My Commitment to You:
Thank you for considering hiring me as your coach! The questions on the following pages will help me collect the information I need form you so I can personalize and dial in your programming to ensure it is an ideal fit for your situation, goals, and schedule. Before you get started, I’d like to summarize in short what sets me apart from other online coaches. This is based on my first-hand knowledge of how other online coaches operate. I want to make sure you have this knowledge to be an informed consumer and to be confident that what you’re paying for is superior training. I take a lot of pride in the service I provide you and the coach/trainer relationship we build together; I am dedicated to giving each client the undivided attention they deserve.
Regarding exercise programs: Unlike other online coaches that do some photoshoots, get “internet famous,” and decide they are qualified to prescribe training to other people – I’ve studied hard to become a NASM certified personal trainer and am currently in a graduate program at the University of South Florida to earn a Master’s of Science degree in Exercise Science with a focus on Strength and Conditioning. I am also an active personal trainer at my local YMCA and coach members of all ages and experience levels. I feel an innate personal and professional responsibility to give each person I train a program that will be safe and effective for them. I go above and beyond to make sure my online clients get as close to the “real thing” of one-on-one in-person training as possible.
I will always detail your plans to you individually – no cookie cutter programs here. I will never just send you a list of exercises/sets/reps and say “good luck!” I hyperlink all exercises in my workout plans to examples of proper form and execution. I target every exercise specifically to your goals, progress, and equipment and time you have available – using evidence based research to choose every set and rep count I give you. I will critique your form when you send me videos of your exercises. If something doesn’t feel right, I help you correct it and do everything in my power from long distance to ensure you’re forging correct movement patterns that will strengthen you rather than injure you. If you dislike a particular exercise or style of programming, I encourage you to let me know so I can make changes until it feels like a good fit for you. I implore you to speak up if you ever feel you are not getting the service you expect. I have had coaches that came up with excuses every other week on why they were late or forgot about sending me my plan or responding to my email (those were usually the moments I said “cut the B.S., I’m taking my business elsewhere!”). I embrace the fact that I work for you and you have every right to address any concerns you have with the service!
Regarding macro coaching programs: I earned a NASM Fitness Nutrition Specialist certification and have studied general nutrition at the baccalaureate level and flexible dieting extensively for the past 3 years. I will never just expect you to “figure it out” on your own with your macro plan. Most coaches will just send you your numbers every week and don’t even start out with any kind of training on how to understand the process. I take it to the next level and will give you all the tools you need to succeed. I send all macro coaching clients an initial “outline” with in-depth explanations on the concept of tracking macros and flexible dieting. I will coach you and provide tutorials until you’re a pro at using myfitnesspal. I will create sample meal plans based on your macros on request when you need help figuring out how to make your numbers work. I even help you make a grocery list based on those meal plans on request. And after at least 3 months when you decide you are comfortable enough to track macros on your own without my assistance, I will give you explicit instructions on how to adjust your numbers on your own based on your goals from there on out. I am also very knowledgeable about the supplement industry and am qualified to give you recommendations on how to get the most out of supplementing your diet and what brands will give you the most bang for your buck (with NO sponsors to make me biased or cloud my judgement with ulterior motive!!).
One of my favorite parts of working with clients is goal setting and working through/overcoming obstacles. No matter if you’re a weight loss client or a competition prep client, I will periodize a plan for you and challenge you to reach “mini-goals” along the way to keep you motivated and on track to your “main physical goal.” I will also LISTEN to you. I would never brush over any concerns or struggles you mention as I’ve experienced with coaches myself. I will always do my best to help you overcome obstacles and keep in mind what you’re dealing with/going through whether it’s an insane work schedule or a past of disordered eating when I’m working on your program and coaching you through it. Along those lines, I will also help you figure out if you need to reach out to another specialist if you have an issue that’s out of my scope of practice (whether it’s a chiropractor, a therapist, your physician, etc). I will be your biggest cheerleader and provide that accountability partnership and mentorship that’s going to help you actualize your goals and dreams. I look forward to working with you!
Strength Building Program – I will assess your strength and/or mass building goals and create a customized bi-weekly exercise program for you (each workout split will last two weeks). You will check in with me once a week to let me know your how you’re doing with the program--your improvements, struggles, and questions. You will send progress pictures every two weeks and I will adjust your program according to your goals and progress. I will include you in “hot tips” emails with my other clients where I share insight and resources to help further your knowledge and progress. You are also encouraged to send me videos of your form for evaluation whenever you can.
Fat Loss Exercise Program - I will assess your fat/weight loss goals and create a customized bi-weekly exercise program for you (each workout split will last two weeks). You will check in with me once a week to let me know your how you’re doing with the program--your improvements, struggles, and questions. You will send progress pictures every two weeks and I will adjust your program according to your goals and progress. I will include you in “hot tips” emails with my other clients where I share insight and resources to help further your knowledge and progress. You are also encouraged to send me videos of your form for evaluation whenever you can.
Competition Prep Exercise Program – this includes bodybuilding show prep or prep specific to performance in a race (Spartan, Tough Mudder, etc.). Your plan will be dialed in to specifically strengthen areas that need improvement for optimum performance/appearance. You will check in with me as often as you like (I will be available to you by email and phone whenever you need me!), at least once a week, with check-in photos in a bathing suit every week so I can check for muscle symmetry/fat loss for bodybuilding show prep and for muscle imbalances in general for sports performance. I will adjust/update your training split as needed according to your progress (this could be weekly sometimes, it could be 3 weeks depending on your bodies adaptation to that particular split – I will always mix it up before a month is out though to keep things spicy while many coaches will have their athletes on the same split for 8+ weeks which can become SO monotonous, that’s not my style!). NOTE: You must be 16 weeks out or more if signing up for bodybuilding show prep and 12 weeks out or more if signing up for race prep to allow for reasonable successful prep time.
Goal Based Macro Coaching – I am a NASM Fitness Nutrition Specialist (FNS), certified to consult clients on proper food intake, weight management strategies, and to recommend macro and micronutrient intake. I will assess your goals (Fat loss? Muscle building? Etc…) and create a macro plan for you utilizing the “flexible dieting” approach. I will teach you about the approach and how to “count your macros” (macros are carbs, fat, and protein). I will help you create a myfitnesspal diary, monitor your logging, and give you recommendations based on your recorded intake, adherence to your prescribed macros, and weekly check-ins. You will check in with me once a week via email to update me on your results, improvements, struggles, and questions. You will send progress pictures every two weeks and I will adjust your macros according to your goals and progress. This plan also includes supplement recommendations.
Metabolism Repair Macro Coaching – I am a NASM Fitness Nutrition Specialist (FNS), certified to consult clients on proper food intake, weight management strategies, and to recommend macro and micronutrient intake. I will assess your previous calorie/macro intake (if you have never tracked that I’ll have you eat “normally” for a few days while tracking to get this estimate) and recommend “baseline macros” for you to adhere to. Following this approach will allow your metabolism to slowly repair so we can increase your intake over time while your weight reasonably maintains. I will help you create a myfitnesspal diary, monitor your logging, and give you recommendations based on your recorded intake, adherence to your prescribed macros, and weekly check-ins. I will adjust your macros as needed. The motivation for this plan is gaining the ability to consume more calories over time without gaining significant fat - while increasing energy and muscle mass. This plan is ideal for post-competition, post-strict low calorie dieting, or for those who seem to gain weight easily or seem to have a difficult time losing weight no matter what you try. This macro program is known as a “reverse diet” strategy and is more intensive than the regular macro program. This plan also includes supplement recommendations.
Competition Prep Macro Coaching – I am a NASM Fitness Nutrition Specialist (FNS), certified to consult clients on proper food intake, weight management strategies, and to recommend macro and micronutrient intake. To qualify for this program, you must have been tracking your macros consistently within 5 grams of each category for at least 4 weeks on myfitnesspal either on your own or through the Goal Based Macro Coaching program with me. You must also be at least 16 weeks out from your bodybuilding show to allow adequate time to lean out or 12 weeks out from your race if you desire macro coaching for race performance. You will check in with me once a week through survey and send photos in a bathing suit so I can assess your progress and adjust your intake numbers accordingly. This plan also includes supplement recommendations.
My name is Amey Corson, I’m a transformation coach with a Masters Degree in Exercise Science, and many years of coaching experience. My mission is to lead women into their power with research based exercise & nutrition coaching and a heart centered approach, by listening, educating, & removing the obstacles of body noise and distorted self image.
• SHEWOLFMODE • is about learning your way back to your instinctual nature with nutrition & movement, surrendering to unconditional self-love so you can experience life as your most potent, wild, joy-filled self. It’s about drawing in beautiful energy from your environment, from the phases of the moon, & from an incredibly supportive community.
The pack mentality is important to bolster the inspiration you need to find to finally achieve OUR dreams. Speak your goals & challenges to others because “we” is much stronger than “I.”
Listen to your body - it’s your compass. If you don’t understand it, my calling is to teach you the language so you can more easily pursue your dreams & do the work you’re meant to do without the constant backdrop of “body noise.”
You’ll never forget the music that you are once you finally hear it.