Services

One on One Workouts

Individualized workouts to fit your goals

For this package, the main focus will be physical fitness. Once we have established your goals, I will create individualized workouts for you which I will coach you in person, at the location of your choice. Clients must commit to a minimum of 1 month for one on one workouts. We want you to actually see results, and get exactly what you are paying for!

*Also available for virtual zoom sessions if needed. I will adjust workouts to fit any equipment you have available. 

Includes

• 1 hr workout sessions individualized to your goals 
• Monthly tracking of weight, body measurements, and body fat percentage
• Weekly check-in & tracking of weight
• Nutrition advice (if requested)
• Unlimited access to text/call Coach Emily with questions, advice, help, or support in any way. 

At Home Workout Plan

Weekly workout plans customized to your goals

For this plan, the main focus will be physical fitness. Once I understand your needs and if you have any injuries or restrictions, I will provide you with a detailed workout plan for the following 2 weeks. We will connect once a week to go over how the workouts have been going, and if you'd like anything adjusted. I offer 2-3x or 4-5x a week plans, specifically written to fit your fitness level and goals. 

Includes

• 2 weeks of individualized workouts for your specific goals
• Personalized Videos of Coach Emily demonstrating the exercises and correct form
• Daily check-in for accountability
• Nutrition Advice (if requested)
• Unlimited access to text/call Coach Emily with questions, advice, help, or support in any way.
• Weekly check-in & tracking of weight, to adjust nutrition/macros as needed 

Macro Based - Meal Plan

Customized meal plan specific to your goals

My approach to "dieting" is quite simple. Find what works best for you, and stick to it! Not just for a month, or 3 months, but for life! We often see something online that looks promising, try it for a while, drop weight, then go back to our old ways of eating, and gain it all (if not more) back. After years of trial and error, I've found the best way to fuel yourself is by slowly adjusting what is on your plate. 

I will be analyzing your daily nutritional habits, your activity levels, and take your height, weight, and age to calculate the macros to fit your goals. Keep in mind, your metabolism (especially for those that have yoyo dieted) may have slowed over the years. We will track your progress once a week to be sure the estimated macros are correct, and adjust as needed. 

This meal plan does not tell you what to eat. The goal is to teach you how to plan your meals for the week while staying in the Macros I provide to you, as well as adjust your macros for those days we want a treat!  We must approach nutrition as a long term commitment to healthy changes, not absolute perfection of a "diet" we're following. 

Remember, nutrition is never a quick fix. It takes dedication, consistency, and hard work to reach your goals. I will be here for you every step of the way though! We're in this together!

Includes

• After an in depth conversation, you will be provided with a Macro Plan based on your goals
• In person or Video chat session to teach you how to track Macros (using my fitness pal)
• Coaching on how to adjust Macros as needed throughout the week (using my fitness pal)
• Unlimited advice on healthier replacement options (via text) 
• Weekly check-in for accountability
• Weekly tracking of weight, to adjust macros as needed 

Detailed Food - Meal Plan

Know exactly what to eat, and when to eat it

This meal plan is designed for those who do not want to track their macros, and just want to be told what to eat.  I will be analyzing your daily nutritional habits, your activity levels, and take your height, weight, and age to calculate the macros to fit your goals. I go over with you in detail what type of foods you like and don't like eating, and write a specialized plan to fit you day to day life. Every Saturday Night I will provide a new meal plan for the following week. We will track your weight once a week to be sure the meals you are eating are working for you, and adjust them as needed.

I provide specific details on how to correctly prepare the food you love to make sure you are staying in your daily macros. I will also be available to you if you need assistance on staying in your macros while you are at a party, out to dinner, or even having a few drinks! If you let me know ahead of time, I can help you plan out exactly what to adjust in your day, or if you prefer, I can teach you how to do it yourself!

Includes

• Detailed meal plan showing what to eat daily, and how to cook it correctly to fit your macros
• New plan provided every week with new meals, and adjusting anything needed
• Daily check-in for accountability
• Coaching on how to adjust/track Macros as needed (using my fitness pal)
• Unlimited access to text/call Coach Emily with questions, advice, help, or support in any way. 
• Weekly check-in & tracking of weight, to adjust nutrition/macros as needed 

*Disclaimer - I, Emily Pendleton am not a certified personal trainer or trained in any medical profession.