Frequently Asked Questions by our members and visitors to the site.

Why should I sign up for a Fit Life Coach program?

As founder of this site (Marce Miller), I have over 30 years of experience in the health, fitness and recreation industry [FitTerrain]. Not only have I worked in the field for this long, I have also maintained a personal health and wellness program that continues to evolve as I aim to age healthfully. I believe in practicing what I preach and it has not always been easy. A crazy schedule, job stress and a re-accuring back problem have all contributed to challenging my resolve to live a balanced life. One thing I know for sure is that regular realistic exercise combined with a healthy and balanced diet, no diet trends or fads, have always resulted in my best physical and mental state.

You have to pay attention to what you are doing or NOT doing with your physical health, to acheive any positive benefits. It does not happen by itself unless you are genetically gifted. So, I developed this web site to assist people who want to live a healthy live based on sensible exercise and diet habits. This is a plan for life, not just a short term get fit quick type of plan. You will not find any gimmick diets or fad exercise plans on this site, only information and tips to help you create life long healthy habits.

I believe that if you follow the plan on this web site, you can acheive your goals for a healthy and balanced exercise and diet program. Our clients have enjoyed using this site and I think you will too.

What makes this web site different than others of a similar nature?

This unique web site provides weekly feedback on your physical activity and dietary intake. This feedback is specific to your daily tracking of what you eat and how you exercise. If you use the site to record your daily activities, you will receive information on how to improve your exercise and diet habits. This feedback is specific to your daily behavior compared to nutrional recommendations and your exercise goals.

You also receive weekly coaching activities and self assessment tools that will help you to change and modify your behavior. This can make a crucial difference in the success of your exercise and diet activities. You will be able to identify problem areas and develop strategies to replace unhealthy behaviors with new successful ones.

All this information is made available so you can make changes that will help you reach your goals of living a healthy and more balanced life.

Do I have to sign up for two months to get my program?

The FitLife Coach program is based on an 8 week schedule. This 8 week schedule provides you with an exercise program, weekly fitness, technique and coaching tips, diet tracking and personalized, specific feedback based on your daily activities. I believe that you need at least two months minimum to develop positive, life enhancing diet and exercise behaviors. Lasting change and lifelong habits can take as long as 4 months, but most people will see visible results in an eight week time frame. Yes, two months is the minimum commitment you need to make to maximize your investment in time and effort. If you make the committment for 8 weeks, you will begin to reach your personal health and fitness goals.

What does the program cost and what is included?

You pay $29 per month and will receive all the following:

• A fitness and activity program designed specifically for you based on your answers to the sign up questions.
• A daily 8 week calendar plan outlining your activity, time and intensity.
• A daily tracking document for recording your exercise and diet.
• The ability to record any type of aerobic, strength and stretching activity based on your program and activities.
• Weekly tips on exercise techniques and health and fitness topics.
• Coaching activites to assist with behavior changes that will help you reach your goals.
• Access to a fully illustrated exercise library with photos and descriptions of each exercise.
• Recommended strength and stretching programs specific to your activities.
• Weekly feedback specific to your exercise activities and daily diet.
• Weekly guidance for how to enhance your exercise activities and improve your daily diet.
• Diet information including recommendations on what to eat as well as a guide to portion size.
• Access to expert advice and answers to your personal questions.
• A record of your program history so you can review your weekly progress.

So, for a minimal monthly cost, you get everything you need to help you take control of your health and fitness.

What if I need assistance or have problems using my program or the web site?

You can contact me at marce@fitlifecoach.com with any questions or problems. My goal is to answer your inquiry within 48 hours of receiving your email.

What if I need more help, movitation and encouragement to actually make changes in my behavoir?
This is a pretty common problem as most people need some additional outside assistance to stick to any new activity or behavior change. Make sure to perform the weekly coaching activities, inlist someone who will support you in your healthy lifestyle endeavors and only focus on one day at a time.

If you find that you need personal attention, email me at marce@fitlifecoach.com, to find out about telephone coaching sessions.

How do I sign up for a program?

Contact Marce Miller on the bottom of each page. Take your time to really think about your available time for fitness and what you can realistically commit to doing on a daily basis. It is better to start slow and build gradually.

What if my daily program and my activities do not match exactly?

You mean you rested on Wednesday instead of Thursday or ran on Monday instead of hiking? No Problem. The web site is set up to analyze your activities based on your weekly activity goals. If you happen to change your rest day or switch your walking with your swimming day, the analysis will still reflect your participation in fitness related activity.The goal is to meet your weekly plan for a certain amount of activity combined with strength, stretching and rest. We all have busy schedules, the weather turns bad, the pool closes unexpectedly and we cannot follow that days "plan". Just revise your activity, record what you do and the analysis will reflect your actual activities compared to the planned program.

What if I participate in an activity not included in the exercise list?

I have a good friend who is an outrigger paddler. She just records her paddling workouts under the aerobic category and gets feedback on her activity. The aerobic category is a catch all for anything that does not fit into the other areas. It can include cross country skiing, in line skating or other activities that use continuous, rhythmic, large muscle group activity.

If I wanted to exercise 5 times a week, why did the program I received only include 3 days per week of activity?

Based on your answers to the sign-up questionaire, you receive a program based on your current activity level as well as your program goals. This ensures that you can exercise safely and develop fitness at an appropriate rate to avoid over training, burn out and injury. Besides, if you do too much too fast, you may be so sore that you cannot move and then you will not be able to continue your healthy activities. It is always better to begin gradually and develop a solid fitness base that you are able to maintain.

Why should I record my diet and exercise each day?

It is difficult to remember your diet and exercise activities from one day to the next. Set a time at the end of each day as soon as possible after the evening meal to input your daily information. This will serve as a daily reminder to pay attention to your diet and exercise habits.

Why do I need to record my daily diet?

Accurate recording of when and what you eat provides important information on your dietary habits. Most people are not attentive to how they eat and so have poor dietary habits. Paying attention to what you are eating, what time of day you eat and portion size are the basis for understand how to eat for a healthy life. Practicing the tips provided in your weekly dietary feedback will give you specific information on how to eat for lifetime health. The more you pay attention to diet habits the better prepared you are to eat well for health and well being.

What happens at the end of my 8 week program?

You have three options at the end of the second month.

1. You can sign up for another 8 week maintenance program based on the program you have been doing. I recommend this if you are happy and satisfied with your progam and want to maintain your fitness activities.
2. You can sign up for another entirely new and different 8 week program. I recommend this option if you want to change activities due to seasonal preferences or a desire to do something different.
   Both of these options allow you all the same benefits, tips, feedback, coaching, exercise library and program history.
3. Or you can choose to disenroll in the program.

Will this program really make a difference in my health and fitness?

Improved health and better fitness are within your ability to create and control. This program is designed to fit into your life. The exercise is scheduled to meet your time constraints, the diet recommendations are realistic. There are no fads or fashionable trends in the FitLife Coach program. Using this program, you can develop behavior that can be maintained indefinately. If you follow the program, record your activities, use the tips and coaching information and adhere to the feedback, you can enhance your health, improve your fitness and take control of your life.