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Most frequent questions and answers

We’re not just here to tell you what to eat or how to exercise, our job is to help you become the best version of yourself physically AND mentally.

All women that work will LadyTheFUp receive a unique, personalized program that works for YOU and your lifestyle. During your time with us, we will help you develop sustainable habits and provide you with the knowledge and resources for you to be able to continue with a sustainable, healthy lifestyle for the rest of your life.

When you initially reach out to us, we’ll take some time to get to know you better – where you’re at now, where you want to be, what your lifestyle is like and what YOU need from us. 

Based on your goals, information and any special circumstances, you will be matched with the coach we feel will be the best fit, unless you request a particular coach. Each of our coaches is uniquely skilled in working with specific clients; we always ensure you are working with the coach that is perfect for you. 

After an introductory call, your coach will create an individual plan tailored to you, your unique goals and your current body composition, and then provide you with a workout program to follow, as well as your nutritional guidelines to meet each day. No cookie cutter plans here! 

Each week, you will check in with your coach via an online report with an update in progress. For most women (but not all of them), we ask for weekly front/side/back photos of you in a swimsuit, or whatever outfit you feel comfortable in. This allows our coaches to see your body shape and composition, and the weekly changes you are making. We do not use the scale or your weight as our main metric of progress – we base progress on how you look, and how you feel.  

Your coach will give you weekly adjustments based on your answers, photos and progress made. This ensures your body is always progressing and will not hit a plateau. 

Whenever you need support, your coach can be contacted at ANY time outside of weekly check ins. Our coaches work 365 days a year to support you whenever you need it, and you will always receive a reply within 24 hours. 

In terms of nutrition, LadyTheFUp clients typically work under flexible dieting. This approach allows you to eat whatever foods you would like (within reason, we always recommend 80-90% whole, unprocessed foods daily) so long as it fits within the nutritional parameters your coach provides. Meal plans can also be provided if a client prefers.  

It is not an overly difficult process, does require dedication and effort. If you follow your coaches instructions 100%, you will be blown away with how fast your body can transform.

We do not want to work with you forever! Spend as much time as you need with us to learn, whether that’s 2 months, 6 months, 12 months, or longer. We have done our job as coaches when you tell us that you’re ready to take what you’ve learned and apply it on your own. 

We don’t compare ourselves to other coaching services as we are extremely unique in how we work.

We are a company run by women, for women. While you work directly with one coach, you have the support of our ENTIRE coaching team and global online LadyTheFUp community that all want to see you succeed. Each of our coaches has a unique specialty – binge eating, digestive health, hormones, post-partum, autoimmune diseases, etc. – and we work collectively as a team behind the scenes to ensure you are receiving the best experience based on your unique circumstances. 

Whenever you need support, your coach can be contacted at ANY time outside of weekly check ins. Our coaches work 365 days a year to support you whenever you need it, and you will always receive a reply within 24 hours.

We don’t believe in generic plans or quick-fixes. For us, it’s all about what will work best for YOU. Your current lifestyle, likes and dislikes, digestive health, and prior exercise experience are all taken into account.  No two clients will have the same plans or coaching approach because no two people are identical.  

Our coaching is what sets us apart because “cookie cutter” workout plans and nutrition plans can be purchased very easily from anyone. Following a generic program for 4-12 weeks may help get you results, but are often not sustainable or educational as to why you saw progress, or how to keep the progress you made when the plan is over. 

We have a team of highly dedicated, knowledgeable and passionate coaches that work together to ensure each and every client has a successful, positive and valuable experience that lasts a lifetime, plus our online community of strong, empowering women is like no other. 

There’s more to being healthy and fit than just exercising a few times a week. To see the best progress possible, your daily nutrition needs to be aligned with your physical activity, which is not provided in an hour-long fitness class or personal training session. Even if you’re seeing a nutritionist or dietician on the side, most times the fitness trainer and nutritionist do not communicate, and the plans are not synergistic to your goals. 

Our coaching services emphasizes your daily actions and behaviours that will lead to your success, including day-to-day planning & preparation, organization, optimal sleep, and minimal mental/emotional stress. 

Most exercise classes are based more on cardiovascular conditioning and less on building lean, toned muscle mass through resistance training, which is key to weight loss without looking “skinny fat”. Group exercise classes are designed to give the participants a good workout and sweat.  However, it may not be the best exercises for your unique needs, any may not help you achieve your goals.

Hiring a personal trainer can be helpful to learn what exercises to do, and how to do them safely, and but not all trainers are knowledgeable (you can take a weekend course to become certified) and there is no external accountability for you outside of the hour time slot with them. Most times that hourly service that cost anywhere from $75 to $150 per hour. Our coaching provides you with exercises that will enhance your body’s natural shape, teaches you how to fuel your body to see the quickest results, holds you accountable 24/7 and allows you to reach out whenever you have a question or need support.

Lifestyle coaching is focussed on making small changes over time to live a healthier, fitter lifestyle. We take this at the pace you’re ready for – whether that’s all-in from the start, or learning one new skill each week.  

Our coaches base your initial plan creation and coaching style (communication methods, level of accountability) on the your current lifestyle. Who you are, what your job is, are you a parent, a shift worker, how many days can you commit to training to start? If you have a profession where you will be traveling a few times a month or even a week, your coach will take that into account and design or adjust your plan to best fit your needs.

The 60 Day Challenge is a friendly competition where the woman with the best visual transformation at the end of the 60 days receives a grand prize. It is an excellent “kick start” for someone trying to lose weight quickly and learn new and healthier habits faster. It is also beneficial for those that like to have a goal-date to work towards.

Our coaches are extremely adaptable and service-oriented.  If you start with either of our programs with one goal in mind, but decide to change your focus, we’re here to make program adaptations to what will help you most.

There are so many factors to consider when answering this question that it would be unfair to give even a realistic time frame. The main variables are your actions, efforts, and consistency day to day.  Most women that follow their coach’s plan 100% will see noticeable physical changes within the first 4 weeks, but will start feeling more energetic and less lethargic even sooner than that. 

When changing your lifestyle, we have to take into account what you’ve been doing prior to starting with us. If you are dealing with a pre-existing health issue, that has to be taken into consideration. If you have been sedentary, eating very poorly, under-eating (less than 1600 calories) or yo-yo dieting, we need to prioritize your physical health before your physical fitness. 

Our goal is to set you up for success over the long term rather than a quick fix.

Some of our greatest transformations have happened entirely at-home during quarantine for COVID-19. No one was able to go to a gym!  While gyms can make access to equipment easier, it is not always necessary.

Your exercise program is 100% customized to you, your goals and the equipment you have access to. We can make an entire program with absolutely no fitness equipment (where we get creative with household items), however we do suggest getting some resistance bands, glute loops, a skipping rope and a few sets of dumbbells (5-20lb) if possible. 

Your workouts will be as long as you say you are able commit to. For most women, this is 4-7 days a week with each training session being 30 – 90 minutes in length. 

If there is a discrepancy between the amount of time you’re able to give to exercise each week, and what your coach recommends to achieve your goals in the timeline you envisioned, we will discuss how to move forward to ensure you are still seeing progress. 

We recognize that forming habits and starting a true lifestyle change can be difficult, especially in the early stages. 

It has been documented and proven that we are 78.6% more likely to become successful when we are accountable to somebody when pursuing a goal.

A huge component of your success will come from being accountable through your weekly check ins, communication and relationship with your coach. 

Aside from your weekly check in report & physique photos for accountability, we provide guidelines and planning documents to help you organize your full week. We are here for you every step of the way. 

Women who have successful transformations are the ones who were consistent week to week, rather than perfect every day.  It’s okay to make mistakes – that is part of the learning process. We are here to help you learn from those mistakes and set up action plans for the days and weeks ahead. We ask that you communicate outside of your weekly check in with your coach WHENEVER you need support – we are here to help you and you will never be bothering us.

Our aim is not to have you depend us forever — through the accountability process you will develop habits. All successful people achieve success not through discipline or willpower, but through habits! When you stick to something long enough, you develop synaptic connections in the brain; the more you do something, the more these connections strengthen until the ‘thing’ you are doing becomes automatic. This is also known as a ‘habit’.

We work with you to keep you accountable until you reach a point of automaticity when the lifestyle becomes habitual and no longer a challenge for you to maintain. 

Our coaches have the education to recognize when something isn’t right during a check in. We expect your body to respond a certain way to each of the program changes we make. Full transparency and honesty about your adherence to the weekly plan is key for progress. There is no judgement or shame for not adhering to your plan. Our coaches are here to support and guide you, however we are left doing a lot of guess work and cannot help if we are unaware of what is going on.

Many of the women we have worked with tell us the online coaching services they receive with LadyTheFUp are much more in-depth and effective than personal trainers they have worked with in the past. 

Aside from your email check-ins, you are able to book face-to-face video calls with your coach to review exercise form, ask questions or discuss concerns at any time. 

We are honest from the very beginning – motivation will only keep you working on a goal for so long.  Our coaching will help you form the habits, self-discipline and mental strength to adhere to your program, even on the days you don’t feel motivated. 

We always ask that on the days that you are mentally struggling, you reach out to your coach. 

Most of the women we work with start in the same position.  By the time they find us, they have done so many different diets, or exercise classes, or had multiple trainers that they are skeptical that we can produce results. 

Our expert team of female coaches have worked with thousands of individuals in countless countries around the world to achieve their goals. The true value in what we do is in our coaching services! The relationship with your coach, communication, the ability to ask questions, gain insight and knowledge is priceless. The real value is not just in our programming but in our coaching — we do not just sell “meal plans” or “training plans” —  every single person in unique and will require different approach to both fitness and nutrition! Your coach designs your individual plan for YOU and YOUR BODY! 

It is not our intention to convince you.  The testimonials and transformations from women that we’ve worked with in the past speak for themselves.  

There is no other women’s coaching company that is as adaptable as we are to your needs.  We have found the right way to coach, program and keep you accountable. 

It is not mandatory that you use supplements. We recommend specific supplements based on specific needs and nutritional deficiencies, but we do not recommend any workout powders or fat-burners. 

We can help you with that, we have an extensive understanding of biomechanics and physics, we will teach you exercises to work around your injuries.

Yes absolutely. Most of our clients follow a macro counting system we provide which makes it easy to eat out and stick to the program.