LIFESTYLE COACHING

As a client who has purchased our coaching services, we encourage you to reach out to us if you have any queries or require assistance. It's what you invested in, so do not hesitate to take advantage of it by seeking clarification on any uncertainties you may have. Additionally, if your schedule undergoes modifications, kindly notify us so that we can make the necessary adjustments to your program to ensure optimal outcomes. We would like to emphasize that this provision is exclusively for customers who have availed of our coaching services.

Feeling hungry and tired during the first week is common. This is because your body may not be accustomed to eating every 3-4 hours. You might have previously gone long periods without eating or snacked throughout the day, or done both. Your body needs some time to adjust to the new routine, but it usually adapts within a few days or weeks. So, stay patient and remain consistent.

No, you don't have to consume the same foods all the time. We recommend that our clients consume a diverse range of foods to promote good health and avoid monotony in their diet. We have made considerable efforts to identify and include numerous acceptable alternatives to assist our clients in achieving their goals. However, if consuming similar foods aids in adherence to your diet, it's perfectly acceptable! Additionally, if you have a particular food preference or cravings that aren't listed, feel free to reach out to your coach where you can receive advice, tips, and tricks.

Clients are often surprised by the quantity of food they can consume while still achieving weight loss. While you may experience occasional periods of satiety and hunger, it depends entirely on your objectives as a client. If you're focused on muscle gain, you can expect to feel full. Conversely, if your goal is fat loss, you may feel hungry at times.

If you're feeling hungry during the day, it's normal when you're on a diet. However, there are some ways to help reduce hunger:

1. Stay hydrated: Drinking fluids before meals can fill your stomach and send a signal to your brain that you’re not as hungry. Aim to drink 350-500 ml of water before meals to help curb your appetite.

2. Choose filling options: Fruits and high-volume veggies for your carbs can fill you up more than energy-dense options like processed foods.

3. Eat slowly: It takes roughly 20 minutes for your body to signal to your brain that you’re full. By slowing down, you'll eat less while feeling fuller. To slow down, try cutting your food into tiny, bite-size pieces, do 15-20 chews per bite, and put down your utensil in between bites.

During periods of trying to lose fat or gain muscle, sticking closely to the diet plan will generally lead to better results! However, it's healthy to have a more balanced approach and not be overly strict with cutting out food groups or giving up foods you love.

At Upgrade BodyLab, we want to help our clients develop a healthy relationship with food that allows them to be strict when necessary to achieve a goal, but also be comfortable enough to enjoy food and life afterward.

Our programs are designed to help people learn how to balance their goals and their life. While adhering as closely as possible to diet plans can lead to the most dramatic results, it's not always necessary for everyone. Even with less strict adherence, it's still possible to achieve great results during fat loss or muscle gain phases. We encourage our clients to consider the trade-offs and make the decisions that are most comfortable for them.

Of course! We offer a list of recommended foods and allow our clients to choose their favorite options from that list. We also offer healthier alternatives for the foods you enjoy. For instance, if you're a fan of pizza, we can provide you with a recipe that is more nutritious but still delicious! However, during a fat loss diet, we suggest avoiding tastier, less filling, and nutrient-dense foods as they can leave you feeling hungrier and increase cravings. While there are no inherently "bad" foods, some options are better avoided during a fat loss diet, while others are best consumed in moderation for optimal health.

We'd like to be informed if you like to snack. Snacking is okay if it's part of your plan but when it comes to snacking outside of your plan, our recommendation is to limit it as much as possible, especially if you're on a fat loss diet. Studies on long-term diet adherence and success have shown that people who snack less tend to achieve better results. However, if you're on a muscle-building diet, a little bit of snacking is acceptable as long as you avoid consuming too much junk food and stick to your planned meals as much as possible.

If you want to achieve optimal results, we suggest refraining from drinking alcohol during the program. However, if you do choose to have a drink, we advise limiting your consumption to no more than one or two drinks per week.

Alcohol can negatively affect fat loss in a few ways:

First, it increases your calorie intake, as a typical beer (12 ounces), shot (1 ounce), and glass of wine (5 ounces) each contain well over 100 calories, not including mixers used. This can push you into a calorie surplus, hindering fat loss.

Second, when you consume alcohol, your body focuses on expelling it, temporarily pausing fat loss by decreasing fat utilization and increasing fat storage.

Therefore, it's not recommended to consume alcohol while trying to lose fat.

It can limit the building of new proteins for muscle tissue, which is essential for muscle growth. Additionally, alcohol consumption can impair sleep quality by decreasing the time spent in deep sleep, which is critical for recovery. Furthermore, alcohol can suppress the production of growth hormone, which plays an essential role in muscle building and recovery, and the more you drink, the more it is suppressed. Therefore, it is recommended to limit alcohol consumption if you want to optimize your muscle building and recovery.

Digital food scale is essential for accurately measuring and tracking your food intake.

Bodyweight scale and measuring tape is important for keeping track of your progress and allowing us to make any necessary adjustments to your program.

BONUS - Access to training equipment is important for achieving your goals, and we recommend training at a commercial gym where you can have access to a wide range of equipment that will allow you to get the best results in terms of fat loss and muscle retention or gain.

However, if you don't have access to a gym at the moment, don't worry! - bodyweight exercises can still be a great way to maintain your fitness and help you to achieve your goals. There are also plenty of ways to make bodyweight exercises more challenging, such as increasing the number of repetitions, adding extra sets, or changing the tempo of the exercise.

The goal is to eventually get into a gym to continuously progress because the gym offers a wider range of equipment and machines that can help you to push your limits and reach your goals more efficiently.

NOT every day. We recommend weighing yourself once a week. It's important to note that a single weigh-in can be influenced by several variables such as food and fluid intake, stress levels, and menstrual cycle for women. Therefore, it's important to remember that the numbers on the scale are just one aspect of your progress. Other factors such as energy levels, gym performance, body composition, and overall well-being are equally important.

Tracking your weight regularly will help your coach identify any necessary adjustments to your diet and exercise plan to ensure optimal progress. If you find that weighing yourself frequently causes stress or anxiety, it's okay to weigh yourself less often. Just be sure to monitor your progress through other measures such as body measurements, progress photos, and how your clothes fit. It's important to note that weighing yourself is just one tool for tracking progress, and it's essential to have a well-rounded approach to your health and fitness journey.

Every individual is different and will experience progress at their own pace. Depending on your specific goal, we aim to lose 0.5lbs to 2lbs per week. Some people may see slight physique changes in the first week. If not, they will likely feel positive changes in energy levels and mood due to the adjustments in their nutrition and exercise routine.

Most clients will start to see noticeable changes in their physique by two-week mark. By the fourth week, changes will likely be very noticeable. Over the course of sixteen weeks, clients will see transformational results!

It is important to keep in mind that progress is not always linear and there may be fluctuations in weight or other measures of progress. Consistency is key, and by sticking to the program and making sustainable lifestyle changes, individuals can continue to see progress over time.

While traveling, it is possible to stay on track with your goals. Try to make use of the hotel fridge and microwave, if available, by calling ahead and asking about their availability. Additionally, take advantage of the continental breakfast by selecting items like fruit, oats, bagels, and peanut butter.

You can also pack convenient travel snacks such as whey protein, protein bars, rice cakes, turkey jerky, lean deli meat, low-fat Greek yogurt, oats, and fruit. These options are easy to transport and can be consumed on the go.

With a little bit of planning and preparation, you can maintain your healthy habits and continue working towards your goals even while traveling.

If you miss a weekly check-in without a valid reason, you will receive a warning. After three warnings within an 8-week period, your program will be terminated.

We take our job and clients' goals seriously and have high standards for our clients. We want you to succeed in reaching your goals and will do everything we can to support you, but we also expect you to uphold your commitment to the program.

Our company has a strict no refund or exchange policy in place for all products and services that we offer. This policy applies to all sales and transactions, and no exceptions will be made. We encourage our customers to carefully review all product and service descriptions and ask any questions before making a purchase to ensure they are making an informed decision. Our team is dedicated to providing high-quality products and services to all customers, and we stand by the value and effectiveness of what we offer.