PROGRAM DESIGN DETAILS
Program design is an opportunity to work with me if you are committed to consistently showing up on your own, but with added support. I design my programs in 4-month cycles to allow for structured progression, focusing on strength, mobility, and longevity and tailor programs to your goals. Each custom program takes into account everything from reps and sets to tempo and time under tension that all compliment one another from phase to phase so you build a solid foundation, avoid plateaus, and see sustainable results—without burnout.
POSTURE + EXERCISE TECHNIQUE EVALUATION
EVALUATION OVERWIEW:
2-3 Hours done virtually or in-person in NYC
Discuss intake form responses
Plumb-line evaluation to discover postural imbalances
Muscle Length/Tension evaluation to discover postural imbalances
Exercise Evaluation of 5-6 primary lifts
Develop your unique posture improving program
“My first evaluation with Nicolette blew my mind! The level of detail, structure, and organization that she brings to programming is incredible.”
SUPPORTED PROGRAM DESIGN
After your evaluations, I develop a 16-Week training plan based on your unique strength goals, experience level, and injuries or limitations. Once a month, at the start of each 4-week program we meet via zoom for a 30 minute coaching session to discuss the program and answer questions and I check in with you weekly via email. Program design is ideal for those who have access to a gym, equipment like Tonal, or dumbbells and resistance bands.
Paid by Macrocycle 16 weeks of programming
2-5 strength workouts for each 4-week program
Video and written exercise instruction of the exercises
Periodization Plan for programming the macrocycle
Workout Calendar to plan daily activity
1:1 Coaching Sessions 30 min monthly
Nutrition Coaching Basics
“She helped me see a greater potential around my workouts beyond Tonal and having a constant feedback loop on progress has been a game changer over the past few years.”
“I am thrilled with the results. I feel leaner, more toned, and stronger than ever, with noticeable improvements in my athletic performance.”
“Coach Nicolette has created intentional programming for me that has transformed my body (yay muscles!) and I absolutely love working out now.”
Additional Programming Options…
HYBRID
PRIVATE COACHING
Program design with extra coaching guidance. After your evaluations, I develop a 16-Week training plan based on your unique strength goals, experience level, and injuries or limitations. At the start of each 4-week program we meet via zoom (or in-person) for 1:1 personal training sessions where I guide you through the workouts of that program. The 1:1 sessions are recorded so that you may refer back to them while you continue the program. The rest of your workouts are done on your own, but we will meet weekly via zoom for 30 minute 1:1 coaching sessions to discuss progress and answer questions. Program design is ideal for those who have access to a gym, equipment like Tonal, or dumbbells and resistance bands.
Paid by Macrocycle 16 weeks of programming
2-4 strength workouts for each 4-week program
2-4 workouts for every 3-4 week cycle
Video and written exercise instruction of the movements
1:1 recorded training sessions to learn each day of the program ($225 value for each session)
Periodization Plan for programming the macrocycle
Workout Calendar to plan daily activity
1:1 Coaching Sessions 30 min monthly
Nutrition guidance
1:1 PERSONAL TRAINING
This offering is available in-person in New York City or virtually worldwide. After your evaluations, I develop a 16-Week training plan based on your unique strength goals, experience level, and injuries or limitations. We meet weekly (2-4x a week) for 1:1 personal training sessions. Personal training is ideal for those who do not have access to a gym or strength training equipment and want the most personalized, hands-on training offered.
60 Min 1:1 Sessions 2-4x a week
Paid by 10 Session Package $225 Per Session ($2250 per package)
Periodization sheet breaks down the macrocycle
Workout Calendar to plan daily activity
Nutrition guidance
Access to Private Training Facility for 1:1 sessions
INDEPENDENT
PROGRAM DESIGN
Independent Program Design is for clients who would like a more independent experience of my coaching and are ready to take their training to the next level. This is for someone who has access to equipment at a gym or on Tonal and is committed to consistently showing up on their own without any guidance.
PDF Download of 16 weeks of undulated programming (4 programs total)
3 workouts a week for each program
Detailed explanations of how to read the program variables, understand the training parameters and important key terms
Lifting Schedule
FAQs
Do I need equipment for program design?
Having equipment is not necessary but in order to really see and feel the benefits of my program design, having some type of resistance is ideal. That can be resistance bands, dumbbells, barbells, kettlebells, cable machines, Swiss balls, bosu’s etc.
Do you do in person assessments?
I sure do! This is my bread and butter, baby! I do assessments out of an amazing facility called Arrive in NYC.
What is the payment structure for program design?
Clients pay by macrocycle. A macrocycle entails 4 programs with each program lasting 4 weeks totaling to 16 week long cycles.
How often will you check in with me?
I check in with you weekly via email and once a month via Zoom.
Why four months of training at a time?
Progress takes time. I design my programs in 4-month cycles to allow for structured progression, focusing on strength, mobility, and longevity. This periodization ensures you build a solid foundation, avoid plateaus, and see sustainable results—without burnout. Each phase builds on the last, so you move forward with purpose, not guesswork.
Do I have to pay by macrocycle?
Ideally, yes, because it helps create more consistency. But please reach out with questions or concerns regarding your personal situation and I’m happy to do my best to accomodate!
What happens when the macrocycle ends?
We can schedule an assessment to map your progress and develop new strength goals.
