Online Coaching: Josiah Brannon

(2 customer reviews)

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Description

No matter if you want to lose weight and build a lean athletic body, increase your athleticism for a sport, bodybuild, or just increase your everyday functional fitness level Josiah Brannon a NASM (National Academy of Sports Medicine) certified personal trainer is here to help you accomplish your fitness goals! I use the scientifically proven OPT model to systematically and safely progress each client to help them accomplish their own unique goals. 

Why Do My Clients Get Results?

Each of my clients are required to fill out a questionnaire before we get started.  This allows me to understand the needs of each client. As a NASM certified personal trainer I will then use this information to set up a custom program based on the OPT model which will enable you to get the best results towards your goals. I like to using the OPT model because it is a safe and efficient way to help you progress towards your goals while staying injury free. Goals cannot be accomplished if your injured, so it is my number one priority to help you stay injury free by helping you fix muscle imbalances and helping you learn proper exercise form. No matter if your goal is to lose fat or to gain muscle I will use NASM scientifically proven techniques and adjust the acute variables to help you get there.
It is important to understand that putting on muscle and losing fat can happen, but is very difficult. For this reason it is often better to focus on one or the other.
I will also help you set SMART goals. These are goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. By setting SMART goals we will be able to see consistent progress over time. Which will then lead to being able to set up greater and more difficult goals.
Finally I will help educate you on safe and effective diet, weight loss, and nutritional methods. Weight loss will result if you burn more calories than you eat and weight gain will result if you eat more calories than you burn. Knowing this I will educate you on calorie intake and macronutrient split.  At the end of the day it is up to YOU to choose how often you want to work out. I will then set up a program to work around that. However, I would recommend training at least 3-5 times a week for the best results.

Why Should I get into Fitness?

“Fitness is more than just working out. It is an investment into your future.” First, it is scientifically proven that exercise makes you happier. It decreases the feelings of anxiety, depression, and stress by  increasing the brains sensitivity to serotonin and norepinephrine. These are hormones that relieve the feelings of depression. Exercise also increases endorphins and mental awareness. Second, it helps with weight loss. Being overweight (BMI between 25-29.9) or obese (BMI 30 or greater) is associated with many health risks. It increases the chances of cardiovascular disease, type 2 diabetes, high cholesterol, osteoarthritis, pregnancy complications, and some types of cancer. All of this leads to a shortened life expectancy and a decreased quality of life. Third, it increases your confidence. No matter if you are thin or overweight, exercise and weight lifting will increase your self-esteem as you see your body transform. This increase in self-esteem will allow you to have more confidence to interact with the people around you which will then lead to greater success in your relationships and career. Fourth, it is great for your bones and muscle. Working out will help to strengthen your muscles, which will then make every day task easier. Another added benefit of working out is that it will increase bone density. It is important to have dense bones especially as you age, to help prevent broken bones and osteoporosis. So working out now can help you have a healthier future as you get older. Fifth, and finally working out correctly will help prevent injuries and help you sleep better.  When muscles are weak it leads to unstable joints and improper movement patterns, which then leads to injury. By using NASM’s strength training techniques and fitness assessments I can help you recognize your weak points. This will allow us to strengthen your weak points so that we can get proper movement patterns back, which will then limit your chance of injury. Finally, it has been shown in a study that working out only 150 minutes a week can cause a 65% increase in sleep quality.

Click here to schedule a FREE Fitness Assessment:

(This is a free fitness assessment for those who may be interested in signing up for online coaching! It is 30 Minutes long and NASM Certified Personal Trainer Josiah Brannon will run you through some basic fitness assessments and discuss your fitness goals with you.)

What You Will Get

It is my goal to be able to help you start or continue your fitness journey. Below I have included what I will provide when you hire me as an Online Personal Trainer. As a National Academy of Sports Medicine Certified Personal Trainer with many years of experience in the sports and fitness community I have the knowledge and skills to be able to help you accomplish your fitness goals and get your ultimate physique.

 

What you will get:

  • A workout plan customized to you is the best way to reach your goals.
    • It will be based on the scientifically proven OPT model.
    • The plan will be based on the amount of days you want to workout and favorite exercises.
    • I will adjust the acute variable to help you maximize your effort in the gym.
    • The core, balance, plyometric, speed, agility, quickness, and resistance training can all be modified to fit your own personal goals and needs.
    • The workouts will be updated and adjusted weekly or monthly as you progress and as your goals change, so that we can keep you progressing.
    • Personalized workout calendar and workouts created on the free “Bodyspace App”, which will allow for easy tracking of workouts and to help make sure you stay on track. This free app will allow you to track your workout progress and stats for specific exercises. I will help guide you on how to use the app.
    • If requested will also weekly track changes in your weight, fat, body composition, etc.
      • (If you decide to weekly providing me with this information it will help me continually adjust the program so that you can improve your weaknesses and achieve maximal results.)
    • Access to a free video library illustrating proper exercise form
  • Support—unlimited email messaging with NASM Certified Personal Trainer Josiah Brannon
    • Once a week you can also schedule a phone or video call ( up to 30 minutes) with me to discuss your training goals or concerns.
    • Send me videos of you doing an exercise and I will analyze video of your form and provide feedback on how to better perform the exercise.
    • Nutritional Education

What to Expect from Online Personal Training

After you pay for the Online Coaching I will send you  an email confirming payment and which also includes the instructions on how to fill out the new client liability form, client health questionnaire, and history questionnaire. I will need you fill these out.

Once I have reviewed the information I will either contact you by email or schedule a time to talk to you on the phone or video chat (facetime or skype). During this call I will discuss the goals you have for a workout program with you. Also during this call we will do a Fitness Assessment. This Fitness assessment will include checking for muscle imbalances, determine your strength level, and your body stats (height, weight, body fat % or circumference measurements). Each week or month we will update these stats and see the progress you are making. If I don’t have any more questions, I will then move on to the next step which is creating your custom workout program.

Based on your skill level and the information you have provided me I will use that to build your customized program:

  • I will build it using NASM’s OPT Model so that I can help you systematically and safely progress
  • It will be built around your schedule
  • I will also focus it on the type of exercises you like, which will make it easier to reach your goals
  • It will be a 1 Month long training program (unless you choose to hire me for several months)
  • I will adjust the variables to help you maximize your time and effort in the gym
    • The number workouts per week
    • Length of time working out
    • The number of rest days between workouts
    • Total number of rest days per week
    • The total Volume which is the number of exercises, sets, and reps
    • Rest intervals (how long you rest between sets/exercise)
    • Type of progressions (which variable changes over time)
    • Rate of progression (the pace at which intensity increases)

Once the custom workout program is created I will then contact you to set up another time to talk to you on the phone or video (skype or facetime) to discuss your customize workout program and how to use the free “Bodyspace App”. You will then start your workout program and begin tracking your workouts. (It will be up to you to contact me if you need exercise advice or need me to review your form on an exercise.) Just send me a video of you doing the exercise by email and I will review it and give you advice and tips on how to improve your form. Feel free to contact me anytime during the week with any questions you may have. (It will also be up to you to contact me each week to schedule a 30 minute phone or video call to discuss your training.)

At the end of each month of training, I will contact you to set up a time to do a phone or video call so that we can take a closer look at your progress. During this call once again we will discuss the goals and how to adjust the program so that you can keep progressing. We will do a Fitness Assessment, which include checking for muscle imbalances, determine your strength level, and updating your body stats (height, weight, body fat % or circumference measurements).

All Online Training Sessions Purchased for the month will start from the date that we first meet and go over the assessment. Each additional month you purchase will follow in succession from that first date. (Example: If you purchase 3 months of online coaching on June 2, 2019…you can’t train for a month then take 2 months off and still expect to have 2 month of online coaching to use. The three months of online coaching has to be used at once in back to back months so it would expire on September 2, 2019. If you don’t use it you lose it. No refunds) 

I look forward to working with you and being able to help you accomplish your goals! If you have any questions feel free to contact me

NEW Clients will need to Fill Out and Review Our:

NEW Client Questionnaire

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Additional information

Months of Online Coaching

1 Month, 2 Months, 3 Months, 4 Months, 5 Months, 6 Months

2 reviews for Online Coaching: Josiah Brannon

  1. Ryan Anderson

    The program Josiah put me on and coaching and accountability he provided and still provides for me has brought me to meeting my goals and to the point of making new goals I want to smash. Every question I had Josiah answered right away and was beyond helpful. The best thing Josiah offers is that he views you as a friend, he comes right along side you and makes your vision his own. Great guy, great training, great program.

  2. Ken Eiland (verified owner)

    It was June 2019 and I had gotten up to 228 lbs, my highest weight ever. I knew I had to make some changes, not only to look better but for my own health. My greatest fear is becoming a diabetic and I didn’t want that to happen. I thought I could do it on my own like I had in the past but I had been struggling to stay committed and focused. The other problem was all the other times after I lost the weight I didn’t know what to do next and ended up returning to my old eating habits and gained the weight back and MORE. I tried for about 6 months on my own and lost about 22 lbs and couldn’t lose any more weight. During November and December 2019 I gained back 10 lbs. I struggled getting back to the gym in Jan 2020. It was around this time I had come across Josiah on the Bodybuilding.com website and saw he was a personal trainer and on-line coach. I could see was serious about his training and saw that he looked great and did it all naturally. I knew at this point that I needed to do something because what I was doing definitely wasn’t working. I contacted Josiah and had my first consultation with him. He had be do some different moves/positions ad noticed right off that my calves muscles were tense by the way that I squatted which impressed me. I had been struggling with plantar fasciitis for over a year. It had gotten to the point I could barely walk and couldn’t stand for too long. I also had another disadvantage because with my foot pain I was not able to do any cardio as in the past such as walking, stair-master, or elliptical. So here I was needing to lose weight and get in shape and couldn’t do cardio. One thing Josiah made a point to tell me from the beginning is that he doesn’t believe in fad diets or quick weight loss schemes because they ultimately do not work and the way he trains his clients is for the long term. His method consists of steady and consistent weight loss preferably with weight bearing exercises and cardio if possible. I knew I couldn’t do cardio at first and Josiah understood and worked with me to help me change my diet and track my calories to lose weight with minimal to no cardio at the beginning. I cannot say enough about Josiah and his commitment to his clients. When I had a good week he praised me and when I didn’t have such a good week, he was able to help me move past it and keep pressing on and taught me not to see myself as a failure. I’m not going to lie, there were a few weeks that Josiah had to give me a stern talking to and reality check which I definitely needed. As I continued to progress with my weight loss my feet started hurting less and I was able to add in some cardio. This helped me burn calories while getting to eat a little more and still continue my weight loss goal. Josiah is willing to help do his part in making your journey successful. He made himself available to me to help me through the weak times, he was just a text away to offer encouragement and keep me accountable. If it weren’t for this, I know I would not have reached my weight loss goal. I can’t sing enough praises about Josiah. I honestly thought there was no way I’d ever achieve my goal. And when trying on my own I know I never would have. Josiah’s goal is to teach you the tools you need so that eventually you don’t need him any longer but he always says that once you are family in the Mile High Muscle program you are family for life and he is there if you need him. I have reached my weight loss goal of 160 lbs. This time though is much different from in the past. In the past I never knew what to do next to achieve my physique goals. But this time I have Josiah and he is going to teach me what to do in order to achieve my goal physique. I’m looking forward to Phase 2 of when I start changing up my body to look more like I want it to look. I know it won’t be easy but I know Josiah is here with me every step of the way. I look forward to the day I do not need Josiah to be there every step of the way, and that I become more independent in my fitness journey. But I know that when I do need him he is always there to help me. I lost almost 70 lbs from when I started and most of that has been with Josiah’s assistance. If you are looking for an online coach, I highly recommend Josiah, You can’t find a better guy that truly loves what he does and is there for the right reasons, to help his client reach their goals. I am so thankful that our paths crossed. I will be forever grateful to him and his help and encouragement along my journey. And guess what…my feet don’t hurt anymore!

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