Thank you for your interest in FlexFit by Romney, we are excited about our meal and workout planning program! For our meal plans, we follow the Macronutrients plan, and for our workout program we use a variety of strength training options customized to fit your needs and preferences. We are passionate about the programs we provide, they come from a ‘teach it how you live it’ lifestyle. In other words, we have been where most of you are or have been – busy mom’s & dad’s, demanding career, lighting the candle at both ends etc. We reached a certain point in our lives (each of us at different times) where we realized we were not eating the best foods, we were not as physically active as we once were, we were getting older, and our metabolisms were slowing down. We wanted/needed a change and began to look at heathier meal options and started weight training at our home. This change was a bit challenging at first, everything is in the very beginning, but eventually we got into a routine and now it is our LIFESTYLE. So, if you are looking to change your lifestyle, even if you need to do it a little at a time, we can help. The most important step is the first one, the subsequent steps become easier as you go!
We are excited to announce that we have officially launched our new fitness app! Our FlexFit Complete tier is priced at $30 per month, but our Flexfit clients (those with a custom plan) will receive $5 off per month. The Complete tier is loaded with several 3-4 day general workout programs with videos featuring Dr. Romney and myself so you are certain you are doing your exercises correctly and Chiropractic friendly. We have several nutritious and delicious recipes all with a special focus on higher protein with full macros per portion listed, and we are working to load many more from week to week including special recipes for the holidays made with little to no added sugars and a great balance between protein, carbs, and healthy fats. There are many videos and resource guides to help with various nutrition topics such as eating heathier when eating out, details on what macros are, just to name a couple. With the ability to track your workouts, and log your nutrition staying accountable has never been easier! You also have the ability to message us and receive training and coaching feedback based upon your workouts and nutrition. Additionally, you can link your smart watches and keep track of your steps, activity and sleep habits. We have also uploaded several 4-5 day workout plans with a specific focus for an additional fee, and a discount provided to our monthly plan clients. We will also offer spouse and family discounts for the monthly fee on the app, so that fitness and nutrition can become a family affair!
Here are some frequently asked questions about our program:
What is a Macronutrients plan?
Macronutrients are the base from where we receive all of our calories, all foods fall into one of three categories; proteins, carbohydrates, and fats – a Macronutrients plan (or Macro Plan) allows for you to eat foods from all 3 categories! Each one serves a critical purpose and need to be consumed in the proper ratio to promote optimal health.
What are the benefits of the Macro Plan?
There are so many, but here are a few:
- You can still eat the foods you love and get into the best shape of your life.
- Macro plans are designed to be sustainable for LIFE, allowing you to have a fun social life while eating healthy foods.
- This meal plan is not only designed for those that want to lose weight. Athletes, including body builders use this method of meal planning, along with those who just want to maintain their weight.
- The macro plans help to build self-control and eating in moderation, something many people struggle with.
Do I need to weigh and measure my food on the macros plan?
Yes, but it is not as bad as it sounds. We teach you methods of meal prepping so that you cook, weigh/measure your food all at once so that you have meals ready to go throughout the week!
How long does meal prep take?
That depends on what you choose to cook weekly. But for us, we spend about 2-3 hours on a Sunday (or whatever day we have available) and we barbeque chicken and steak, as well as any other meat protein we plan to eat throughout the week. We also use the crockpot a lot. While the protein is cooking, we prepare various types of carbohydrates including green beans, asparagus, sweet potatoes etc. The hardest part is grocery shopping and waiting for the food to finish cooking.
Will you tell me what meals to make every day?
Yes and No. We will customize a meal plan based upon your weight loss/gain goals. There is a formula involved to figure out how many proteins, carbs, and fats you need to eat each day. Then we spread those amounts out throughout each meal, breakfast, lunch, dinner and snacks. Take proteins for example, we will write up which protein you should eat at each meal and how much you should consume, we will also offer you substitutions and meal swap options. We also provide various recipes that could include macros from all 3 food categories. It’s ultimately up to you how you choose to eat – follow our recommended meal or meal swap or choose a recipe. The important factor in our meal plans is that you meet your calorie intake (without going over in the case of losing weight) as well as hitting your target goals for each macro category.
How do you customize your workout plans?
Our plans do require weights, but not only the weights found in the gym. If you prefer to workout at home, you can use your own body weight using various techniques that we can show you. If you like going to the gym, we can tailor a weight training program to fit your goals, including losing weight, trimming and toning, or bulking and getting ready for competition. In order for you to see minimum changes in your body contour, you will need to invest at least 3 days working out for at least 1 hour per day.
What sets your program apart from other personal trainers?
Well first and foremost you are going to be working with a Doctor of Chiropractic, someone with over 20 years’ experience with health, fitness and wellness. Dr. Romney also has his NASM Physique and Bodybuilding coaching certificate. He has extensive knowledge about supplementation, and how the body works with regards to proper nutrition. He also knows the proper mechanics of body movement when it comes to lifting weights to help curb common injuries. Dr Romney also has first-hand experience on stage and knows what it takes to get to the next level as he has qualified for nationals in the men’s physique class. Dr Romney has been an avid ‘gym goer’ for most of his life, he was an athlete on the field in his younger days and has been a part of youth sports for many years with his son and daughter both playing basketball at an elite level. Shauna has been along side Dr. Romney for 29 years and has gleaned knowledge from him regarding health and nutrition and is largely responsible for cooking nutritious and delicious meals for the whole family. Shauna has been actively working out in the gym throughout her life, even with younger children at home. She has coached youth basketball for over 10 years and has recently received her NASM certificate in Physique-Bodybuilding and nutrition. She has many years of ‘real world’ experience being a busy mom, business owner, and still finding time to get into the gym. When you work with FlexFit by Romney, you are getting 2 nutritionist and personal trainers for the price of 1!!
How much does your program cost?
We require everyone interested in our program to have a consultation first, so that we can get some general information from you regarding your current eating and working out routines as well as learn more about your health and wellness goals. We will explain our program in more detail and how we can customize a plan that fits both your goals and lifestyle. This consultation cost is $50 and takes about 30 minutes. We offer a couple different programs for meal planning and weight training including month to month for those who just want to ‘try it out’ or who have very short-term goals. Those plans are $50 for a one-time workout plan and $100 for a one-time meal prep plan; you can do both for $150. A 3 month plan is $425 for both a workout and nutrition plan.
We are passionate about health and wellness; it has become a lifestyle for us. We are excited to share our knowledge with you and most importantly work alongside of you on your health and wellness journey. Please schedule a consultation and let us help you create a FlexFit Body.