EVOLVE 4LIFE
EVOLVE 4LIFE
NUTRITION, EXERCISE & LIFESTYLE COACHING
NUTRITION, EXERCISE & LIFESTYLE COACHING
Only a few more steps & you’ll have made a decision that will completely change your life.
This decision- 99% of people never have the courage to make- which is why 99% of people never change-
their body, health, mind or life. You can be in that 99%- OR YOU CAN BE THE 1%- it’s all up to you.
I CAN HELP YOU BE THE 1%.
THIS COULD BE YOU!
FB: Gracie Record
-NUTRITION-
PERSONALIZED MACRO & CALORIE CALCULATIONS-
based on your specific goals with weekly adjustments when needed.
ONE PERSONALIZED MEAL PLAN-
based on some of your favorite foods mentioned in your consultation.
Allowing you to start seeing progress day one- while you begin learning how to use Flexible Dieting.
ACCESS TO MY NUTRITION INTRO HANDBOOK-
with education on nutrients, macronutrients, flexible dieting & IIFYM.
MY HANDBOOK TEACHES YOU EVERYTHING YOU NEED TO SUSTAIN THIS LIFESTYLE-
How to dine out, travel, have drinks & attend social events without fear of losing progress.
Steps to break down homemade recipes- my best meal planning & prepping tips-
plus answers to common questions about flexible dieting & nutrition.
MY STEP BY STEP GUIDE TO- SET UP & EASILY USE MY CALORIE TRACKER-
the most user friendly food tracking app out there- I've personally used this app since 2010.
MY COMPLETE GROCERY GUIDE-
50 page grocery guide to make grocery shopping for carbs, fats & protein- simple & easy.
-NUTRITION-
MY RECIPE BOOK- VOL.1 & HOLIDAY RECIPE BOOK-
full of single & family size dishes with individual serving size & macros already broken down.
You'll learn how to fit all your FAVORITE MEALS OUT- all your FAMILY STAPLES-
all your FAVORITE SWEET TREATS + a ton of new, delicious foods-
you never dreamed could be on a diet-into you meal plan- EVERY DAY.
THIS IS HOW WE'LL BREAK YOUR YO-YO DIET CYCLE.
PERSONALIZED EXERCISE PROGRAMMING-
based on physical abilities, aesthetic goals, weekly schedule & individual personality.
HOME OR GYM PROGRAMS-
assigned through Google Sheets- making it easy to track your weight & reps hit during workouts-
so I'm able to access, adjust & assign weekly programming to guarantees progress is made weekly.
Workouts are 45-60 minutes max- customized per person & easily adjusted for life.
EVERY EXERCISE IS ATTACHED TO A VIDEO DESCRIPTION-
with form & technique cues. You'll be encouraged to video & submit specific exercises each week
for me to view & make any form/technique modifications to keep you safe & maximize progress.
PERSONALIZED CARDIO ASSIGNMENT-
for cardiovascular health only. We do not use cardio to lose weight- we EAT to lose weight
& use cardio as a tool if/when needed. Most of my clients do 20 minute walks 2-4 times a week.
-TRAINING-
YOU'LL RECEIVE MY TRAINING INTRO HANDBOOK-
with additional education & resources about all things training, exercise & movement-
different styles of training & cardio, different supplements & my supplement guide, food timing,
training terms & most commonly asked questions about training, exercise & movement.
ACCESS TO MY EXERCISE LIBRARY-
with over 400 different exercises categorized & linked to video descriptions.
MY WHOLE PROGRAM- TRAINING, NUTRITION & CARDIO-
ARE ALL PROGRAMMED TOGETHER TO BUILD "LEAN MUSCLE"-
Meaning- you'll add maximum muscle- doing minimal cardio- eating as much food as possible-
WHILE LOSING UNWANTED BODY FAT & RECOMPING YOUR BODY.
-TRAINING-
Being able to live a healthy lifestyle means learning & understanding the 80/20 balance.
80% of the time you’re on track- with macros, workouts, cardio, steps, water-
all variables that allow you to reach your weight loss & health goals.
The other 20% of the time- you live presently- not on track-
but not completely ignoring your healthy habits either.
You’ll learn how to enjoy date night with your husband- girls night out- vacations & holidays with your family.
This balance will allow you to enjoy life’s precious moments without guilt, anxiety or stress of “falling off.”
I’ll provide nutrition, exercise & lifestyle tips/advice for all parts of this journey-
so you have clear direction during every seasons of life- which keeps you moving forward towards
your health & fitness goals- 365 days a year- no matter what life throws at you.
“Having the best body in the world is pointless if you can’t go out in the world freely & enjoy life- in the body you’ve built.”
-LIFESTYLE-
DAILY ACCOUNTABILITY-
We track all variables of fat loss through your Daily Lifestyle Tracker in Google Sheet-
macronutrients, water, fiber, sugar, sodium, sleep, stress, steps, digestion & cycle.
This gives us COMPLETE CONTROL over your body.
If we control all variables- we control your metabolism- which controls your hormones-
which allows sustainable weight loss to happen.
WEEKLY ASSESSMENTS-
accessing weight loss averages, measurements & pictures-
WITH ADJUSTMENTS WHEN NEEDED-
based on your adherence to current protocols- & how your body is responding.
-ACCOUNTABILITY-
24/7 SUPPORT & COMMUNICATION-
through text message, Marco Polo, our EVOLVE FB community & phone calls when needed.
The relationships I build with my clients play a huge role in their success.
I'm no different than any of you- I've been the same lost, confused, over thinking women-
who just wanted a flat stomach- & couldn't do any more crunches or eat any less food.
MY GOAL AS YOUR COACH- IS TO MAKE YOU FEEL 100% COMFORTABLE, CONFIDENT & NORMAL.
More then that- I want you to KNOW- I BELIEVE IN YOU & I KNOW YOU CAN DO THIS TOO-
LET ME SHOW YOU HOW.
