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There is a lot out there. So many different programs, books, and opinions when it comes to fitness and nutrition. It’s confusing! How do you know which is best? How do you know if it will work? You feel overwhelmed, frustrated, and maybe feel like you have no control.

The Refine YOU Program was created to provide a jump start to a lifestyle change. It provides realistic, sustainable nutrition paired with effective workouts to maximize results to give you the best bang for your effort initially, and the ability to continue these techniques… for life!

Refine YOU… Mind, Body, and Spirit!

What is included in the Program?

  • 100% Virutal/Online Program
  • 1 prep week to have time to review and understand the program
  • 6 Week Customized DAILY Nutrition and Fitness Plan
  • Home and gym version workouts which differ EVERY SINGLE round
  • Customized workouts to your level which can be done at home or at the gym
  • Flexible workout schedule to fit YOUR schedule
  • Ability to still enjoy your favorite classes (if applicable) with the program
  • Demonstrations with modifications for all exercises
  • Exercise Library with 450+ exercises
  • Program Guide, Nutrition Guide, and FREE Recipe Library with hundreds of recipes and guidance on how to use them
  • Access to Refine YOU’s exclusive Macro Guides
  • Client Portal with access to all materials online, anytime
  • Instructional videos
  • Meal Planning Guidance
  • Community and Accountability
  • Personalized Motivation and Coaching directly from the Founder of Refine YOU

Is this program right for me?

Absolutely! This is not a one size fits all program. The nutrition and workouts of the program is customized to YOU to fit your lifestyle and YOUR goals.

We all come from different places in life, we have different goals, and all of our bodies work differently. Some of us are not making good choices with our nutrition and rarely exercise. On the other hand, some are eating clean and exercising 5-7 days a week and are wondering why we are not getting the results we expect.

There are different levels in my program with the workouts AND nutrition that will be customized on an individual basis. Additionally, due to the highly customized nature of the program, adjustments can be made during the program if the need arises.

I also highly recommend that you be cleared by your physician to start this or any nutritional/fitness program.

Can I start anytime?

The program is customized to the individual, but I run the program in groups. This is to ensure that everyone that I am taking care of is on the same timeline. It makes it easier for me to keep track of everyone and what week they are on in the program. This also allows for me to create groups where we can all support each other on this journey.

How does the nutrtion program work?

Refine YOU's Program is a jump start to a healthy lifestyle change. If your goal is fat loss, we use different techniques, depending on your level, that will maximize fat loss in a shorter amount of time.

This program emphasizes “FAT” loss not “weight” loss because we want to build strong, lean, and healthy bodies.

With the nutrition (the most imporatant part) we keep track of our carbohydrates, fats, and proteins (macronutrients/macros). Paying attention to what makes up the calories we eat (not cutting calories) is very important in fat loss, hormone regulation, gaining muscle, and improving our metabolism. Ultimately we convert our bodies to burn fat for energy instead of carbohydrates (glucose) for energy.

Some of the nutrition strategies used are more advanced than others. The strategy that will be recommended for you depends on your goals and your lifestyle.

What is Carb-Cycling?

Carb-Cycling is a method used for some but not all clients in The Refine YOU program. Carb cycling is a method that involves increases and decreases in carbohydrate intake dependent on the activity of the day. This ensures that we will use carbs to our advantage (not to be stored as fat).

In Carb-Cycling, we will eat more carbs on strength days to give our bodies the fuel it needs to build muscle and prevent muscle breakdown. We will be sticking with complex, high-protein carbs such as beans, quinoa, vegetables, and the occasional treat. Lower carb days will be utilized on cardio and rest days encourage our bodies to burn fat for energy.

Therefore, carb cycling allows us to build muscle and lose fat at the same time by timing our carbohydrate intake more effectively. Carb Cycling also regulates the hormones that affect our hunger and energy levels. Carb Cycling puts us in control and allows us the flexibility to eat the foods we love from time to time while improving our body composition.

What is intermittent fasting and how is it done?

Intermittent fasting is basically not eating for a certain length of time. This will vary dependent your current nutrition, habits, and activity of the day. Don’t let the word “fasting” scare you. We do this strategically so you will find that it will not be very difficult to do. There are many benefits to intermittent fasting other than fat loss. There are studies that suggest that intermittent fasting accelerates fat loss, reduces cancer risk, improves brain function, benefits immune function, and produces an anti-aging effect with hormone regulation.

If this strategy is appropriate for you, you will not be participating in intermittent fasting until your body is adapted to eating a diet lower in carbohydrates. Attempts to fast right away off a diet high in carbohydrates will result in blood sugar declines, and your body being unable to access and burn stored body fat. Your body will react to this by STRONG cravings for food, especially carbs, and activate your body’s stress response which will trigger your body to store fat instead of burn it. Your body goes into a "fasted" state after 16 hours of not eating. Fasting in my program is using this 16 hour technique.

Do I have to participate in intermittent fasting?

Intermittent fasting is a technique that can be used to accelerate fat loss if done correctly. It also has many other health benefits but it is not right for everyone. If your body is not ready to particpate in intermittent fasting, I will not recomend it.

Intermittent fasting in my program is NOT required. It is even optional on certain days of the week. It is not a technique recommended for every single person.

If you are postpartum and/or breastfeeding, it can be done safely but is not right for all women. This will be a decision that we will make together depending on how your body feels.

What can I expect from the workouts in this program?

All the workouts are customized to your level in this program. I have 4 different levels along with a men's version of workouts. At the beginning of the program you will fill out a questionnaire that will give me a good idea of where to place you in the workout program. The program's workouts are designed to give you the best bang for your effort. We will be working out enough to get results (burning fat and building muscle) but not overdoing it. Too much exercise, espeically high intensity workouts, can put too much stress on your body that can negatively affect your hormones and make you more prone to injury.

The workouts are typically 2 days of cardio and 2-3 days of strength depending on your level. Cardio workouts utilize HIIT (High Intensity Interval Training) to maximize results in a shorter amount of time and to improve your metabolism. These can be done at the gym, in classes, or at home. The strength workouts can also be performed at the gym or at home.

What can I expect with HIIT (High Intensity Interval Training)?

HIIT stands for High Intensity Interval Training. It is a method of training that alternates between high intensity exercise and low intensity exercise or complete rest. Studies have shown that HIIT compared to steady extended exercise is far superior for fat loss. You burn more calories during a HIIT workout than steady state cardio. HIIT also increases your metabolism which allows you to burn more calories at rest. Your heart rate being pushed into the anaerobic zone during the high intensity intervals improves your exercise endurance. You will be utilizing some form of HIIT on cardio days and some weight days. You can choose from a variety of programs which you can do at home or at the gym which makes it very convenient. The length of the intervals in HIIT on cardio days will get more difficult as the program progresses. Your HIIT cardio days will start with a brief warm up and end with a longer cool down.

Do I have to go to the gym for my workouts?

No gym membership is necessary. However, having accessibility to a gym does give you more variety in your workouts. You will receive workouts weekly that will have a home version and gym version at your fitness level.

What equipment do I need for the home workouts?

All you need is a bench or chair and 3 sets of dumbbells. A light (5-8lb), medium (10-15lb), and heavy (20-25lb) set for females. For males 3 sets of heavier dumbbells or a set of Bowflex type of dumbbells. You also have the option (this is not required) to purchase and use the TRX Suspension Trainer (on the recommended products page) for more variety in the home workouts.

How long are the workouts?

There are different levels of the workouts in the program. A typical week will contain 2 days of cardio and 2-3 days of strength workouts. Each workout lasts about 40-60 minutes. The more basic level will consist of less exercises and more basic moves and is only 2 days of strength. The advanced program is 3 days of strength and more advanced exercises.

Do you have to workout as required to get results? No. But, this program combines all of these techniques to maximize your results in a shorter amount of time. If you don't do every single workout you will still get results but they will come more slowly. My clients also sometimes need modifications with their workouts. There is an open line of communication with me at all times for assistance.

Can I continue my regular classes/training at my gym?

I provide all the workouts necessary without the requirement of a gym becasue gym access is not available for everyone.

Many of my clients enjoy the variety of the workouts and continue their classes with my workouts. I strongly encourage my clients to stick as closely to the program as possible, just at first, to get the feel for the appropriate intensity and length of the workouts. Once they are familiar with how hard and how long their workout should be, they are able to substitue the classes back in their workout schedule appropriately. If my clients need assistance in working their favorite classes back in, I am more than happy to do so!

How does exercising less give you better results?

We have been taught that that the more calories we burn the more weight we will lose. In actuality, 80 percent of our body composition depends nutrition and the remaining 20 percent is exercise, sleep and other factors.

At LOW intensities, our bodies burn FAT for energy. At high intensities, our bodies burn glycogen (glucose) for energy… NOT FAT. Participating in high intensity programs all the time may lead to our body craving calories and elevating cortisol levels. While high intensity workouts might help with maintaining body composition in the short term, doing this too much over time can work against us.

Cortisol is a hormone released by our adrenal glands and it is responsible for regulating our energy levels as well as organ function. It is released, in response to stress, to convert amino acids to glucose for our bodies to use for energy, our “fight or flight” response. This could be in response to physical or emotional stress. Tapping into high intensity workouts too often or too long (chronic cardio), without enough rest, stimulates our bodies to elevate cortisol. Excess cortisol has destructive effects on the body. It can break down muscle tissue, suppresses our immune system, and causes us to store fat especially in the abdominal area. Elevated cortisol also causes injury due to chronic inflammation and our testosterone and growth hormone levels to drop. This has negative effects on our energy and sex drive. Consistent high levels of cortisol can also trigger an increase in appetite, can cause high blood pressure (hypertension), and elevated blood sugar (hyperglycemia).

So, managing our cortisol by a reduction of that “chronic cardio” will get rid of that excess fat, the stubborn kind! It will also improve our sleep and energy levels which in turn will improve our mood.

Working smarter not harder!

How restrictive is this program? We aim to stay away from unhealthy food! All packaged processed foods because we all know they are not healthy for us!

Refined grains (processed food, bread, chips, crackers, wheat) are unnecessary in our diet for fiber or nutrients. We can get all the fiber that our bodies need from fruits and vegetables. Refined grains are made up of Lectins, Gluten, and Phytates which cause mild to severe inflammatory reactions in our bodies. These reactions can affect our thyroid, digestive tract, immune system, and liver. Gluten is the one we hear about the most but they are ALL unhealthy for us. Avoiding these foods decreases our risk of problems such as diabetes, heartburn, hypertension, and helps us get rid of pesky stubborn fat.

Dairy products commonly contain hormones, pesticides, antibiotics, and GMO’s. They also contain a high amount of carbohydrates and lactose that can cause sensitivities. I encourge avoiding diary as much as possible.

The more strict you are the quicker the results will come. But... It is unreasonable to think you will never eat anything unhealthy ever again. Therefore this program will teach you how to occasionally enjoy your treats (whatever they may be) and have them work for you and not against you.

Is there a vegetarian option?

I will be giving you daily goals on how much carbohydrates, fats, and protein you should be eating. What you eat is your choice. I will give you guidance on what to avoid, what foods are better for which days, etc. From the protein standpoint, it does take a little more effort as a vegetarian because you are more limited than a non-vegetarian on protein options. Vegetarians have been through the program with great success!

Will daily meals/food planning be provided?

You will have guidance on how to meal plan, examples of meal plans, a whole week of example meals, and a recipe library with suggestions on which days to prepare them.
However, I do not plan your meals for you.
The reason for this... everyone is different. Each person metabolizes food differently and has different caloric requirements. Many people have food allergies and different food preferences. Most importantly, this is meant to be a lifestyle change and something you can stick with. If you do not know how to plan your own meals or your meals are provided for you, what happens after the program is over? Will you be able to make the right choices on your own?

This is KEY for you to be successful, long-term. You must learn how to make the right food choices on your own so you can enjoy life, go out to dinner, go on vacation, and have no stress about what you are eating.

Can I drink alcohol?

Yes. The right kind and in moderation. Avoiding the fruity drinks and beer higher in carbohydrates and leaning more toward spirits, wine, and low carb beer is best. I also teach my clients how to be strategic so it will not affect their results. Again, this is a realistic progam and meant to be lifestyle change, not a quick fix.

I have a lot to lose and don’t work out much, can I do this program?

Yes, you can! I have different levels in the program for the nutrition and fitness plans. This will be customized to your level. All exercises are demonstrated and have modified more basic versions. If you cannot exercise at all at this time, we can take a more customized nutrition approach.

Is this program for women or men?

Both! Men have different nutrition requirements as well as different fitness levels than women. I have male and female versions to the program. There is also a same household discount for one female one male version of the program.

Do I need to buy any juices, shakes, supplements, or anything additional for the program?

This program is 100% nutrition and fitness techniques. There is no magic shake or pill. This program focuses on healthy strategic nutrition with effective workouts to maximize fat loss without the use of any products. I do offer suggestions on how to choose the highest quality supplements. I also share which products I enjoy using because I am asked this question a lot but these are not required for the program.

I am postpartum and breastfeeding, can I do the program?

Absolutely. This program is perfect for moms! I have customized core workouts focused on closing the diastasis (gap in your abdominal muscles) after having a baby. This is VERY important to do so you do not end up with a permanent mommy belly.

There will need to be some modifications with the nutrition due to breastfeeding. Also, the taste of your milk can be affected by what you eat and your child may not like certain foods you eat. You will be keeping track of what you are eating so this is easy to determine.

What kind of support can I expect?

You will have daily support directly from me. I am a certified physician assistant with a degree in health sciences and fitness nutrition specialist. You will also have support through a private Facebook group which consists of others who are going through the program with you. I do not have other coaches running my program for me. I feel it is important to have a medical professional with proper nutrition training running the program. Having knowledge of the human body and all the intracicies of how hormones work is crucial.

I have to be on Facebook do participate in the program?

I have many clients who choose not to be in the private Facebook groups and we communicate vial email. However, the Facebook groups are a wonderful place to share your experiences, offer support and tips, share recipes, etc.

What happens when I sign up?

You will get a confirmation of your purchase and a welcome email with your comprehensive guide from Refine YOU. You will be sent a waiver which you will need to sign. A questionnaire will be sent to you for you to fill out. This gives me an idea of your health and where you are currently with your nutrition and fitness. I will go over this and create a plan for you. You will be added to a secret, private Facebook group with others doing the program with you. You will be approved for the client only website with access to the recipe library, nutrition guide, exercise library, and all other materials to start reviewing.

The first day of the program will be the first day of prep week. You will be given your cutstom nutrtion and fitness plan, as well as an itinerary for the week of different tasks to complete (purging the pantry, grocery list, measuring and weighing yourself, etc.) This allows you to get a good feel for what you will be doing in the program and plenty of time to review before the first day of the actual fitness and nutrition program.

The second week through the seventh week will be the nutrition and fitness program. Each week you will be given your detailed workouts and nutrition guide for each day of the week via Facebook group or the website. This is what you will follow every day. Then at the end of the program you can choose to continue for another round for a discount or continue the program on your own as a change in your lifestyle. There is also a referral bonus program for my clients.

Is this program Keto?

Keto is basically eating very low in carbs and a diet higher in healthy fats. This switches your body instead of carbs for energy to depend on fat for energy. In my opinion, Keto is okay for certain people but not for everybody especially in combination with exercising. It can put you body into too much stress because of an energy imbalance. It can eventually negatively affect your hormones such as thyroid and adrenal hormones which may cause you to store fat and not burn it.

Also, since it is severely restrictive pertaining to eating carbohydrates. This can negatively affect your metabolism. Muscles need carbs to build… the more muscle you have, the better your metabolism. If you are restricting carbs you inhibit muscle growth and can break down muscle.

A lot of people have great success initially with Keto, but find it hard to stick to for the long haul since it is so restrictive and difficult to maintain.

My program does use low carb strategies to target fat loss similar to Keto. The difference is, we also have higher carb days (which are still low compared to the standard American diet). These higher carb days are strategic to give us a break, allow us to eat carbs, and have these carbs fuel muscle growth. This is called carb cycling. This allows for more flexibility for vacation, parties, eating out, and provides a realistic long term solution.

How does The Refine YOU Program differ from the Whole 30?

The Whole 30 is a following a whole food lifestyle which is similar to the foods I recommend. I agree with eating nutritious foods and fueling our bodies appropriately. However, the Whole 30 program is very restrictive and most find it hard to maintain. It is also not a program geared to lose fat, gain muscle, and regulate hormones.

Is this program the Faster way to FAT Loss or part of the Beachbody Program?

The Refine YOU Program is an orgininal program that I created. It is not part of another organiztion or program.

Unlike other programs, this is not a one size fits all program. This program is highly customized to the individual client. I customize the nutrition as well as the workouts to best fit the client’s needs and lifestlyle.

My program’s has many levels of workouts including beginner, intermediate, advanced, and men’s advanced groups to better fit a client’s needs. The workouts also differ weekly to allow for more variety and causes muscle confusion to allow my clients to get the best bang out of their workout. The workouts also differ every single round to allow variety for my maintenance clients.

I, myself, run the program and do not have coaches that work for me or under me. This is one of the main differences of my program. I feel that it is important for a person to have extensive knowledge and training of the human body and how it functions down to the cellular level to lead a client in fitness and nutrition. I do not feel comfortable giving the reigns to another individual who is unable to customize the program appropriately taking into account health conditions or injuries that a client may have. The ability answer any question that may arise and being able to modify the program as needed for an individual is critical for the wellbeing of a client.

Refine YOU's business model differs from these other companies. The sole purpose of Refine YOU is to help each individual reach their health and fitness goals. It does not have an additional focus on training coaches to recruit other coaches to then recruit members, etc.

Some techniques of my program may be similar to others, but I assure you that the Refine YOU Program is the jump start you need to get the results you want and teach you how to maintain this as a lifestyle change.


Still have questions?

I would be happy to answer any specific questions that you may have!

Feel free to email me directly at kimgoletz@refineyou.co

If you prefer to speak in person, you may schedule a free 15 minute consultation with the founder of Refine YOU and The Refine YOU Program.

Click the link below to schedule your phone meeting with Kim

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