“Being average means you are as close to the bottom as you are to the top.”
- John Wooden
UCLA Basketball Coach
Be Honest... IS THIS YOU?
- Self-conscious about your body?
- Don't like the way you look in pictures?
- Clothes not fitting right or feeling uncomfortable?
- Tired or feeling low energy all the time?
- Confused about what and how to eat?
- Not liking what you see in the mirror?
- Tried a few different programs but didn't see the results you wanted?
If you said YES to any of those, trust me... you're not alone!
In my 9+ years in the fitness industry, I’ve spoken to so many people who are struggling to reach their fitness goals.
And with so much information out there, how do you know what to do? How do you get the body of your dreams without stressing yourself out? How should you be working out? Lift heavy? Cardio? Should you not eat this? You heard you shouldn’t eat that?
There’s so much noise out there that you’re feeling overwhelmed.
Then you step on the scale or look in the mirror and feel like all your hard work was for nothing 😩
I've dealt with this myself.
I've tried it ALL!
Vegetarian, keto, paleo, HIIT, bodybuilding, intermittent fasting. You name it, I've probably done it. And while some of these methods have provided results, quite frankly they were all unpleasant and hard to sustain over time.
It all came to boiling point earlier this year.
I had been lifting the heaviest I’ve lifted since I was in my 20s!
(and eating as many calories as I could stuff in my face)
No real structure, just a lot of grunting and sweating in the gym.
It felt good to see my strength building. I was putting up ridiculous numbers on the bench press and squat rack.
But I started to notice my clothes weren’t fitting right and I wasn’t impressed with my physique.
Made me feel like shit to be honest.
All this hard work just to be embarrassed to take my shirt off.
Not wanting to tuck my shirt in because my stomach was hanging over my belt.
Looking at pictures and thinking "damn I look awful"!
And on top of all that, I had no food boundaries so I was packing on the pounds from all angles!
I knew better.
And as a fitness professional, I didn’t feel like I was doing what I was supposed to do. When it became difficult to button my pants, I knew it was time for a change!
To be honest, it’s all about where your focus lies.
Are you focused on lifting as much weight as possible?
Are you focused on training for something specific like a marathon or a sport?
Or do you just want to look and feel good everyday? Do you want to love how you look in pictures? Do you want to wear form fitting clothes without even thinking about it? Do you want to feel confident about your body AND not have to kill yourself to get there?
If you’re like me, the last paragraph is becoming more and more like the type of fitness goals you want to achieve!
If that's you, keep reading...
WELCOME TO
RECOMP is a 12-Week complete body recomposition program designed to dramatically eliminate body fat while building a strong, fit, lean, movie star physique.
What Is BODY RECOMPOSITION (RECOMP)?
As a fitness professional, I’m so tired of “weight loss” being synonymous with fitness.
One CAN BE a component of the other.
Too often I have people coming to me wanting help with reaching a number on the scale (often unrealistically low) and while I commend the desire to get healthier, that’s not the only route to it.
I really want you to rethink the concept of FITNESS.
By definition, fitness is the condition of being physically fit and healthy and while weight loss on the scale might be a part of that, it shouldn’t be the main focus.
I want to shine light on BODY RECOMP to create a shift in how you approach your fitness goals. When body recomposition is the goal you prioritize creating changes in how your body is built, which subsequently changes how it functions.
The main focus is to increase lean muscle and decrease body fat, often simultaneously.
The result is a more toned and defined physique.
Where this conflicts with many weight loss goals is that this change doesn’t always translate into less weight on the scale. In fact, the number on the scale often remains the same or even increases. But that’s not a bad thing. Consider this:
You weigh 200 lbs at 30% body fat
After 12 weeks of following a program, you step on the scale and you’re still 150 lbs.
For most, that would cause frustration.
But dig deeper.
200 lbs, but now at 20% body fat.
You’ve lost 20 lbs of body fat, which has been offset by 20 lbs of muscle gained!
The difference isn’t on the scale.
It’s what you see in the mirror.
It’s how much more energy you have.
It’s how much better your clothes are fitting.
It’s those abs FINALLY showing up.
And make no mistake
You lost that 15 lbs of fat BECAUSE you added that 15 lbs of muscle.
(I used round numbers for this example, but you get it)
Bottom line:
A number on the scale is such a weird goal when you think about it. That’s like setting your business goal to make $100k. Like that’s cool, but that’s it? No more?
What about lives changed? What about creating a system that will allow you to make $100k over and over?
And what will happen once you reach $100k? Are you just done?
My point is that weight loss goals are flimsy and to be honest, it’s not actually what you want. Let’s unlearn these old fitness concepts and set our sights on creating a firm fitness foundation where we can build long lasting results.
RECOMP is the raw, no BS approach to developing a lean body naturally while arming you with the tools to keep it without anything extreme or restrictive.
HOW IT WORKS
RECOMP is a hybrid fitness program that blends calisthenics (body weight), plyometrics (fast and powerful movements), and traditional strength training (dumbbells and compound lifts) with a science-based nutrition program designed to burn fat at a rapid pace from the inside-out, while building lean muscle and turning your body into a chiseled machine. This program will not only challenge you physically, but you will develop incredible mental endurance that will improve performance in every area of your life. Each workout gets progressively tougher combining progressive overload with the variable interval method, altering the ratio between work and rest. As you move through the program, you will be introduced to new movement combinations that will build pounds of lean muscle while simultaneously burning fat! You will feel like a new human after the first week!
The program is broken up into three phases:
Phase One: THE FOUNDATION
The first 1-2 weeks we will build foundation of stability and flexibility using your own body weight. Depending on your current fitness level, this phase may only last a few days if you are properly conditioned or up to two weeks to establish balance and range of motion in preparation for the next phase in the program.
Phase Two: THE BUILD
After creating a foundation of balance and stability in phase one, you will now put it to the test! Over the 6-8 weeks, you will be combining the unique body weight movements with dumbbells, barbells, and a jump rope. Using the variable interval method you will be packing on even more muscle, creating a powerful, well-defined physique.
Phase Three: REFINE
After creating a foundation of balance and stability in phase one, you will now put it to the test! Over the 6-8 weeks, you will be combining the unique body weight movements with dumbbells, barbells, and a jump rope. Using the variable interval method you will be packing on even more muscle, creating a powerful, well-defined physique.
12-Week Nutrition Plan
The nutrition plan is a little different than what you may be used to. Instead of giving you strict a strict meal plan to follow, the program empowers you to make healthy choices around your food that align with your goals. We focus on the quality of your meals and the size of your portions. A daily suggested meal plan will be provided, as well as healthy recipes. You will be maintaining a food diary to keep you accountable during this process.
Initial Assessment
Before we begin, we will do an initial assessment where we will discuss and set concrete goals around performance and body composition, as well as set expectations for the program. We will do a movement screening, medical history, weight in, body composition analysis, nutrition consultation, and "before" pictures.
Custom 12-Week Workout Program
We will choose a start date for you. Based on the information gathered in the initial assessment, your program will either be 3:4, 5:2, or 6:1 workout to rest days. I will customize the program specifically for you and deliver the workouts through a phone app, which you will check off the workouts when completed.
This program is about more than just working out. It's about creating habits and honoring commitments. You are expected to complete the daily workouts and ask any questions that may arise.
The program is broken down into three 4-week phases: foundation, strength, and peak. The foundational phase will create a baseline for movements, allowing you to gain confidence and stability performing basic movements. The strength phase will build upon the foundation by adding more complexity and resistance to the movements. And the cut phase will bring intensity to it all.
All phases will include cardio that will vary in intensity.
Custom 12-Week Nutrition Plan
Your nutrition plan will be created specifically for you and your goals. This is the most vital part of the program, so it's very important that you stick to it without fail. A daily meal plan will be provided, as well as healthy recipes. You will be maintaining a food diary to keep you accountable during this process.
12-Week 1-on-1 Coaching
Each week during the 12 week program we will meet for 30-60 min to discuss progress, difficulties, and make adjustments as needed. You have my ongoing support during this 12 weeks, so should you have any pressing concerns you can communicate with me direct through email or text message.
My job is to make sure you complete this program and see it all the way through to the end.
Bi-Weekly Assessments
We will be weighing in, taking pictures, and analyzing body composition every 2 weeks. This will let us know what is working and what adjustments we need to make to your nutrition and physical activity to ensure success.
My Commitment To You
I am 100% committed to your success in this program. I will do whatever it takes to make sure you are in the best shape of your life in 12 weeks. In order to make that happen, I need your trust. You have to trust that I am here for you and that what I am providing you is with your best interest at heart. I need your commitment to the process. I need you to show up everyday, even when you don't feel like it. I need your honesty and vulnerability.
If you can give me these things over a 12 week period, I promise you will see significant results. You can expect to lose 20 lbs or more of body fat and tone up during this experience.
My Request
Thank you for taking the time to read this. I know this is a lot to take in, but you came to me for a reason. My request to you is that you make a choice for yourself and be very confident in that choice. I tried my best to craft this document in a way that would address any questions that may arise around a program like this. With that said, I request that you reach out to me within 48 hours with an answer. A confident answer. YES, I would like to explore this further or NO, I'm not interested. Either way you decide to go, your honoring my request is greatly appreciated.
WELCOME TO THE GRIND
The Grind is a 6-Week at-home body weight workout and nutrition program that focuses on pushing you to the limit physically while only costing you 15-20min a day.
6-Week Workout Program
This is a 6-week fitness program that blends calisthenics (body weight) and plyometrics (fast and powerful movements) to burn fat, build muscle, and turn your body into a chiseled machine. This program will not only challenge you physically, but your mental endurance will be put to the test as you power through this fun but brutal fitness program. You’ll be put through some of the most grueling 15-minute workouts you’ve ever experienced. With over 200 new and challenging movements, you will feel like a machine after the first week!
This program is about more than just working out. It's about creating habits and honoring commitments. You are expected to complete the daily workouts and ask any questions that may arise.
6-Week Nutrition Plan
The nutrition plan is a little different than what you may be used to. Instead of giving you strict a strict meal plan to follow, the program empowers you to make healthy choices around your food that align with your goals. We focus on the quality of your meals and the size of your portions. A daily suggested meal plan will be provided, as well as healthy recipes. You will be maintaining a food diary to keep you accountable during this process.
My Commitment To You
I am 100% committed to your success in this program. I will do whatever it takes to make sure you are in the best shape of your life in 6 weeks. In order to make that happen, I need your trust. You have to trust that I am here for you and that what I am providing you is with your best interest at heart. I need your commitment to the process. I need you to show up everyday, even when you don't feel like it. I need your honesty and vulnerability.
If you can give me these things over a 6 week period, I promise you will see significant results.
**The entire program is delivered through a mobile app with an accompanying private Facebook Support Group**
PROGRAM DETAILS
Instructor: Curtis "Dubblup" Washington
Program Length: 12 weeks
Average Workout Length: 17 minutes
Days Per Week: 6 Days Per Week (1 rest day)
Equipment Needed: two 10 lbs dumbbells, jump rope
Difficulty: Moderate
Intensity: High