ON-BOARDING RESOURCES

These are all the resources to understand the coaching process, how to track your training/nutrition/body composition and how to make progress in the gym by way of understanding intensity, RIR and using the Double Progression method.

Weekly Check-In, Block Review & Spreadsheet Walkthrough

This is a walkthrough of the check-in & block-review process and expectations as well as how to fill out the spreadsheet. Click on the link above to see timestamps in the description.

How to Measure Intensity Using RIR

If you don’t understand training intensity, you will not make progress. Watch this to learn how to measure intensity and why it matters for your progress.

How to Use the Double Progression Method

Watch this to understand the why as well as the behind using rep ranges and how they foster an increase in consistent training progress.

How to Use the Food Diary

This is a walkthrough of how to use the food diary, alternatives to weighing food and how we devise your initial nutritional strategy.

How to Track Calories

This video covers some of the general rules around tracking calories (whether you use MyFitnessPal or Cronometer) and a guide to using Cronometer. I’ve chosen Cronometer as it is free and is generally more accurate. The same tips apply to MyFitnessPal.

How to Take Progress Photos

How to take the most consistent photos possible so that we can measure your body recomposition in conjunction with bodyweight tracking.