How is the Power Sculpt Program different from your previous programs?

My previous programs are HIIT programs designed to improve fitness and increase confidence in 90 days or less. Power Sculpt Program is all about shaping your physique and getting you muscular results through weights! Changing a physique long term is all about lifting, strength training, and progressive overload—and that’s exactly what you’ll find in the Power Sculpt Program! I’m so excited to challenge you, push you, and get you the results you’ve always wanted!

How long is the program?

The Power Sculpt Program is 6 months long—26 weeks to be exact. Your workouts will be released in 4-week drips (except the final drip, which is 2 weeks) to keep you focused on the workouts that month. 

How much does it cost?

PaleOMG Power Sculpt can be purchased two different ways: upfront or payment plan. The upfront fee is $499, but if you purchase before Fri, July 31, you'll get the program for $449! The payment plan is $99 per month for 6 months ($594 total).

Is the monthly option a subscription?

No, this is a payment plan, not a subscription. A payment plan eases the financial burden of the program cost by splitting up the program cost into 6 payments. After 6 payments (1 per month), there will be no more payments and you'll have lifetime access to the program you purchased!

Do I have access to the program after the 6 months are over?

Yes!! You’ll have lifetime access to the workouts and our private membership community after you complete the 6-month program. 

What equipment do I need for the program?

You’ll need a barbell, a rack, a bench or box, bumper plates, dumbbells, loop bands, and long resistance bands. I make recommendations in my blog post here. If your gym doesn’t have this equipment or you can’t get all of it, no worries! I can make customized modifications to work specific muscle groups doing the optional add-on one-on-one coaching calls with me.

Can I still do the program if I don’t have all the equipment?

Yes! While you’ll get the most results by following the equipment recommendations above, anyone can do this program. We’ll just need to get creative. In my optional add-on one-on-one coaching calls, I can customize movements to work specific muscle groups if you don’t have access to the equipment. 

How many workouts per week?

There will be 5 total workouts per week! Four will be repeating for four weeks at a time, and you’ll also have a wild card workout that’s completely different every week! 

Can I do extra cardio on top of this program?

You are welcome to add in cardio to this program, BUT you may not get the results you are looking for. I created this program to help you build muscle and physically see your body shape and sculpt from it. When you add in extra cardio on top of all these workouts, you may add extra stress to the body which will cause inflammation and hinder your results. We are constantly told that we need to do extra cardio to lose weight and to see our body change, but it will actually be the continuous strength programming and the clean diet that helps you reach your goals long term.

Are there both beginner AND advanced options?

This program has one level that can be adapted to all fitness levels. Since the Power Sculpt Program is rooted in progressive overloading, you’ll be using your own fitness level as a baseline and continuously compete against your personal records throughout the program!

Is this program good for a beginner?

Yes, the program can work for a beginner, but you may need to book a one-on-one call with me to chat through any modifications within the movements and the sets/reps. If you would prefer not to, I highly recommend purchasing my 3-month Power Program to get you started before beginning the Power Sculpt Program.

Is there a meal plan available during this program?

As a Power Sculpt Program member, you’ll receive a weekly email from me with 12 hand-picked recipes for breakfast, lunch, and dinner. These recipes are selected based on the ability to fuel your body and muscles for performance. They’re also all gluten-free, low carb, and dairy-free! 

What does the meal plan consist of?

Every week you’ll receive 12 hand-picked recipes from my site—4 for breakfast, 4 for lunch, and 4 for dinner. Each recipe is nutritious and delicious. Here are a few examples: Breakfast like Pizza Egg Bites or Lemon Berry Chia Pudding Parfaits, lunch like Instant Pot Taco Stuffed Potatoes or Chimichurri Chicken Salad, and dinner like Chicken Rice Soup or Easy Sheet Pan Maple Mustard Salmon & Veggies! You can follow these recipes exactly throughout your week or repeat your favorites as the program goes on!

Will this program help me lose weight?

Yes, the Power Sculpt Program will help you build muscle, boost your metabolism, and in turn lose weight. But losing weight starts with your diet, first and foremost. Diet is key for long term physical changes, but lifting weights will ensure that your metabolism stays high and works to your favor.

How long is each workout?

Each workout is anywhere from 20 to 60 minutes, only five times per week! 

This is a strength based program, but will it help me lean out?

Yes, this program will help you lean out IF your diet is clean and you stay away from inflammatory foods/drinks, such as sugar, alcohol, and processed foods.

Do I need to track calories or macros? 

If you are more comfortable with tracking calories and/or macros, go for it! I do not track either and I have found that I am able to lose weight and keep it off by simply staying away from sugar, alcohol, and processed foods as much as possible...and by not stressing about how much I eat. I have learned to intuitively eat by simply eating the foods that work with my body and limiting the foods I know that I know do harm. In the past, I've obsessed over food and how much I'm eating, but once I was able to part ways with those habits, I found that I actually lost weight because I removed a stressor in my life (the stress of obsessing over every parcel of food). Just food for thought! You can do whatever you feel works best for you and your lifestyle!

Is every workout the same each month?

Yes and no. You’ll repeat two upper body and two lower body workouts for four weeks at a time, and then you’ll receive new workouts! Every week you’ll also do a wild card workout that’s completely unique each week throughout the entire 26-week period.

Do the workouts change each month or are they the same throughout all 6 months?

The upper and lower body workouts repeat for 4 weeks at a time so you can track and see your progress before switching to a new 4-week workout schedule. To keep your body and mind conditioned, you’ll also receive a weekly wild card workout that’s completely unique every single week! 

Why are the workouts the same each month? Why not constantly change them up?

We’ll follow the same workouts for four weeks at a time for two reasons: 1) You’ll continuously target and stimulate specific groups of muscles through repetition, and 2) you’ll be able to track your improved strength week over week! In my 10+ years of experience in fitness, I’ve found that this is the best way to truly sculpt your body, and I’m excited to share this format with you!! 

Will I bulk up from this program? 

With this program, you will put on muscle, but that does not mean you'll bulk up. "Bulking" comes from either excessive exercise (which in turn causes inflammation throughout the body) OR overeating/eating foods that cause inflammation. This program was created to help you build muscle, boost your metabolism, and burn calories. If you are "bulking up" at any point, it's probably due to other stressors in your life - lack of sleep, stress at work, overeating, etc.

How do I figure out what weight I should start with?

If you’re new to fitness, don’t worry, you’ll figure it out as we go through my guided videos! The first thing I recommend is to try the movement without any weight at all so you can master form and know what feels right. Once you feel the muscles that should work, you can progressively try heavier weights. Even if you feel like you’re not getting enough in week 1, take note of the weights you used and increase the following week! The goal of this program is to continuously add weight throughout, even in your sets, to get stronger and stronger! 

How do I know if I’m lifting a heavy enough weight?

This can be hard to figure out at the beginning, but you'll get better at it throughout the program. What needs to be dialed in first is your FORM. Once your form is nailed down, then you can concentrate on the weight. If you get through a set of 15 reps and those last 3-5 reps weren't challenging or the 15 reps didn't leave you feeling fatigued, it's time to increase the weight. Write your weights down and even jot down if a set was too easy, then you'll known next time to increase your weights. But a good way to judge if a weight is heavy enough is if it's challenging those last few reps. You'll get better at figuring this out throughout every week!

Can I book a one-on-one call with you?

Yes!! Once you join the Power Sculpt Program, you’ll be able to book one-on-one calls with me for a fee. When you book a call time, you’ll be able to specify the area you need guidance, from motivation to meals to form to alternate movements, so I can maximize our time on the phone together. I look forward to meeting you! 

I don’t see my question here. Can I email you? 

Yes! Email [email protected] and someone on my team (or me) will get back to you!