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It can take as much as 6-8 weeks or as little as 4 weeks depending on you. If you follow your plan to the letter, about 4 weeks. If you cheat, depending on how bad you cheat it will definitely make weight loss longer to achieve and it could take double the time to lose the weight you need to. Cheating makes things discouraging and makes you feel as if the diet and exercise program isn't working and you'll most probably give up.
Need to lose more that 10lbs? You use a simple multiplier if you've got more than 10 lbs to lose. The rule is.. every 10lbs should take you about 4 weeks.
Ask me questions on how you can make any weight loss permanent and avoid Yoyo dieting.
If you're on a weight loss program you'll actually see physical changes in your body and see your clothes fit better (looser) after 10 days. Weight loss on those first days are usually caused because of reduced inflammation and less water retention. Real weight loss (Fat Loss) begins about the 5th or 6th day and will continue through the weeks you continue to follow your plan however, because your body has a mind of it's own it will fight the change in diet and the calorie reduction and might even show you some discouraging number when you step on the scale. It takes some time to win the battle and it's critical to diet using a professionally prepared meal plan. Why? Because your first diet will be balanced and geared to keep you in a calorie deficit but, your body will get use to that diet and your "Smart" body will learn how to use the new diet food to it's advantage and start storing any excess calories it doesn't burn as Fat. Tricking it with a new nutrient composition, a new diet every 3 weeks or sow keeps it confused and unable to store fat and your weight loss will continue over the weeks to come.
If you're Toning, you'll begin to see results in about 8 -10 days. You'll feel and look tighter, you might see some muscle tissue begin to perk up like you booty, arms and thighs. Like anything else, the process takes time but you'll see continuous improvements every week if you follow the exercise plan I would have prepared for you and make a few positive changes in your diet.
Ideally, to get the maximum benefit, 3 sessions of 30 minutes per week skipping a day between each session. You can exercise on consecutive days but it's best to take a rest day between sessions. If your schedule doesn't permit, a reasonable trade-off would be twice a week but supplemented with cardio (not jogging) or an active sport like soccer or low impact activities like swimming, walking or biking.
It is preferred that everyone do some Cardio however, it's not mandatory. Any Cardio we prescribe will be of the low impact type and absolutely no jogging is permitted on any surface. We want you to do things to get your heart rate up and burn calories but not do anything that puts your body at risk of suffering an injury.
Strength training is the base of most of our exercise programs and every session is somewhat intense and is designed to prevent wasting time. Don't worry, there will be sufficient rest time between exercises. Most of the strength training exercises will involve lifting weights or moving weights using special machines. Each exercise in your program will have been assigned to target specific muscles and body parts based on your specific goals. Every exercise requiring weights or machines that require a "setup" are prepared in advance so your time is efficiently spent exercising and not waiting for or adjusting equipment. Exercises will vary per session to avoid overworking certain muscle groups (upper body in one session, lower body in the next) and also to prevent boredom.
We recommend 30 minute sessions because of their intensity. What you will accomplish in those 30 minutes actually compares to about a 1 1/2 hour session in a public gym,. Why do we say that? Because you won't be waiting for machines, disinfecting and wiping off equipment, setting up for an exercise or have interruptions and distractions caused by others in the gym. The focus for those 30 minutes is on performing your exercise routine .
For those who are capable and want more, 45 minute or 1 hour sessions can be arranged and reserved.
Depending on it's severity and the stage of rehabilitation you are at.... Yes.
Minor injuries will be evaluated and your program will be adjusted accordingly. If your injury was severe (Broken bones. operations and the like) you will need to bring a document with you prepared by you doctor giving you permission to exercise. Recuperating from simple muscle tares, sprains, back pain etc. shouldn't prevent exercising but your program will need to take any issue into account.
Yes, with your doctor's permission. We have extensive experience with clients in all stages of pregnancy. Depending how far along you are, some exercises will be eliminated and others modified not to jeopardize your health and the health of your unborn. It goes without saying that in the last stages of pregnancy it's best to stop traveling and follow a lighter less strenuous exercise program designed specifically for you that should be done at home.
If a session is completely missed (you were not present at the scheduled time) or if You cancel your appointment on the same day it was scheduled to occur, yes you will need to pay for that session.
If a session is cancelled 1 day or more before it was scheduled to occur or if you simply reschedule a session and move it to another time or day, no penalty or fee will need to be paid. Cancelation for a legitimate reason is understandable and you will not be penalized however, repeated cancellations will not be tolerated and penalties will be applied. Please understand that reserving a training session dedicates the gym, all of it's resources and Myself to you and if anyone else wanted that time slot they can not reserve it.
Being a few minutes late, 1 to 10 minutes for example, shouldn't impact your session that badly and if the time slot following your session is "NOT" booked your session will be extended by those minutes lost because of tardiness. If you're 1 to 10 minutes late and the time slot following your session is booked we cannot extend your session and you will lose those minutes and your session will end it it's original scheduled time.
If you are MORE than 15 minutes late, your session will be cancelled and a penalty of the full amount for the session will be charged to you. If the time slot following your session is "NOT" booked and there is sufficient time for you to book a new session that new session will be charged at full price.
Absolutely! We encourage exercising at home even if you are following an exercise plan at our gym. However, any additional exercising should be planned and discussed with us in advance to make sure it is complementary to your current personalized plan.
We do offer exercise plans at a reduced cost that you can do at home without having to visit our gym however, you will still be required to check-in and you will still be held accountable for your progress or lack there of.
For best results (recommended), it is best to avoid following any of our programs or 'Any' program for that matter on your own without support or supervision if you are a beginner or not physically fit and experienced.
Having some simple equipment at home can only help although, we can design an exercise program that uses simple household articles you probably already have at home for your workout. We can also provide a list of small but very practical items like dumbbells and exercise rubber bands etc. A wooden coffee table (avoid glass) makes a great exercise bench. You don't need lots of equipment to get a great workout at home but you need to be taught how before being on your own.
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Irina Dybkova is not a physician. The instructions received and any content in your plan is not to be taken or interpreted as medical advice. Instruction received or any content in your plan are not intended to diagnose, treat or cure any disability, disease or abnormal condition. The instructions received and any content in your plan are not intended to replace the advice of a physician or qualified health professional. Always consult your physician or a qualified health professional if you do not feel well or if you have any doubts about your health or physical condition before beginning to exercise or increase physical activity or make any dietary changes.
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