Follow your plan and protocols, without fail. This goal (and discipline!) requires specificity, and that’s why these protocols are provided. If you don’t understand something or are finding something to be a challenge, talk to me. Ask for guidance, support and help. I don’t know if you need help if you don’t tell me. Communication is vital, please. I will always explain why we have certain protocols and do my best to provide you with ways to make them work for you. If you don’t follow the plan, don’t expect the same results. You are a human and things are never going to be perfect, but that’s what communication is for. Generally speaking, if you follow the plan that your coach provides you, your success will unfold. Do the work, get the results.

Wear your smart watch always (to track steps, and HR/BPM for programmed cardio) Water intake, salt/sodium Daily fasted weight Check in data: to be compared from previous check in (increase/decrease) Provide bloodwork test from within the last 4 months, just to check

Words are powerful, language is powerful. Be clear on communication. I only know what you tell me. If there are things going on in your life, this affects your progress and this affects our work together. I don’t need to know everything about your life (privacy is respected, but also here for support and reassurance); I only take the information that’s provided as 100% honest and accurate. Don’t fail to leave out important information. Be honest about everything, please. There is no judgement or shame in this. There is never ‘too much information.’ Although I do prefer we keep most communication via WhatsApp, I can be available for support calls, if we believe that’s something that will greatly improve or benefit our progress.

Check ins will be done on a weekly basis. I prefer to do these on Fridays, because weekends are when competitions happen (mine and clients!) and I always want to ensure that when clients are competing I have plenty of energy to give into them without being distracted (and vice versa for check ins.) They will be sent online, at the moment through WhatsApp because it’s a great space for instant messaging and to send files. I will also create a Google Drive for us to keep, and have a spreadsheet of updates and progress. I really like to be organized without needing to download and figure out new app platforms for us to do our communication and file uploads.

When you submit within your assigned weekly deadline, you can be certain you will receive a detailed response within 12 hours. There are a rare few exceptions and if your response is delayed then you will be notified as promptly as possible. A late check in on your part (whether or not you kindly notified your coach about this) may result in a delayed response as well.

Please adhere. to check in timelines. We have a weekly (or more frequently) check in commitment. These check ins (unless specified) are to be submitted first thing in the morning. Adjust your schedule, as needed, to ensure this can be committed to. As competition day closes in, check ins will be more frequent and schedule organization demands increase; please plan accordingly. Life happens, and sometimes you cannot submit. Please provide ample time to notify me, and I will do my best to match this adjustment. Consecutive missed check ins may result in contract closure. Please, let’s not let this happen.

When we get closer to show day, we will absolutely be implementing a meal plan to ensure consistency and to better make adjustments. We know that the more things that we track and manage, the more we can control and adjust and ultimately succeed. If we have a long timeline before we begin prep (or don't have a show picked out yet and plenty of time), I'm all for keeping variety in your meals throughout the day. I may offer/implement macro targets if you're experienced and adherent with target achievement. I always like to begin with providing you a structure based on the foods that you actually like and currently consume. Plain veggies and grilled chicken sounds really boring but sometimes (often times!) that’s part of the job and at some point in prep that might actually happen. But I do really like to keep a good variety and make sure that you’re enjoying your meals because that is what helps with adherence. If you have experience with following a macros-based approach (like tracking your proteins, carbs and fats in a food log app like MyFitnessPal or My Macros+ - MM is my preference! - and using a kitchen scale to measure your food) then I'm very happy to work with that at the beginning with you!

As often as required. Upfront, I set up meal plans based on what you enjoy and are commonly eating, so that we can have better adherence from the beginning. I don't change programs just because you're bored. We adjust based on your body's biofeedback and the goals we have set to achieve.

Cheat meals aren't the kind of mindset I encourage or support with clients. If we do need to implement a push in calories, it will come in a structured format, not a free-for-all. A cheat meal leaves too much unknown that I cannot measure or manage, and could sometimes make things worse. I prefer a more calculated approach to prep. I always want to encourage and maintain a better mindset around food and not think we are 'cheating' on our diet.

The commitment for workouts is what you can manage. The resistance training program will likely stay consistent based on what works in your lifestyle and schedule. I’m not going to ask you to go to the gym 2 hrs/day x 5 days/wk if that’s not doable for you. I would expect though, at the minimum, 4x 1 hr sessions per week. We might need to implement cardio protocols or daily step targets depending on what’s necessary and that might accumulate throughout prep. We will always do what’s within your means, and I understand that there are certain limitations within somebody’s lifestyle so we do our best to work through that. Prep isn't a 'one way' approach, and for example, if we need to push you into a caloric deficit, we don't have to make that as more expenditure- we can make that more intake, so adjusting your calories as opposed to adding in more exercise and physical output. A good coach has different tools to use based on each individual. I have tools! :)

I will be so specific on your workout programming. I love using machines because it ensures a consistent movement pattern and can actually reduce injury when we start to push our intensity. If there are pre-existing injuries to work around, we will work with them and aim to strengthen those areas, and not avoid them entirely. Everything will be very detailed in your workout program, and I can provide you exercise videos as well to ensure that you’re executing properly. When we do get into programming, I will also be asking for you to send me form check videos. I know it’s not always the most convenient thing to record yourself, especially a public gym environment, but until you’re going to come down and work out with me and Mexico, it’s really important that I’m able to see your intensity and your range of motion to ensure that the work that you are putting in in the gym is actually conducive to our goals and we're not wasting our time.

Form check videos are absolutely required in training programming. Specifics will be discussed between us, as needed. I want to see real working sets that display your honest effort and intensity, which allows me to get a gauge of your exercise performance, and allow for appropriate feedback and support. Ensure your entire body is in the frame. Get someone to record you if needed. Buy a $10 tripod from Amazon if it helps. This will only improve your physique, progress and goals.

These are things like general vitamins, minerals and nutrients, which oftentimes can become deficient when we get closer to competition date, and demand starts to increase. When we need to limit and reduce certain foods and food groups, we can often miss out on vitamins and minerals, and when we push stress onto the body like if we have to increase cardio or exercise intensity, things come up. Right? I’m not asking for a massive grocery list of useless supplements, but things that I am confident will benefit. The best thing we can do is get an updated Blood Test sooner than later, just to check where everything is and ensure overall health and nutrients are in good standings. Most of the supplements are recommendations and not absolute mandatories, but I can express the importance of certain ones over the others and then it up to you to purchase them. These supplements are not included in the coaching fees. Supplement source recommendation: Canadian Protein (please use this affiliate link, and apply courtneyforlife_ at checkout for referral!)

Buying protein powder can be stressful. The chosen one is usually the cheapest, but that’s not always the best option for your goals. Not all powders are alike, and the right one for you will be based on what you’re using it for. Here are a few things to consider when looking for your best protein powder. Do you want something dairy-based (derived from cow’s milk) or plant-based? Dairy-based proteins: • Concentrate (quick absorption; 75-85% protein and 15-25% carbs/fats; most affordable; considered the king of protein) • Isolate (undergone additional filtration; 90-95% protein; best for post-workout) • Casein (slow absorption; ideal for evening/pre-sleep consumption) • Hydrolyzed (undergone further breakdown; easy absorption; considered hypoallergenic – can be taken safely when dairy/lactose/soy allergens are present) • New Zealand whey (more isolated and pure protein content; NZ cows are grass-fed, antibiotic-free; healthier & produce better quality whey) Plant-based proteins: pea, soy, brown rice (less potent/effective; ideal for vegans/vegetarians) Vegan diets come with a bad rap because they don’t provide the essential amino acids that we need in order to make up a complete protein. Without a complete protein, our muscles aren’t getting enough nutrients in order to repair and grow. A complete protein contains all 9 essential amino acids (EAAs) and is comprised of: tryptophan (7mg), threonine (27mg), isoleucine (25mg), leucine (55mg), lysine (51mg), methionine+cysteine (25mg), phenylalanine+tyrosine (47mg), valine (32mg), histidine (18mg); per gram of protein. Canadian Protein offers an excellent variety of vegan proteins that contain the amino acids that are necessary in order to repair building muscles. • Pea isolate protein: excellent vegan option; great for avoiding food allergies (gluten, dairy/lactose.) Provides essential and non-essential amino acids (30g serving: P25 C1 F2) Flavour: unflavoured • Egg white protein: (technically not 'vegan' but vegetarian approved) safe for dairy-free diets; moderate rate absorption (slower than an isolate.) Considered a complete protein (30g serving: P25 C1 F0) Flavour: unflavoured • Brown rice protein: contains protein and starches and very high in nutrients; organic sources. Provides essential and non-essential amino acids (30g serving: P24 C2 F1) Flavour: unflavoured • All natural premium vegan blend: contained pea isolate, brown rice, hemp. Considered a complete protein (30g serving: P21 C6 F2) Flavours: chocolate, vanilla; sweetened with stevia Other important factors to consider: • Different powders can help build muscle, aid in workout recovery, and serve as a healthy/quick meal • Look for a cold filtration powder (preserves nutrients/protein molecules) • Check the amino acid content (usually the more aminos the better the protein; look for BCAAs and glutamine) • Try different flavours to find your best match (CP offers sample packs in all varieties) • Don’t get suckered into fancy ‘proprietary blends’ (added flour to saturate servings) or packaging (marketing gimmicks)

A recent clinical study (Goron, Arthur, et al. 2017*) determined that a dosage of ~12g/day of citrulline can increas overall endurance and exercise-induced protein synthesis. By adding malic acid (which creates citrulline malate) you can expect a more efficient absorption of citrulline. When you increase malate levels while increasing your nitric oxide (blood flow) with citrulline, you increase your muscular energy production. Citrulline malate is effective in any pre-workout stack (like in C-PRE) or on its own. * Clinical study was performed in rodents, although results accurately translate into humans.

C-PRE is an effective pre-workout supplement to boost your energy before a demanding workout. It's minimal ingredient list includes: • caffeine (we all know how great caffeine is!) • beta-alanine (an amino acid; enhances anaerobic endurance; boosts muscle mass; prevents lactic acid buildup) • creatine monohydrate (increases ATP and provides fuel for muscles) • AAKG ("l-arginine alpha keroglutarate"; an amino acid that enhances hormone production like HGH and testosterone; enhances blood circulation similar to nitric oxide) • citrulline malate (an amino acid to improve tolerance to demanding exercises; minimizes fatigue and allows you to perform longer) • piper niger ("black pepper extract"; found to enhance metabolism) C-PRE flavours are true to Canadian Protein's BCAA flavours, so it's easy to combine them for pre and intra workout drinks.

The problem with many fat burners is that they claim to flush unwanted body fat in rapid time, but most claims are based on rat studies. Many athletes have tried at least one ‘fat-burning’ supplement in the past, myself included. The common ECA stack (ephedrine, caffeine, aspirin) has been proven effective, yet is very intense and sometimes banned for athletes; definitely not recommended for everyone. Canadian Protein's C-BURN is a complex aimed to assist with increased fat metabolism, which I find comparable to ECA, based on my research. I tried C-BURN and here’s my opinion: • Ingredients are natural and blended as safe dosages (listed below.) • No side effects (some burners cause nauseousness, elevated heart rate and/or uncomfortable muscle twitches.) • Created, tested and used by athletes, not lab rats. • Caffeine: natural stimulant that can improve physical & mental energy; initiate thermogenesis. • Synephrine: (AKA bitter orange extract) high doses of BOE can cause headaches and discomfort, but a healthy and safe dosage (like in C-BURN) can safely elevate heart rate, like caffeine. It is similar to ephedrine, yet much safer to consume and is not considered a banned substance, as is by most athletic federations. It can aid in decreasing GI disorders and regulates fat levels in the blood. • White willow bark: works as an anti-inflammatory (like Aspirin) and can help settle the stomach. • Piper Nigrum: (AKA black pepper extract) aids in increasing metabolism; also improves brain function, which is crucial during fat loss to ensure mental health stays optimal. Remember that there's no supplement that can replace what a balanced diet and proper exercise can do. A solid combination of natural and safe supplements like that found in C-BURN may provide an extra metabolism boost and exercise improvements, but remember losing body fat is not just taking a pill and skipping out on the hard work. And just like macros and workouts, results will to vary for everyone, so just because a stack works for someone doesn't always mean that it will work for you.

Getting enough sleep is just as important for good health as balanced nutrition and proper exercise. Melatonin is one of my favourite daily supplements. Not only is it a fantastic sleep aid, but can also enhance overall mood and brain function. Melatonin is a natural hormone that can be produced internally by the brain. It helps a person’s sleep and awakening patterns. Some people may have troubles falling asleep or even just getting their brain to relax at night, which is why melatonin can really help to relax your mind and get a deeper sleep. Melatonin can also help with the prevention and treatment of migraines and increase muscle mass.

Branched-chain amino acids (BCAAs) are the building blocks of protein molecules and are comprised of 3 essential aminos: leucine, valine and isoleucine. BCAAs assist with protein synthesis, crucial for growth and repair of muscle tissue. Isoleucine is known to assist with fat mobilization and utilization in the body, making BCAAs a great tool to aid in fat loss (in coordination with balanced nutrition and proper strength training). Valine converts into glycogen, which is the muscle’s primary source of energy, therefore helping boost metabolism and assisting with greater energy production. Canadian Protein's BCAAs offer a 2:1:1 amino ratio and come in a variety of flavours; my favourite is blue raspberry!

A complete joint protection supplement from Canadian Protein; with proven effective ingredients: • Turmeric: anti-inflammatory, reduces joint swelling • Glucosamine sulphate: can help lubricate joints, increases cartilage protection • Chondroitin sulphate: improves connective tissue

It’s an essential blend that helps defend your body against intense strength sessions (which can cause stress and damage to your cells). • L-Glutathione: an amino acid present in every cell; protects against toxins and free-radicals; repairs damaged cells • DL-Alpha Lipoic Acid: natural anti-inflammatory; helps the body absorb more nutrients • CoQ10: protects cells against oxidation; strengthens immune system • Resveratrol: protects against oxidation; promotes cardiovascular health • Lycopene: protects adrenal glands, colon, liver; promotes healthy vision • Vitamin C: strengthens immune system • Vitamin E: boosts immune system; protects the cells

Creatine is one of the most researched and effective supplements. It’s great to help push muscle growth, after application of both balanced nutrition and proper strength training have been placed. Benefits: increase muscle mass; greater workout ‘pumps’; improve brain health and function; increase energy Timing: 5mg daily (timing or cycling isn’t necessary; it may have mild effects of water retention, so slowly increasing dosage may occur)

Digestive enzymes are secreted by the pancreas to help break down proteins, starches and fats to be converted into energy. Protease helps break down proteins; amylase helps break down carbs; lactase helps break down lactose (sugar in milk.) Benefits: protease helps with muscle recovery; amylase helps covert to glucose for the body to replenish energy; lactase can help people who are lactose intolerant Timing: immediately before eating (it is recommended to avoid large amounts of liquids during the meal, as it can dilute the enzymes) It’s important to be aware of active levels for these enzymes, and Canadian Proteins' levels are highly approved. (per 500mg capsule: protease 45,000 HUT, amylase 7,000 DU, lactase 500 ALU.)