Frequently Asked Questions
General Questions
What is Legacy Fitness & Nutrition?
Legacy Fitness & Nutrition offers premier online coaching services including fitness, nutrition and habit coaching (think sleep, recovery, etc…) to help clients achieve their health goals from anywhere. We use proven methods for sustainable results delivered through a convenient app so your coach is with you every step of the way.
How does online coaching work with Legacy Fitness & Nutrition?
No need to meet a trainer at the gym, coordinate specific times to workout, log into a video call, or deal with missed or cancelled appointments. With online coaching at Legacy Fitness & Nutrition you get customized plans using proven methods for workouts, nutrition guidance, weekly check-ins, direct messaging with your coach and more! You can workout anywhere, at any time, on your schedule.
What kind of expertise do your certified experts have?
I hold several certifications from the International Sports Science Association (ISSA) and National Council for Certified Personal Trainers (NCCPT) including Elite Trainer, Certified Personal Trainer, Specialist in Strength and Conditioning, Nutritionist and Online Coaching. I served as a United States Marine, having served three tours in Iraq, specializing in counter-terrorism. I also hold a 2nd degree black belt in Chayon Ryu Martial Arts (karate, taekwondo, kung fu and hapkido), with over 30 years experience.
What platform do you use for delivering your services and virtual support?
Our services and support are delivered through user-friendly, industry leading platforms. We use Trainerize to deliver workouts, nutrition guidance, habit reminders, check-ins and direct messages. This is where you’ll track your progress and will be the “hub” for your program. We also use Demotu for functional movement assessments. Expect an initial assessment and follow up assessments to measure progress throughout your program. These assessments are quick and easy to complete, taking only a few minutes and have easy to follow, detailed video instructions.
Services and Packages
What services are included in the Fitness & Nutrition Coaching package?
This includes everything you need to look and feel your best! You get personalized workouts using proven methods. Nutrition guidance based on your needs and goals. We do a movement assessment to get insights into any areas to focus on. We’ll do weekly check-ins with feedback and accountability assistance. You have direct access to your coach for any questions or changes you need. We can make real-time adjustments to your program as needed. And of course you can track all your progress and meals right in the app.
What is the difference between the 16-week and monthly Fitness & Nutrition Coaching packages?
Since transformations don’t happen overnight, and every body is unique and has different goals and challenges, we recommend the 16-Week Fitness & Nutrition Coaching package as a base starting point. But we understand some people may be new to working with a coach and might not be ready to invest in themselves without trying it out first. That’s why we have the monthly package for $300 per month. Both packages offer the same core services, but our 16-Week package saves $200 over the monthly package during the same 16 week period.
What does the Fitness Coaching Only package include?
The Fitness Coaching Only package includes the assessment and fitness aspects without the nutrition. You’ll still get the weekly check-ins and feedback, but we won’t track or provide nutrition guidance. Because nutrition is such an important aspect of health and fitness we only recommend this if you’re already working with a dietician or nutrition coach and just need help with the fitness aspects. Your nutrition WILL affect your workouts, recovery, weight loss, strength gains, etc… We only offer this package on a monthly or weekly basis, but choosing the Fitness & Nutrition packages saves money over purchasing each individually.
What does the Nutrition Coaching Only package include?
The Nutrition Coaching Only package only includes nutrition guidance and tracking. This does NOT include the functional movement assessment or workout plans. We’ll still do weekly check-ins and feedback, but won’t design or track your workouts. Because exercise is such an important aspect of health and fitness we only recommend this if you’re already working with a coach or personal trainer (or maybe you have years of gym experience, but need help getting those cravings under control). We only offer this package on a monthly or weekly basis, but choosing the Fitness & Nutrition packages saves money over purchasing each individually.
Can I purchase fitness coaching or nutrition coaching on a weekly basis?
Yes! Both the Fitness Coaching Only or Nutrition Coaching Only are available in weekly packages for $80 per week. Keep in mind this is our most expensive price point and only meant to be a “trial” to see if coaching is right for you. Since you won’t see significant changes in a week, this is more to “test it out”. For example, if you were to do both the weekly Fitness Coaching and Nutrition Coaching, that’s $160 per week which would be $640 for the month, significantly more than the monthly combined package.
Do you offer personalized plans for all clients?
Yes! We personalize all our programs based on your needs. We’ll gather information about your current situation and your goals and come up with a plan to reach your goals. We use proven methods to reach your goals whether it’s weight loss, strength gain, recomposition, etc… You’re not buying a plan that was created once and sold over and over online. The workouts, although pulling from a library of exercises and may be arranged similar to someone with similar goals, are designed specifically for you. Your macros are based on your body’s needs that are calculated using your information (height, weight, goal, etc…). We also make adjustments as we go based on your results and feedback. It’s not a one-and-done approach, it’s a journey that we’re here to help you with every step of the way.
How are my personalized calorie and macronutrient need calculated?
These are calculated using your inputs such as age, sex, height, weight and activity level. There are several formulas used to calculate this, we use the Mifflin-St Jeor equation:
Females: (10*weight [kg]) + (6.25*height [cm]) – (5*age [years]) – 161
Males: (10*weight [kg]) + (6.25*height [cm]) – (5*age [years]) + 5
Multiply by scale factor for activity level:
Sedentary *1.2
Lightly active *1.375
Moderately active *1.55
Active *1.725
Very active *1.9
But we make this very easy for you with out FREE BMR and Macro Calculator you can check out right here
Pricing and discounts
What is the monthly cost for EACH PROGRAM?
The 16-Week Fitness & Nutrition Coaching program is $1,000 per 16 weeks.
The monthly Fitness & Nutrition Coaching program is $300 per month.
The monthly Fitness Coaching Only program is $200 per month.
The monthly Nutrition Coaching Only program is $200 per month.
The weekly Fitness Coaching Only program is $80 per month.
The weekly Nutrition Coaching Only program is $80 per month.
All programs are set up on a recurring payment, which can be cancelled at any time via written notice and will take effect at the end of the current billing period. See program agreement for details.
What payment methods do you accept?
We accept most major credit cards, ACH payments, PayPal and Venmo. Financing MAY be available for some clients purchasing larger packages (over $1,000) through Intuit Credit Karma at invoicing. Please see invoice for option details. You can also visit https://financing.app.intuit.com/home for more info, terms and conditions.
We do NOT accept cash, checks in the mail, money orders or cryptocurrencies.
Do you offer any discounts on your services?
Legacy Fitness & Nutrition offers a “Hero’s discount” for active duty military, veterans, and first responders (law enforcement, fire and medical). We also offer discounts for students/teachers, martial artists and amateur radio (ham) operators. Proof required. Contact us directly at info@legacyfitness.coach for details. Thank you for your service!
Why discounts for martial artists and amateur radio operators?
As the founder of Legacy Fitness & Nutrition and being a lifelong martial artist myself, I know the importance of being in peak health. Unfortunately too many neglect this aspect and I want to help change that. I’m also an amateur radio operator and know that during times of emergencies (like hurricane Helene in 2024) amateur radio operators can often be found volunteering.
Program Details
How are personalized functional movement assessments conducted?
Since we’re 100% online, we use a revolutionary tool called Demotu to do functional movement assessments. The easy to use app provides 3D movement analysis for remote assessments and provides instant scoring and analysis. This helps us identify limitations, asymmetries, and opportunities for improvement as we design your training program.
What do weekly check-ins entail?
Weekly check-ins include various weight measurements, photos (since the scale doesn’t tell the whole picture), feedback on nutrition (if applicable), feedback on sleep/rest, stress levels and other factors that will affect your health and fitness. This is all done through the messaging feature right in the app.
How do you provide accountability assistance?
We’re able to see your workout and/or nutrition logs and provide assistance as needed. If we see missed workouts or nutrition not being logged, we’ll ask about it. We’ll work with you to get back on track. You’ll have someone you can go to when you’re not motivated or need perspective along your fitness journey. Even though I was a Marine, there are no drill instructors here; we’re here to work with you and give you strategies that will last.
How can I ask questions directly to my coach?
Of course! This is highly encouraged. Your coach is most effective when communication is open and honest. We can’t help if we don’t know there’s a problem. All communications are directly through the app. We’ll work hard to reply quickly, but never more than 24 hours for any questions. Of course plan adjustments may take more than 24 hours depending on how much needs to be adjusted.
How are real-time plan adjustments handled?
Whether it’s setting up the initial plan or making real-time adjustments this can take a little time. We’ll work with you to set a “program start date” with at least a few days to design your program and give you time to prepare for it. For real-time adjustments, depending on how much needs to be adjusted this can be done same day or could be a change we make for exercises the following week. We also will periodically update your plan based on your progress and goals. We split these into macrocycles (your whole plan), mesocycles (smaller cycles that might be a month or number of weeks, e.g. 6 weeks) and microcycles (typically a week). But let me stress, if your plan does NOT change as often as you expect it’s NOT because we’re not paying attention, it’s because what you’re doing is WORKING and that’s what we want the program to do for you.
Is there an app for tracking workouts and meals?
Yes! You’ll get access to both Demotu (for functional assessments) and Trainerize (your training “hub”) at no additional cost to you. Using Trainerize you’ll be able to track your workouts, log your meals, see your progress, communicate with your coach and much more. You can adjust your schedule if you miss a workout or even add additional workouts. When onboarding you’ll receive an invitation link to download each app.