EXPERT FITNESS & NUTRITION PROGRAMS
DESIGNED TO HELP YOU:
CUT BODY FAT
YOU WILL GAIN:
YOU WILL RECEIVE DAY TO DAY:
GET ACCESS TO OUR PRIVATE FORUM
LIVE WORKOUT SESSIONS
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.
That is why Plant Power Boot Camp programs follow a
'Block Training Formula'.
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.
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.
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 )
✅ 30% OFF 1-TO-1 ONLINE PRIVATE TRAINING SESSIONS
Programming is designed around the 'Three Pillars' of fitness
Strength Training / resistance
Cardio training / endurance
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
Members of the group receive PPBC's Vegan Recipe Pack which includes;
40 Vegan Recipes
Integrated with My Fitness Pal
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 system. Coach 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?
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.
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.
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