Frequently Asked Questions
GETTING STARTED
Currently, there are three tiers of service that I offer:
Essential
A subscription membership that features pre-written training plans, which have program updates and progressions. You will have access to my full program library that grows each month. This tier is for people who want a training plan to follow with occasional feedback, but don’t necessarily need high-touch coaching.
Premium
Comprehensive coaching and individualized training plan created for you based on needs, goals, schedule, equipment availability and more! Included is unlimited messaging support, weekly video coaching calls, nutrition coaching, and a shared folder in the Cloud with support documents. Your training program will be consistently updated. This is where transformation happens.
Executive
All the benefits of the Premium tier plus exclusive appointments with experts in four key areas: medicine, physical therapy, transformative performance coaching, and fitness. This is your one-stop-shop to completely overhaul all pillars in your life with a team to guide you the entire way. Beta testing coming late 2024.
First, we need to schedule a discovery call to discuss your past training experience, current hurdles, exercise preferences, among other things. You’ll get to hear more about how I operate as a coach, and more information on the service tiers I offer. By the end of the call we’ll decide if we are a good match and if so, what coaching track will be best for you.
If you become a subscription client, I will link you up with the program(s) I believe are most suited for you via Train Heroic, and then you’re off to do your workouts with a quick monthly check-in call.
If you opt to be a 1-on-1 client, you will be sent a four page questionnaire to fill out and upon return, I begin designing your comprehensive training program. You will also schedule a goal setting session where we will deep dive into your why and get a clear understanding on what you are trying to achieve and what success looks and feels like for you. After a 3-5 day lead time, you’ll be ready to begin your training sessions.
Simply put, expertise.
The online fitness space is flooded with people who have minimal experience, or some experience but no related education. Experience is valuable by itself. Education is valuable by itself. However, education and experience independent of the other don’t qualify someone to be considered an expert coach.
I have two exercise science degrees and have spent the last thirteen years working with anyone and everyone from moms, to athletes, to c-suite executives, to special operations military personnel.
Additionally, I don’t just send you workouts via an app. I coach. I empower you to make significant change. We work together to peel back the layers to find your why. You are never left alone on your fitness journey.
You will not find better service from someone who spent over a decade perfecting their crafted coupled with someone who cares about her clients’ success as much as I do. See for yourself, by booking your discovery call.
Unlike in person training where we meet on a regular basis at an agreed upon location, online training involves much more out-of-session communication and education.
You will still receive an expertly designed training program and coaching to go along with it, but questions, follow-ups, analyses, feedback, goal setting, habit formation, and more is all provided via tech.
Depending on your level of commitment, we’ll communicate monthly, weekly, or daily.
Train Heroic is an online platform that provides clients and coaches with tools to optimize the training experience.
It’s intuitive to use, and includes a LOT of features and analytics that make it extremely valuable such as previous workout scores, historical weight used for each exercise, personal records, daily readiness scores, graded intensity scores, volume lifted each session, total session time, daily session and movement notes, embedded video demos, built-in workout timers, training stats, and personal trend charts.
Within Train Heroic you receive your training program, track your workouts, and monitor your progress all in one place.
Yes, of course.
If you find that the programming subscription no longer meets your needs and you require more personalized support, you can upgrade to the 1-on-1 coaching.
Similarly, if you feel that you no longer need the high-touch support of 1-on-1 coaching, you can switch to the programming subscription.
The benefit of offering different levels of coaching is that you can continue to work with me and meet yourself where you’re at instead of having to start from square one with a coach who doesn’t know you.
ESSENTIAL vs PREMIUM COACHING
Full access to my comprehensive program library, which features a variety of structured training plans complete with video demonstrations, points of performance, and detailed tracking.
Regular updates to the program library to ensure you receive fresh and relevant training plans.
The flexibility to follow the training plan at your own pace, making it ideal for those who prefer a more of a autonomous approach.
A quick monthly check-in call where you can request to change programs, if needed.
In addition to an individualized training program you get…
Unlimited messaging support, weekly coaching calls, weekly biofeedback analyses, availability to adjust programming on the fly if needed, mindset coaching, recovery suggestions, movement analysis via video, stress management recommendations, in-depth nutritional guidance, and quarterly goal setting sessions.
Sure can. There’s a page for that. Click here.
Nothing is posted publicly, however, I’d be happy to send you a sample of the program of your choice if you email me at [email protected]. Select up to three programs to preview.
Four of my strength programs are subscription based and ever evolving. Each 8 or 12 week block (program dependent) changes based on the outcomes of the preceding cycle.
All other pre-written programs get tweaked regularly as I receive feedback from clients, and updated versions get added to the library. If I am not tinkering with my website, you’ll find me in my library on Train Heroic.
Custom exercise programs for 1-on-1 coaching are created based on your individual fitness goals, current fitness level, training history, and any specific needs or preferences you have. Here’s the process:
Goal Setting Session: We start with an in-depth goal setting session where we set your goals, discuss your fitness history, any injuries or limitations, and your preferences.Â
Program Design: Based on the our first meeting, I design a personalized training program that targets your specific goals. The program is structured to ensure progressive overload and balanced development.
Regular Updates: The program is updated regularly based on your progress and feedback. This includes adjusting the intensity, volume, and exercises to ensure continued progress and to address any emerging needs or goals. Adjustments will also occur based on your travel schedule or unexpected events that come up in your life.
Feedback Loop: Weekly face-to-face coaching calls and unlimited messaging support allow for continuous feedback. You can share your progress, challenges, and any changes in your goals, and I will adjust your program accordingly.
Quarterly Goal-Setting Sessions: Every quarter, we will revisit your goals, assess your progress, and make significant updates to the program to align with any new objectives or to overcome any plateaus.
This dynamic approach ensures that your exercise program evolves with you and remains aligned with your desired outcome.
Throughout our coaching partnership, you’ll receive additional resources and deliverables as needed to support your transformation.
Initially, we identify specific resources and tools that will benefit you most based on your goals, preferences, and starting point. As your needs evolve or new goals emerge, I’ll adapt our approach and provide additional resources—such as articles, videos, or custom PDFs—as needed.
You’ll receive these within your weekly email that outlines your plan for the upcoming week and they are also uploaded to a shared cloud folder so you don’t have to dig through past emails.Â
RESULTS & EXPECTATIONS
It depends on where you’re starting from.
However, most people say it takes them 4 weeks of my programming to see their bodies begin to move and feel better. Significant change is seen after 12 to 16 weeks. Transformations happen in 6-12 months (minimum).
Yes, typically, you can expect faster progress with a higher tier of coaching because 1-on-1 coaching includes personalized attention, accountability, and tailored support.
However, if you are self-motivated and don’t have an issue sticking with a routine, your results can come almost as quickly.
This is something we determine together in our initial goal-setting session.
Success looks different to everyone and there is not a blanket answer I can give.
Absolutely you should. With how easy Train Heroic makes it, there’s not really even an excuse as to why not to.
It helps take the guesswork out what weight you should be using based on progressive overload and what time you should be aiming for during endurance sessions. It will demonstrate your progress beyond a pant size or a number on the scale. People who track their workouts are also more likely to stay consistent with their routine.
Don’t just take my opinion on the matter, though. Here is a research article that demonstrates the influence of tracking on outcomes.
TECHNICAL SUPPORT
First, download it from your phone’s app store.
Next, create a profile.
Then, once your profile is created I will invite you to link up with me as your Coach via an email invite or an access code.
Please check your “Welcome to Solstice Strength” email or your Welcome Packet (either within that first email or uploaded in your shared folder).
Both of these locations will have the Calendly scheduling link.
PRICING & POLICIES
Coaching is a commitment. Luckily for you, I have different levels of commitment depending on your needs.
Here is an overview of my services and pricing.
Discovery Calls
To cancel or reschedule a discovery call, please use the link provided in your confirmation email.
Late cancellations may limit your opportunity to reschedule promptly due to my limited availability.
If you do not show up for a scheduled discovery call without prior notice, it will be considered a no-show. No-show appointments may affect your eligibility for future discovery calls, consultations, or coaching.
Face-to-Face Coaching Calls
To cancel or reschedule a coaching call, please use the link provided in your confirmation email.
As a reminder, you receive four 1-on-1 coaching calls per month (once per week) as a Premium client.
Cancellations made less than 24 hours before the scheduled coaching call will be considered late. Late cancellations may limit your opportunity to reschedule promptly due to my availability.
If you do not show up for a scheduled coaching call without prior notice, it will be considered a no-show. No-show appointments will result in the forfeiture of the session, and it will not be rescheduled.
Emergencies: I understand that emergencies happen. In case of an emergency, please notify your coach as soon as possible. Exceptions may be made at the discretion of Solstice Strength on a case-by-case basis.
Digital products contain valuable intellectual property and proprietary information. Once a client has access to this information, it cannot be retracted, ensuring the protection of my content’s value. Please read on for policies specific to each coaching tier:
Essential Programming Subscription
My digital content includes, but is not limited to, exercise programs, coaching materials, and other downloadable resources. Due to the nature of digital products, all sales are final and non-refundable.
Digital content is delivered instantly upon purchase, granting immediate access to the materials. Once accessed or downloaded, the product is considered consumed and cannot be returned.
In rare cases where a refund may be warranted, such as duplicate charges or technical issues preventing access to the purchased content, refunds will be considered on a case-by-case basis. To request an exception, please contact me within 7 days of purchase.
Premium 1-on-1 Coaching
I am confident in the effectiveness of my coaching. Therefore, I offer a satisfaction guarantee after a minimum commitment of 3 months. If you are not satisfied with your progress after this period, you may be eligible for a refund under the following conditions:
Minimum Commitment: You must commit to a minimum of 3 months of Premium 1-on-1 coaching before being eligible for a refund.
Adherence to the Program: To be eligible for a refund, you must adhere strictly to the program as prescribed. This includes, but is not limited to:
- Completing 90% of scheduled workouts.
- Following the nutrition plan as outlined in your custom Nutrition Packet.
- Attending all scheduled face-to-face coaching calls.
- Engaging in weekly communication with me via messaging support.
- Participating in quarterly goal-setting sessions.
Progress Tracking: You must use Train Heroic to document your adherence to the program. This documentation will be reviewed in the event of a refund request.
- Communication and Feedback: You must communicate regularly with your me, providing honest feedback and addressing any issues or concerns promptly. This allows us to make necessary adjustments to your program and support your progress effectively.
If you meet all the above conditions and are still not satisfied with your progress after 3 months, you may request a refund by sending an email within 7 days after completing the initial 3-month period.
Exceptions and Limitations
- Refunds will not be granted for partial adherence to the program or failure to meet the conditions outlined above.
- Refunds will not be considered for requests submitted after the 7-day window following the 3-month period.
- Solstice Strength reserves the right to make the final determination on all refund requests.
MISCELLANEOUS
Outside of the coaching realm, I do consulting for building or remodeling gyms of any size. Check this page out.
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