete the same workouts again in Week 2 but you must increase either your weight, reps, sets, or tempo (slowing the movement down) to make it harder. You will then complete the same workout again for Week 3 but you must increase either your weight, reps, sets, or tempo again. You get to decide each week how you will challenge yourself. You are guaranteed to stay out of your comfort zone and continually be challenging yourself. This will help you become more familiar and confident in doing each exercise but it will also ensure strength gains because you have to make the workout more challenging than the week before. Then you will receive a completely new workout for Weeks 4-6. Your hiit workouts will be different each week though.
WIthin this program you will have the ability to track all of your weights used and reps completed, so that you are able to monitor your progress.
You’ll need to have access to gym equipment and also have some experience in strength training to complete this program.
Most of the movements will be body weight exercises. Sometimes we will be using a flat bench, an incline bench, dumbbells, small and large resistance bands, a step, sliders, stability balls, and medicine balls.
*visit my Equipment page or go directly to my Amazon store to find the equipment above and more!
We will be using a flat bench, an incline bench, dumbbells, small and large resistance bands, a step, sliders, stability balls, and medicine balls.
*visit my Equipment page or go directly to my Amazon store to find the equipment above and more!
Power is a gym-based program. Access to gym equipment will be required to successfully complete the workouts.
*visit my Equipment page or go directly to my Amazon store to find the equipment above and more!
Your training program is designed for best results, so we’d encourage you to follow the program how it’s been written. You can increase the intensity of the workout by adding additional sets or increasing your weight.
Stretching is important to prevent injury and DOMS (Delayed Onset Muscle Soreness). I encourage you to warm up and cool down with each workout. Every STRONG and POWER workout gives you a warm up series as your first set. I suggest you spend time stretching and using a foal roller following each workout. Remember when stretching post workout to hold each stretch for 25-30 seconds.
You will find that you are really motivated when you first start your exercise program but after a few weeks you might find that it’s challenging and progress is slow. You might feel less motivated at these times but we all have days that we aren’t going to feel motivated and that’s ok. We do it anyways though because we are consistent. You CAN do this!!
Every workout has an individual video for each exercise that you will be performing. They not only show you proper form for that movement but also how to regress and progress the exercise for your skill level.
You will take progress pictures and body measurements before you start your program. The scale does not accurately reflect what is changing with your body composition so don’t base your progress on that number. You will also be tracking the weights you use in the STRONG and POWER program, so you will see massive strength gains over time!
DID YOU KNOW THAT UNDERSTANDING CALORIES AND MACROS CAN GUIDE YOU TO BETTER HEALTH?
Click the button below to use my free Calorie/Macro Calculator.
We will use this to roadmap your way to healthy, happy eating!
FROM BEGINNER TO ADVANCED, MY G4FIT PROGRAMS
ARE DESIGNED TO FIT ANYONE AT ANY LEVEL.
Click the button below to learn more about the programs I offer and how they can help you find your version of strong!
Customer support hours are Monday – Friday, 8:00am to 5:00pm MST
Customer support hours are Monday – Friday, 8:00am to 5:00pm MST
Customer support hours are Monday – Friday, 8:00am to 5:00pm MST
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Scientifically speaking, a calorie is a unit of energy. It is a measure of energy expenditure and stored energy. Simply put, a calorie measures the amount of energy in the food and drink that we consume. Energy balance is the relationship between energy in (food calories taken into the body through food and drink) and energy out (calories being used in the body for our daily energy requirements). This relationship determines whether weight is lost, remains the same, or gained. Energy balance is so much more that just a change in body weight though. It has to do with what’s going on in your cells. It can impact your metabolism, hormones, and your mood – so how you feel everyday. Our caloric intake comes from macros or macronutrients, which are protein, carbs and fat. Our bodies need calories (fuel) to function at an optimum level.
If you want to lose weight, you need to track your calories. Plain and simple. You might be surprised by how much you are eating. When weight loss is your goal, you will reduce your calories by 500 fewer calories than your body needs to maintain your current weight. This will help you lose about 1 lb of body fat per week. To see results, you should aim to be within 5 grams under or over your goal daily calorie/macro goal.
To be in a calorie deficit means that you are eating fewer calories than you are burning; thereby putting your body into a calorie deficit. This is ideal for losing weight, burning some fat, and leaning out.
Being on maintenance calories means you are roughly eating the same amount of calories as you are burning each day. This keeps you in a state of maintaining your current physique.
Eating in a surplus means you are eating more calories than you are burning. This is meant to build muscle. But know, also, that you will most likely gain some fat as well while eating in a surplus.
The term “macros” is short for the word “macronutrients.” Macronutrients are the essential nutrients that our bodies need to survive. There are three different macronutrients: protein, fat, and carbohydrates. You will focus on these three if you decide to become a “macro counter”. Your body needs all three of the macros to function properly. I often hear women say, “I can’t eat protein because it will make me bulky like a dude.” False. “I can’t eat fats because they will make me fat.” False. I can’t eat carbs because they are bad for you.” False. You need a minimum amount of each macro to function at an optimum level.
The general rule of thumb is to take your daily calorie goal and do a 30-35-35% macro split between your protein, carbs and fats. You have to remember that everyone’s body has different needs. I suggest starting at a certain macro number and then evaluating after 2 weeks. How are your energy levels? Are you less or more irritable? Are you bloated? Are you sleeping better? Have you seen a loss of body fat? These are questions that will help you determine if your macros are set at the right percentages. Your protein percent will never change, but you can try a higher carb or a higher fat percentage to see if your body responds better to one or the other.
Fat is essential. Remember in the 1980s when it was thought that weight loss was achieved by eating “fat free”? Fat will not make you fat! Our bodies need fat for so many important body processes. Making hormones properly, protecting our brains, and protecting our organs are a few of our body’s uses for fat. Obviously there are better sources than others when it comes to fat. Nuts, seeds, olive oil, and ghee butter reign supreme. In my experience, most women do not eat enough healthy fats. A woman needs a minimum of 40 grams of fat a day. Each gram of fat contains 9 calories.
Protein is the building block of our muscles, and helps them to repair, maintain, and to grow. If you want to see muscle growth, you must hit your daily protein goal! The more muscle you have, the more efficiently your metabolism will burn, which means you can eat more food! That’s right, you can eat MORE! You burn more calories digesting protein than you do carbs and fats. Protein also keeps you full longer, so you are less likely to overeat on snacks later. Almost every diet out there calls for protein, and there are many reasons for that. Protein also helps stabilize blood sugar (P.S. this is the secret to weight loss) and builds and repairs hair, skin, and nails. It also prevents muscle loss with age. You need 1 gram of protein per day per lb of goal body weight. Each gram of protein contains 4 calories.
Carbohydrates are also essential. Think of them as the gas in your tank. Carbs are our main energy source (unless you are in ketosis), and are our quickest source of energy. On average, a woman needs a minimum of 100 g of carbs a day. Carbs are in beans, grains, vegetables, and fruits. Carbs are broken into two categories: simple and complex. Simple carbohydrates are quickly digested and absorbed by the body which is why you feel hungry within 30 minutes of consuming them. They are broken down quickly by the body to be used as energy. You’ll find them naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as candy, table sugar, syrups, and soft drinks. Complex carbohydrates are higher in fiber and more nutrient dense which means they’ll take longer to digest and why you can feel full for up to 4 hours after consuming them. Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol. Each gram of carbohydrates contains 4 calories.
