Required reading before starting

NEW MEMBER SUCCESS GUIDE

You are required to read this guide and submit your commitment at the end of it before starting your journey with us.

Results Start When You Show Up

If you follow this program, you'll feel and see results you probably haven't achieved before. The only catch (because there's always a catch) is that you have to do it consistently.

Your #1 Non-Negotiable

Attend at least 3 sessions per week

That's the minimum dose that reliably builds momentum, fitness, and visible change for beginners. It also stacks well with widely used adult activity guidelines - cardio & strength.

If your goal is to lose more than 10 lbs and keep it off long-term, the journey will take longer than a few weeks (normal, not failure).

The first few weeks are your launch phase. After that, we'll help you keep progressing without "starting over" every few months.

Your 1-on-1 Custom Plan

You will meet with us one-on-one to build a personalized roadmap based on:

Your Goal

10 lbs vs 20+ lbs vs long-term transformation

Your Lifestyle

schedule, stress, sleep, and cravings triggers

Your History

what you've tried before and why it didn't stick

You'll leave with clear targets (sessions/week, steps, meal structure) and milestones so you can see progress even when the scale is being dramatic.

What the Start Feels Like (So You Don't Quit)

Most new members are 20+ lbs overweight and haven't exercised consistently in years.

So let's be honest:

The first 1–2 weeks can feel rough

You'll likely be sore. That's normal muscle soreness from new work. It often shows up later, peaks around 24–72 hours, and fades as your body adapts.

Soreness is normal. Sharp pain is not.

Normal soreness: dull ache, stiffness, improves as you warm up, better each day.

Stop and tell a coach: sharp pain, joint pain, swelling, numbness, pain that worsens daily.

The rule that prevents "failure"

Never miss twice. If you miss a session, the next one is mandatory. Most people don't fail because the program doesn't work, they fail because they stop while their body is still adapting.

The Reality Check (Fast Results, Realistic Expectations)

Follow the plan and you'll feel the change quickly.

Week 1

"My body is protesting."

Sore, stiff, tired. You show up anyway.

Week 2

"This is getting easier."

Less soreness, better energy, workouts feel doable.

Week 3

"Clothes don't lie."

Waistline often changes before the scale behaves.

Week 4

"Momentum."

Better stamina, better sleep, better mood, more confidence. This is where people realize it’s working.

If your goal is more than 10 lbs and keeping it off, we must keep building after your initial program.

That's not slower progress. That's lasting progress.

The 5 Results Multipliers

(Do These Outside the Gym)

01 Walk daily

Aim for 7,000–10,000 steps (or 20–40 minutes of walking). Bonus tip: a 10-minute walk after meals helps tame the “snack monster” energy.

02 Protein at every meal

Target: 25–35g protein at breakfast, lunch, dinner. This helps hunger control and keeps you fuller during fat loss.

03 Hydration

Target: 2–3 liters/day Simple rule: 1 big glass on waking + 1 with each meal.

04 Sleep

Sleep 7+ hours most nights (less sleep = more hunger). Quick wins: caffeine cutoff 8 hours before bed, dim lights/screens the last hour, consistent sleep/wake times.

05 Minimum Viable Day

For chaos days, just do three things: show up to your session (or walk 20 minutes), hit protein twice, and protect your bedtime. This prevents the quit spiral.

Track progress the smart way

Use 2+ of these weekly:

The scale is one tool, not the judge of your worth.

Nutrition That Works (No Weird Rules)

The Plate Formula

Most meals should look like:

Protein (the anchor)

Plants (volume + fiber)

Smart carbs (optional, based on your day)

Liquid calories (easy fat-loss speed bump)

Limit these (rare occasions):

sugary coffees and energy drinks

juices and sodas

alcohol and sugary mix drinks

giant sugary smoothies

Meal Plan: Mix-and-Match Week (Under 1800/day)

Pick 1 breakfast + 1 lunch + 1 snack + 1 dinner each day. All options below are portioned so any combination stays under 1800 calories/day (estimates vary by brand).

Breakfasts (7)

B1 Greek Yogurt Parfait

~300 cal | P 25g C 43g F 3g

Swaps: skyr/cottage cheese; any fruit; oats/nuts

B2 Protein Egg Scramble + Toast

~320 cal | P 31g C 23g F 12g

Swaps: tofu scramble; 150g potatoes instead of toast

B3 Protein Overnight Oats

~325 cal | P 31g C 37g F 7g

Swaps: high-protein cereal; ½ banana

B4 Cottage Cheese Bowl

~295 cal | P 28g C 22g F 12g

Swaps: berries; almonds

B5 Simple Protein Smoothie

~335 cal | P 30g C 30g F 12g

Swaps: 150g frozen berries; skip PB to lower calories

B6 Chia Yogurt Pudding

~320 cal | P 22g C 42g F 8g

Swaps: oats 30g instead of chia; nuts 10g instead of granola

B7 Avocado Egg Toast

~305 cal | P 22g C 23g F 14g

Swaps: hummus 30g (2 tbsp) instead of avocado

Lunches (7)

L1 Chicken Wrap

~440 cal | P 44g C 38g F 11g

Swaps: turkey/tofu/tuna

L2 Turkey Quinoa Bowl

~470 cal | P 45g C 46g F 11g

Swaps: rice/potatoes; chicken/tofu

L3 Tuna Avocado Rice Bowl

~410 cal | P 34g C 46g F 8g

Swaps: salmon/chicken/chickpeas

L4 Chickpea + Tuna Salad

~430 cal | P 31g C 42g F 15g

Swaps: feta 15g or skip

L5 Lentil Soup + Toast

~420 cal | P 26g C 76g F 4g

Swaps: beans instead of lentils

L6 Salmon Rice Veg Bowl

~380 cal | P 27g C 36g F 14g

Swaps: tuna/chicken/tofu

L7 Tofu Veg Rice Stir

~400 cal | P 26g C 50g F 12g

Swaps: chicken/shrimp

Snacks (7)

S1 Apple + Peanut Butter

~190 cal | P 5g C 28g F 8g

S2 Protein Shake

~120 cal | P 24g C 3g F 2g

S3 Carrots + Hummus

~180 cal | P 6g C 22g F 9g

S4 Yogurt + Berries + Honey

~145 cal | P 17g C 20g F 0g

S5 Hard-Boiled Eggs

~140 cal | P 12g C 0g F 10g

S6 Edamame Bowl

~180 cal | P 17g C 15g F 8g

S7 Cottage Cheese + Pineapple

~140 cal | P 14g C 17g F 3g

Dinners (7)

D1 Sheet Pan Chicken + Potato + Broccoli

~560 cal | P 56g C 60g F 11g

D2 Salmon + Potato + Broccoli

~580 cal | P 44g C 60g F 21g

D3 Lean Beef Veg Rice Stir Fry

~550 cal | P 41g C 51g F 19g

D4 Turkey Bean Chili Bowl

~545 cal | P 65g C 40g F 14g

D5 Chicken Marinara Pasta

~630 cal | P 58g C 67g F 13g

Swap: zucchini noodles instead of pasta to drop calories fast

D6 Shrimp Taco Bowl

~455 cal | P 41g C 50g F 11g

D7 Turkey Burger Salad + Potato

~490 cal | P 50g C 52g F 10g

The One Sentence That Changes Everything

You don't need perfect. You need 3 sessions per week, every week, long enough for your body to adapt. That's how people get results and keep them.