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online COACHING

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  • WEEKLY REVIEW AND CHECK IN

    • THIS QUICK CHECK IN WILL BE TO SEE HOW YOU ARE DOING, IF YOU MISSED ANY WORKOUTS AND WY, IF YOUR STEPS WERE LOW OR IF YOUR CALORIES/MACROS WERE OFF SO THAT WE CAN PIVOT. THIS WILL NOT BE AS IN DEPTH AS THE STRATEGY SESSION AND IS DESIGNED TO TRY TO MAKE 1-3 SMALL CHANGES GOING INT THE NEXT WEEK FOR OPTIMAL PROGRESS.

  • 1 monthly strategy session 

    • Data is tracked over the course of the month and reviewed via a 30 minute strategy session to help create solutions to any issues holding you back. Daily steps, bodyweight/bodyfat, sleep, macros, workout adherence, and more is reviewed to see what is the bottleneck holding back your progress. You cannot improve what you 

  • Competition Prep

    • Crossfit, MArathon/distance running, football, basketball, and other team sports, as well as powerlifting, bodybuilding, strongman, and more.

  • Velocity Based Training (VBT) Technology as a means of auto regulation and fatigue management

    • ​Advanced Coaching utilizes state of the art Velocity Based Training (VBT) technology to determine load (how much weight to put on the bar). This is used by purchasing a VBT device which measures the speed of the bar. Based upon the speed of the movement, you will know whether to increase or decrease the weight or to keep it the same. Scientific research has shown using VBT can increase your strength and explosive power over regular training with less overall work/volume (Dorrell, Smith & Gee 2020). 

  • Nutrition coaching

    • hands on nutrition coaching with custom macros, custom meal schedules and plans, and changing unhealthy beliefs around food all according to your specific goals.

  • Step and healthy habit tracking

    • monitoring and increasing general activity through step tracking, as well as tracking custom goals such as specific water intake, proper sleep, and any custom habit that needs tracking for that individual.

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Michael Amaral
Coach
Josh Amaral, MS
head Coach

- Percentage/RPE based

- Nutrition Assistance

- Powerlifting Prep

- specialty: Weight loss/womens strength

 

- PBT, RPE, or VBT based

- Advanced Nutrition Coaching

- Competition Prep

- specialty: Various

 

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