12 Week Program

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  • 12 Week Program

    My 12 Week Program is designed for those who are self-motivated, but are lost in the gym and in the kitchen.  It is also great for those who have been doing the same thing over and over with little to no results. Many newbies who are intimidated in the gym have also followed, loved and received amazing results from this program!

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    It is personal

    It is personal for each individual- some clients have oats for breakfast, others don’t. Others have dairy, some don’t. There is also Vegan, vegetarian, ovo-vegetarian, pescatarian etc. options, although my personal practice and research shows the importance of animal protein within the diet.  There is a detailed questionnaire to be filled out before you begin, in order for me to set out a detailed plan.

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    3-6 Workouts

    The program consists of 3-6 workouts (depending on your goal, fitness level, time commitment etc.) for the first block of training. Each day has a warm up, detailed explanation of each exercise along with tempo, reps, sets, rest and a video for visual guidance.

  • Meal Plans

    The meal plans coincide with each training day- Meal plan 1 for resistance day 1, meal plans 2 for cardio/abs etc.  There is also a grocery list tailored to each individual (some are vegan, don’t eat dairy, celiac etc) with portion sizes.  There are suggested supplements as well- these are recommended and not mandatory.

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    Weekly Check-in

    There is a weekly check in for accountability as well. Every week (some people prefer every other week), there is a detailed questionnaire on your well being and compliance with the plan.  There is a weigh in, measurements and pictures in bikini/or shorts jogging bra as well. This will hold you accountable.

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    Unlimited E-Mail

    Unlimited email as well.  The first 2-3 days, you will be expected to send me a food journal to make sure you understand the meal plan.

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    3 Months

    1 month is $899.00 cdn. There is a minimum 2 month commitment, although I recommend a full 3 months (90days) to really see complete body transformations and make sure that this new lifestyle is a learned behaviour and not just a fad in your life.  If you are interested, please fill out the attached questionnaire along with the deposit of $899.00 and advise if you are doing 2-3 months.

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    Ways to Pay

    PayPal- rita_catolino@hotmail.com

    In Canada- EMT (email transfer) – TD Canada Trust- rita_catolino@hotmail.com

    You will receive your plan within 3—5 business days of receiving payment and questionnaire.

Thank you for entrusting your health and fitness goals with me!!!

Looking forward to working with you! 

© Copyright - Rita Catolino