I want to welcome you to Top Level Fitness! Our programs are the #1 Metabolic Training Programs in Naperville, and we’re proud of it!
We set up this webpage for you, as a new client, as a start-up guide so you are completely set up for success in your journey with us! Let’s first start with the “3-Step Quick Start Guide”.
3-Step Quick Start Guide
STEP 1) Food Logs – www.myfitnesspal.com. 50% of your results come from nutrition. Start a free account here and start food-logging right away.
It’s a great nutrition tracker website and it’s gives you the calorie, fat, and carbohydrate breakdown of all the foods you eat.
There is also available free iPhone and android app so you can use it on the go.
In order to be able to help you it’s very important to follow the next few steps:
- Sign up for MyFitnessPal account with your First and Last name as an User Name and send us a friends request to firstname.lastname@example.org.
- Enter your current weight, goal weight and additional personal information
- From Home Screen go to Settings=>Dairy Settings=>Nutrients Tracker (Add Sugar and Fiber fields); in Meal Names add additional snacks fields; and in Dairy Sharing change it to Friends Only or Public (that is very important in order for us to be able to keep track on your nutrition)
- Go to Settings=>Profile privacy settings, and make sure it is NOT Myself Only
Now we are friends and we can monitor your nutrition in any moment so we can help you reach your goals.
STEP 2) Meal Plans. Visit our Meal Plans Page. You’ll find our meal plans located there. For women, start with 1,300 – 1,500. For men, go 1,700, and if it’s not enough calories, add in a protein shake.
STEP 3) Cardio homework. Make sure you burn calories on your non-workout days! You can do it on a treadmill, or jogging outside, riding a bike, using an eliptical, or even doing jogging in place and doing jumping jacks in your living room. There are many ways to do interval training.
Now, let’s start with the biggest step in your training, setting the correct mindset. Your mindset will determine your success more than anything else.
You really only need 3 things to succeed in fitness, or anything else in life – desire, commitment, and consistency. With these three things, anything is possible. However, before we can start anything, we first need to visualize where you’re at now, and where you want to go. Then you’ll put everything in writing. This process will be your roadmap to your success. Once you’ve finished writing down your goals, feel free to e-mail them to us at INFO@TOPLEVELFIT.COM.
We’ve set up the “New Client Transformation Tool-kit” for you below. But first, let’s start with the correct mindset!
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The first step – visualization.
Humor me for a moment, and allow yourself to visualize and think without limits. I’d like you to slow down for a moment. Don’t worry, the “rat-race world” will be there when you’re done…but for now, just relax. Bring an awareness to your breathing. Let your shoulders drop, and release some of the tension. Breathe into your abdomen for 10 slow breaths. Seriously…stop what you’re doing and just count 10 slow breaths. Each time you count a breath, let your stomach muscles soften, and your temples, eyes and neck muscles relax. Go ahead, do this now.
Now that you’re relaxed, it’s time to think big thoughts, and like a seed, plant them in your mind so the idea will grow. I’d like you to first think about where you’re at in your life right now. What has been going on with you lately, and how has your life circumstances been building stress up in you? Everyone has stress, but we don’t often look at it directly.
What does the stress built up in you feel like? How do you feel about yourself, your body, your life right now? If you’re discontent with anything in your life, that’s a good thing. Without discontent, you won’t stand a chance to succeed if weight loss and fitness is your goal. What you are learning right now is that your discontent is the most powerful fuel you can ever find in creating the first key element in your success – Desire!
Now that you’ve connected with your stressors, put that aside. Relax again. Do you see how much easier it is to bring back that relaxed state once you’ve already done it? Everything takes practice, and I’d like you to practice that relaxed state a few times per day. From now on, I want you to know that part of your training is to stay in a state of relaxation for yourself as much as possible during your day. (This will help with weight loss directly, by lowering the stress hormone, Cortisol, which is responsible for the body storing fat in the abdominal region.)
Now, we’d like you to visualize your perfect body, and more importantly, how you’d like to feel in that body. First, picture it in your mind. What do your clothes look like on you? How does your waistline look? How about your arms, legs, chest and back?
Allow yourself to visualize without limits. This is a very important exercise to get your subconscious mind aligned with your conscious goals. Now, visualize yourself in your new body, doing the things you’d like to do, with the people in your life who are special to you (or maybe even people who are yet to be in your life). Spend some time playing with this visualization. I assure you, it’s not childish or foolish. The worlds leading CEO’s, super-achievers, and people who’ve gone through major body and life transformations have all done techniques similar to the visualization and relaxation techniques I’m sharing with you now.
Now that you’ve visualized this new body, and this new feeling of how you’d like to look and feel, write it down. Writing is one of the most powerful tools to align your subconscious mind with your conscious goals. Here, you’ve built your castle in the sky. Now it’s time to build the foundation underneath it.
Below are the tools to help you with your journey with us. Remember, it’s desire, commitment and consistency that will get you there, and our personal trainers and your new workout friends at the gym are your built-in support system, here to help you along the way!
Meal plan options
Most women will use between 1,300 and 1,500 calories. For men, try 1,500 – 1,700 calories, or if that’s not enough, add in a protein shake (100-200 calories). http://toplevelfit.com/meal-plans/
Whether you decide to use our meal plans, or stick with your own program, we highly recommend logging your foods. Studies show this is the #1 thing you can do to ensure your weight loss results. Don’t make the mistake of thinking you’ll lose weight through exercise alone.
Our workouts are always different. We are constantly changing it up so your body doesn’t adapt, and so the workouts are always fresh and new. One of the reasons people come to workout even after they’ve hit their goals is that our program is fresh, new and exciting all the time. It makes sticking to a fitness lifestyle much more easy to stick with.
You can do it on a treadmill, or jogging outside, riding a bike, using an eliptical, or even doing jogging and jumping jacks in your living room. There are many ways to do interval training.
Visit our blog regularly for fitness tips, adventures, and fun and interesting fitness topics!
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Final words of wisdom
Remember, this isn’t 24-Hour Fitness. You’re not attending a big box gym. We don’t care about fancy treadmills with TV’s on them. This is personal training studio.
Personal Training is a journey. It’s the real-deal when it comes to training. You will work, sweat, achieve. There aren’t too many other experiences in the fitness world that can give you what working with personal trainer can give you. But remember, just like life, what you get out of our programs depends on what YOU put into it.
Welcome to Top Level Fitness!
Zack Todevski – CPT, CNS,CSCS, Founder/Director, Top Level Fitness
Metabolic Training Expert