WHO CAN I CONTACT FOR SUPPORT?
Head over to the “contact” page to submit your questions, and a member of my support team will get back to you ASAP during regular business hours. Please note that I will not be able to answer support questions through my Instagram DMs, comments, or private community group. Email is the best way to receive an answer quickly and I promise we’ll get to it!
WILL YOU BE ADDING MORE RECIPES AS TIME GOES ON?
Yep! I love developing healthy recipes that will nourish your body and taste delicious in the process.
WHAT IS YOUR ONLINE PROGRAM + WHAT DOES IT INCLUDE?
I created my online program, the LM Method, to help and encourage real women in their journey towards wellness. I’ve combined my healthy recipes, weekly meal plans, my “tighten and tone” strength training workouts, attainable weight loss/maintenance/gain guides (and SO much more) all in one place! You WON’T find any fad diets, restrictive eating, confusing advice, or overwhelming workout schedules in the program. You WILL find simple, evidence-based advice, healthy recipes that actually taste good (I promise), fun workouts with video tutorials, and me, cheering you on along the way.
WHAT IS STRENGTH TRAINING AND WHAT DO THE WORKOUTS LOOK LIKE?
Strength training basically means that you’re exerting more effort (aka lifting heavier weights or adding more resistance) with each rep. Your muscles adapt to the changes, causing them to constantly rebuild themselves to get stronger, leaner, and help shed fat. Sounds good, right?!
The LM Method is an at-home strength training based workout. All workouts begin with a basic HIIT exercise to get you warmed up and increase your heart rate. Next, you’ll move into the strength-training exercises. The workout arrangements are brand new every single week, and are created to build on the previous week. You’ll often see some of the same moves that you’ve done before, depending on the week; the purpose is to put consistent pressure on the same muscles in order to break them down, which helps shed fat and create lean muscle, while also increasing strength.
WHAT IF I DON’T MEET MY WEIGHT LOSS GOALS IN 21 DAYS?
My goal is to help you get lasting results that you’ll be able to maintain in a healthy way. The truth is, if you stick to a weight loss plan too long, you’ll likely just gain all the weight back afterward (your body thinks you’re in “danger” and that you’re not getting the resources you need, so it holds onto fat to protect you).
That’s why, after the 21-day weight loss program, you’ll switch to the weight maintenance program. Both will help you steadily lose weight until your body reaches its optimal, healthy weight for your body type – and actually keep it off in a natural, feel-good way.
CAN I DO YOUR PROGRAM AT HOME? WHAT EQUIPMENT WILL I NEED?
Absolutely! I do it every day. The LM Method is actually a home-based workout program! It’s versatile and can also be done at the gym if that’s your thing.
Here’s a list of equipment you’ll want to have handy when getting your workout on:
– Dumbbells (3lbs, 5lbs, 10lbs, 15lbs or heavier depending on how heavy you can lift). I recommend these: dumbbells
– A chair, step, or bench. I recommend this one: workout bench
– Ankle weights (2lbs each). I recommend these: ankle weights
– A gym or yoga mat, or soft floor covering. I recommend this one: mat
IF I TRAVEL FOR WORK OR GO ON VACATION, WILL I STILL BE ABLE TO USE THE PROGRAM?
Totally. As a member, you’ll have access to 14 days worth of travel workouts, so you can bring your fitness routine on the go. You only need an internet connection in order to access the program, a resistance band, and you’re good to go!
HOW LONG ARE THE WORKOUTS?
You can actually choose the length for every workout. You’ll have the option to choose between 15, 30, 45, or 60-minute workouts depending on how much time you have, or your experience. The 15-minute workouts are created for beginners, or for those busy days when you just need to squeeze in a quick sweat sesh. For long-term health, I recommend doing the 30-minute workouts at least 3 times a week.
CAN I CANCEL MY MEMBERSHIP? WILL I GET A REFUND?
Yep, you can cancel your membership at any time with no additional fees. To cancel, click on “account settings” and select “cancel.”
You will not receive a refund, as all purchases are non-refundable. Unfortunately, we do not offer refunds if you change your mind, don’t end up using your subscription, accidentally purchase the program, for medical conditions, or any similar reasons/events. Because the membership is digital, it is considered “used” once you sign up.
HOW MUCH IS YOUR ONLINE PROGRAM?
The LM Method is $29.99 a month ($0.99/day), or $239.99 a year, which breaks down to $19.99 a month (a $120 savings from the monthly). The yearly membership comes with my exclusive weight loss/maintenance/gain guides.
CAN I PAY MONTH TO MONTH WITHOUT BEING LOCKED INTO A PLAN?
Sure! You can sign up for the monthly plan for $29.99 a month. There are no contracts or plans, and you can choose to cancel at any time.
IS THE MEMBERSHIP AVAILABLE ON AN APP I CAN DOWNLOAD?
We’ve designed the membership to look and function exactly like an app! You can add your membership to the home screen of your phone to easily access your workouts, recipes, and more. You can also access your membership on your computer/iPad, or stream to your TV if you have Apple TV.
MY DIET IS VERY SPECIFIC. WILL YOUR PROGRAM WORK FOR ME? ARE THE RECIPES VEGETARIAN FRIENDLY?
My recipes are mostly plant-based, which means that most of the meal comes from plants and are made using fresh, whole foods. I also try to give substitutes whenever possible, so you can modify the recipes to fit your diet or preference.
WEIGHTS MAKE ME BULK UP, AND I DON’T WANT TO! WILL YOUR PROGRAM WORK FOR ME SINCE YOU INCORPORATE WEIGHTS AT HOME?
Trust me, you don’t need to worry about getting bulky from strength training! Actually, women don’t have as much testosterone as men, which means we’re biologically not able to build big muscles like men do. Following the LM Method, coupled with a lean diet, will help you decrease body fat and maintain muscle, two crucial pieces to getting lean and fit.
And, if you’ve ever felt like your muscles were “getting bulky” while following any type of lifting program, it’s really the layer of fat tissue on top of the muscle that hasn’t been shed that is causing the bulk. This means your diet has to do with the bulking, not the weight lifting. I’ll help ya with your diet in the program, too, so don’t stress about bulking up.
CAN I TRY YOUR PROGRAM WITH A TRIAL? OR DO I HAVE TO SIGNUP TO SEE HOW IT WORKS?
I totally understand wanting to try something out to see if it’s a good fit for you and your lifestyle, so feel free to use the 7 day free trial when signing up for a monthly membership (not available for yearly memberships). Once you’re signed up, if you want to switch to the yearly membership to get the weight guides and save $120, you can do that your account settings! 🙂
Please note that once your 7 day free trial is up, your card will be billed unless you cancel your membership.
ARE THERE BE LIMITED SPOTS IN THE PROGRAM OR CAN ANYONE ENROLL?
Anyone is welcome to join!
ARE YOUR RECIPES FOR KIDS AS WELL?
The majority of the recipes are kid-friendly, full of nutrients and mostly plant-based. There are a lot of mama’s using the program who are also able to use the meals and snacks for the kiddos.
WILL YOU BE MONITORING OUR INDIVIDUAL PROGRESS?
The LM Method is not meant for one-on-one check-ins or consultations. You will not have direct access to me, but instead you can join the online community to connect with other like-minded, supportive women in the program! Definitely a great way to check in and to stay accountable, too.
I DON’T NEED HELP WITH WEIGHT LOSS OR WEIGHT GAIN, I JUST WANT HELP WITH HOW TO EAT HEALTHY. DOES THE LM METHOD HELP WITH THAT?
Oh ya! I’ve designed the “weight maintenance” plan, included in the yearly membership, to help women learn what a true healthy diet looks like. You’ll learn all the right foods and portion sizes to make sure your body is getting the nutrients it needs every day – no more guessing or obsessing over calories, friends. I’ve got ya!
CAN I CHOOSE THE MONTHLY MEMBERSHIP THEN SWITCH TO YEARLY AS TIME GOES ON?
Definitely! You can upgrade to the yearly membership at any time within your account settings.
DO YOU SHARE HOW TO DO THE WORKOUT MOVES SO I KNOW IF I’M DOING THE EXERCISES RIGHT?
Yes, every workout includes video tutorials that make it super easy to follow along with, and descriptions to help you along the way. Please note the videos are not “live” workout classes but everything is covered with you top of mind.
WILL THERE BE A WORKOUT PLAYLIST?
Absolutely! I love my workout playlists and I’ve created one full of the best jams to motivate your workouts and set you up for daily wins. To access, sign into your Apple Music account and play it right from your membership dashboard. It’s not available on Spotify, however, you can always create your own Spotify playlist and add the songs to it.
WILL YOUR PROGRAM FIT IN WITH MY BUSY LIFESTYLE?
Totally! I designed the LM Method with busy, real-life women like you in mind and to realistically fit into your lifestyle. Everything is efficient and effective 🙂
I DON’T HAVE A GYM MEMBERSHIP. DO I NEED ONE FOR THIS?
Nope, just a little space to move around, whether that’s your garage, living room, office, or even your yard. While you can take it to the gym, the LM Method was built as an at-home program. You’ll just want to be sure to have dumbbells, resistance bands, and ankle weights on hand at home to complete the exercises.
IF I JOIN, WILL I ALSO NEED TO DO GYM WORKOUTS ON TOP OF YOUR WORKOUTS, OR ARE YOURS ENOUGH TO DO AT HOME?
This is up to you! The LM Method workouts are just as effective as a gym workout, but you can always choose to do more, depending on your goals.
IF I PAY FOR THE YEAR IN FULL, WILL I BE ABLE TO CANCEL AFTER THE YEAR? OR WILL I BE IN A CONTRACT?
If you sign up for the yearly membership, you can cancel at any time. No contracts in this program. Like I mentioned above, refunds are not available because the membership is digital and can’t be returned.
ARE THERE WEEKLY SHOPPING LISTS FOR THE WEIGHT PLANS?
There is only one shopping list per plan. Each weight plan will give you exact food groups and exact portions for each meal, and a shopping list with food groups to choose from. For the weight loss plan, you’ll also be given a list of foods to avoid for 21 days.
CAN I CONTINUE WITH THE MEMBERSHIP AFTER A YEAR?
Absolutely! You can continue with the LM Method for as long as you love it 🙂
WILL THERE BE MEAL PLANS FOR THE HOLIDAYS?
The weight maintenance plan is meant for daily use, and would totally be effective during the holidays. If you do splurge a little during the holidays though, the weight loss plan will always be available for you to refer back to within your membership for yearly members.
CAN I GET STARTED AS SOON AS I SIGNUP?
You bet! As soon as you sign up, you’ll have immediate access to your membership. The welcome email might take a little while to show up in your inbox, so please be patient 🙂 Delivery time is different for everyone, but you’ll usually receive it within 10-15 minutes. If you don’t see it, be sure to check your junk/spam folder. Sometimes customers have a firewall set up that could be blocking it and my team is not able to help with that, unfortunately.
DO I NEED TO PAY FOR THE YEARLY MEMBERSHIP UPFRONT, OR WILL I HAVE THE OPTION TO MAKE PAYMENTS OVER TIME?
Yep, you’re required to pay the yearly membership upfront. Given the digital nature of the program, it is considered “used” upon signing up.
I’M TRYING TO GAIN WEIGHT. WILL THE LM METHOD BE HELPFUL WITH THAT?
Absolutely! The weight gain plan was created with you in mind and will help you with healthy weight gain.
IF I’M ONLY INTERESTED IN THE MEALS AND RECIPES, OR JUST WORKOUTS, OR JUST THE WEIGHT GUIDES, WILL THERE BE A DIFFERENCE IN PRICE FOR THAT?
No, there are no differences in price for the LM Method.
IS THE MEMBERSHIP FEE CHARGED IN USD? WILL THERE BE AN OPTION TO PAY WITH DIFFERENT CURRENCY?
The membership fee is only charged in USD. There’s currently no option to pay in a different currency. The payment gateway accepts all major credit cards.
IS YOUR PROGRAM SUITABLE FOR PREGNANT OR BREASTFEEDING WOMEN?
Unfortunately, the LM Method workouts and weight plans were not created to specifically help with the nutritional needs of pregnant or breastfeeding women. If you are no longer breastfeeding, please get approval from your doctor before using the workouts, weight plans, and/or recipes from the LM Method just to be safe.
I TRAVEL A LOT FOR WORK / WORK LONG HOURS. WILL THE WEIGHT LOSS PLAN AND WORKOUTS WORK FOR ME?
Of course! Everything was made to be flex to different lifestyles. The weight guides (weight loss, weight maintenance, weight gain) give you specific portions for specific food groups at each meal, ie. “this” amount of protein, “this” amount of fat, etc. with a shopping list and tips, and what not to eat, among other things included. Depending on where you travel or what you have accessible, you’ll be able to pick and choose from the list for each food group with what you have available to fill in the correct portions.
As for the workouts and long workdays, I always recommend working out at least 3 days a week, as it’s important for every single person to do for lifelong health. You’ll be able to choose from 15, 30, 45, or 60-minute workouts.
SHOULD I WORKOUT ON THE WEIGHT LOSS PLAN?
Yes, you should! The weight loss plan isn’t a detox where you’ll feel too weak for your workouts. If you’re new to working out or haven’t in a long time, I’d recommend starting out with 2 days a week and aiming to reach 10k steps a day. Then move towards 3, 4 or 5 days of workouts a week, depending on what you choose, and always make sure to include rest days.
IS IT ALRIGHT TO WORKOUT ON AN EMPTY STOMACH IN THE MORNING OR SHOULD I EAT SOMETHING?
Everyone’s body and needs are different, so you should always do what feels best for you! If you want to eat something light beforehand, try some blueberries or almonds, or a piece of toasted Ezekiel Bread. Yum!
WILL I NEED TO DO CARDIO ON TOP OF THE WORKOUTS? WILL THE 15 MINUTE WORKOUTS GET ME RESULTS?
Cardio is somewhat included in the workouts, but I’d recommend adding more into your routine on top of the LM Method workouts. The longer your workout is within the LM Method, the less cardio you’ll need on top of it. Cardio options are given within each circuit when you sign up. The more active you are, the better the results. As with most programs, what you put in is what you get out 🙂
The 15-minute workouts are included for beginners or for one-off situations throughout the week when you need a quick workout for a busy schedule.
IS THERE A TARGET AGE FOR THE WORKOUTS AND WEIGHT GUIDES IN THE LM METHOD?
Yes, the LM Method workouts and weight guides are designed for women ages 25-40. However, the program isn’t limited to women ONLY within this age range! The program can definitely still be used by women older or younger. We’ve had women up to 65 years of age follow both plans and have great results, along with women in their early 20’s.
If you are over or under the target age and want to get started on your health and fitness journey, listen to your body and what it needs, understand your limits, and make any necessary modifications. It’s a great idea to consult with your doctor before beginning any new health and fitness program to make sure you’ll be able to make modifications to the program that work for you. People under 18 must have parental consent and/or consent from a healthcare professional if needed.
CAN MEN USE AND FOLLOW THE LM METHOD PROGRAM?
My goal in creating the LM Method is to help empower women by giving them the nutrition, fitness and wellness tools they need to look and feel their best! For this reason, the program is designed for women.
Men wanting to try the program should definitely make a few modifications. For example, increasing the weight or resistance of your equipment. Men will also have different nutritional needs than women and may need to increase their calorie intake. Men should consult with their doctors before using the program to make sure they’re getting proper nutrition for their bodies.
CAN I USE THE LM METHOD WITH AN INJURY?
The LM Method was not created to accommodate injuries or health issues that could be aggravated by low, moderate or high-intensity physical exercise.
If you have a pre-existing injury, I recommend that you get clearance from a healthcare professional before beginning any new exercise program.
HOW DO I SHARE MY PROGRESS PHOTO?
I love cheering you on in your fitness journey and seeing how far you’ve come! You can share your progress photos via the private Facebook group, on Instagram and tagging me, or send them to firstname.lastname@example.org
The LM Method is a membership-based program that will charge to your payment method, each billing cycle, on the same date you originally signed up. Your subscription will continue until you choose to cancel.
Subscriptions are required to be cancelled at least 24 hours before the next billing date, if you don’t want to continue. I’m unfortunately not able to provide refunds for subscriptions that have been cancelled during their initial term.
After cancelling, you’ll still have access to your account for the remainder of your billing cycle, but you will no longer have access to any of the content within the LM Method once your subscription has expired.
WHY DID MY PAYMENT FAIL?
Failed payments can be from a number of reasons. Always make sure of the following when purchasing from my website:
– There are enough funds in the account associated with the card you are purchasing from.
– The card details you entered match the card.
Your bank may have denied the transaction without giving a reason. Please contact your bank if this may be the case.
I recommend contacting the associated financial institution (credit/debit card provider) to confirm if there may be any other issues causing this error, or, you can attempt to make the purchase with a different payment method.
HOW DO I UPDATE MY PAYMENT DETAILS, PHYSICAL ADDRESS, EMAIL ADDRESS, SUBSCRIPTION, OR CANCEL MY ACCOUNT?
You can make all necessary changes within your account settings directly inside your membership dashboard.
ALLERGIES, INTOLERANCES, AND SPECIFIC DIET REQUIREMENTS.
The LM Method is not tailored towards any intolerances or specific diets. I recommend speaking to your healthcare professional before beginning any diet plan to make sure you’ll be able to make the modifications needed for your diet.
HOW MANY DAYS A WEEK SHOULD I BE WORKING OUT? WHAT IF I’M A BEGINNER?
If you’re new to working out, I recommend you start with what feels comfortable for you, and build from there. Start with LM Method workouts 2 days a week, and walking 10k steps every day. Then, you can build up to 3 workouts, then 4 or 5 a week. It’s also important to have at least 2 rest days to let your body recover, so make sure you’re fitting that in!
HOW DO I KNOW WHAT SIZE WEIGHTS TO USE?
This all depends on your fitness level and the specific exercise. If you’re just beginning, I recommend just using your bodyweight, or using very light weights, then gradually working your way up to heavier weights as time goes on and workouts become too easy. Every person’s body is different, so some people will be able to use heavier weights than others. Always work with your body type, but make sure it’s challenging and still safe. Never sacrifice your form to use heavier weights.
That being said, strength training is all about increasing your strength and in my program specifically, creating lean muscle. If the workouts are too easy, you know it’s time to up your dumbbell or ankle weight, and resistance band strength. You’ll feel when your body is ready!
MY KNEES ALWAYS HURT WHEN I WORKOUT! WHAT SHOULD I DO?
Unless you’ve had a knee injury in the past that’s causing it, the most common reasons for knee pain are from not stretching, using the wrong form when exercising, or possibly needing readjusted by a chiropractor. Stretching and warming up/cooling down is especially important when doing lower body workouts. Please don’t skip! I recommend light cardio for 3 minutes and a warm up before your workout, followed by a cool down stretch afterward. If using weights is causing you to have bad form, use lighter weights or your bodyweight! Form is super important, friends.
MY BACK HURTS WHEN I WORKOUT! WHAT SHOULD I DO?
Make sure you’re always doing an upper body cool down with stretches. I’d also suggest using a foam roller massage ball for your back. Lastly, make sure your form is correct when exercising!
WHAT SUPPLEMENTS DO YOU TAKE?
Personally, I love Rootz energizing superfood, an all-natural pre workout. Please consult with your doctor to find supplements best suited for your body.
WHAT DO YOU EAT PRE AND POST WORKOUT?
My pre-workout snack is usually ½ – 1 piece of toasted Ezekiel bread. Post-workout, I love me a good smoothie – you can find my “every day morning smoothie” recipe in the membership’s recipe section under “breakfast.”
HOW DO YOU STAY MOTIVATED?
Just like anyone, my motivation comes and goes! But I know that discipline is what helps to reach goals. It’s about creating a habit and training yourself to do the work without motivation, since it won’t always be there. Create a habit of working out in the morning and eventually it will become a part of your life over time. I think it’s a lot easier to follow daily habits than to muster up motivation every day. A good playlist helps, too 🙂
HOW MANY CHEAT MEALS DO YOU HAVE A WEEK?
I like to call them “flex meals” because I’m alllll about living a flexible and balanced lifestyle. I eat about 2 flex meals a week. Gotta have my pizza and gelato fix!
WHAT DO I DO IF I LOST MY PASSWORD?
If you lose your password, you can change it right in your account settings!
CAN I HAVE DAIRY / KEFIR WITH THE WEIGHT LOSS GUIDE? OR ANY OF THE GUIDES?
I do not recommend dairy when following any of the LM Method guides. Be sure to consult with your doctor if you’re looking for a prebiotic or probiotic.
HOW DO I UPGRADE TO THE YEARLY MEMBERSHIP FROM THE MONTHLY?
You can upgrade to the yearly membership in your account settings located in the membership dashboard.
WHEN ARE NEW WORKOUTS POSTED?
New workouts will be posted every weekend to be ready for Monday and people who live overseas that are a day ahead.
WHEN IS THE WEEKLY MOTIVATIONAL EMAIL SENT OUT?
Your weekly dose of wellness motivation will hit your inbox every Monday morning, PST for the first year of your membership.
MY WORKOUTS VIDEOS ARE SLOW OR THEY WON’T LOAD ALL THE TIME?
The workout videos will play as best as your internet connection is! Try moving closer to your router if you can for a better connection and playback.
I’M DOING THE WEIGHT LOSS PLAN AND I’M HAVING A SUGAR CRAVING! WHAT DO I DO?
Yep, this is completely normal. Remember, it’s a short period of time where you’ll need to practice discipline. It’s really important to allow your body time to reset so you don’t crave sugar as much in the future. You got this, girl!
A SMOOTHIE FOR BREAKFAST ISN’T FILLING ENOUGH FOR ME! WHAT DO I DO?
That’s OK! Everyone’s body and needs are different. I always recommend a smoothie first thing in the morning so you can quickly hydrate your body after sleeping and fill it with essential nutrients. If it’s not filling enough or you’re just not a smoothie girl, feel free to switch it up with a breakfast recipe inside the LM Method.
ARE THE RECIPES EASY TO MAKE AND CAN I FIND THE INGREDIENTS AT A REGULAR GROCERY STORE?
Yep! The recipes are easy to make, and you can find the majority of the ingredients at your local grocery store. No crazy or hard-to-pronounce ingredients over here. My recipes take things back to the basics of fresh, whole foods made in simple, delicious ways.