Determine your package based on your needs (12 week transformation, or 12 week contest prep) on the services page.
Click on your desired package (12 week program or 12 week contest prep). Next you add to cart and checkout.
Click on the “Getting Started” page and fill out the questionnaire form to give me the details I need to make your fitness program 100% customized just for you.
I’ll respond by email to you within 48hrs with your program (unless an alternate start date is desired). I will do weekly accountability/progress check-ins and alter programs as needed. Unlimited Q&A at any time throughout ...
Growing up I had an extremely fast metabolism. I ate whatever I wanted, whenever and was always on thinner side. In recent years it started slowing down and noticed I wasn’t as “lean” as when I was younger. I was in the gym consistently, and ...Nick Bergerhouse
I’ve always been very active with sports & working a very physical job, the base was there. One day I decided I want to give a physique contest a shot, I’ve been working out for 1/2 my life, why not? Working out was nothing new ...Facoondo Ronquillo
When trying to get inshape/lose weight your first instinct is to steer clear of "fat". You see labels all over the place "low fat", "less fat", "no fat". Yes, these are probably better alternatives than their high calorie counter partners but just remember "fat" is a complex nutrient and isn't always the enemy... at all! Matter of fact in most diets I design, we will lower carbs before cutting out healthy fats. Also for people trying to pack on muscle, fats are a valuable tool. Fats have 9 calories per gram, where protein and carbs both have 4, so it's a lot easier to up your calories by adding healthy fats, without having to consume a lot more food. Alcohol, soda, pastas, candy all are no fat, or low in fat, yet will pack body fat on you in a hurry. Don't always run from "fat".
I don't know how many times I've heard, "I'll eat that, and just workout harder tomorrow". You will never out train a bad diet! Sure if you go off your diet, working out harder is better than not, but you can not replace your diet by working out harder. On your best workouts, weight training/cardio sure, you could burn 800+ calories... but a night of junk food, drinking etc... can be thousands of extra calories with little or no nutritional value.
You hear this a lot, especially from women, but there is very LITTLE truth to it. The men and women you see in the ads with extreme amounts of muscle mass have developed that very intentionally. Just going and lifting weights will not put massive amounts of muscle on 99% of us. There needs to be proper nutrients to replenish the muscle and enough calories coming in to allow the muscle to get bigger and stronger. Golfers, basketball players, bikini models etc.... are all training with weights very frequently now a days and they are in no way bulky or muscle bound. Muscle burns fats, so building muscle is a crucial part to any weight loss program/toning program.
The top two excuses I've heard are, "I just don't have time" and "I can't afford to eat right". Both sound legitimate when you first hear them, but when you really think about them, it comes down to your priorities and determination. You can get a good weight training session done in roughly 30 minutes, and for most this is beneficial as it will also give you a cardio like effect with the very little rest between each set. Add 20 min of high intestity cardio and you have a very good workout in less than an hr. Most people, in conjunction with solid diet should be able to see sustantional results doing this 4-5 times a week. That's a total of 4-5 hrs a week.... theres 168 hours in a week. The average American is on there smartphone for 1hr a day, do that on cardio and you'll be in good shape. You can eat clean foods, for the same price as junk food, the big difference is going to be the convenience. To eat clean foods on a budget you're going to have to prep them yourself, not run through the drive-thru and grab something. It's going to take some planning ahead and organization, but it can be done.