I think I’m ready, but what exactly am I committing to do?
THIS IS NOT YOUR AVERAGE “DIET”- BUT THAT’S WHY IT WORKS. You must be physically and psychologically prepared to adhere to a very strict diet (plant based with lean proteins) for the majority of the program. There are opportunities for “date nights” but you need to be prepared for most of your meals to be prepared at home or to bring your food to events. Don’t worry- we give you recipes and ideas to make it livable!
We STRONGLY recommend clearing your calendar of social commitments and travel for the first ten days. While not a “cleanse” in the traditional sense, the first ten days are extremely rigorous and you will need to have complete control over your food preparation. It is extremely difficult to do the first ten days if you have travel or social obligations.
DAILY REQUIREMENTS INCLUDE
Provide your weight daily
Share all meals, drinks and snacks
Exercise a minimum of 1 hour 5 times each week (4 of which must be cardiovascular) and provide proof of workout
Being in constant proactive communication with your coach via text
We are happy to discuss the commitments in depth, simply contact us at email@example.com
How much weight can I expect to lose?
We can never guarantee results, and the biggest factor in your success is your willingness to adhere to the program and commitments. That said, we have helped clients to lose anywhere from five pounds to over 70 pounds.
You set your goals when you sign up, our only request is that your target weight fall within CDC guidelines for a healthy BMI.
Our clients who are the most successful do the following things-
- experiment with new foods and the recipes we provide
- are thorough, accurate and honest in reporting their food and workouts
- are proactive in their communication with us- we don't have to chase them down for check ins
- have the active support of family and friends
- meal prep on weekends, and plan ahead for the week
- bring food to social events and when traveling
- exercise in a way that is varied and enjoyable (walks, spin, yoga, toning)
Most clients see a significant loss the first week as their body clears of processed food, which slows to a more sustainable rate as the program continues. A sustainable rate of weight loss is typically 1-2 lbs a week.
What's the difference between Individual Coaching and Group Coaching. How do I know which is right for me?
Our individual accountability programs, the 10 Week Total Transformation and 28 Day Tune Up, are designed for clients who would like to lose weight and need support in making a major lifestyle change. They are phased plans, designed to jumpstart weight loss as we work with you to see how your body responds to different foods. It includes daily support from two coaches who hold you completely accountable for every meal, every weigh in and every workout.
Our group coaching is for clients who want to eat a cleaner, whole food based diet and want meal plans, recipes and guidance, but don't need daily support. If you have substantial weight to lose, or struggle with sticking to a plan, Individual Coaching is your best choice. If you are able to stay consistent and self-motivated, but just want someone to take the guess work out of what you should eat, our Group Coaching is a good fit. Learn more under "What you Get" on our website.
What payment options and plans do you offer?
We accept most forms of payment including Visa, Mastercard, American Express, Discover and PayPal. We are also able to split our ten week program into two payments (one up front, one after the first month) if you need.
What kind of program is this? Is it something I'm familiar with like keto or vegan?
Our proprietary REAL Phase system is not only unique to our program, but it is then customized to suit each client’s individual tastes, restrictions and sensitivities. It is primarily plant-based but is not vegan, as we include lean proteins and healthy fats. Certain food groups are avoided but we provide plenty of options and variety to make it interesting!
Do I have to live near you? Are there meetings or appointments?
Nope! Our coaching is 100% virtual! Most of our clients are in other states and we've even had international clients. We do everything over email and text. We have found this is the most effective way to be responsive and in constant contact with our clients. We are available to clients via text from 7am-10pm, 7 days a week, 365 days a year. We do not do phone or in person meetings or appointments.
Woah, ten weeks? Why so long?
Clients with fewer than 10 pounds to lose are eligible for our 28 day Tune Up program but those with a larger goal must sign up for our 10 week program. Why? You didn’t get here overnight, and you can’t fix it overnight. Challenges around food are some of the hardest to overcome- you cannot simply “abstain” from eating the way we ask a smoker to stop smoking. You are confronted with food at least three times a day, and food is often intimately connected to social situations and emotional challenges.
On average it takes 66 consistent days to form a new positive habit; however, we are not simply asking you to form new habits- we are asking you to break old ones. Ten weeks to reprogram months or years of poor eating habits is a small price to pay for looking and feeling your best for life.
Not only do clients successfully complete the ten weeks, most opt to continue on a month to month basis until they feel comfortable maintaining their weight loss alone.
I have dietary restrictions, can you work with me?
We can work with most dietary restrictions (celiac, lactose intolerant, pescatarian, kosher) , so contact us if you have a specific need. While our diet is largely plant based, we do not currently have a program to accommodate vegetarians or vegans, but are in the process of developing one. Please let us know if you’d like to be notified when that program launches.
What happens when I finish the program? Am I all on my own?
We are here for you! If you still need support in meeting your goals after ten weeks are up we have a option to keep you on track.
Once you hit your goal weight you will receive our detailed LIVE program booklet which gives you general guidelines and foods to eat to live your life at your goal weight and optimum health.For past clients who find themselves sliding back into old habits during the holidays or times of stress, we have a one month "refresher" to get back on track. You're never alone.
This is a big commitment of time and money. Is it worth it?
Yes, it is. Our programs are for clients who are ready to commit to making a permanent change in their life and want the support to do it. You do need to make it a strong priority in your life and be prepared to focus on yourself. You will need to make sacrifices, and schedule time for food preparation and exercise. That said, there will never be the "perfect time" without stress or complication, and we can help you navigate the program despite life's obstacles.
As far as the financial investment- Keep in mind a week of our constant support, monitoring every meal and workout, answering every question and cheering you on is about the same cost as an hour of personal training but with more impactful results! Almost all of our clients renew for monthly support at the end of our program, and our number one source of clients is referrals.
I have a medical condition, can you guys work with me?
In rare occasion, with written physician approval, we have accommodated clients with medical concerns. In general, we require clients to be in good physical condition. We cannot work with clients who suffer from any mental or physical disability which would prevent or limit their ability to exercise. We do not accept clients who are or may be pregnant, have an eating disorder or related mental or behavioral health problem, or any other unmanaged physical, psychological, or emotional condition that would present any risk.
Minor injuries, past surgeries, or other aliments where exercise modification is possible can be accommodated.
Do I have to buy special shakes or bars?
NO. Shakes, protein powders, packaged snacks or convenience food are not part of our program. REAL food means just that- food found in nature. We do provide a recommended list of vitamins and supplements, which are completely optional, that you can purchase on Amazon or a health food store.
I don't want to lose weight, but I'd like to improve my eating and exercise habits. Can you help?
Do you work with Men or Couples?
Absolutely! We have tons of male clients and have successfully worked with couples. Please learn more about S3 Men's Program here
Do you work with kids or teens?
At the moment we are exclusively working with men and women age 21-70
I want to be a coach! Are you hiring?
We are growing! Please contact us if you are interested in applying to join our team.