Online Personal Training

Thank you for your interest in being a fit, plant-powered role model – the world needs more people like you!

We currently offer: group online personal training, one-on-one online personal training, custom meal plans, custom meal plans and workout routines, 12-week challenge programs, contest preparation services, and in-person training at our Richmond, Virginia location. Training is a collaborative effort among the four of us, with all trainers using the Vegan Muscle and Fitness nutrition and programming guidelines used successfully with hundreds of clients! Depending on availability, you may be meeting with any one of the four for your weekly consultations.

Descriptions of each type of training, prices, PayPal links to sign up, and contact forms are below. Additional information is available at our Online Training FAQ.

Custom Meal Plan & Workout ProgramĀ 

Your meal plan will be custom designed for you, based on your responses to our questionnaire and includes consideration of food allergies, preferences, etc. Please not that the meal plan will be 100% plant-based and will be primarily composed of whole foods except that, occasionally, we will include meat analogues for those transitioning from a meat-heavy diet.

Cost: $145

What You Will Receive:

  • General nutrition guidelines
  • Food journal review with change recommendations
  • Recommended macronutrient intakes for your goal
  • Three days of menus with preparation instructions
  • A guide to creating more custom menus that fit your requirements
  • Custom weight-training routine with instructions
  • Custom cardiovascular exercise routine with instructions
  • Two weeks of e-mail communication follow-up after you receive your plan. Note that there is no ongoing support beyond this point, for that you would look to the personal training options below.

What We Need From You:

  • A returned questionnaire including two days of food journals (we will e-mail it to you upon sign-up)
  • Some patience after we’ve received your form – every plan is created for YOU by a team of trainers and takes time

After you check out, one of us will contact you with a questionnaire within a couple of days that includes questions about your personal statistics, goals, schedule, equipment access, dietary restrictions or preferences, and more. Following our receipt of your information, we will send your custom meal plan and routine to via e-mail within 2 weeks of receipt, at which point you will have 2 weeks of email support to allow for any required adjustments to the plan or questions. This is ideal for those who can self-motivate but need a little push! Custom meal plan only or custom workout routine only is also available.




Custom Meal Plan Only

Cost: $99

Same as Custom Meal Plan and Workout Routine, with no weight training routine and no cardiovascular exercise routine.




 

Custom Workout Routine Only

Cost: $99

Same as Custom Meal Plan and Workout Routine, with no food journal review, macronutrient intake recommendations, menus, or guide to menu creation.




 

12 Weeks to Meet Your Goal!

Cost: $499

What You Will Receive:

  • An initial Skype consultation to ascertain goals, time frame, and strategy for the 12 weeks of programming
  • 12 weekly Skype meetings 30-60 minutes in length
  • A resource guide via e-mail including:
    • General nutrition guidelines
    • Recommended macronutrient intakes for your goal
    • Three days of sample menus with preparation instructions
    • A guide to creating custom menus that fit your requirements
  • Ongoing daily food journal reviews
  • Custom weight-training routine that will be updated as you progress through the program
  • Custom cardiovascular exercise routine that will be updated as you progress through the program
  • Note there is no custom meal plan, because we will be meeting with you on an ongoing basis to adjust your diet as we go along, however you will receive sample meal plans and macronutrient recommendations if needed

What We Need From You:

  • Daily submission of food journals (or frequency as agreed with trainer) – forms will be e-mailed to you
  • Weekly submission of progress reports – forms will be e-mailed to you
  • Time in your weekly schedule for Skype meetings
  • Commitment to 12 challenging weeks

After you check out, one of us will contact you with a questionnaire within a couple of days that includes questions about your personal statistics, goals, schedule, equipment access, dietary restrictions or preferences, and more. Your trainer will also contact you to determine a schedule for your Skype meetings.




 

Group Online Training

Cost: $35/week for 12 weeks

What You Will Receive:

  • 12 team Skype meetings 60 minutes in length
  • A resource guide via e-mail including:
    • General nutrition guidelines
    • Recommended macronutrient intakes for your goal
    • Three days of sample menus with preparation instructions
    • A guide to creating more custom menus that fit your requirements
  • Ongoing food journal reviews
  • A weight-training routine that will be updated as you progress through the program, with any necessary modifications for each group member, including video exercise demonstrations
  • E-mail communication with your trainer
  • Group Facebook page for trainer and team communication – post questions, meal photos, comments and more and get team support as you complete the program together

What We Need From You:

  • Daily submission of food journals – forms will be e-mailed to you
  • Weekly submission of progress reports – forms will be e-mailed to you
  • Time in your weekly schedule for Skype meetings
  • Commitment to 12 challenging weeks

The next session begins January 2016! Fill out the form below for an invitation to the group:

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One-On-One Online Training

Cost: $180/month

What You Will Receive:

  • An initial Skype consultation to talk about your goals and background, and our general nutrition guidelines and plans
  • Ongoing Skype meetings 30-60 minutes in length
  • A resource guide via e-mail including:
    • General nutrition guidelines
    • Recommended macronutrient intakes for your goal
    • Three days of sample menus with preparation instructions
    • A guide to creating custom menus that fit your requirements
  • Ongoing daily food journal reviews
  • Custom weight-training routine that will be updated as you progress
  • Custom cardiovascular exercise routine that will be updated as you progress
  • Unlimited communication via e-mail and text
  • Note there is no custom meal plan, because we will be meeting with you on an ongoing basis to adjust your diet as we go along, however you will receive sample meal plans and macronutrient recommendations if needed

What We Need From You:

  • Daily submission of food journals (or frequency as agreed with trainer) – forms will be e-mailed to you
  • Weekly submission of progress reports – forms will be e-mailed to you
  • Time in your weekly schedule for Skype meetings
  • A commitment to ongoing training

Currently Full – Will Update as Spots Open!

 

In-Person Personal Training

If you are local to Richmond, Virginia or are interested in traveling from the surrounding areas to train, please learn more about our personal training studio at www.rootforcept.com or contact us using the form below:

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First Place!

 

26 thoughts on “Online Personal Training”

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  3. I am interested in the training plan ($99). I’m curious if the plan could be geared towards muscle building with roller derby in mind. I skate for a team, and our “season” is all year long, so no time for “off-season” training. Would this.be something your trainers can work with?

  4. Hello, I am interested in purchasing a package, however, there are some questions I would like to ask before I do. To where or whom can I email these questions?

    1. Hi Anthony, There are contact forms on the online training page – fill one out with your name, e-mail, and questions and we will get back to you!

  5. Hi guys,
    I spoke with Max, he may have sent you a message. Unfortunately, I had an accident where I tore my rear delt so I have to slow on the weight training upper body until I fix it. He mentioned that you are starting a group session on weight loss. I’m looking to get under %10 body fat while I heal. Are you still accepting people for the class?

  6. Dear Sir and Madam:
    I came across your website and all I can say is, “OH MY!!! Vegan body builders!?” I didn’t think it was possible for a vegan to look like that. I have been vegan for 8 years and am quite small. My ethnicity is part Filipino and so I have small bones. I weigh 87 lbs, am 5 ft. tall, and I am 35 yrs. old. I have weighed that much since 11 yrs. old. I would like to gain more muscle. I’m confused about how to figure out how much calories, fat, carbs I need to eat. I read an article before stating that we need to eat 50% calories from carbs, 30% calories from protein, 20% from fat. Where do I find info that lists the carbs, protein, fat of raw foods/greens, sprouted grain/legumes, etc.? Is it possible to get all your calories in just three meals rather than eating 6-8 meals? I have difficulty eating a third meal. I have to force myself. Can the meals be replaced with raw vegetable juices instead of actual food? I also don’t know what exercises would be best. I read some of your articles under “workout” and “body building” but I don’t know what compound exercises are and what a super set is, how much sets and reps I’m suppose to do. My husband was greatly inspired after seeing pictures of Derek and would also like to gain muscle. He also is vegan and is lean and have been so even when he use to eat animal products. He is 5 ft. 7 inches tall and weighs 120 lbs. He had difficulty gaining weight all his life. He has difficulty finding the time to exercise because he’s so tired from construction/carpentry work. I don’t know what supplements he needs to help him with his exhaustion or if we both need any supplements to help us. Anyway, your counsel would be greatly appreciated. Thank you!

    1. Hi DJ,

      Thank you for the kind words! It sounds like you and your husband could both really benefit from having a plan to follow that would help you figure out your nutrition and gain some muscle mass. If you’re interested in online training please email me at treesize@gmail.com with any questions you have and we’ll take it from there. Thanks!

      Derek

  7. Hi Derek and Marcella im not vegan and would like to go plant based
    im only 38- 5’8- 206 pound with slightly high cholesterol and would like to get in to great shape working online with you im gona order your book but im really out of shape and need one on one i live in Ireland so it would have to be online if you could send me price and details it would be great
    Thank you
    Chris
    Please reply

    1. Hi Chris,

      Thanks for writing. I’m very happy to hear you’re looking to transition to plant-based! We can certainly help you via email-only online training for $150/month, or if you’d like some extra guidance with weekly Skype meetings for $185/month. Please shoot me an email at treesize@gmail.com if you have any questions, Thanks!

      Derek

  8. Hey! I am thinking of buying one of your packages, but I like to be a low fat vegan (less than 15% of calories dietary fat). Does the meal plan subscribe to the low fat recommendations of Dr. Neal Barnard, Dr. Colin Campbell, Dr. Esselstyn etc.? Thanks!

    1. Sorry for the late reply. We eat about 15% of calories from fat ourselves, and the meal plans are always written with the client’s preferences in mind. But, if you’re already on board with the recommendations of the above doctors you probably don’t need us!

  9. Hello, I would like to sign up for the personal training program. Before I do however I would like to know if you also incorporate fresh juices and mostly a raw diet, which I personally prefer. I need muscle gain and weight loss. Thank you.

    1. Hi Andrea! We’ll be starting a new set of groups in September and we’ll have a new trainer on our team who specializes in raw food diets. Let us know if you want to join up!

  10. I need help with nutrition…I love to workout but have been eating animal protien. I know its possible to eat a vegan diet and be healthy but I don’t know where to start. I have purchased books but all the nutrition has been based on a male diet. Does the member portal give advise and examples for women?

    1. We don’t have male and female specific advice because our general recommendations are the same for both sexes. What you can eat depends more on how active you are and how your body responds to different things; we try to give workouts and meal plans that can be personalized and give the tools to do that.

  11. Hi there, I’m a long time vegetarian looking to switch to a vegan plant based diet. I have a busy work life and looking for ways to have a sustainable vegan lifestyle. I’m wondering how much resources you have on diet planning/cooking demonstration, and if you would do a customized online training, for just the diet segment. I’m not so much interested in the fitness segment, as I have been an athlete all my life and have a routine that works for me. I look forward to hearing from you.

    1. So far we have 3 videos and are uploading 2 more, so not much. But we have a long list of them we’ll be filming over the next month or so. For us, the nutrition and cooking are the most important aspect our training – it’s just that filming takes longer! If you like I can contact you when we have a decent amount of content on that up – should be about a month.

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