Welcome to the Lifestyle Program
“Body University provides consistent, high-quality, and appropriate health and fitness advising, monitoring, mentoring, and nurturing to ensure your physical and personal success. We believe that with all of the support services available no client will earn less than their own specific goal. Even so, your success depends on how well you take responsibility for your actions and efforts, including taking the initiative to achieve physical excellence. This site will be your guide for the duration of the A-Team Enrollment. We look forward to assisting you on your journey.”
Download the Body University app. Here you will be able to modify any reservations for in-person training.
Bookmark the WellnessLiving online store. This desktop version allows you to view purchases, update billing info, pending payments, and more. Use the email you provided when registering.
What to expect
Complete the above questionnaire.
Take your starting photos and weight. You may choose to wear a swimsuit or shorts and sports bra for your photos. Natural lighting will work best. Take photos with the camera hip level and in a relaxed pose of the front, sides and back.
Photos and starting weight must be submitted in order to receive your meal plans. Email photos to francine@bodyuniversity.com.
You receive a text message to subscribe to your program Calendar (sample below).
Your program specialist will be reaching out to schedule your initial program overview phone call.
Things you need:
Digital food scale
Body weight scale
Heart Rate Monitor (approved heart rate monitors are the Apple Watch, Polar FT4, and the Polar FT7).
Program Calendar
A program calendar will be created for you. This calendar will include the following:
Cardio assignments: You will follow the assigned cardio until an update is scheduled on the calendar. The cardio may change weekly or every other week. Please use a heart rate monitor to track calories burned.
Scheduled carb cycle days: You will add the additional carbs to your meal plan.
Scheduled re-feed days: You will replace 1 to 2 meals from your meal plan with the assigned cheat meal.
Carb Cycling Key
A high-carb day will be directed on your program calendar. On the specified day, you will add the suggested carbs in addition to the meal plan you are following. You may use the food items in the key below or use the macro value of the carbs to choose your items.
Example: You are scheduled for a 50g carb cycle. You will add items under the 50g tab (oats, sweet potato fries, and strawberries) to your meals that day.
Note: On specific carb cycling days adjust the baseline diet fats not to exceed 15g to 20g fats.
Cheat Meal Key
A scheduled cheat meal will be directed on your program calendar. On the specified cheat meal days, remove 1 or 2 meals from your baseline meal plan. This will allow for some wiggle room as it relates to fitting the cheat meal into your day. No need to track the cheat meal as long as it falls within the constraints of the key below.
Example 1: Remove meals 4 and 5 from the baseline diet in order to accommodate the "Light Sushi" dinner.
Cardio Key
You will follow the assigned cardio until an update is scheduled on the calendar. The cardio may change weekly or every other week. Please use a heart rate monitor to track calories burned.
Cardio Session: Incline Treadmill
Guidelines
• Incline walk at a steady pace. This cardio assignment is post-training. The cardio duration is 200 calories. The cardio frequency is 5 out of 7 days.
Cardio Session: Stairmaster
Guidelines
Stair climb at a steady pace. This cardio assignment is post-training. The cardio duration is 200 calories. The cardio frequency is 5 out of 7 days.
Cardio Session: Stairmaster Intervals
Guidelines
This cardio assignment is post-training. The cardio duration is 200 calories. The cardio frequency is 5 out of 7 days.
• Interval 175 calories but cruise 25 calories
Cardio Session: Treadmill Jog
Guidelines
This cardio assignment is post-training. The cardio duration is 30 minutes. The cardio frequency is 5 out of 7 days.
• Steady pace jog for 30 minutes. No need to monitor calories.
Workout Guide
We suggest a minimum of 3 days of strength training. Click the links for a written gym workout or check out the pre-recorded zoom workouts to do at home.
You have the option to do the in-person group training classes at a separate cost.
FAQs
Q: How often do I get a new meal plan?
A: You will receive four suggested meal plan at the start of your 8-week program. This will be your baseline meal plan for four weeks. We will then use a flexible dieting approach for the remaining four weeks.
Q: Can I contact my program specialist at any time?
A: You can easily access your coach via text for any questions that aren’t already answered here. We will respond to you during regular business hours. Jason 619.822.3996 Francine 619.384.7579
Q: Do I have to use the recommended heart rate monitor?
A: No. You can use any heart rate monitor that calculates heartbeats per minute with the use of a chest strap. The recommended heart rate monitor is the Polar FT4 or FT7. The Polar brand is known to be tried and true for accuracy. The Apple Watch is another option.
Q: Where can I find a Polar Heart Rate Monitor?
A: Any large retailer (i.e. Best Buy, Target, Walmart, or Frys). Tip: Best Buy will price match other retailers.
Q: Do I have to eat all my meals?
A: The suggested meals given in your plan do not have to be completed entirely. For example, if you’re not hungry by the end of the day and had 5 of your 6 meals we suggest not eating the 6th meal.
Q: How often do I eat a meal?
A: For best results, only eat when you’re hungry, but follow the meal numbers according to your plan. For example, eat Meal 1 first Meal 2 second, etc.
Q: What if I eat more protein than what’s in my meal plan?
A: Eating more protein is not harmful to the suggested program provided, however, it will count towards your calorie totals.
Q: Can I use condiments? Can I have sodium?
A: Yes, but be mindful of the content and serving size. We suggest using sodium in moderation. Stay below 2000 milligrams per day.
Q: Why is sleep important?
A: Lack of sleep can impact your conditioning and make the body retain water. Therefore, this may delay or manipulate the suggested program in place.
Q: How much water do I need to drink?
A: For best result, work toward a gallon to a gallon and a half. Just be consistent.
Q: Can I swap macros?
A: Yes, if necessary. However, it is highly recommended to follow meals and meal times accordingly. Compliance helps for the most accurate assessments to body responses which are needed to implement necessary changes to the program throughout the duration.
Q: Can I swap vegetables?
A: Yes you may swap vegetables out as they are not considered to impact calories or carbs. Please avoid corn, peas, carrots, and tomatoes unless specified in the meal plan.
Q: Does my food have to be brand specific according to the meal plan provided?
A: No. For example, your suggested meal plan states 2 Lightly Salted Quaker Rice Cakes and each rice cake has 7 grams of carbs with a total of 35 calories. You see that Vons has the Lundberg Lightly Salted Rice Cakes and each rice cake has 14 grams of carbs with a total of 60 calories. If you were to purchase the Lundberg Lightly Salted Rice Cakes, you now can eat 1 rice cake to match the macros of the 2 Quaker Rice Cakes suggested in your meal plan. *Keep in mind when adjusting brand or substituting, the further you are from the macro projection given the harder it becomes to direct the course of the program/diet. Also, be mindful of the total number of calories and be sure that it’s a reasonable distance from the original projection.
Q: Can I drink coffee?
A: Yes, you may have coffee in moderation along with sugar-free creamer and stevia.
Q: When assigned cardiovascular specifications can I change the type of cardio?
A: For the best results we recommend that you stick to the specifications given as best you can. Cardiovascular specifications are assigned custom to each individual and for specific results. If for some reason a specific piece of cardio equipment is unavailable to you, you may swap your cardio specifications to another machine. For example, if your program calls for 25 minutes of intervals on the Stairmaster, yet one is not available, you may utilize the treadmill for 25 minutes intervals instead. Please keep in mind that any cardio swap needs to match in intensity and time constraint.
Q: Can I combine my morning and evening cardiovascular as one session?
A: For best results, we recommend following the specific assignment. If two cardiovascular sessions are assigned, a morning and evening split will give you the best results. Suggested evening cardiovascular is done post-workout.
Q: Can I travel during my program?
A: Yes, as long as you can adhere to the program and practice full compliance for the duration of the trip.
Q: How do I travel/fly with food?
A: You may have to swap macros for healthy options such as almonds, quest bars, greek yogurt, jerky, etc. You can also freeze food and take it through the security checkpoint in a carry-on. You may want to post this question to the FB group page and ask for any tips from fellow competitors to share from their experience.
Q: It’s supposed to be the time of the month for me but I haven’t got it yet, is this normal?
A: Consult your physician. This has been common due to low body fat levels. Also, your body is going through foreign changes that may affect your hormone level.
Q: I’m having trouble using the restroom. Is there anything I can take to help me?
A: Consult your physician before taking any supplement(s) or stool softener to help increase bowel movement. To aid in digestive discomfort we suggest Magnesium supplement first and if symptom(s) persist try taking Metamucil supplement (supplement(s) can be found at any local drug store, i.e. CVS). Take a supplement(s) separately and as directed.