In case you haven’t had the chance, check out the “meet the team” page.
Here, you can see all of our coaching qualifications; including 20+ years of collective experience, graduate level education (both owners have a MA degree in Exercise Science related fields you can read about by clicking the link above), and Certified Strength and Conditioning Specialist (CSCS) recertification and CEUs through the National Strength and Conditioning Association (NSCA)
Outside of the basic requirements you can commit as much or as little extra time as you want. Just remember, you get out what you put in.
The current Physical Activity Guidelines of America suggest adults need ~150 minutes of moderate-intensity exercise per week (with at least 2 days of “muscle strengthening activity”). This equates to, at a minimum, committing only 30 minutes per day to resistance training and most meal preparation can take less than 1 hour per week.
The A.R.C. Method was made specifically for those who want to finally achieve long sought after health and physique goals without having to compromise their entire lifestyle. Time is of the essence and using that time wisely is priority number one throughout the 90 days.
Throughout the duration of the program you’ll receive additional informative videos to help give you an overall picture on why you are doing what you are doing along with ways on how to make related tasks nearly automated. This information is sent out weekly to align with each stage of your journey but also never expires so you’ll always be able to come back to it.
With access to a nutrition database consisting of over 50+ low calorie, high protein recipes that taste great, it’s hard to imagine your diet ever has to become restrictive.
Additionally, the use of flexible dieting and evidence based habit formation allow you to continue enjoying the foods you love while still making progress on your goals. The trick here is accurately accounting for energy in versus energy out.
Evidence indicates humans are not that great at accurately reporting their true energy intake and energy expenditure. In one study, underreporting actual calories consumed by ~50% and overestimating total daily energy expenditure (TDEE) by ~30-50%.
Amongst other tools you’ll be introduced to inside these next 90 days, perhaps most importantly, you’ll be shown how to properly account for these variables and work towards near nutrition automation as you embrace this new lifestyle.
Contrary to popular belief, cardio is not actually required for fat loss. Especially when you look at how much time you would spend trying to perform additional cardio to “burn off a cheat meal”.
Depending on the agreed upon rate of weight loss between you and your coach, cardio will be implemented when necessary to ensure appropriate progress is made.
An oversimplification for this is that fat loss comes from expending more energy in a given time period than the energy you consume via food. Therefore, if your total daily energy expenditure (TDEE) is more than the total energy you consume, no cardio is required. The Nutrition eBook you’ll get instantly after signing up details this process even further for a more complete understanding.
However, as progress begins to slow down, using cardio is an effective tool to help stimulate further weight loss while limiting additional fatigue. What type of cardio (e.g. HIIT vs. LISS) will be determined once you and your coach discuss other variables like time constraints, recovery, and adherence.
The length will vary based on a multitude of factors such as your adherence to the program, how quickly you consistently implement the techniques and tasks provided, and the level of effort you put into each session.
Throughout the 90 days, as long as you provide the necessary effort, you will see physical results that align with evidence based weight loss (0.5-1% of BW) or weight gain (0.25-0.5% of BW) recommendations. However, these weekly numbers can vary based on initial body composition, your desired rate of weight loss or gain, and the length of time you’ve been in a caloric deficit or surplus.
You can use the calculator found above to input your current and goal bodyweight in order to see how much of your actual goal could be achieved in 90, 180, or 365 days.
Additionally, the 90 days will serve as a period of time to develop specific actionable habits that, when paired with the right monitoring tools, allow you to sustain your healthier lifestyle once you’ve completed the A.R.C. Method.
Included in the over 50+ low calorie, high protein recipes are vegetarian/vegan options along with a variety of low carbohydrate meal choices.
With multiple systems created to simplify your nutrition inside The A.R.C. Method, you’ll also have access to over 80+ unique pre-made meal plan options based on when you workout (i.e. morning, afternoon, night), how complex you’d like meal prep to be (e.g. simple preparation or most food variety), and nutritional preferences like low carbohydrate or “no meat” options.
In order to create a more sustainable and enjoyable dieting environment for you and all who work with us, we are constantly updating our nutrition database to fit unique nutritional needs.
You have unlimited access to reach out to your coach via the agreed upon medium (email and/or text).
You’ll also get to check in bi-weekly, held over Zoom, where you’ll have a chance to discuss how the previous week went, plan how to improve or continue making progress the next week, and get any additional questions you may have answered on the spot (unless more research is necessary for an adequate response).
The accountability and priceless information that comes through these interactions with an experienced professional is why we require them to be completed weekly.
Once you’ve completed your initial 90 days, you’ll have the option to choose how often you check in (1x, 2x, 4x/month) based on your coaching needs with our price tiered comprehensive coaching options.
You simply decide the value you want to receive and we deliver.
Yes, any PDFs or attachments sent via email are yours to keep!
Including the APS Nutrition eBook that you’ll receive upon signing up which includes a brief section explaining why consuming certain macronutrients (i.e. protein, carbs, fats) are important for your desired results and the mechanisms behind it, along with 15 low calorie, healthy, and (perhaps most importantly) tasty recipes for you to enjoy!
Completion of the 90 day A.R.C. Method will also provide you with an exclusive comprehensive coaching rate you get to keep for as long as you choose to continually use our service.
In order for you to continue to make progress after you have completed your initial 90 days with us, you should focus on implementing the steps you will learn throughout this program with intent every step of the way.
What we mean by this is that far too often people will spend money on a coach to just give them some secret answer or magic formula that will provide results without too much work. When in reality, action needs to be taken (even in small steps) by you every day in order to bring your dream goals to life.
The process goals you achieve during the program (e.g. tracking and automating your nutrition properly, performing programmed exercise consistently, monitoring BW daily, etc.) will be the foundation for your overall outcome goal (e.g. lose 50lbs and feel healthier and more confident).
We literally guarantee results* and what makes us confident in that guarantee is that we know how to get you the results you desire. All we ask is you complete each task that is given to you and you adhere as closely to the program as possible. We may not be able to physically do the work for you but we ensure that the work you put in will give you the best chance to accomplish the results you want.
Want to hear even better news? Your coach has the expertise to build you an optimal program that fits your current lifestyle with limited changes, making implementation seamless.
You would be best qualified to get the most value out of this program typically by having basic resistance training experience and no major movement limitations. Otherwise, there are no further requirements.
Geared towards beginner – intermediate skill levels, the A.R.C. Method is meant to provide the right amount of structure, exercise/nutrition programming, evidence based habit formation, and realistic goal setting for you to finally reach that daunting (but achievable) goal you set for yourself.
If you are more advanced and don’t think The 90 day A.R.C. Method is right for you, contact us using the form at the bottom of the page for customized, month-to-month Comprehensive or Training/Nutrition only coaching options.
