General Questions
Q: How do I get started or get more information?
A: Please use the new client form on the website for more information and we will reach out to you to set up your free phone consultation with us.
Q: What is the cost for one-on-one coaching?
A: Our pricing varies depending on your specific goals. Each program is custom created to help you reach both your nutrition and fitness goals. As a result of this, we need to gather more information about your lifestyle, personal goals, etc. before we can quote you a price on your custom plan.
Q: Is this only an online program?
A: Yes, your custom program is all done 100% online. We have clients all over the world so you do not need to be local to us here in AZ That includes both custom nutrition and workouts.
Q: What are your Qualifications?
A: All coaches have years of experience under their belts with a degree in a related field. We even have a current Nurse Practitioner on our team as well as a former ICU Nurse.
Q: How do I Pay?
A: You are charged monthly on the credit card of your choice. This is a recurring automatic charge.
Q: Do I have to pay the full cost of the program up front?
A: No, you make monthly payments on your program.
Q: How do I get access to your app?
A: Upon signing up, you will get an email on how to set up your account with our RISE app. Do not delete this email.
Q: I want to cancel, what do I do?
A: Please contact your coach or the owner, Rochelle, and they will help you complete this process.
Nutrition and Macro Training Questions
Q: What Nutrition Program do you follow
A: We believe in the flexible dieting/macros approach to nutrition. Meaning, you can eat what you want in moderation as long as it fits your macronutrient goals.
Q: What is a reverse diet and how does it work?
A: A reverse diet is exactly what it sounds like. The opposite of a diet or cutting calories. During a reverse diet, we slowly increase calories consistently to reset the body’s metabolism, balance out hormone levels, and get the body back to functioning at its peak. The ultimate goal of the reverse diet is to have your body and metabolism functioning at their optimal levels. You may or may not lose weight while reversing, but your body will change.
Q: I hit my macros but not my calories. How does this happen?
A: If you hit your macros, then by the way the math works out, you automatically hit your macros. Focus on hitting your macros.
Q: Calories = Macros & Macros = Calories...explain?
A: Every 1 g of protein = 4 calories. Every 1 g of carbs = 4 calories. Every 1 g of fat = 9 calories. So, if you hit your macro goal, you hit your calorie goal, no MATTER WHAT. Also, remember that myfitnesspal has user input data. Meaning I can go in and say a slice of pizza is only 50 calories and someone else can pull from my entry and log a slice of pizza at 50 calories. When logging food, try to log items with a green check mark in myfitnesspal.
Q: Why is my protein so high?
A: Protein is the most thermogenic of all of the macronutrients, meaning your body burns a lot of calories simply by breaking down protein. Therefore, we keep protein high.
Q: Why am I not losing weight on your reverse diet?
A: Remember the ultimate goal of a reverse diet is to get your metabolism firing at its most efficient level and get your body back to its peak performance. If we can get you eating 500 more calories/day and you maintain weight, that is a WIN.
Q: Why do my numbers need to change weekly/bi-weekly?
A: The body is very smart and adapts to what you feed it. Each week we conduct online check ins to assess how your body is responding to the program and adjust numbers as needed.
Q: Is it normal to feel bloated when eating this amount of protein?
A: Too high of protein can cause some bloat. If you are feeling bloated, we encourage you to reach out to your trainer, as adjustments to macros may be needed. We also recommend a minimum of 25-30g of fiber/day for women and 30-35g of fiber/day for men. Make sure to drink a MINIMUM of ½ your bodyweight in ounces of water per day to help with bloat and constipation.
Q: How many meals a day do I need to eat?
A: It doesn’t matter, at the end of the day, the total number of calories consumed is what matters most.
Q: Does it matter the time of day I eat?
A: Nope. Calories in vs calories out. Doesn’t matter when you eat those calories.
Q: Why should I eat breakfast?
A: Eating Protein within 30 minutes of waking up kick starts your metabolism and gets it firing for the day. The faster your metabolism is, the more calories your body burns at rest.
Q: How much water should I drink?
A: We say a gallon/day but the bare minimum requirement is ½ your bodyweight in ounces/day.
Q: Do you track Carbs or Net Carbs
A: Total Carbs, not net carbs.
Q: Can I drink Alcohol on this program?
A: Yes. Your body processes alcohol as it would a fat, so if you drink alcohol, plan for that and eliminate fats from the rest of your day. Track alcohol as fats by taking the total number of calories in that alcohol and dividing by 9 for grams of fat.
Q: What should I eat before and after my workout?
A: Protein and Carbs.
Q: How much weight should I lose during your program?
A: Remember the scale is only 1 tool we use to measure progress. You will also lose inches and bodyfat percentage will drop. On average, however, our clients lose 1-2 lbs/week and about 1% bodyfat/month.
Q: I am going on vacation, what do I do?
A: Focus on protein and calories and focus on hitting these two first and foremost. And enjoy yourself!
Q: What is the difference between good carbs/fats and bad carbs/fats?
A: There are no “good/bad” carbs and fats. Food is food - it is just fuel for your body.
Q: Do I get a cheat meal?
A: No, if you want something make it fit your macros.
Q: Are Carbs Bad?
A: No foods are “bad” or off limits. You need carbs to fuel you, they are your body’s source of energy. Just consume them in moderation.
Q: What is the average timeline for a reverse diet and how long will it take?
A: This is specific and unique to you but the average length of time for a reverse diet is about 6-8 weeks.
Q: How long does the cut or caloric deficit take?
A: The second phase of our program, called the cut (caloric deficit) is when we take some food away from the body after the reverse diet (phase 1). During this phase your energy output is greater than your caloric intake meaning you are taking in less calories than you are burning per day. This phase lasts about 6 weeks as well.
Q: How do I get started or get more information?
A: Please use the new client form on the website for more information and we will reach out to you to set up your free phone consultation with us.
Q: What is the cost for one-on-one coaching?
A: Our pricing varies depending on your specific goals. Each program is custom created to help you reach both your nutrition and fitness goals. As a result of this, we need to gather more information about your lifestyle, personal goals, etc. before we can quote you a price on your custom plan.
Q: Is this only an online program?
A: Yes, your custom program is all done 100% online. We have clients all over the world so you do not need to be local to us here in AZ That includes both custom nutrition and workouts.
Q: What are your Qualifications?
A: All coaches have years of experience under their belts with a degree in a related field. We even have a current Nurse Practitioner on our team as well as a former ICU Nurse.
Q: How do I Pay?
A: You are charged monthly on the credit card of your choice. This is a recurring automatic charge.
Q: Do I have to pay the full cost of the program up front?
A: No, you make monthly payments on your program.
Q: How do I get access to your app?
A: Upon signing up, you will get an email on how to set up your account with our RISE app. Do not delete this email.
Q: I want to cancel, what do I do?
A: Please contact your coach or the owner, Rochelle, and they will help you complete this process.
Nutrition and Macro Training Questions
Q: What Nutrition Program do you follow
A: We believe in the flexible dieting/macros approach to nutrition. Meaning, you can eat what you want in moderation as long as it fits your macronutrient goals.
Q: What is a reverse diet and how does it work?
A: A reverse diet is exactly what it sounds like. The opposite of a diet or cutting calories. During a reverse diet, we slowly increase calories consistently to reset the body’s metabolism, balance out hormone levels, and get the body back to functioning at its peak. The ultimate goal of the reverse diet is to have your body and metabolism functioning at their optimal levels. You may or may not lose weight while reversing, but your body will change.
Q: I hit my macros but not my calories. How does this happen?
A: If you hit your macros, then by the way the math works out, you automatically hit your macros. Focus on hitting your macros.
Q: Calories = Macros & Macros = Calories...explain?
A: Every 1 g of protein = 4 calories. Every 1 g of carbs = 4 calories. Every 1 g of fat = 9 calories. So, if you hit your macro goal, you hit your calorie goal, no MATTER WHAT. Also, remember that myfitnesspal has user input data. Meaning I can go in and say a slice of pizza is only 50 calories and someone else can pull from my entry and log a slice of pizza at 50 calories. When logging food, try to log items with a green check mark in myfitnesspal.
Q: Why is my protein so high?
A: Protein is the most thermogenic of all of the macronutrients, meaning your body burns a lot of calories simply by breaking down protein. Therefore, we keep protein high.
Q: Why am I not losing weight on your reverse diet?
A: Remember the ultimate goal of a reverse diet is to get your metabolism firing at its most efficient level and get your body back to its peak performance. If we can get you eating 500 more calories/day and you maintain weight, that is a WIN.
Q: Why do my numbers need to change weekly/bi-weekly?
A: The body is very smart and adapts to what you feed it. Each week we conduct online check ins to assess how your body is responding to the program and adjust numbers as needed.
Q: Is it normal to feel bloated when eating this amount of protein?
A: Too high of protein can cause some bloat. If you are feeling bloated, we encourage you to reach out to your trainer, as adjustments to macros may be needed. We also recommend a minimum of 25-30g of fiber/day for women and 30-35g of fiber/day for men. Make sure to drink a MINIMUM of ½ your bodyweight in ounces of water per day to help with bloat and constipation.
Q: How many meals a day do I need to eat?
A: It doesn’t matter, at the end of the day, the total number of calories consumed is what matters most.
Q: Does it matter the time of day I eat?
A: Nope. Calories in vs calories out. Doesn’t matter when you eat those calories.
Q: Why should I eat breakfast?
A: Eating Protein within 30 minutes of waking up kick starts your metabolism and gets it firing for the day. The faster your metabolism is, the more calories your body burns at rest.
Q: How much water should I drink?
A: We say a gallon/day but the bare minimum requirement is ½ your bodyweight in ounces/day.
Q: Do you track Carbs or Net Carbs
A: Total Carbs, not net carbs.
Q: Can I drink Alcohol on this program?
A: Yes. Your body processes alcohol as it would a fat, so if you drink alcohol, plan for that and eliminate fats from the rest of your day. Track alcohol as fats by taking the total number of calories in that alcohol and dividing by 9 for grams of fat.
Q: What should I eat before and after my workout?
A: Protein and Carbs.
Q: How much weight should I lose during your program?
A: Remember the scale is only 1 tool we use to measure progress. You will also lose inches and bodyfat percentage will drop. On average, however, our clients lose 1-2 lbs/week and about 1% bodyfat/month.
Q: I am going on vacation, what do I do?
A: Focus on protein and calories and focus on hitting these two first and foremost. And enjoy yourself!
Q: What is the difference between good carbs/fats and bad carbs/fats?
A: There are no “good/bad” carbs and fats. Food is food - it is just fuel for your body.
Q: Do I get a cheat meal?
A: No, if you want something make it fit your macros.
Q: Are Carbs Bad?
A: No foods are “bad” or off limits. You need carbs to fuel you, they are your body’s source of energy. Just consume them in moderation.
Q: What is the average timeline for a reverse diet and how long will it take?
A: This is specific and unique to you but the average length of time for a reverse diet is about 6-8 weeks.
Q: How long does the cut or caloric deficit take?
A: The second phase of our program, called the cut (caloric deficit) is when we take some food away from the body after the reverse diet (phase 1). During this phase your energy output is greater than your caloric intake meaning you are taking in less calories than you are burning per day. This phase lasts about 6 weeks as well.