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!