Hi!

Welcome, and thank you for being here.

I am both excited and honoured that you’ve chosen to embark on this health and fitness journey with me, and I’m excited to welcome you on a transformational personal experience.

Together, we'll carve a path towards your goals, focusing on sustainable practices that will not only transform your body but also enrich your lifestyle with armoured health and well-being.

Our mission together is clear: to deeply integrate good nutrition, intentional movement, self-care, and overall wellness into your daily existence, creating habits for improved body composition, peak performance, and a deeply healthful lifestyle and sense of well-being.

Central to our journey is the understanding that the way you move and nourish your body mirrors you and your approach to life itself.

I firmly believe in a holistic approach, emphasizing a synergy of whole foods-based nutrition, resistance training, and active recovery. These elements are not just consistent practices; they are reflections of your commitment to yourself and are essential in promoting longevity and elevating your quality of life.

Your vision is my mission. I am here to absorb your health and fitness goals, transforming them into a tangible and achievable pathway.

Consider me your second set of focused eyes, holding you accountable, challenging you to break through barriers, and propelling you toward a state of beautiful strength, power, and grace.

Before we intensively focus on where you’re heading, I’m excited to understand where you've been. This intake process is designed to delve into your past, assess your current state, and explore your future ambitions. I encourage you to share your story with me openly and in as much detail as you're comfortable.

After completing this intake, we'll schedule our initial consultation to dive deeper and set the journey in motion.

I can't wait to start this next chapter with you, guiding and supporting you every step of the way, as we move towards a life marked with greater consistency, resilience, vitality, and fulfillment.

1-on-1 Lifestyle Revitalization Remote Coaching Program Inclusions

• Initial Consultation: Laying the Foundation for Your Journey

• Tailored Nutrition Coaching and Resistance Training: Your Path to Revitalization

• Scheduled weekly check-ins reviewing progress, priorities, adherence, goal tracking, logged data, key measurements, and progress pictures to let your coach know how you’ve been doing (check-in process detailed below)

• Auto-scheduled 25-minute coaching call/week (further detailed below)

• Unlimited communications via email to your coach (as your coach, I am dedicated to your success. I am just an email away and ready to support you as needed)

• Adjustments to your plan are implemented as needed to ensure continued and sustainable progress

• 3-month commitment

Deep Health, Holistic Approach

• True, long-lasting transformation begins on the inside and requires going beyond the physical, addressing physical, emotional, mental, relational, environmental, and existential factors.

• These areas of health are deeply entwined and strongly connected, with every dimension influencing eating and exercise behaviours. Struggling in one dimension of deep health usually means struggling in others, but improving one dimension can also improve others. Utilizing a deep health approach helps you come to better understand your body and mind and allows you to begin to connect the dots of your habits to your health, so we can finesse your habits towards elevated health, turning your short-term goals into something meaningful, sustainable, and inspiring, getting you the results that you want, plus the results that you need.

• When we have deep health, we’re able to grow, evolve, and excel as human beings - thriving, rather than surviving.

• I coach by considering the multi-dimensional thriving of you as a whole person, in your whole life, understanding that every dimension of Deep Health affects your eating and lifestyle practices, and that healthy eating and lifestyle practices affect every aspect of your well-being, synergistically.

• The primary foci remains on targeting nutrition and training, while also working towards lifestyle revitalization, to target the highest aspects of the hierarchy of body composition change (nutrition > stress > sleep > daily movement > training). Often, the biggest barriers to building healthy habits are poor sleep, overwhelming stress and insufficient recovery. Depending on where you are, we’ll address ways to cope with stress, strategies to improve sleep, common nutritional stressors, and more.

• Together we draw the connections and build healthy practices in nutrition, movement, recovery, and mindset that can improve your entire well-being, developing habits that allow you to thrive in the face of challenges and give you the power to improve your deep health for your lifetime.

• Of course, what you eat and what/how you train matters, and we will thoroughly address that - how you move and fuel your body every day should make you feel vibrant, energized, and thriving, performing and functioning your best. But, “what to eat” and “what/how to train” is not likely the #1 thing holding you back. This is why we work together, focusing on solving the real problems. If you’re struggling with your food, eating, and exercise habits, you likely need help with your behaviours, especially being consistent with crucial fundamentals. So, we’ll work on improving your daily habits, addressing how much, when, why, and what you eat, meal prep and planning, scheduling to make training a non-negotiable, how to anchor and chain together behaviours, and more. This allows you to step into sustainable and lifelong progress, challenging you into your true potential, because I want to get you in the best shape of your life - fitter, stronger, and healthier than ever - and staying that way.

• We take your goals and what you aim to achieve in your journey towards deeper health, and break them down into skills, consistent practices that will support your goals, and specific daily actions that put those practices into positive momentum forward. By taking consistent, simple actions, you’ll pave your way to a healthier, happier life, with the physique and performance of your dreams.

Nutrition: Simplified and Empowering

• Good nutrition is a key component of feeling your best, recovering effectively, and improving overall health. It’s the most direct way to positively impact your body composition (yes, even more effective than any form of exercise) and in my opinion, also take control of your life. Our approach:

  • Personalized Nutrition Plans: Tailored to your needs, focusing on whole foods and consistency.

  • Calorie and Macronutrient Guidance: Based on your unique goals and progress.

  • Flexible Planning: Accommodating your lifestyle with practical meal prep and planning strategies.

  • Ongoing Support and Education: To boost your nutritional knowledge and self-efficacy.

  • Interactive and Accountable: Tracking via Google Sheets for real-time updates and weekly check-ins for accountability.

• For nutrition, we discuss your dietary needs and preferences, and I create your templated plan accordingly, on a whole-foods base. Rather than an “if it hits your macros” approach, I use a somewhat flexible, whole foods and consistency-first based approach, with variety where needed to accommodate and integrate seamlessly into your lifestyle, whatever that may look like.

• It is my aim that your nutritional guidance program will improve your nutritional self-efficacy by educating, informing, and challenging you.

• Your nutritional guidance programming will be delivered through the use of a 'Google Sheets' template. This will be a shared file between you and your coach, so we can both edit it together, allowing for a high degree of accountability. On your Google Sheets page, you will find your outlined strategy towards your health, fitness, physique, and/or performance goals via nutrition implementations, calorie and macro goals, prescribed optimal meal recommendations (with noted available substitutions and rest vs. training day differentiation if applicable), daily checklist check-ins (water, meals, supplements, etc. - where applicable), daily subjective metric check-ins, daily logs (steps, sleep, body weight), weekly body composition tracking methods via progress photos, monthly body composition tracking via girth measurements, and a few weekly check-in questions to touch base on progress and re-focused priorities in more detail. Please ensure you have Google Sheets downloaded on your mobile device, so you can update this log on a daily basis. Please be as honest as you can with your inputs - your goals are my goals, and I can only help you if I know where we are working towards your vision from.

Movement - Training and Active Recovery

• My remote coaching program is one-on-one, and highly individualized, as it needs to be for long-term adherence and success. We touch base in-depth on what you’re calling in fitness, physique, and/or performance, and I create an individualized training program and nutrition plan catered towards that vision.

• Programming is delivered through TrueCoach, a great app which allows for a high degree of accountability, ensuring evolution.

• Your movement programming (resistance training and cardio) will be assigned daily as per our scheduling commitments. In the TrueCoach app you will be able to view your workouts, input your results and check when completed, send me a message, or comment any relevant notes regarding training of that day.

• I link demo videos for all resistance training exercises as well as any additional instructions and list your sets, reps, and rest periods where applicable. There is a results section where you enter data for each workout, make notes on how all is feeling, weights used, and videos for technique review.

• Each exercise has an Exercise History feature so you can easily see any previous results you've logged for that movement, and make sure you are competing with your previous self.

• Individualized mobility work and yin stretching also programmed through True Coach where applicable.

• You mark all the prescribed work as complete in the app so I can keep an eye on adherence.

• Resistance training meso-cycles are structured for 6-8 week intervals in the name of progressive overload and depending on your experience and goals, so every 6-8 weeks the baseline of your program is updated to continue to shock the body once it has adapted to the previous movements. Please be in touch with me if something is not feeling right, and we will adjust movements/prescribed work as needed, also keeping me updated on what you enjoy, so I can continue to develop next training blocks to be effective and enjoyable.

• Use of TrueCoach App for video review (technique quality checks!) and communication

• Weekly review of training results and adherence to plan

• As with nutrition, adjustments to your plan are implemented as needed to ensure continued and sustainable progress

Communication and the Coaching Process: Streamlined and Responsive

• Weekly Check-Ins: Scheduled video calls to review your progress, priorities, and adjust plans.

• Regular Email Support: Prompt responses within 24 hours, excluding Saturdays.

• Flexible Communication: Additional calls upon request.

• Transparent Processes: Clear guidelines for check-ins, updates, and ongoing communication.

• Your Input Matters: Your feedback, questions, and concerns are vital for your success.

Weekly Check-In Process - Keeping You on Track

• Upon the launch of your nutrition plan alongside the sharing of your Google Sheets template for your viewing and editing, you will receive a Loom video of me reviewing your template, explaining the structure and system of the weekly check-in process. This video will further detail the following -

• Our coaching program includes scheduled weekly check-ins reviewing progress, priorities, adherence, goal tracking, logged data, key measurements, and progress pictures to let your coach know how you’ve been doing.

• One 25-minute auto-scheduled video check-in call is available each week, and unless otherwise requested, weekly check-ins take place on Sundays. Upon the launch of your nutrition plan you will receive a few available times for our coaching call. Once we secure our mutually aligned time slots to lock in as our regimented days/times every week, we lock this in so the rest of life can be programmed around this highlighted focus. I will send a Google Calendar invite for all booked calls. As all aligns to continue working together, we keep this slot ongoing unless you let me know of any change in scheduling needs.

• Preparing for our check-in call, I will send out an automated reminder each week on Saturday/24 hours prior to our call, to which please email me a confirmation that all information has been uploaded to your Google Sheets template for the week. This confirmation email will let me know that your template is ready to be reviewed, and will also serve as confirmation for our call.

  • If for any reason you can't get your check-in to me just shoot me an update and let me know when to expect it

  • If for any reason you can get your check-in to me but can no longer make our call, please reply with confirmation of your template being complete for the week and with your preferred alternative availability for our call that would work well for you or request a non-call review for that week. Replies will consist of coach's notes via email and/or a Loom video recording to review the week and explain any changes made to the plan, where necessary.

Communication and the Coaching Process - Continued.

• Additional calls beyond our 1 x 25-minute call/week may be requested, with additional video calls being at the discretion of your coach

• Email Support as needed: I'm Here to Guide You Every Step of the Way

• 24hrs max. turnaround time for email communications (excluding Saturdays)

• 24hrs max. turnaround time for submitted Google Sheets scheduled check-in communication on any weeks without a scheduled check-in call

• I cannot guarantee a 24-hour response time for check-ins submitted on time.

• For questions requiring quick responses, please email your coach with the word “URGENT” in the subject line.

• Please avoid using social media platforms as a means of urgent communication

• Please avoid using my personal cell phone number as a means of communication regarding your programming

• Please communicate all relevant information with your coach. I am here to help you navigate your 'lifestyle revitalization' process via training and nutrition, and without all of the information available, I will not be able to support you to the best of my abilities. You are never a bother, so please don't hold back your feedback, questions, or concerns.

Onboarding/Pricing/Privacy/Disclaimer

• Commitment and Cost: A minimum 3-month body recomposition and deep-health-focused journey at CA$600/month.

• Confidentiality Assurance: Your personal information is safe and used only with your consent.

• Guidance: While not a medical service, we provide informed, evidence-based advice.

• Hybrid Add-Ons: For deeper engagement, consider in-person or virtual sessions, offering personalized training and active recovery support.

• The initial plan will be sent to you within 48 hours (excluding Saturdays) after your intake form is received, our following initial intake call, completion of appropriate documentation, and pending payment.

• It is the responsibility of the client to inform their coach if they wish to discontinue their month-to-month coaching service after their 3-month commitment is fulfilled. Without any notice of desired cancellation, service and invoicing will continue in an ongoing fashion. After the six-month initial commitment period is fulfilled, clients may cancel service by notifying their coach 3 business days prior to their scheduled payment. No refunds will be provided for any upfront commitment options or for any payments already made.

• All information shared with your coach is considered completely confidential and my best efforts will be made to prevent data breach or loss. Your name, image, written feedback, voice, and/or appearance may be used in promotional materials, but NEVER without obtaining your permission first

• Helene Kiwala Training does not employ registered dieticians or medical practitioners. Recommendations are for educational purposes only. The decision to follow these recommendations is at your own discretion. If you have medical concerns please consult your family doctor

Hybrid Add-Ons

• Enhance your journey with personalized in-person or virtual sessions, designed for deeper engagement and accountability.

• Remote coaching clients are always welcome to book in-person or virtual personal training or guided active recovery (mobility work/yin yoga) sessions for additional training support and accountability to ensure consistency of quality form, adequate effort level, and therefore results.

• 1 hour in-person session = $100/hour+GST

• 1.5 hour in-person session = $150/hour+GST

Next Steps

1. Please share any questions you have.

2. Complete the intake form.

3. You will hear from me within 24 hours to schedule our call to dive deeper into your goals.

4. Initial payment processed via Stripe.

5. Receive your tailored plan within 48 hours. 

Thank you for trusting me with your health and fitness journey. Together, we will move towards a life filled with consistency, resilience, vitality, and fulfillment.