sylvia

Our minimum commitment is about three months, which allows time to really dial in your calories, macros, and activity levels for your goals. This period also gives you enough time to start seeing visible progress, as a single month typically isn’t enough to see meaningful changes.

Once your initial commitment is completed, your program will continue month-to-month unless you submit a 30-day cancellation notice before your final month.

Our programs are structured with monthly payments, though paying upfront is an option if that works better for you. We’re also flexible if a bi-weekly payment plan better suits your budget—things happen, and we want to support you as best as we can.

I’d love to have you continue, but I understand if things change. To cancel after completing your commitment, just log into the app and send a 30-day cancellation notice. If you need a break, I also offer program pauses. Please remember, cancellations must be submitted through the app—not via email, as our email is for outgoing messages only.

Meal plans are updated monthly, while training plans stay consistent for at least 1-2 months to ensure you progress through steady overload. Your coach and I will communicate our plan along the way, using our expertise to get the best results possible. Constantly changing exercises can hinder progress, so we aim for consistency that allows you to grow.

We follow a macro and calorie based ( calorie deficit or calorie surplus dependent on goals) approach at GFWM. We will teach you how to track your macros but if for any reason you want to take an intuitive approach- we can turn calories/macros off so you don’t see them. 

Your meals will be in your specific macros, with any allergies and preferences excluded. We will also customize your meal plan to match what foods you enjoy most.

Absolutely! We want you to enjoy your food without feeling restricted. We’re anti-diet and all about creating plans from scratch based on the details you give us, so you don’t feel like you’re missing out.

Of course! We’ll build your plan around your current skill level, available equipment, goals, schedule, and comfort level. As we get to know you better, we’ll push you to reach your full potential.

No problem at all! We encourage you to eat out or find foods that excite you. Recipes are there for inspiration, but following them ensures you stay within your macros. We’ll teach you about calories and macros, adjusting as you go to keep you on track.

No worries—each exercise comes with a demo video and tips from your coach to help you engage the right muscles and avoid injury. If you ever have questions, your coach is just a message away in the chat.

Throughout your program, you’ll have consistent support from your coach via the app. Whether you need encouragement, adjustments, or quick answers to questions, we’re here to guide you every step of the way.

Absolutely! We understand goals can shift over time and we can also help guide you into what’s next in your journey. Just let us know if you’d like to make adjustments, and we’ll work with you to realign your plan to match your new goals.

While it depends on various factors, many clients start to feel better and notice improvements in their energy, mood, and strength within the first month. Physical changes tend to be visible around the three-month mark, depending on consistency and individual progress.

We prioritize safety and will design your program to accommodate any injuries or health concerns. Be sure to provide us with any relevant information, and we’ll work with you to create a plan that keeps you progressing while respecting your limits.

We’ll use progress photos, measurements, and performance metrics to monitor your journey. We also encourage self-assessment of things like energy levels and mood to get a fuller picture of your growth.

No worries! We can modify your program to suit a changing schedule or frequent travel. We’re also online so you can take your programs anywhere in the world. For any changes, let us know ahead of time, and we’ll work on creating a flexible plan that still keeps you moving forward.