“Reform – you” – Exercise Physiologist Led Training Program
Applying sports science and making it into human art form
What is the Reform-you program?
It is your opportunity to be educated and trained by an Accredited Exercise Physiologist with a passion for developing lean muscle mass.
The program is about creating a healthier, happier, stronger, fitter you by aiming to increase lean muscle mass and learn the science behind it all and how to maintain your fitness journey.
We are taking a different approach to this program than is generally seen across the health and fitness industry! This program does not require you to go on any fad diet, it does not need you to leave every session feeling like you may have thrown up in your mouth during mountains of high intensity cardiovascular exercise. And it does not need someone telling you that you MUST do something. We want to teach you to love the feeling of being fit, healthy and stronger than the average person you stand beside each day.
No, we are going about it the old fashioned way. Do work to build muscle, to shape your body, to create both the health and the physique you want. There is no running in this program unless you really want to do it.
The art of training to build muscle has been around a long time. We know the benefits from this training are far reaching, so join into this challenge and let us help you figure out the best way for YOU to train to achieve the best results for YOUR body.
Become a part of VHAP and help us turn science into human art form.
Your Investment and program details
- Individual assessment and program design with Simon Wissmann our Exercise Physiologist & InBody Scan (week 1)
- 1 hour semi-private training session & 1/2 hour education session per week in a group of 2 or 4 people (weeks 2 – 9)
- Individual revision with Simon Wissmann, Exercise Physiologist & InBody Scan (week 10)
- Unlimited gym access (within our business hours) for whole 10 weeks of program where you can train to your personalised program provided by Simon.
PROGRAM OVERVIEW – 10 WEEKS
Week 1 – Pre-program 1/2hr with Exercise Physiologist & InBody scan and program
Week 2 – 1/2 hr Shoulder workshop & 1hr Semi Private Exercise Physiologist Coaching Session
Week 3 – 1/2 hr Arm workshop & 1hr Semi Private Exercise Physiologist Coaching Session
Week 4 – 1/2 hr Calf and glute workshop & 1hr Semi Private Exercise Physiologist Coaching Session
Week 5 – 1/2 hr Back workshop & 1hr Semi Private Exercise Physiologist Coaching Session
Week 6 – 1/2 hr Quad workshop & 1hr Semi Private Exercise Physiologist Coaching Session
Week 7 – 1/2 hr Ab and core workshop & 1hr Semi Private Exercise Physiologist Coaching Session
Week 8 – 1/2 hr Chest workshop & 1hr Semi Private Exercise Physiologist Coaching Session
Week 9 – 1/2 hr Hamstring workshop & 1hr Semi Private Exercise Physiologist Coaching Session
Week 10 – Post-program 1/2hr debrief with Exercise Physiologist & InBody scan and
Total Cost: $1070.00 inc GST
Pay up front & only pay $990.00 inc GST.
Program session to start week starting 8th July 2019.
If you would like to find out more or sign up for this amazing program contact our team today on 49 278 190 or firstname.lastname@example.org
What is InBody and how does it work?
The InBody body composition analyser measures your body and provides a detailed, yet easy to understand report. On the results sheet, you will see how many kilograms of fat and muscle is on your body and where it is located. By monitoring these metrics over time, you can pin point the changes needed in your diet and exercise to achieve goals. A small example of the metrics found in InBody results sheet:
- Total skeletal muscle mass
- Total body fat in kilograms
- Total body fat percentage
- Visceral fat
- Total body water
- Segmental muscle and fat analysis
- Bone mineral content
- Basal metabolic rate
- Plus much more…
Do any of the following barriers sound familiar to you?
- Generic Programming that do not take into consideration factors such as:
– Body Type
– Body fat percentages
– Time constraints
– Ability – ability to move ability to adapt to different programming
– Biological Age
– Training Age
– Desire and motivation for success – does it match your program?
– Learning Style – do you need more or less feedback
- Family support
- Injury and medical history
- Your budget
BENEFITS of training to increase lean muscle mass:
1. Controlled Training Load:
Training to increase lean muscle mass makes it easier to work around injury. An Example – doing a whole body training session in an air-conditioned gym for 1 hour can burn up to 500—650 calories in a 30-35yr old person. No matter the injury, most of time, we can work around this and still burn this many calories easily. The after effects of exercise in a resistance state mean that for up to 48 hours you will have increased your metabolic rate.
Running for an hour – for most people who do not enjoy or recreationally run is too much. So, in an hour of pure running you will burn 390-600 calories in an hour, but the injury risk of running versus weight training is more than 3 times higher. This is mainly due to repeated impact forces. With a population who is largely sedentary, if we can avoid injury and have people train for longer, then we can achieve better results over a period of time because we do not have to stop for injury.
2. Increased Bone Mass
The younger you start training to build lean muscle mass, the likelihood is for a better ability to build your bone mass to a higher level, which helps you decrease risk of low-bone density in your lifetime and developing Osteoporosis, which is the gradual onset of decreased muscle mass.
3. “Toning” is not CARDIO, its building lean muscle mass to create muscle tone!
To create muscle “tone”, you need a mix of cardiovascular exercise and resistance training. Evidence states that high intensity interval training helps maintain muscle mass so if you mix resistance training and interval training together, the results are generally better than just aerobic exercise!
4. Self Confidence
Evidence demonstrates that people who are stronger demonstrate better self-confidence. There is no better feeling, from experience where you are physically confident in both ability and appearance.
5. Increased Physical Capacity for everyday tasks
Improving muscle mass will increase overall physical capacity, meaning that you can do more, with less effort, leaving you with more energy to do the things you want to do. Especially if your job is physical in nature, building muscle mass will help you perform tasks easier at work.
6. Increased Cardiovascular Health
Many studies report positive findings on resistance or weight training and the decreased risk of disease and also increase overall cardiovascular health.
7. Weight Management
Many studies have examined the positive affects of helping keep weight and body fat percentages stable or decreasing with just utilizing weight training principles. Especially if you are time poor, resistance training can achieve more in less time than cardiovascular exercise in terms of weight management for many people.
8. Decreased risk of Diabetes or better management of Type II Diabetes
Many studies report significant changes in blood sugar levels from resistance training of 2-4 times per week, with more sessions generally leading to better results in blood sugar readings.
9. Falls Prevention and Balance
Due to the neuromuscular changes and improvements made with weight training, the risk of falling as we age, reduces the more we train. This is significant as we age, as falls represent a significant proportion of the reasons that people enter hospital if they are over 50 years of age. No age is too old to start to work on building lean muscle mass!
10. Being part of Team VHAP!
This program is coordinated by a highly educated, experienced Exercise Physiologist who lives and breathes this style of training. You may be able to claim some of the program fees on your private health insurance, or for some, with chronic health conditions, you may be eligible for rebates through Medicare. Our team is skilled and passionate about helping people enjoy the experience of exercise, even if what you do is tough, we want make you feel cared for every step of the way.
NOTE about Meal Plans:
There are no meal plans, no pretend dietary advice. We respect the dietary and nutrition professions enough not to go “outside of our lane.” Meal plans should be individual. Yes, we can show you generic meal plans that give you a basic idea of what types of food to eat, but the actual prescription of a meal plan should be individual, therefore we recommend seeing someone who is qualified, experienced and passionate about helping you with this. We specialise in programming for success in a physical sense! We are good at it, and we will get you results from this!