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 healthier 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! 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:

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 4 days working out for at least 1 hour per day.

Are your plans realistic for busy working mom’s & dad’s?

We think so, yes. Being the parents of 2 busy children, we believe you can still cook healthy meals for the whole family that taste delicious and still have time to drive your kids to their activities etc. In fact, I have found that having to cook only once per week gives me more time during the week to spend time with my kids, go to the gym, and still get my housework done. Another added benefit is that I don’t have to stress out every morning about what I’m going to make for dinner! Our workout plans are designed to fit your lifestyle. If you have younger children at home and are unable to find a sitter for them, we can customize a weight program for you to do at home using thera-bands, dynamic ball, home weights or even just using your own bodyweight.

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 few different programs for meal planning and weight training including a one month for those who just want to ‘try it out’ or who have very short-term goals, the cost is $150 for a 4 week plan. Our 4-week plans do require an additional consultation and $50 fee to add another month.

For those who are looking for a lifestyle change and wanting something more long term and sustainable, we offer two options;
3 month or 6-month (12-24 weeks) that includes constant check ins and monthly evaluations and changes to both your workout and meal programs; the cost is $425 and $750 respectively. There is no additional cost to continue for an additional 3 or 6 month/12-24-week program. Please know that it takes at least 6-8 weeks in order to see MINIMUM results in your body contour – IF YOU STAY CONSISTENT WITH YOUR PLANS!!

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.

Flex Fit by Romney