EMERGE
Welcome
This program is designed to help you build confidence and understand the “why” behind how your body works. YOU can simply and effectively make a lifestyle change for the better. We all want to look a little better, feel a little better, and have a little more fun. At the end of the day, I hope you can honestly say this has helped you change your life for the better.
As the program matures, each uniques participants feedback and results will be added in as a starting point for future participants. The goal I have for each of you starting, is to hold yourself accountable not only to bettering yourself, but to leave the program in a better place for the next person to take initiative over their own health.
The program consists of 3 Components
Prologue - Weeks 1-6
Designed to explore, discovery, and assess your body, while identifying goals. Think of it as a 6 week long assessment that's not nearly as boring. No one cares what angle of flexion you have in your hamstring.
Core - Weeks 7-14 (Please contact me to learn more and access additional weeks… for free…)
This is where we build a strong, stable foundation. This work is deliberately aimed at building a baseline of resilience to stave off any aches and pains that may make this work less fun and enjoyable.
Epilogue - Weeks 14-26+ (Please contact me to learn more and access additional weeks… for free…)
Now it's time to specify. You've put in the effort and now it's time to reap the reward and accomplish some goals or reach new milestones.
Tools
MyFitnessPal is a fantastic, free resource for logging food and counting macronutrients + calories. It’s super user friendly and allows others (coaches) to look at what you’ve logged as well from their own account to check in with you
Renaissance Periodization is very popular for paid, meal plan templates designed around your level of activity. They are incredibly well known for their simple approach, but they are focused around athletes. They also have a cookbook I purchased years ago and I’m happy to send the pdf to you if you’d like it! (Just text me)
Working Against Gravity is a great resource if you’re interested in one-on-one coaching. This is usually pricey, but for those needing a high degree of accountability and ease it may be worth the money for you.
NUTRITION TIPS + TRICKS
Fat
Red meat, beef, nuts, nut butter, oils, avocado, egg yolks,
9 calories per gram
Recommended 5-10g per meal~
Key: Remember that is twice as calorically dense as protein and carbs. This is usually leaving you less full with more calories so be mindful of it.
Protein
Chicken, pork, beef, turkey, fish, eggs (white + yolk)
RED MEAT contains fat! Don’t forget about the balance
4.5 calories per gram
Recommended 18-25g per meal~ or 1g per lb of lean body mass (for you, probably around 150-170g)
Key: Eat enough to allow your body to recover from physical stress (workouts)
Carbs
Vegetables are better than fruits are better than grains are better than starch are better than refined sugars.
FAVORABLE: Vegetables (broccoli, asparagus, cauliflower, onions, peppers, green beans, sweet potatoes, potatoes), Fruits (any kind)
LIMITED: Starches (pasta), and Grains (rice and bread)
UNFAVORABLE: Sugar, anything processed (in a box), any dessert or candy
4.5 calories per gram
Recommended 30-45g per meal~Carbs primarily before and after your workouts
Key: Isolate your carbs around workouts to fuel your performance and your recovery. Carbs are crucial in creating protein, as well as preserving it, but too much will be turned into fat.
Dairy
Contains fat, carbs, and protein. Dairy is not inherently bad for you as a generalization, but it is extremely calorie dense and is primarily used for making up for insufficient calories.
Key: For losing weight, the general recommendation is to avoid it all together when appropriate
Alcohol
Interpreted quite literally a “poison” to you body and takes precedence in terms of digestion. This ultimately hinders your basal metabolism and stops you from burning more calories throughout your day.
TWO drinks have MAJOR effects on sleep.
7 Calories per gram if you decide to participate
WHY HAVING MORE MUSCLE IS BETTER
Dietary protein stimulates the cellular processes that instigate muscle growth. Taking in adequate protein in a timely manner throughout the day maximizes the muscle-building response.
Enhanced recovery after exercise, which allows you to train harder at future sessions, ultimately driving more muscle growth and performance benefits over time.
More Muscle = More fAT LOSS
Protein digests slowly, which helps you to feel full sooner, and ultimately eat less.
Protein stimulates the release of specific hormones that signal the brain to make you less hungry, which can help you stick to your fat loss plan more easily.
By saving more muscle tissue as you lose weight, a high protein diet maintains metabolic rate (which typically decreases during a diet), further increasing calories burned per day.
By maintaining more muscle mass while dieting, you burn more calories and look better.
Summary: A high-protein diet helps suppress appetite, save hard-earned muscle and increase the number of calories burned—this is a winning combination for fat-loss.
Breakfast: It’s strongly recommended that you eat within 45 minutes of waking. The longer you wait, the longer your body spends in a catabolic state, meaning it’s breaking down muscle for energy. This is not ideal, regardless of your goal. If you do not feel hungry upon waking, try eating something small, simple, and readily available to kick start that metabolism.
Leptin + Ghrelin relationship (FEELING HUNGER)
Hormones that regulate how your body interprets hunger.
If you’re not feeling that “I’m hungry” gurgling in your stomach at least once a day you should think about fasting until you feel it again, and then resume normal habits afterward.
This is useful for meals where you may have overindulged, or let lose a little more than usual.
Don’t be afraid to fast for 8-16 hours to find that balance again.
Recovery TIPS
Your body is an adapting machine. Stress comes in many shapes and sizes and is plenty. Any amount of progress can be stymied by lack of recovery. If you’re not sleeping well, not drinking enough water, all you’re doing is prolonging your progress.
SLEEP: 7-8 hours each night NOT including activity. If you workout, rest more.
WATER: 1oz per kg (about 120-130oz)
Peeing too much - Put pink Himalayan salt in your water to balance electrolytes if you’re peeing a lot
An amazing supplement is LMNT. I swear by this crap for hydration
SUN - Get 5-15min of direct sunlight each day or as close to it as possible!
Supplements (Generally recommended, not required)
I’m incredibly minimalist on supplements. I don’t particularly enjoy drinking protein shakes or paying gobs of money for minimal returns on exercise. Not many are cost effective but there are a wide variety of options in improving strength, and supporting performance if you’re interested.