DESCRIPTION & PURPOSE

WHAT IS THIS PROGRAM?

For people that workout but want to achieve better results. Extended personal fitness coaching that goes beyond your current 2 to 3 hours per week of effort.

WHY IT’S NEEDED

168 hours in a week. Most people will only put in 2 or 3 hours of effort per week with a coach, by themselves etc. Out of the 165 of 168 remaining hours per week, very little effort or inadequate. What usually happens in the remaining 165 hours?

• Eating wrong foods
• False sense of your actual caloric deficit
• Not motivated to do the additional exercise to meet your goals.

How can the XOC program help?

• Reminders on what to eat, provide where to get food and recipes.
• Evaluate a client’s activity to assure we have a caloric deficit.
• Continuous Expert Advice on how to improve your fitness program

WEEKLY REQUIREMENTS

IDEAL GOALS

• Gain strength, lose fat
• Build physical endurance
• Improve in physical sports
• Live healthier and longer
• Slow down sarcopenia
• Alleviate joint pain

MINIMUM WEEKLY EFFORT NECESSARY?

• 2 hours of strength training
• 2 hours of aerobic training
• Perform at 70% to 85% intensity
• Follow the nutrition recommendations to a minimum of 80%

COACH EXPECTANCIES

• Be consistent on schedule, less cancellations
• Perform at least 90% of your workout assignments
• Communicate with your coach on relevant fitness issues
• Pursue new fitness goals on a regular basis

HOW MANY EXERCISES DO I NEED TO LEARN

Too many influencers and coaches are trying to sell you programs with many fancy exercises. Realistically most people don't need to learn more than two dozen exercises to make great progress! Most of the compound movements develop so many muscles that targeting specific muscles might be a waste of time. To improve a functional lifestyle, this can be obtained by learning six general exercises along with their variations. Specific athletes may need more movements to learn however for aesthetic and the athletic appearance, you may need only around 14 exercises. Basically your exercises should involve these types of movements:

FORWARD PUSH, UPWARD PUSH, BACKWARD PULL, DOWNWARD PULL, LEG PRESS, LEG CURL-FLEXION, LATERAL MOVEMENT, HIP FLEXION, TRUNK TWISTING, TORSO FLEX AND EXTEND, ADDUCTOR, BICEP- TRICEP, FLY, REAR FLY

GOLDILOCKS ZONE OF TRUE FITNESS

5 CATEGORIES OF THE GOLDILOCKS ZONE

The Goldilocks Zone in fitness is when a person has achieved an average or better level of fitness in all recreational fitness categories. This person is physically ready to take on new physical challenges.

• Intermediate Strength Level - For every staple movement such as Barbell Squat, Bench Press, Deadlift, Lat Pull, Row, Overhead Press. You should lift an intermediate amount of load according to your body weight and age. See the statistics at StrengthLevel.com
• Intermediate Endurance Level - According to your age, can you rank as an average runner? Example: one mile within 8 minutes?
• Intermediate Mobility Level - Do you have flexibility with strength. Are you able to squirm around the ground without pulling a muscle?
• Intermediate Agility Level - Can you play recreational sports and keep up with your kids? This person has quick feet and can change their movement directions without hesitation.
• Fair Body Composition - Are you carrying more than 25% bodyfat? A good body composition amount for adults between the ages of 25 to 40 is usually around males under 21% , females under 25%.

B.R.A.V.E.M.A.N. STRUCTURE

The XOC PROGRAM, involves "secret sauce" learning. The BRAVEMAN acronym stands for 8 categories. Each category is discussed in detail in a private setting. Most of the content in this section is proprietary and not published on the internet.

The purpose on learning this section is to significantly broaden the perspective on how to foresee fitness. The BRAVEMAN section was developed from decades of personal training experience, case study research and analytics.

STEPS

• Contact John Destacamento at sweatstudio@gmail.com
• Schedule a free 20 minute Consultation, phone or video call.
• Schedule a free 45 min Fitness Assessment
• Create a free EfitX account
• Perform your Fitness Assessment
• After results are acknowledged, discuss which program is best for you.
• Discuss equipment necessary
• Set up appointments
• Make Payment via PayPal or Venmo

PAY ONLINE

Currently we can only accept payment by Venmo or PayPal.

VENMO HANDLE: @john-destacamento
PAYPAL HANDLE: john@webwizzy.com

PRICING

HYBRID PERSONAL TRAINING COURSE

• 12 Week Program: 6 wks home visit sessions then 6 wks online guidance
• 12 One-on-one personal training sessions (55 min ea)
• 12 Workout Assignments via EfitX
• Includes 3 consulting sessions at 25 min each.
• XOC Video Access (2 new educational videos each month)
• $899 (12 WEEKS)
  

90 DAYS ONLINE FITNESS COURSE

• 12 Workout Assignments via EfitX
• Includes 3 consulting sessions at 25 min each.
• Includes 25 min Video Call Fitness Assessment
• XOC Video Access (2 new educational videos each month)
• $249 (12 WEEKS)
  

30 DAYS ONLINE FITNESS CONSULTING

• 4 Workout Assignments via EfitX
• Includes one consulting session at 25 min.
• Includes 25 min Video Call Fitness Assessment
• XOC Video Access (2 new educational videos each month)
• $99 (30 DAYS)
  

FITNESS ASSESSMENT DETAILS

The assessment covers 6 categories and is to help determine the client's fitness level, limitations and any special needs. Each category is scored between 1 and 10 (10 best). The score will help determine the ideal customization of the program. For Buddy Sessions, if scores between buddies that are too variable, one-on-one personal training would be more ideal. A one person Fitness Assessment is usually 45 minutes duration and is free of charge.

• Minimum of 8 x 8 exercise space, equipment provided but if client has equipment it would be helpful.
• 1) Gather medical history and goals
• 2) Posture Analysis
• 3) Structure Integrity
• 4) Flexibility Analysis
• 5) Balance & Coordination
• 6) VO2 Recovery
• 7) Strength analysis in planes of motion
• 8) Results discussion
• 9) Enrollment/Schedule/ Results Document follow up