Our long distance program designs are for anyone out there looking for a personalized exercise and/or nutritional program that addresses their goals, limits, lifestyle and access to space and equipment.

People reach their goals when they are clearly defined, reasonable and given a structured timeline.  While we can not be there to help motivate you through each movement we can help you define appropriate goals that consider your lifestyle, daily habits and level of commitment.  If you are looking to lose some weight, be it significant or just 5 lbs., or build overall strength, improve your cardiovascular endurance or put on lean muscle mass; a program can be designed for you.  Perhaps you have hit a plateau with your current workout, or you are looking to switch up your program due because you want to start training at home or at a gym or even if you have never exercised before and are looking to jump-start your life and get fit and healthy; we can accommodate.

We can also be a source of motivation through accountability.  All of our clients are required to keep a training journal, which is to be emailed to us on a weekly basis in order for us to review your progress.  If after a reasonable amount of time, your progress is stunted, we re-evaluate your program, find what the problem is and get you back on the path to reaching your goals.  Every one of our clients that keep a journal have significantly faster results than those that do not.  Accountability for your actions, through a training journal can really help keep you on top of things.

Steps of your program design and completion

1.  You must complete a detailed questionnaire concerning your daily routine, stress levels, activity level, etc., as well as provide one weeks worth of a food diary.  The food diary will become part of your training journal for those who opt for a program that includes a nutritional program.  For those of a certain age or with a history of chronic ailments, we may ask you to provide a form that should be filled out by your doctor.

2.  Once payment is received, we begin review of your questionnaire and food diary as well as any other required forms.  In approximately 1 week, you will receive a training program – and for those who choose a nutritional program option, they will receive that as well.  For details on what the programs include, check the next section.  We take a lot of care with your program design and take steps to predict your progress (if everything works well and you follow through on your end) and develop drafts of your next program at the same time.  This is why the process takes as long as it does.  A lot of trainer churn out the same old programs regardless of your personality, lifestyle, level of commitment and fitness history.  This is not how we work.

3.  Any questions you have from day to day concerning your program or any limitations you may be encountering are welcome.  You can email us at any time and can expect a prompt response.  We consider you a representative of our programs just as much as we are, and are dedicated to making sure you can complete your program and reach your goals.  We take this very seriously and pride ourselves on our professionalism.  Every question will be answered, but it is important for you to depend on yourself to get through the program too.  If you want your results to last and move on to a fitter, healthier life, the changes you make need to be permanent, part of a long term lifestyle change.  Constant reliance on us will not get you there.

4.  You are required to send us your training journal every week.  You are responsible for this.  We are very busy helping those who are committed to making changes to their lives.  We are not here to remind you to send us your journal.  This is a two way street, we are here to help you but you must play your part.  We look forward to seeing your progress and completion every week!  Like any proper exercise routine, your program will evolve every few weeks.  This is another reason why we need your weekly journals.

5.  Once your program is completed you will have the option to continue.  Beforehand, we will review the progress of your prior programs and evaluate the projection of the next several weeks.  As a current member you have precedence to continue with your program before we take on any new clients.  At times we are too busy to take on any new clients for long distance program design and potential clients are put on a waiting list.  Current members are always taken before those on the list.  We are completely dedicated to your progress and appreciate the bonds we have formed with all of our past clients.

Exercise Programs Include:

- the style of training depends on many factors and so the routine you get will reflect your situation.  As mentioned above the first programs you receive are part of a ‘bigger picture’ design.  Detailed instructions on how to carry out the program, as well as what you should expect as far as difficulty levels and heart rate levels we want you to reach or keep will be outlined.

- Written descriptions as well as diagrams and occasionally videos of each exercise will be included.

- A schedule will be provided, including the amount of time it should take you to complete the routine.  The schedule is just as important as completing each exercise and we will ask you to write down every time you train, what time of day it was as well as how long it took.

- Some clients may receive multiple programs that they will need to alternate through during each week.  The schedule that we provide you with will include instructions on this.

Nutritional Programs include:

- a starter shopping list.  This will include a list of foods that you will need around the house on a regular basis, including spices, snack ideas and foods that you will most likely be eating often (ones that do not go rotten).

- Meal suggestions.  The nutritional programs work in phases.  The phase lengths depend on how long of a program you choose.  Each phase includes a ‘renovation’ period of one aspect of your diet.  One thing at a time folks! If you want to make permanent lifestyle changes rather than quick fixes, it’s best to do this slowly (ish).  So, your meal plans, or snack plans or liquid plans will come to you all at once, so you can see your over all schedule but we do suggest making the changes at a reasonable pace.  If you insist on making all the changes immediately, that is fine, we will send you your complete plan without phases.  Just remember that you have to write everything down and send it to us, so if we see that it isn’t working and that you are not progressing, this is not our fault.

- Recipes.  We are reluctant to send you complete recipes for every meal of every day because the research it requires you to find recipes is a good habit to get into.  Finding websites and books that you like, as well as taking time out of your day to think about the food you will prepare is good practice for the future!  However, we will provide you with a number of recipes that will be focus points of your diet.  We want you to keep eating the meals you know and enjoy and will include these in your program – maybe with some suggested alterations.

- Schedule.  Again, the schedule of your eating plan is just as important as the meals/snacks themselves.  We are designing meal plans and schedules that will help you from hour to hour as well as from day to day and cumulatively to promote long term health.  This will take some preparation and we will guide you through this as well.

We can not stress enough that your goals must be reasonable and that you should be ready to be accountable for completing the programs instructions.  After completion of our questionnaire, we may suggest different short term and long term goals.  These suggestions come from 17 years experience in fitness and sports.  We believe that you are choosing our programs because you are looking for advice from a source that you trust.   We respect that trust and in return, we  have faith in all of our clients capabilities.  We’re ready when you are!

WE ARE CURRENTLY ACCEPTING NEW CLIENTS. WE HAVE TWO SPOTS OPEN, OUR WAITING LIST WILL BE LONG AS OF JANUARY FIRST.

Rates:

                 1 Month Trial Packages

Personalized Exercise Program  – $199.00

Nutritional Program  – $299.00

Personalized Exercise & Nutritional Program – $399.00

                 3 Month Packages

Personalized Exercise Program – $399.00

Personalized Exercise & Nutritional Program – $799.00

For any questions concerning our Long distance program designs please email us at info@b-fitstudio.com