1:1 NUTRITION COACHING

WHAT IT IS NOT...

  • meal plans

  • meal replacement shakes

  • skinny teas

  • a detox program

  • macro templates

  • restrictive spreadsheets

  • endless emails/documents

  • a list of 'good' and 'bad' foods

  • a 30-day plan or quick fix

WHAT IT IS...

  • an individualized plan with me as your coach

  • a macro-based approach

  • a lifestyle change

  • assistance with meal ideas

  • improving current dietary choices

  • navigating the grocery store

  • learning how to meal prep

  • assessment of your food intake, weight, body measurements, sleep, stress, energy levels, mood, and digestion

  • journaling and podcast listening to increase adherence to a long lasting lifestyle change

  • tips, advice, guidance, and education based off of you as an individual no matter the life event, holiday, vacation-- we can navigate it together and you will never go at it alone

nutrition coaching is for the individual that... 

  • is tired of doing detoxes, shakes, and restrictive diets

  • wants to make a serious lifestyle change

  • has goals such as weight loss, muscle gain, weight gain, more energy, feeling healthier etc.

  • wants to understand their own nutritional needs 

  • is looking to take their nutrition to the next level

  • needs to be held accountable

  • wants to be well rehearsed with their food choices + habits 

  • has improvements to be made with their relationship with food

  • is ready to show up and #DoTheWork

   Need-to-knows   

overall, what does it look like to be a client?

I follow a macro-based approach with my clients, which means you will be expected to weigh your food on a food scale, and plug the measurements into an app called Myfitnesspal. You will submit your check-in through the client portal. In this check-in you will attach your progress photos, weight, and occasional body measurements. Along with that you will answer a few reflection questions regarding your overall week, activity levels, digestion, sleep, energy, mood, hunger, and stress levels. You will also be expected to respond about the journaling question and podcast episode that is in the weekly #MondayMotives newsletter. After you submit your check-in, you will receive a response from me within 48hrs with tips, suggestions, wins, opportunities, and focuses for the coming week to keep you on track with your goals. Additionally, every two weeks I send out a call availability sheet for all clients to book a 30 minute phone call as needed/wanted. I find that the combination of the written check-ins and phone call check-ins is a surefire way to having long term success.

i have never weighed my food and have not had experience with macros. is this still for me?

Yes this is still for you! When you sign up as a client, you fill out an in depth sign up form that gives you the space to tell me where your level of knowledge and experience level is. I will know the right steps for you to take. 

what do i need to begin?

You will need to download the Myfitnesspal app, and pick up a food scale. The food scale does not have to be anything more than $10 as it just needs to weigh in ounces and grams. 

how will WE communicate?

Once you make your first payment, you will be redirected to your sign-up form with your own client login through my client portal. Not only can we communicate through messages within the client portal, but we can also talk on the phone per your booking of a call with me as you need.

What is the cost and is there a commitment?

There are different tiered options to choose from.

Choose the tier based off of the amount of support you know that you need.

I do NOT recommend choosing the 'as needed' options if you have not tracked macros before and/or you are unable to adhere to a program on your own.

You can move up and down tiers as the months go on, whether to increase the level of support that you need or to become a bit more hands-off. 

 

 

 

 

FULL SUPPORT $500/month
Monday—Friday you will have a 15 minute phone call with me. This is ideal for the person that will not do well with written check-ins and sees themselves needing serious hand holding through their journey. Tracking food may or may not be required dependent on the individual’s goals. >>click here to sign up for FULL SUPPORT<<

THE WHOLE PACKAGE $300/month
Includes an initial 1 hour consultation to discuss goals, areas of opportunity for nutrition and fitness, and insight on your environment, support system, and why you want to achieve your goal. This option includes a customized fitness program as well as nutrition focuses. This tier includes weekly written check-ins along with required weekly phone calls. >>click here to sign up for THE WHOLE PACKAGE<<

ALL IN WEEKLY $225/month NUTRITION
Standard 1:1 nutrition coaching which involves weekly check-ins through our client portal where you will reflect on your hunger, energy levels, sleep, and overall adherence. Your food log syncs to your account so that we can review your log and discuss food choices.
This also includes an optional as needed phone call. >>click here to sign up for ALL IN WEEKLY<<

ALL IN BI-WEEKLY $150/month NUTRITION
1:1 nutrition coaching with bi-weekly check-ins through our client portal where you will reflect on your hunger, energy levels, sleep, and overall adherence. Your food log syncs to your account so that we can review your log and discuss food choices.

This also includes an optional as needed phone call. >>click here to sign up for ALL IN BI-WEEKLY<<

HANDS OFF $100/month NUTRITION
Monthly check-in with an hour long phone call to talk about your goals, adherence, and any roadblocks that you are navigating with nutrition. Together we will lay out your next month worth of macros for you to follow on your own. >>click here to sign up for HANDS OFF MONTHLY<<

$300/as needed NUTRITION AND FITNESS
Includes a consultation call to discuss goals. Together we will lay out 3 months worth of macro numbers for you to follow on your own. This option includes 3 months worth of custom fitness programming. There are no check-ins or extra support provided with this option. >>click here to sign up for AS NEEDED NUTRITION AND FITNESS<<

$100/as needed NUTRITION
Includes a consultation call to discuss goals. We will lay out 3 months worth of macro numbers for you to follow on your own. There are no check-ins or extra support provided with this option. >>click here to sign up for AS NEEDED NUTRITION<<

   GET STARTED   

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FUNCT·ION·AL 

designed to be practical and useful, rather than attractive.

nU·tri·tion

the process of providing or obtaining the food necessary for health and growth

FIT·NESS

the condition of being physically fit and healthy

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