Transform Your Body
And Say Goodbye To Yo-Yo Dieting
Empowerment, Nutrition, Gut Health and Hormone Balancing Program That Will Change Your Life
Transform Your Body
And Say Goodbye To Yo-Yo Dieting
Empowerment, Nutrition, Gut Health and Hormone Balancing Program That Will Change Your Life
As seen in:
WOMEN'S NUTRITION AND BODY TRANSFORMATION PROGRAM
Penny Cayer –
I lost over 50 lbs in less than a year. I have my life back. I feel so much healthier, have a lot more energy and I fit in clothes I couldn’t fit in for years.
Andrieana Montgomery –
I am a single mom of two active boys and work full time. It feels so great to make time
for me, eat healthy and build muscle. I have lost 18 lbs, 8.5 inches around my mid-
section and built 7lbs of lean muscle. I have more confidence and am stronger than
ever before.
Lisa Bourre –
My journey had its ups and downs. We had to deal with a gut microbiome imbalance and an old knee injury. We workout through each issue as it came along. I gained 7lbs of muscle and 5lbs of fat.
Sandy Paquette –
I have lost over 30 lbs and 31 inches in the last six months. 16 of the inches were from my mid-section. I have learnt so much about macros, clean eating, prioritizing self-care and the best part I was experiencing horrible knee pain. The pain is almost non-existent now most days.
Personalized Nutrition Plans
Innerstrong Fitness creates a personalized nutrition prescription just for you, that aligns with your lifestyle and preferences. The plan promotes a healthy relationship with food, one of the most important steps towards achieving your wellness goals. By considering your individual needs and avoiding excessive food restrictions, you can prevent self-sabotage and cultivate a sustainable approach to nutrition. Here are some of the details on what your nutrition prescription may look like:
We will Assess Your Current Lifestyle and Goals:
To begin, it’s crucial that we understand your current lifestyle, including your daily routine, activity levels, and any specific health or dietary goals you may have. This assessment will provide a foundation for developing a nutrition plan that suits your unique circumstances.
We Determine Your Nutritional Requirements:
Next, a comprehensive evaluation of your nutritional requirements will be done. This involves considering factors such as age, gender, weight, height, body composition, and any underlying health conditions.
You Inform Us of Your Food Preferences:
One key aspect of promoting a healthy relationship with food is acknowledging and incorporating your food preferences. This doesn't mean indulging in unhealthy choices all the time, but rather finding ways to incorporate nutritious foods that you genuinely enjoy. For example, if you prefer fruits over vegetables, you can focus on incorporating a variety of fruits into your daily meals and snacks while gradually exploring different vegetables and recipes.
We Build a Balanced Meal Plan:
Based on your nutritional requirements and food preferences, your nutrition prescription will include a balanced meal plan. This plan will consist of whole, minimally processed foods from different food groups, such as lean proteins, whole grains, fruits, vegetables, and healthy fats. The portion sizes and meal frequency will be tailored to your individual needs and preferences.
Plan Will Include Variety and Flexibility:
To avoid monotony and food boredom, it's important that we include a wide variety of foods in your meal plan. Experimenting with different ingredients, flavours, and cooking methods can help keep your meals interesting and enjoyable. Additionally, incorporating flexibility into your nutrition prescription allows for occasional indulgences or social events without guilt, reinforcing a sustainable approach to eating.
You will be Trained to Practice Mindful Eating:
Mindful eating involves paying attention to the present moment and being aware of your eating experience, including hunger and satiety cues, taste, and enjoyment of food. By incorporating mindful eating practices, you can cultivate a healthier relationship with food, prevent overeating, and increase satisfaction from meals.
We will Monitor Progress and Make Adjustments:
Regularly monitoring your progress is essential to ensure that your nutrition prescription is working effectively for you. Keep track of your energy levels, mood, digestion, and any other relevant factors.Â
Remember, our goal is to create a nutrition prescription that suits your lifestyle, preferences, and overall well-being. By following a personalized plan and embracing a balanced, mindful approach to food, you can foster a healthy relationship with nutrition without resorting to excessive food restrictions that may lead to self-sabotage.
Personalized Coaching App
At Innerstrong Fitness we develop for you a personalized fitness program that targets specific areas for strength improvement, muscle building, and sculpting an X-frame physique while optimizing time spent in the gym. Here is how such a program might look, utilizing the assistance of our personalized fitness app:
Initial Assessment:
Before we can create your personalized fitness program, it’s important that we assess your current fitness level, strengths, weaknesses, and any specific goals you have. This will be done through a combination of self-assessment, body measurements, and our expertise to give you comprehensive starting point.
Target Weak Areas:
We identify the specific weak areas you want to focus on for strength improvement and muscle building.
For an X-frame physique, these areas typically include the shoulders, back (especially the lats), chest, and legs. Tailored exercises and workouts to prioritize these regions are included with a gradual increase in the intensity and volume over time.
Resistance Training:
We will Incorporate a well-rounded resistance training program that targets the identified areas. Focus on compound exercises that work multiple muscle groups simultaneously, such as bench presses, shoulder presses, pull-ups, rows, squats, deadlifts, and lunges. Your programming will utilize a mix of free weights, machines, and bodyweight exercises to ensure variety and accommodate different gym setups.
Split Routine:
To optimize time spent in the gym, we consider split routine that divides your workouts into different muscle groups on different days. For example, you can have an upper body day and lower body day. This allows for more focused training sessions while providing adequate rest and recovery for each muscle group.
High-Intensity Interval Training (HIIT):
Periodically, we incorporate HIIT sessions into your weekly routine. HIIT involves short bursts of intense exercises followed by brief recovery periods. These sessions can be done using cardio exercises like running, cycling, or rowing, or by combining bodyweight exercises in a circuit format. HIIT workouts are efficient and help improve cardiovascular endurance while promoting fat loss.
Progressive Overload:
To continuously challenge your muscles and stimulate growth, we employ the principle of progressive overload. Gradually increase the intensity, weight, repetitions, or sets of your exercises as your strength and fitness improve. This ensures that your muscles are constantly adapting and progressing, leading to muscle growth and strength gains.
Recovery and Rest:
We promote sufficient time for rest and recovery between workouts. Adequate sleep, nutrition, and active recovery techniques such as stretching, foam rolling, or yoga can help reduce muscle soreness, prevent injuries, and optimize the effectiveness of your training program.
Track and Monitor Progress:
We utilize our fitness app to track and monitor your progress. You are asked to log your workouts, record sets, reps, and weights used. This data helps us keep track of your performance, identify areas of improvement, and adjust your program accordingly.
Remember, consistency and dedication are key to achieving your fitness goals. We are here to provide a personalized fitness program that can help guide your efforts. While engaged with our program, it's important to listen to your body and we make adjustments to ensure progress continues in the right direction.
Mindset Life Coaching
Our programming at Innerstrong Fitness, includes mindset life coaching. Mindset life coaching is a specialized form of coaching that emphasizes structured strategies to help individuals achieve specific goals while also examining their inner thoughts, self-beliefs, and behavioural patterns. By addressing and altering these internal aspects, mindset life coaching aims to facilitate personal growth and transformation, enabling individuals to move from merely surviving to thriving in their lives. Here is how mindset life coaching operates:
Goal Setting:
We start at the core of mindset life coaching with the identification of specific goals. These goals can encompass various areas of life, such as career, relationships, health, personal development, or overall well-being.Â
Through a collaborative process, your coach works with you define clear and meaningful objectives that align with your values and desires.Â
Structured Strategies:
The mindset life coaching employs structured strategies and techniques to help individuals navigate their journey towards their goals. This may involve breaking down the goals into actionable steps, developing plans, and implementing specific strategies to overcome obstacles and challenges. Your coach provides guidance, support, and accountability throughout the process.
Inner Thoughts and Self-Beliefs:
The mindset life coaching delves into the examination of inner thoughts and self-beliefs that may be hindering personal growth. Negative or limiting beliefs, self-doubt, fear, or self-sabotaging thought patterns are explored and addressed. Your coach helps you challenge and reframe these thoughts and beliefs, fostering a more positive and empowering mindset.
Behavioural Patterns:
In addition to thoughts and beliefs, mindset life coaching also focuses on identifying and altering behavioural patterns that may be holding individuals back. This includes habits, routines, and actions that may be counterproductive or not aligned with their goals. Your coach assists in developing new behaviours and habits that support personal growth, success, and overall well-being.
Transformation and Thriving:
Through the process of examining and altering inner thoughts, self-beliefs, and behavioural patterns, mindset life coaching enables individuals to undergo personal transformation. By embracing a more positive and growth-oriented mindset, individuals can shift from surviving to thriving in various aspects of their lives. Clients become better equipped to handle challenges, seize opportunities, and create a fulfilling and purposeful life.
Self-Awareness and Reflection:
Mindset life coaching encourages self-awareness and reflection as integral parts of the process. Individuals are encouraged to cultivate mindfulness, explore their emotions, and develop a deeper understanding of themselves. This self-awareness allows for greater insight into one's thoughts, feelings, and behaviours, facilitating personal growth and fostering positive change.
Continued Support and Accountability:
Our program provides ongoing support and accountability to individuals throughout their journey. Regular coaching sessions help individuals stay focused, motivated, and on track towards their goals. Your coach serves as a sounding board, providing guidance, feedback, and encouragement along the way.
Innerstrong Fitness' programming uses the principles of mindset life coaching combined with the exploration of inner thoughts, self-beliefs, and behavioural patterns to empower individuals to reach their goals and thrive in life. By examining and altering these internal aspects, individuals can transform their mindset, overcome limitations, and unlock their full potential for personal growth and success. Â
EMPOWER
Helping women achieve their dream bodies and their mindsets; all whilst eating their favourite food and loving the process.
BALANCE
Areas of focus may include stress, parenting, structure, anxiety, time management, conquering self-limiting beliefs, sticking with healthy habits, and more.
THRIVE
Our program offers an opportunity for a complete wellness transformation with lifestyle integration, helping people just like you.
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