Online Coaching & Personal Training
I help busy people reach their health, fitness, and physique goals through customized training, nutrition guidance, and behavior change coaching.
I’m a NASM Certified Personal Trainer, Behavior Change Specialist, and Physique & Bodybuilding Coach,
My name’s Brooke and I’m a Certified Personal Trainer, Behavior Change Specialist Physique and Bodybuilding Coach by National Academy of Sports Medicine (NASM). My first ever personal training job was at Crunch Fitness in March 2022, where I was promoted to Assistant Personal Training Manager a month later and continued to educate, empower, and hold my clients accountable to their health and fitness goals.
Whether you want to lose weight, build muscle, do a successful body recomposition, maintain health or anything in between, I’m here to help you get there through customized training programs, personalized nutrition plans, behavior change coaching, and daily and/or weekly accountability.
What it’s Like to Be Coached By Me
1. Personalized Resistance Training Plans
- Resistance training (weight training) program, either for at-home or in the gym delivered in PDF format
- Modified and adjusted every 4-8 weeks (depending on progress and individual needs)
- Specified rep and set ranges (based on goals, fitness level, individual needs, and progress)
- Completely personalized to you (no one has the same program as you)
2. Cardio Program
- How many times a week to do cardio
- How long to do cardio
- Cardio intensity (expressed in heart rate ranges and rates of perceived exertion)
- Type of cardio I recommend based on your lifestyle, goals, and needs
- Cardio education — understand how to use cardio as a tool for your goals
3. Customized Nutrition Plans
Note: *as a Certified Personal Trainer, it is outside my scope of practice to prescribe meal plans, as I am NOT a Registered Dietician. I CAN provide meal and nutrition recommendations and plan suggestions (which I do).
- Recipe list with easy-to-make, low-calorie dense meal ideas
- Recommended calorie and macronutrient ranges (personal to your basal metabolic rate, goals, lifestyle activity, etc.)
- Tools for tracking and logging food and water intake
- Meal and nutrient timing recommendations
- Nutritional education (i.e. how to create a caloric deficit/surplus, how to maintain weight, metabolism, etc.)
4. Weekly Check-ins & Daily Accountability
- Clients submit their weekly check-in report to me on either Friday or Monday, which includes: weight, measurements, checkin photos, food log, and exercise log for the week
- I make adjustments to your training, cardio, and nutrition programs based on how you did the previous week and progress you’ve made (or lack thereof)
- Clients submit a screenshot of their food log and exercise log at the end of every day for extra accountability and feedback within 24 hours
- Feedback to weekly and daily checkins is always delivered within 24 hours maximum
- Program adjustments are always delivered within 48 hours maximum
- Lifetime access to my client support Facebook group
5. 24/7 Access to Me via WhatsApp
- All my clients can text me at any time via WhatsApp
- Message me with questions about your training, nutrition, or cardio protocols, when you need extra motivation, on low days, when you need help with your form at the gym–anything goes!
- I use my credentials as a NASM Behavior Change Specialist to teach you long-lasting behavior change techniques to ensure you stay on track and maintain your progress after reaching your goals when you “mess up” or feel demotivated
- I apply behavior change interventions according to your individual personality, goals, needs, and behavior change stage when you start to fall off track or when you lose motivation
- During every check-in, we discuss how you’re feeling, progressing, review and adjust goals, and more to ensure your program is enjoyable, sustainable, and effective
- Every client can schedule up to 2 calls with me per month if they feel it’s necessary