Бесплатная консультация
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Начать тренировки
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Free consulting
Leave your contacts to sign up for a free consultation. I will contact you to arrange a time
creating
a meal plan
a meal plan
— Questionnaire on eating behavior, the presence of imbalances, the state of the gastrointestinal tract and key deficiencies
— If necessary referral for tests
- Analysis of goals for which it is necessary to draw up a nutrition plan . This can be like reducing the percentage of fat, gaining muscle mass, or simply forming the right eating habits
— Drawing up an individual nutrition plancalculation of the required caloric intake and the norm of drinking water
— If necessary referral for tests
- Analysis of goals for which it is necessary to draw up a nutrition plan . This can be like reducing the percentage of fat, gaining muscle mass, or simply forming the right eating habits
— Drawing up an individual nutrition plancalculation of the required caloric intake and the norm of drinking water
For everyone
Creating a balanced diet plan considering your age, physical activities, health condition, and individual body features involves:
- Professional assistance within the framework of individual nutrition guidance
- Time savings on the path to achieving your goals
- Without stress and abrupt changes in gastronomic preferences
- Maximally comfortable daily dietary regimen
Stages of work
WHAT AWAITS YOU IN WORKING WITH ME
STEP 1
You fill out an information form, keep a food diary for 7 days (to competently assess your current diet and determine the optimal nutrition program strategy), and, if possible, provide the results of medical research:
— General analysis blood
— Ferritin, CRP (C-reactive protein)
— Glucose and insulin in fasting blood
— TSH, free T4 , free T3
— Total cholesterol, LDL, HDL
— Vitamin D
— General analysis blood
— Ferritin, CRP (C-reactive protein)
— Glucose and insulin in fasting blood
— TSH, free T4 , free T3
— Total cholesterol, LDL, HDL
— Vitamin D
STEP 2
Within 2 working days, I evaluate and analyze the data received, personal KBZHU standards are calculated, and dietary recommendations are drawn up, including menu options for 3 days
STEP 3
Measurements are taken, weighing is taken, a photo is taken in three projections (for further evaluation of the result obtained)
Review of workout experience and primary goals
Selection of an appropriate workout system based on lifestyle and capabilities
Initial dietary recommendations and answers to questions
FAQ
At the beginning of the month, I create an individual workout plan for you. Each exercise comes with a video and detailed technique description, which you watch before performing. During the workout, you record a video of yourself and send it to me for technique adjustments.
To make the payment, text me on any messenger.
It depends on your goals and current fitness level, but typically it's 2-3 times a week.
If training in a gym, you can make use of all the equipment and machines available. For home workouts, you'll need a mat, dumbbells, resistance bands, and a foam roller, but you can start with just a mat.
Since the plans are tailored individually, I take into account your fitness level. If you're new to working out, your initial plan will be moderately gentle but effective.
You can always reach out, and we can adjust the plan. Any questions or concerns that arise can be addressed with my assistance and support!
That's exactly what the free consultation is for. You can ask all your questions there. It doesn't make you commit to anything, but it allows you to determine if this workout format is suitable for you. To schedule a free consultation, leave a request on the website, and I'll get in touch with you.
We lose weight by having a calorie deficit, and this can only be achieved by adjusting our diet, so yes! Training is needed if we want to tone the body, speed up the process of losing weight, build muscle mass, relieve back pain, etc.
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