Services

On Track Training offers a variety of services to fit the needs of individual athletes. These services can be utilized individually, in conjunction with guidance from other trainers or dietitians or combined to create an all-inclusive package.

Seminars

On Track Training seminars provide a great foundation to get started with your contest prep. We offer six different seminars: Contest Prep Seminar, the Digging Deeper into Contest Prep series which consists of an 8 week out, 4 week out, 1 week out and post contest seminar, and a Posing Seminar which is held in conjunction with a Group Posing Practice session. If you are new to the world of physique sports, these seminars provide a great “jumping off” point to gather a lot of the basic information you’ll need to start your contest prep journey. We recommend these seminars to first, second or third time competitors, those just considering competing in the future and trainers looking to get more information about the diet and training process for physique competitions.

We also have recorded versions of some of our seminars available for purchase on our website. These currently include: Contest Prep Seminar for Figure, Fitness & Bikini, Contest Prep Seminar for Bodybuilding and Digging Deeper into Contest Prep IV: Post Contest.

Group Sessions: Group Workouts & Group Posing Practices

At On Track Training, we know that training for a physique competition can get expensive! Our group sessions help make getting as much prep as you can more affordable, while also introducing you to other competitors who are going through the same process as you.

Group Workouts will be designed based on where the registrants for each workout are in their training process and not all registrants need to be in the same place. While each workout focuses on specific body parts, each athlete will get the type of workout needed for their particular circumstance. If you are a beginner to these group workouts expect a more basic type of physique training so that Christine can make sure that you are incorporating good form in your unsupervised workouts.

Group Posing Practices are open to all divisions unless otherwise noted, sessions will last 15-90 minutes based upon number of athletes registered per division. At each session, registrants will go over posing with Christine by posing as a group and posing individually. Posing practices that are scheduled close to the dates of local shows will also focus on stage presence and registrants will go through what they will be doing on stage, rather than just focusing on getting the poses down.

Individual Plans: Diet and Training Plans

On Track Training offers various plans for competitors at different stages in their contest prep: a Contest Prep Plan, Transition Plan and an Improvement Season Plan. Each of these plans is tailored for individual clients and can include a workout and/or diet plan and various points packages. Points can be applied to any On Track service or product.

Contest Prep Plan: The Contest Plan is ideal for physique sport competitors who are 12 weeks out or less from competition date. If you are looking for a more structured and supervised plan to help you reach your goals, adding the monthly program to your initial diet and/or workout program is recommended. If you are looking for a more hands off approach, the initial diet and/or workout programs on their own provide a jumping off point, if you require further updates or check ins, after this point you can purchase one on one sessions of an appropriate length. Request more information on the Contest Prep Plan.

Transition Plan: The Transitional Plan is ideal for physique sport competitors who are just beginning to prepare for a competition, typically 24-12 weeks out, to help with transitioning from the improvement season to a contest prep plan or competitors who have just competed and need to transition into their Improvement Season Plan. This plan is also recommended for non-competitors who might want to test out the waters to see what training for a competition is like or who just want to be in great shape year round. If you are looking for a more structured and supervised plan to help you reach your goals, adding the monthly program to your initial diet and/or workout program is recommended. If you are looking for a more hands off approach, the initial diet and/or workout programs on their own provide a jumping off point, if you require further updates or check ins, after this point you can purchase one on one sessions of an appropriate length. Request more information on the Transition Plan.

Improvement Season Plan: Formerly called an “Off Season Plan,” the Improvement Season plan is for the physique sport competitor who is taking time off between competitions to make improvements to his or her physique. This plan is also recommended for non-competitors who wish to learn how to eat and train for a healthy lifestyle. If you are looking for a more structured and supervised plan to help you reach your goals, adding the monthly program to your initial diet and/or workout program is recommended. If you are looking for a more hands off approach, the initial diet and/or workout programs on their own provide a jumping off point, if you require further updates or check ins, after this point you can purchase one on one sessions of an appropriate length.Request more information on the Improvement Season Plan.

One on One Appointments

One on one appointments can be scheduled in 30 minute increments. Appointments can be for individual posing practice, one on one training or diet and/or training consultations. One on one appointments can be utilized individually, but we recommend using them in addition to other On Track services such as an individual plan, seminars or group posing practices. For information on pricing and scheduling, please contact Christine.

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On Track Training

On Track Training is run by Christine Bongiovanni-Stiff, Minnesota's first IFBB Pro Bodybuilder. Christine offers diet & training programs, group classes and seminars to help the physique competitor reach all their on stage (or off stage!) goals. On Track Training also promotes the NPC Gopher State Classic, NPC MN State Classic and the NPC North Star competitions.

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