Thank you Alicia, for helping me reach my goals. Though the meal plan and workouts were challenging, I was able to overcome those obstacles and make this journey a lifestyle. With your help I was able to regain the confidence I had been losing in myself. You were a great source of knowledge and I appreciate that you also related to my many life challenges. Thank you again for your help and support!
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Absolutely! After you submit your application, I will contact you to discuss your budget and equipment you already own. I will design your At Home Plan to be as challenging as you desire it to be. You plans will involve cardio circuits, weight training, resistance band work and cross training. I will also provide images and video links for your workout routines to ensure proper form.
As your virtual trainer I am available via numerous forms of communication. I’m here for you! We can text, email, FaceTime and Skype to make sure you’re on track.Though check-ins are weekly, I often text daily with a majority of my clients.
I cannot stress enough how important form is while performing an exercise. I always provide photo images and video links for my clients when they are stumped on a specific routine. Rest assured you will be well versed on all movements while training with me.
This is actually a very common roadblock when engaging in virtual training. Your gym may not have the same equipment as my gym! The solution is simple; we work around the missing equipment and find an alternative movement for that exercise.
I prefer to adjust exercise plans ever four weeks for the first two to three months of training to get a feel for your exercise preferences, time restrictions and attention span. Because, let’s be honest, if you aren’t enjoying your training then you most likely won’t stick with the lifestyle. After the first few months, I’ll adjust your plan every eight weeks.
• After you submit your application, we’ll review your current supplements in detail. Brands, dosage and frequency all factor into creating a plan designed for your goals.
• I am not a physician, so I do ask that you share my supplement recommendations with your doctor before consuming any products.
• If you are currently following a doctor-prescribed supplementation guide, I will not and do not interfere with doctor’s orders.
When you apply, you’ll complete a three-day food journal. This helps me understand your average daily caloric intake. This information assists me in understanding your individual client food list: foods you love, like and dislike and we build your meals accordingly. I then build an Excel worksheet of your meals displaying specific daily macronutrients, daily recommend macros, daily calories and total calories for the day.
Many clients follow their meals plans verbatim, avoiding any possible slip-ups. Other clients enjoy using the MyFitnessPal app to better suit their macro intake. Once you’ve become comfortable with your macros and begin to substitute foods, I prefer my clients to then track their macros with MyFitnessPal.
Once you understand that macros are simply numbers, you quickly begin selecting new food choices. As long as you meet your required macronutrients daily, and don’t go over your allotted numbers, you are free to choose the foods of your choice.
You’ll check in every Friday, and we’ll determine your adjustments for the upcoming week: adding more food, staying at your current numbers or reducing your macronutrients. It’s all based on your goals!
You’ll weigh in every Friday, so we’ll know how your allotted macros are working for your body and goals. Measurements and photos can also help document your progress. You’re welcome to take these as often as you like, but I prefer updated every four to six months.
• I recommend high heels (4 to 5 inches) and a two-piece bathing suit for beginners.
• If you have posing experience, I would like you to bring your competition heels and competition suit.
• If you don’t feel comfortable wearing a two-piece bathing suit, I recommend wearing spandex shorts/pants and a sports bra.
• Competition suits, two-piece bathing suits, tight-fitting clothing and heels will benefit your session tremendously. Those items will allow us to envision and utilize your physiques’ full potential.
I was really sad accepting my new body after having four children, but I knew I needed to do something about that. I found my angel, Alicia Coates, right when I felt I was falling into a black hole of unhappiness. Alicia is so down to earth and I felt as though I had known her for years; she was the missing link to my health and wellness. She knew exactly how to target all of my trouble areas and how to work around a severe back injury I have been plagued with from childbirth. I couldn’t have lived without her; she helped me get my life and confidence back! I highly recommend Alicia if you are looking to get into shape – she is the best!
Allison, 29Weight Loss Client
During my consultation, while expressing my love for fitness and living a healthy lifestyle, I mentioned my thought of one day competing. Alicia was the first person I had ever told about my desire to compete. I had only known her for 30 minutes, and I already felt she believed in me and what I was capable of. By the end of the consultation the goal was set and it was the start of the best training experience I have ever had. For the next four months I followed meal plans and training splits customized for my body and my goals and enjoyed every minute of it. In the first month of training I lost 10 pounds and 4% body fat. At the end of the four months I had lost a total of 24 pounds and 10% body fat. Alicia was there to guide me through the process, pushing me when I needed it most. I am so fortunate to have had such a great experience with Alicia and I look forward to continuing to train with her.
Kassie, 25Competition Prep Client
Even though I don’t train with Alicia daily, but I do think about her teachings throughout the day. When I squat for something or I when to use my balance to lift a heavy item, I remember how hard these simple tasks were before her we began training. Alicia understands that even though I am a large woman my main goal is to get back to enjoying exercising regularly. I have been exercising regularly for over a year and I look forward to continuing to work with her. I highly recommend Alicia as a personal trainer.
Myra, 56Lifestyle Transformation Client
When I first met Alicia I was 53 years old and weighed around 171lbs. The general notion at my age is that it is more difficult to lose weight the older you get, and I was convinced of that. I figured I shouldn’t even try until my children bought me a training package with Alicia for Mother’s Day. I have lost 26 pounds, the flab in my upper arms and several inches off my hips, thighs and stomach! I now feel better in my early 50s than I did in my 40s. Alicia is by far the best and most affordable trainer I have ever met.
Leisa, 54Weight Loss Client
Alicia is truly amazing! She finds ways to motivate you every session and it really makes the “torture” more enjoyable. Alicia is not only extremely knowledgeable with workout routines; she is also well informed with supplementation. I was taking a supplement that wasn’t sitting well with me, and Alicia did extensive research on other supplements to remedy the issue. I started out with Alicia at 203 pounds, and I am now below 180 pounds. I couldn’t have done it without her.