Snatch Sessions
Fitness Coaching
IF YOUR FITNESS JOURNEY HAS BEEN AN ONGOING STRUGGLE OF FRUSTRATION, INCONSISTENCY, EXTREME MEASURES, FAILURE, AND DISAPPOINTMENT...
IT'S TIME TO GET OFF THE STRUGGLE BUS SIS! 🚎
Create a real lifestyle transformation, slay your body goals, and maintain your physical results long term...
✨ in an efficient, time sensible way
✨ without feeling like you're on punishment
✨ through actual mindset & habit change
I got you. My coaching will take you from frustration and overwhelm to losing fat and toning - all without extreme measures, 2 hour workouts, crash diets, and "issa no for me" tactics.
Snatch Sessions has helped hundreds of women on their fitness journey so there's no way to show them all - but check out a few client results below. Trust, there are plenty of receipts. 🧾😉
DO ANY THESE SOUND LIKE OR APPLY TO YOU? 🙋🏾♀️
✨ you've tried all you can to stay on track with your fitness goals, but just can't. Which makes you feel frustrated and like giving up. You're rationalizing that you'll be this weight forever - or have to sacrifice all your joy to lose it.
✨ You know fitness and nutrition basics, but are overwhelmed with all the general information being spread about what will actually work for YOU. The "motivational" Instagram posts and YouTube videos just ain't it anymore. You need someone who can show you what will work for YOU (with your specific needs taken into account).
✨ Your self love is struggling - be it body image, negative self talk/feelings, or self doubt. You want to heal these mindset blockages so you can be more positive about yourself - and your body.
✨ You are tired of obsessing about food choices. It’s making eating a chore instead of a positive experience. “I ate cake today! Gotta burn it off with an extra workout tommorrow!”
✨ You are over the restrictive diets and fads that you can only sustain for a week (shoot, sometimes you can only make it a couple days). You end up gaining weight back - or worse even more was soon as you stop (that's what your body is supposed to do with extremes btw).
✨ You’ve “started over” on your fitness journey so many times that you’re (almost) convinced you don't have it in you to be consistent and acutally reach your health and body goals.
If you identify with any of this, here's the good news...all of it can be fixed. If you're ready to work towards getting it right, I can show you the way - the non-punishment way. 😉
Depending on your plan, you will get support in achieving your goals. Via things like:
1️⃣ live group coaching calls/"office hours" with me (you can ask during or submit questions beforehand) - and access to the client only Instagram account - and access to me if you need it.
2️⃣ strategic (and high fat burn 🔥) 30-45 minute workouts (includes warm up and stretch) that can be done from home or gym - and require minimal equipment (just dumbbells - and your body). On YOUR own time/schedule.
3️⃣ nutrition help - I'm a certified nutrition specialist so 'll lend all my secret sauce for healthy, but balanced and FREEDOM eating. You'll also have access to my healthy, tasty recipes. 👩🏾🍳
4️⃣ mindset and habit change tactics 🧠 - I'm also a certified behavior change specialist I'm not only guiding on doing things, but finding the best route for you so you can CONTINUE to CONSISTENTLY do things long term. This is where the success really lies!
My programs and plans are designed to help you break through your plateau and get the body you deserve/want for yourself. You don't have to do it alone sis. And it's faster with guidance and solid blueprint! 💨
Let me snatch you up 😉
(if you have questions, check out the FAQs below first - and if you still have them, you can shoot me a DM me on Instagram or email me at bodysnatchedfitness@gmail.com.
FAQ
Program FAQs
What is Snatch Sessions?
Snatch Sessions is my coaching & training program that focuses on high fat burn workouts, sustainable nutrition, and habit change. My main focus is finding a way to get you in calorie deficit via workouts and nutrition so you can reach your weight/fat loss goals. And it's by altering actions that make sense for your wants, schedule, and lifestyle. There are varying plans that offer different levels of features to ensure there is something that suits you best. Packages are:
Interactive Program:
Snatch Coaching: my signature program with Strength training routines (3 per week via video and written) and access to 10 minute workouts, home cardio, and stretch/flexibility routinesYou also get access to client Instagram account, client blog, recipes, and more.
DIY program:
4 Week Snatch Plan - Strength training routines (3 per week via video and written) and access to 10 minute workouts, home cardio, and stretch/flexibility routines. This also comes with documents including goal setting. The VIP version includes everything in addition to access to the client blog (includes recipes, challenges, etc), and my calorie deficit guides.
What makes the Snatch Coaching program different/special?
It’s not just a workout program, it’s a complete fitness and health program - a transformation program! It's coaching. You get me! 🙋🏾♀️ There is accountability. Guidance. Access to a personal trainer & nutrition expert - so help getting a grip on your specific situation. And as mentioned before, it includes mindset and nutrition help.
It's also not overwhelming - giving you a whole bunch of workouts to sort through. No offense, but unless you have some training in program design, there is a large chance that "winging it" and using random workouts is not being done correctly - at least not in a way that will maximize your calorie burn and metabolism.
And really, why try to figure it out when you can have an expert strategically do it for you? Other than motivation, time is the other main reason people site as their hardship with fitness. So eliminating the guess work will save you a lot of it.
No spending time figuring out what to do - and wondering if it's effective. Or worse, spending months or years doing things that aren't working.🤦🏾♀️ And I already mentioned the fact mindset and mentality are a big part of it - but more specifics about that (and the workouts) are below.
How does cancellation / ending the coaching work?
Snatch Sessions has two options: month to month (cancel anytime) or 3 months.
A minimum of 3 months is recommended - as it helps ensure you're really ready to tackle your goals. And give you enough time to build consistency and change habits that you can carry with you - and continue on your own when you're ready to leave.
Also, in general, it takes 3 months to see significant results - and to really start changing habits (remember you're undoing years of behavior here). So with that, it's best to stick it out for a few months before ending.
That being said...
I know you may need to just dip their toe in the water before committing. The month to month is on a recurring payment schedule, but you can easily cancel anytime.
Workout FAQs
How do the weekly workouts work? Are they live and/or scheduled?
I release 3 new full length workouts via video form at the beginning of every week - so you have them and can do them on your own schedule. You also have access to 3 “add on” workouts if more is wanted. Last, you will get the written workouts as well if you want to do it all on your own.
You see, I used to work in a gym and I get that making a "time" is a barrier for most people. We have different schedules (and of course things pop up) so the exact workout days and times are your call!
Snatch Plan DIY program includes set workouts.
What are the workouts like?
First, the workouts aren't just a list of exercises, but FULL recordings of me doing the ENTIRE routine with you! So I can instruct on form, give you info on what's going on, why we're doing certain things a certain way - all while it's happening! And I spill a lot of secret sauce on nutrition and other hacks in the videos as well.
I like to think that you'll see it as working out with a friend. That's what my current clients tell me anyway. 😌 And I’m confident this format will increase your likelihood of sticking with the program ✅
You also get written versions of the workouts of the week via the exclusive client Instagram.
And for both plans, on top of the strength workouts, there is access to 10 minute workouts, home cardio routines, and stretch/flexibility sessions.
How long are the workouts?
My goal is to get you as much fat burn in the shortest amount of time. 🔥 So the routines are usually 30-40 minutes each (that's everything - explanations, warm-up, workout, and stretch). I use a strength training and HIIT (high intensity interval training) hybrid method that both strengthens and burns calories. I offer modifications and low impact for all other situations.
Otherwise, the stretch and cardio add ons routines are under 20 minutes and there are 8-10 minute workouts.
What equipment do I need to do the workouts?
All the routines are done with dumbbells and body weight. If you haven't noticed, the point of this whole thing is to remove a lot of the barriers people cite for working out. This limited equipment approach makes it easy to do the workouts at home, in small spaces, even while you're out of town. I do the workouts from my own home as well.
What if I prefer the gym?
You can still do the workouts. There are 2 options:
1.Use other equipment if desired (barbells, cables, etc) to do the same exercises. The main important aspects are variety and the progression of exercises - so you can do the same exercises done with dumbbells on different machinery (as long as you’re familiar and know what the subs are).
2. you can do the routine as is in the free weight section of the gym.
Nutrition FAQs
What does the nutrition help entail? Does it come with a meal plan?
Not meal plans specifically - and it's on purpose. Because you don't need a "meal plan, you need a "real plan". I focus on sustainable eating practices for individual preference.
I don’t believe meal plans are sustainable over time and that it’s more important to implement what’s going to work for you long term - and eat in a way that you enjoy. Look. You're not going to want to eat those same 10-20 meals your entire life sis - you need to know WHY something is a "good" meal, why the combos work, etc.
As for my specific approach, I believe in training the mind and forming habits as the most successful way to get food discipline under control - and breaking bad behavior and mental barriers.
So the nutritional training is via helping with my nutritional certification insights - things like
⭐ food substitutes (and brands I like - and why)
⭐ calorie reduction hacks/recommendations,
⭐ healthy but tasty recipes (that I cook and test myself - you can trust this Southern raised pallet 👅),
⭐ nutrition challenges,
⭐ macro guidance,
⭐ proven fat loss nutrition concepts,
Also: only fully registered dietitians (ie food DOCTORS) are supposed to write specific meal plans for people! You can literally just Google sample meal plans if you just want one. That's what you're usually getting when a general fitness program sends you one anyway. 💀🙄
Are the recipes vegetarian/vegan friendly?
First, I'll lead with this: if you're either, Snatch Sessions is about tailoring your food for your preferences - so I wouldn't make this a deal breaker. And the recipes are one small aspect of the coaching. That being said...
While I respect and understand the principles behind veganism and vegetarianism, the recipes are more meat eating friendly. I am a meat eater (as well as most of my audience) so it only makes sense that recipes I share are things I personally eat and vouch for.
Most recipes will be poultry and seafood based - as beef and pork are problematic with many fitness goals. I also participate in "meatless Monday" in my personal life so I do offer recipes that are plant based time to time. I also add desserts and other things. So it's broad.
Coaching FAQs
How does the coaching work?
The coaching is done via the tools of the program - and often. This includes things like live coaching calls, client Instagram insight, recipes, challenges, and more.
You also have access to me via DM on the client Instagram account if you have questions or concerns. So you can check in with me whenever needed.
Ok sounds good so far, but why should I listen to you sis?
I understand there are a lot of online fitness folk so I can only speak for myself that I’m not a hack. First, I’m certified as a personal trainer from ACE (American Council of Exercise), which is one of the leading certifications. I've also got certifications as an ACE Nutrition Specialist and an ACE Behavior Change specialist.
But I'm more proud of the results I've gotten for people. At this point, I've helped hundreds of women on their fitness journey - and snatched quite a few bodies. You can see receipts sprinkled on my Instagram feed.
What is the monthly live group coaching call?
Once a month I hold a coaching call on the client IG to go over specific topics that are relevant - be it the season, general struggles I'm seeing with lots of clients, or just really important concepts that will make fat loss easier. And to answer questions you may have and want live interaction about.
It's another way for you to interact with me - and other women in the same boat as you.. And if you can't make the call, you can still submit questions in advance and I'll address it. Also, all live calls are accessible after the fact.
Other FAQs
Is Snatch Sessions good for beginners?
Yes. It's not just good, but great. You'll learn how to apply both workouts and nutrition to your goals. This will save you a lot of time doing trial and error trying to figure out everything on your own.
And again, this all about you and your specific needs so it can be tailored. Also, all workouts come with instruction of modified exercises. It’s perfect for beginners because you’ll learn a lot of the most important nutrition and fitness information to succeed every week!
Is Snatch Sessions good for non-beginners?
Absolutely. I’m a trainer and these workouts challenge me. And it's the only plan I'm on. I also used to train at the gym and believe home workouts are just as good, maybe even better! It’s all about how you challenge yourself with weight, speed, and other similar factors. You can make these workouts as challenging as needed. My workouts are weeerk! 😉
I think that covers it! But if you still have questions, I'm happy to help. DM me on Instagram or email me at bodysnatchedfitness@gmail.com.