CUSTOM PROGRAMS

Please read through this entire page prior to starting your program

This info will help you push your goals further!

Photo's

You’re about to begin a journey that will change your body and your life. 

Nothing captures the results quite like a set of “before” and “after” photos.

Camera

It’s best to use a proper digital camera, but modern smartphones take excellent photos, too. It’s also best to have a friend, significant other, or family member take the photo for you. 

But if you have to take the photo yourself or don't feel comfortable with the other option, a mirror selfie or camera timer is perfectly fine too! 

Location

In terms of location, choose a well-lit area in front of a plain (not distracting) background or wall. The less clutter in the background, the easier it is to track your results.

What To Wear

For women, a bikini or sport bra and shorts works best. For men, swim trunks or shorts works best.

You should show as much of your body as you’re comfortable with for progress tracking.

Photo Composition

These should be full-body shots (from head to toe) of you, alone, standing in front of a simple background.

Having your face in the photo is preferred for identification but it isn't a must.

Take the photos from at least three angles:

a front view, a side view, and a back view.

You can put your hands at your sides, on your hips, even flexing in the air!

Whatever you do, consistency is key! Ideally, your “before” and  “after” photos will show you doing the same poses, wearing the same clothes, in the same place for before, progress and after transformation photo's.

 

That way, your body is the only thing changing.

And don’t “suck it in” or “push it out” — just flex if you feel good and let me see the REAL YOU!

Timing

Before Photos: Take your before photo's as soon as possible. I cannot create your program until I have a visual of where you are at physically. Sure I will find a lot of info through your questionnaire but numbers can be deceiving so it's important to send your 1st photos right away.

Progress pictures: in between to see yourself changing over time.

Please send me your progress photo's every 14 days of being on your program. It works great for accountability and keeping yourself motivated for change!

After Pictures: Please take these the day after you finish your entire program even if you plan to sign up for more. Take every angle in relaxed pose then take every angle in flexing pose :)

Look I get it, if you’re not happy with your body right now, it’s hard to take those photo’s because you might not want to see the truth. But the only way you’re going to reach your goals is if you face the reality of where you’re at so that you can better visualize where you want to be. 
 
It can take about 21 days for you to get past those cravings and withdrawals and get into the habit of working out consistently, so be patient with yourself, this won’t happen over night. In the beginning you may or may not see any changes- but you will! 

 

 

Photo's must be sent to me prior to building your program

Macronutrient Timing Importance

Timing is everything when it comes to reaching your physical goal. Nutrient planning is based on how the body handles different types of food at different times of the day.

 

The most important macronutrient to keep an eye on is your carbohydrates, and how to manipulate them. The best types of carbohydrates to eat would be the ones that are digested and absorbed more slowly to control your insulin response.

 

Higher-carb situations include some of the below examples:

 

  • Rather intense physical activity (example. heavy lifting, high interval training, sprinting)

  • Habitual physical activity (daily workout, physically demanding job, sport or team activities)

  • a high level of physical fitness

  • a lower % of body fat

 

Contrarily, lower-carb situations include some of the below examples:

 

  • sedentary or nonactive periods

  • lower levels of physical fitness

  • higher levels of body fat

 

Regardless of the above examples, it would be in your favour to consume carbohydrates post workout. Post workout is the most appropriate time because it helps us replace muscle glycogen and improve muscle recovery. We absorb glycogen much more rapidly after training and for most people it’s assumed that carb tolerance is best for approximately 2-3 hours after exercise, although there are many factors to consider. 

Your level of workout intensity, length of workout, body composition, sleep schedule, time of day, etc are all important components that could affect your carb tolerance. For a goal of fat loss, focus more on lean proteins and healthy fats with less carbs.

 

Types of Carbs & When To Have Them:

 

Fibre rich carbs: Anytime

 

Starchy carbs: First thing in the morning and post workout

 

Refined Sugary Carbs: Almost never. But if I had to choose it would be after a leg day workout, only to speed recovery.

 

If you are already lean and mainly want to maintain your symmetry, consuming more carbohydrates throughout the day will likely be fine.

 

If you want to lose body fat, firstly you’ll need to start with portion control and overall calorie intake. Now plan to consume majority of your carb dense foods only 2-3 hours after exercise sessions (Post workout protein shake following a meal 1 hour later). Outside of that, try to only eat lean protein and healthy fat, while consuming fibre rich foods, like vegetables.

 

If you want to gain muscle, the nutrient timing principles are alike but try to add more calories overall and amp up the protein even more.

© 2018 Haley Almeida | Fitness + Lifestyle Company