Your First Fitness Call: What Happens and What You Get

Goal: Remove the mystery, show the plan, share a sample week.

What this call is (and isn’t)

• Is: A simple 30-minute chat to understand your goals and build you a starter plan.

• Isn’t: A sales trap, a lecture, or a fitness test.

  Goal: You talk; I listen.

The 3 parts (about 30 minutes)

1) Where you are now (8–10 min)

We’ll cover: schedule, sleep, stress, injuries, current workouts, food patterns, and what has/hasn’t worked.

2) Where you want to go (8–10 min)

We turn your goal into a clear target and timeline.
Examples:

• “Lose 10 lb in 8 weeks”

• “Build muscle and hit 10 clean pullups”

• “Feel athletic again and stop the lower-back pain”

3) Your starter plan (10–12 min)

I outline a basic sample week that fits your life: training, food basics, and recovery. You’ll know exactly what to do next.

What you leave with (delivered same day)

• One-page plan (PDF): workouts, sets/reps, cardio, steps, recovery.

• Food framework: protein target + easy meal ideas.

• Progress tracker: 2–3 simple metrics (scale avg, waist, or performance).

• Next steps: your first 7 days with clear checkboxes.

The sample week (beginner/New gym user-friendly)

Goal: 3 workouts, 2 cardio sessions, 1 recovery walk. 45–60 minutes per day max.

Mon – Full-Body A (35–40 min)

• Squat or goblet squat 3×8–10

• Push-ups or DB press 3×8–12

• Row (DB or cable) 3×10–12

• Carry (farmer hold/walk) 2×40–60s

Tue – Cardio (Zone 2, 25–30 min)
Steady pace you can speak in short phrases (walk/jog/bike/row).

Wed – Full-Body B (35–40 min)

• Hinge (RDL or hip hinge) 3×8–10

• Overhead press 3×8–10

• Lat pulldown or pullups 3×8–10

• Core (plank) 2×45–60s

Thu – Recovery Walk (20–30 min)
Easy pace. Breathe through your nose, shake out the legs.

Fri – Full-Body A (repeat, 35–40 min)
Same as Monday. If you feel great, add a set or go a bit slower with control.

Sat – Cardio Intervals (20–25 min total)
6×: 30s fast + 90s easy. Warm up 6–8 min; cool down 5 min.

Sun – Off or family activity
Stretch 5–10 min if you like. Check your weekly steps.

Auto-progress: Add one set to any movement or +5 minutes to cardio each week you hit all sessions and feel good.

Food basics (keep it simple)

• Protein each meal: aim 30–40g (eggs, beef/chicken/turkey, tuna, Greek yogurt).

• Understand calories in/ out: Protein-4cals/g Carbs-4cals/g Fats-9cals/g.

• Anchor meals: pick one repeatable breakfast + lunch + dinner you like.

• Hydration: 8–16 oz water on waking; carry a bottle.

• Adjust weekly: If weight hasn’t changed for 7-10 days, adjust calories ±150–250.

How to prep for the call (optional, but helpful)

• Morning weight from the last 3 days

• Your weekly schedule (work, family, training windows)

• 3 favorite meals and any foods you avoid

• Any nagging pains or old injuries

Common questions

Do I need gear or a gym?
No. I’ll tailor your plan to what you have (home or gym).

What if I’m a total beginner?
Perfect. We start with safe movements and short sessions.

What if I already train?
Great—we’ll plug gaps (conditioning, mobility, recovery) and tidy up your split.

Can I do this with a busy schedule (kids, work)?
Yes. We’ll lock workouts to fixed times you can actually keep.

Ready to try it?

No pressure. If you want a clear plan that fits your life, let’s talk.

Book your free 30-minute call and leave with a one-page plan today.