A Day in the Life of my Remote Clients!

I'm sure you have heard me talk about my "remote coaching" and wondered what in the world I was talking about!! Let's dive deeper and I will explain!

When I started Kelli's Lean Body Coaching almost 2 years ago, I wanted to help as many people as I could get healthy and feel great about their body. I started strictly in-home training, grew it into in-home and studio training and realized I could be helping people not only in MI, but all over the US! Alas, my remote coaching was born! 

I realized what most people need in order to be successful is accountability. If they know that they have someone to "answer" to at the end of every week and someone always looking out for their progress, the chances of success are MUCH higher! So to break down my remote program: I send an initial assessment to get to know the client a bit more and from there, they are emailed their meal plan on the following Saturday and all workouts on Sundays. Each program is 12 weeks long with 3 different variations; 2 workouts/week, 3 workouts/week or 4 workouts/week. They choose which variation works best for them and we get started! Every Saturday is "check-in" day where they have a set of questions to answer and a picture to submit. The picture tells me how compliant they were and how their body is responding to the meal plan and workouts. From there, we modify where we need to. There are no two workouts that are the same. I try my hardest to switch things us and keep their bodies guessing at all times! I am SO proud of all of my remote clients and their progress each week continues to blow me away! 

Below is a sample workout, similar to what a remote client of mine would get via email. Try it out and tell me what you think!! 

This is a full body workout...weights needed :) Alternate "A" and "B" for each set and complete 3x through before going onto the next set.
***Each weight suggestion is just that....a SUGGESTION. Listen to your own body and take it up/down where needed.

Warm up—10 mins on cardio machine of your choice

1A. Squat, curl with punches at the end. 5 lbs weights. Weights are held at your chest. You squat down and and as you do you curl. When you stand up, you extend your arms back down. On the last rep of each set, you will HOLD the squat and do 10 punches in each direction. Punch your R arm across your body to the L side and visa versa. (3rd pic shows the punches) J 12 reps

1B. Weight pass. 1, 5lb weight. Start with your feet together. Step back in a lunge with your left leg, as you do, pass the weight under your right leg from your right hand to your left hand. Stand up. Step back with you right leg and pass the weight under your left leg from your left hand to right hand. TIP: Hold the weight at the very end so it’s easier to pass J Do NOT use your back…go down lower with your legs to pass the weight. 20 reps total (10 passes per leg)

2A. Wide squat hold with “sunshines”. 5 lb weights. Come down in a wide squat (toes point out) Face your palms forward. Lead with your thumbs and draw a big circle with your arms ending at the top where your weights will touch (thumbs touching at top). Come back down the same way. Stay in the squat the whole time. 10 reps

2B. 21’s 8lb weights 

7 reps- All the way down to half way up (90 degree bend in arm at the top of the motion)

7 reps – From the top, stopping halfway down

7 reps- Full bicep curl

Shoulder series. Make sure you RELAX your neck .Stop the weights at shoulder height. If you have to drop down to 3lbs…drop down. Listen to your body!

3A. Basic front raise 5lbs- 10 reps

3B. Basic side (lateral) raise. 5 lbs- 10 reps

3C. Combo with a hold! Side raise-to –front raise- to side raise hold for 5 SEC. So it’s side, front, side and HOLD, then drop. 8 reps

4A. Calf raises 3 ways—holding 10lb weights in each hand

Toes front—20 reps

Turned in-  20 reps

Turned out- 20 reps

Try not to set your heel down all the way…keep the muscle active the whole time!

4B.One arm shoulder press with lunge. 5lb or 8lb weight.Start with your L foot foward and R foot back. The weight is in your R hand. Bend your arm at 90 degrees. Lunge down and as you come up, press your arm to the ceiling. 10 reps on each side.

5A. 1 leg kneeling push-up. On your hands and knees, extend your Right leg back, attach your left foot to your right knee. You are going to shift all of your weight forward and come down in a push-up. At the bottom of the motion, your extended right leg will be up high. 10 reps per leg. (shown is the bottom of the motion)

5B. Push-up with heel lift. In a push-up position (hands and toes) cross your R foot over your left. Come down into a push-up and as you come up, lift your R foot up a couple of inches. Set it back down and repeat for 8 on each side.

  

  

6. Ab series! Each exercise will be 15 crunches with 10 pulses at the end. So you will hold at the top of the motion on your last crunch and pulse from there! Make sure when you crunch, your CHIN is going to the ceiling...never pull your neck forward!
A. Basic crunch--feet down
B. Table top crunch--legs bent at 90 degrees.
C. Extended legs--legs are extended all the way  up! You are crunching towards your toes!