(630) 258-4347 dean@dk-fitness.com

If You Give Me 100%, I Will Give You 110%

I’m here to make you succeed and so long as you’re willing to put in a little work, we will surpass any goal you have in mind.

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Coaching Services

Regardless of the goal at hand, having the right coach in your corner makes ALL the difference.

 

Online Coaching

Online coaching works a little differently than in person. I am not physically able to be there to push you in the gym, but I am able to be much more involved with the entire process. This allows me to ensure that every part of the plan we lay out is completed to the fullest extent every day through constant communication whether that be text/email/phone call. This means that I am VERY engaged in the process. What does that mean for you? It means that you need to be motivated to want to get better. You don’t need to worry about the planning or little details, I do all of that for you. You just need to show up and do your absolute best every day. If you give me 100%, I will give you 110%. I’m here to make you succeed and so long as you’re willing to put in a little work we will surpass any goal you have in mind.

Transformation Style Coaching

With transformation style coaching, I take a very hands on approach. We do weekly check-ins via email and every one of my clients has the opportunity to schedule a phone call with me to further elaborate on how the week went or to help you better understand little details added in the plan. This plan relies on regular updates and constant changes to the plan. We operate on a week-to-week basis here where you fill out an extensive questionnaire, we go over questions/comments, I provide feedback and I will send over a revised plan. The initial plan is created based off of the answers you provide to me via a lengthy questionnaire that tells me everything from how your lifestyle is to hormonal imbalances to previous experience and level of expertise. I am available 24/7 via text/email as well for all of my clients for anything that comes up.

Contest Prep Coaching

Whether it’s your first show or your fifth, contest prep is hard. There has to be a high level of commitment for a prep to be successful. I understand this very well, so before we even start prep I take a full evaluation of where you are specifically to make sure that you are ready for this kind of commitment. This plan relies heavily on your ability to communicate as well as being open and honest with me. Once I structure the plan for you, we will go over it and get things moving forward. For the first 8-12 weeks of contest prep, we operate on a week-by-week basis where you fill out an extensive questionnaire, a daily tracker and send over progress pictures. For the last 6-8 weeks I start to do daily check-ins to ensure that everything is perfect daily. The daily check-ins will be shorter but we will still continue full weekly check-ins here as well. For contest prep I offer month to month plans or we can do the entire prep up front. I personally coach you the entire 16-20 weeks during your prep.

General Client Coaching

If a 16 week transformation plan isn’t your thing and you also have no aspirations to compete, I do also work with general fitness clients. This is for anyone who either wants to gain more muscle or someone who just wants to be a bit more health conscious. I work with general clients the same way as I would with any other client. We do weekly check-ins, I have you fill out an extensive questionnaire prior to me writing the plan, progress pictures weekly, I adjust the plan we lay out weekly. I am very hands on with this type of coaching as well, you will have 24/7 access to me via text/email/phone call. This type of plan is perfect if you’re just looking to learn more about your body, become healthier and get leaner and stronger. I offer monthly plans here as well as 3, 6, 9 & 12 month packages.

Included in All Packages

 

Diet and Meal Planning

I take a very realistic approach to dieting. Chicken and broccoli just doesn’t cut it for 99% of us. I like to have flexibility when dieting so I urge many of my clients to learn about flexible dieting. If this is the route we go, I have a lists of approved foods that I think are great choices for meals. If that is not something you are comfortable with just yet, I do create meal plans based around food that you enjoy eating. My main goal here is to create something sustainable for you that you could do long term.

Supplementation

I am of the mindset that less is more, especially when it comes to supplementation. There are some that are required for all of my clients, some I suggest and some that I approve of. This protocol will be tailored to you specifically based on where you are at and the goal at hand.

Detailed Workout Programs Tailored to You

Workout programming is where the nuts and bolts really come into play. I create plans based off the individual feedback you give me and the equipment that you have at your gym. My plans are created specifically for the person I am working with so no one ever gets the same plan. All of my workouts come with explanations where it is needed and if you need more help understanding something I will typically send over a video to properly explain what I mean. Programming is where my expertise really shines as I create workouts that are designed to build as much muscle as possible while still helping you burn fat. My philosophy with training is that in about 6 weeks most people cap out on what they are going to progress on, so every 6 weeks I provide a new training program. Different parts of my programming have rest periods programmed in, tempo work, cues to look for and intensifiers added when needed. This is all to stress the targeted muscle as much as possible so we can get as much done as possible while still being efficient!

“My goal in life and as a coach is very simple; to help change as many lives as possible.”

-Dean Kozora-

 

Info

DK Fitness

Phone: (630) 258-4347

Email: dean@dk-fitness.com

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