EXPERT FITNESS & NUTRITION PROGRAMS

DESIGNED TO HELP YOU:

 

CUT BODY FAT

BUILD MUSCLE

FEEL ENERGIZED

YOU WILL GAIN:

 

CONFIDENCE

DISCIPLINE

KNOWLEDGE

 

YOU WILL RECEIVE DAY TO DAY: 

COACHING TIPS

COMMUNITY SUPPORT

MOTIVATION

ACCOUNTABILITY

GET ACCESS TO OUR PRIVATE FORUM

 

LIVE WORKOUT SESSIONS

 WEEKLY WORKSHEETS 

ENROLLMENT IS LIMITED TO ENSURE THE HIGHEST QUALITY COACHING EXPERIENCE

 

IT'S LIKE BELONGING TO A VIRTUAL GYM!​

LETS TALK ABOUT results

Past members have averaged between 1 & 1.5lbs lost per week by following the exercise and nutrition plan.

 

They have lost inches from their waistline, increased their strength, built lean muscle mass, decreased their blood pressure and cholesterol levels, increased their cardiovascular endurance, and most of all improved their overall sense of wellbeing and happiness. 

HOW IT WORKS

It can be really intimidating to start an intensive bootcamp training program.

 

We understand. 

 

That is why Plant Power Boot Camp programs follow a

'Block Training Formula'.

 BLOCK 1 

WEEKS 1 & 2

The initial focus is place on teaching how to calculate your macronutrient NUTRITION on a plant-based diet.

During Block 1 clients follow a four day split strength training program that will help them build a solid foundation for the second phase of training.  

 

BLOCK 2

WEEKS 3 & 4

The main focus on is placed EXERCISE. Clients are ready to build upon their new foundation of strength.  To ensure results, we follow the F.I.T.T Principle while using the theory of Progressive Overload. 

During block 2, Nutrition becomes more of a natural intuitive habit and less about tracking every macro. The focus shifts from macronutrient to micronutrients.  A plant-based diet has an incredible health power for the body.  We begin to talk about foods that can boost natural immunity, create vitality and promote longevity.

  

WEEKLY SCHEDULE

MONDAY : STRENGTH TRAINING WORKOUT #1  

TUESDAY : STRENGTH TRAINING WORKOUT #2

WEDNESDAY : 10 - 10:30 AM  LIVE ZOOM TRAINING.

 

"Sit, Sweat, Succeed"

  • 30 Minute Meditation & Movement Training. 

  • 5 minutes of meditation

  • 10 minutes of Body Weight Circuit

  • 5 minutes of meditation 

  • Goal setting exercise

  • 10 minutes for Q & A 

This weekly class will be open to the general public for the cost of $10. All members of the bootcamp get free access to this class.

THURSDAY : STRENGTH TRAINING WORKOUT #3

FRIDAY: STRENGTH TRAINING WORKOUT #4 

SATURDAY :  SPECIAL WORKOUT & MOTIVATIONAL CHAT*

  • Video Recap of the week & game plan for the next week 

  • 30 Minute Total Body Workout

  • 15 Minutes Review the fitness and nutrition teaching notes from the past week 

*This is a pre recorded video, not a live Zoom Class.

ONGOING WEEKLY CHECK IN & COACHING FEEDBACK

Anytime between Saturday & Sunday participants are asked to post their weekly check in journal pages to the private group forum. Coach Erika will leave each client a personalized video response on Mondays. The MORE you give for a check in, the more personalized your coaching response will be. 

SUNDAY: POST YOUR JOURNAL CHECK-IN ( NO WORKOUT / REST DAY )

BONUS PERK

✅ 30% OFF 1-TO-1 ONLINE PRIVATE TRAINING SESSIONS

FITNESS

Programming is designed around the 'Three Pillars' of fitness

  1. Strength Training / resistance

  2. Cardio training / endurance

  3. Flexibility / range of motion ( ROM )

  • Modifications made week by week based on the FITT PRINCIPLE. 

  • Weekly Total Body Workout & Motivational Chat (Recorded so you can watch on your own time)

  • In depth personal training instructional videos for each workout. Every single exercise is taught point by point so you learn proper form.

  • 2 Phases of programming using progressive overload to ensure results​​

  • Modifications given for more advanced members as requested

PLANT-BASED NUTRITION

Members of the group receive PPBC's Vegan Recipe Pack which includes;

  • 40 Vegan Recipes

  • Integrated with My Fitness Pal

  • Meal plans 

  • Recipe tips 

  • Grocery lists

WEEKLY NUTRITION WORKSHEETS & Coaching Videos to teach you:

  • Calculating MACRONUTRIENTS in accordance with the RDA nutritional guidelines

  • BMR & TDEE calculations

  • Caloric Cycling for optimal weight loss and why it is not a "diet"

Focus is Given to Working with Emotional Eating:

  • Developing intuitive eating habits so you are not counting calories or macros for life

  • Examining the "pleasure trap" & food cravings

  • Practical approaches to social situations for vegans

  • How to spot diet trends and avoid them

POSITIVE MINDSET TRAINING

  • Journaling process that reinforces daily positive habits

  • Weekly "Sit, Sweat, Succeed" training session. This 30 minute class is the most unique aspect of the program. Pre workout visualizations combined with specific breath work to unlock your inner energy systemCoach Erika combines her meditation experience with bodyweight exercise plus stream of thought goal setting. 

  • Building the connection between exercise and the brain, endorphins and mindset energy follow

  • Tools to overcome mental resistance, procrastination and negative self talk

  • Learn how to create a tried and true support network

LIMITED NUMBER OF PARTICIPANTS!

 

EACH PROGRAM WILL SELL OUT!

JOIN TODAY AND BECOME PART OF OUR CREW! 

WHAT HAPPENS AFTER I SIGN UP?

STEP 1

LOOK FOR YOUR SET UP EMAIL

Once a week up until the night before the start of the program, I send out an email to the new members. This email will have a video explaining about how to get set up in the training apps, the zoom kickoff link, and what to do to prepare for week 1. 

STEP 2

MARK YOUR CALENDAR FOR THE KICKOFF MEETING

 

The KICKOFF MEETING is SUNDAY NOVEMBER 8th 11AM EST

Once everyone is signed up and in the apps, no more emails are needed. 

F.A.Q

Is this an automated cookie cutter program?

Unlike most apps out there that are automated, this 6-week program is a "hands on" online training experience. The programs are presented as a baseline and Coach Erika helps the group personalize the programming to fit each individuals needs and goals. Coach Erika is very active within the group and all programs have very in-depth personal training instructional / tutorial videos for each exercise that give modification for beginners through advanced.

What fitness equipment is needed?

You will need;

 

  • 2-3 sets of dumbbells. Varying by doubling in weight. Example, 5lb, 10lb, 20lbs. Barbells are acceptable

  • A bench and/or stability ball

  • Resistance bands 

  • Yoga mat

There are no gym workouts written into this program. 

Personalized gym workout programs may be purchased a la carte. 

Can I paypal/venmo you for a journal?

NO!!! The journal is only available for purchase via Amazon. I have no extra journals in my possession to mail out. zero. 

 

What should I do if I sign up last minute and I do not have my journal yet?

If you wait until the last minute and are ordering internationally your journal might not show up in time for the KICK OFF. That is not a big problem. Just print out a few PDF pages that will be available for download on the group APP,  and use that until it arrives.  

 

I decided I wanted to join the Vegan FIT Bootcamp Challenge after the start date This is a non-automated group training program, so late enrollment is not encouraged. You may choose to enter a program up to 1 week past the start date. It will be your responsibility to catch up by watching the playbacks of the Kickoff Meeting.  

Is the programming already uploaded to the VTA?

No. Fitness and Nutrition programming will be rolled out according to the block training method, not all at once. 

I'm not sure I am fit enough for this bootcamp.

We hear this all the time. YES YOU ARE!

 Remember that is program is as much about nutritional education, as it is physical. This group is for both men and women of all ages and athletic abilities. Fitness programming will start at a beginners level to ensure safety. Full modifications will be given for more advanced participants.  Even if you can only work with 5lbs dumbbells, it is better than nothing. Start somewhere or you will go nowhere. 

I am on my own fitness schedule / program. (training for a marathon, triathlon, crossfitter) What does this bootcamp have to offer me?

 Anyone following their own fitness regimen, be it beginner to endurance athlete level,  is welcome to join the group, since 50% of the course is nutrition based. Also, the accountability factor of our journaling process will help you succeed in any fitness goal you are training for. 

  

How strict is the nutritional programming?

All participants are asked to follow a vegan diet for 6-weeks. We want people who are transitioning to a plant-based diet for the first time to join us without hesitation.  Out of respect for people in the group who are strict vegans for spiritual reasons, under no circumstances will there be sharing of any recipes or photos to the group that contain meat, dairy, eggs, or fish. This is seen as a cause of pain and suffering to many. We know that  many of you will not be vegan 100% of the time. Please aim for progress not perfection. We have an open heart for discussion, and anyone who is struggling to maintain a fully plant-based diet is always welcome to contact Coach Erika directly. 

I really want to do this program, but I can not afford to pay all at once. 

A split payment plan is available. Contact Coach Erika directly if you would like to set up that option. 

4-week Vegan Fit Challenge

4-week Vegan Fit Challenge

$89.00Price

MISSION

 Plant Power Boot Camp's mission is to transform people's health and wellness through strength and conditioning, plant-based nutrition, and positive mindset training.  We strive to deliver science-based fitness and nutrition programming, to form a strong and supportive community, and to offer a variety of high quality services that will exceed our client's expectations. 

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© 2020 Erika Mitchener Plant Power Boot Camp