Is Nutrition Coaching For You?

Let's take a look at some crucial elements of diets.    First of all, what do most diets have in common?  They get you into a caloric deficit.  This is the only way you can lose weight. 

How do they get you in a caloric deficit? By restricting caloric intake.  Some do it by restricting entire food groups such as: Wheat – Sugar – Dairy – Legumes and completely banning Alcohol.

This is likely something that you can do for the short term, but not forever.

Other diets get you into a caloric deficit by restricting caloric intake while allowing you total food freedom. Unfortunately, at some point your body will stop responding to the caloric restriction and hit maintenance mode. Without an experienced coach to review your progress and adjust as needed, making suggestions and recommendations along the way, you will likely remain stuck in limbo. It will end up in another failed attempt at trying to get to your goal weight.

As a Certified Precision Nutrition Level 1 Coach, I have many ideas and methods to help you along your Nutrition Journey. Whether you want to lose weight, gain weight, build muscle or improve your relationship with food, you and I will work together towards your goals. Using evidence-based decision making, we will keep you focused on your goals, guiding you with our expertise. The program is based on calculating the amount of macronutrients - protein, fat and carbohydrates - that should be part of your daily diet in order to achieve the results you want.  The calculation takes into account your own specific situation and goals.  I will work with you to customize your individual nutrition plan.

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The Program

What we Do:

• We Provide you with a diet blueprint, customized to meet your goals
• We Provide you with guidance and support along the way
• We Provide Weekly Feedback to make sure you stay on track to meet your goals, adjusting your targets, if and when needed.
• We Provide a safe, supportive, collaborative, and fun Private Facebook Community of like-minded individuals in various stages of their journey who encourage each other, lift each other up, share wins, recipes, and friendship
• We Provide many points of contact for your convenience, including unlimited face to face support via messenger or Zoom, text, email or phone

What we Don’t Do:

• We Don’t Sell Product – No protein powders, pills or potions to “correct your metabolism” Your metabolism isn’t broken.  Read that again. It’s not. I can show you!
• We Don’t promise unrealistic expectations. The goal is to lose @ 1 pound a week (results WILL vary)
• We Don’t Provide Meal Plans – You hit your goals eating the foods you love!  Telling you what to eat does not help you learn what you should eat to enjoy total food freedom for Life.  You’ve heard the old saying  “Give a man a fish and you feed him for a day; teach a man to fish you feed him for a lifetime.”  I’m here to teach you how to fish!

You will learn how to pivot and change up your meal plan to suit: 

• Eating out like pot luck/friends’ home/BBQ/restaurant
• Health issues
• Hectic schedules (eg., with kids and after school activities)
• Schedule changes
• Taste Preferences
• Unexpected events (eg., family issues/emergencies, medical)
• Vacations

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How The Program Works

1. Using a program such as myfitnesspal.com, you will log in your daily food and beverage intake.
2. Using a daily spreadsheet you will
3. enter your actual fat, protein and carb numbers
4. enter your weight
5. Submit your check-in sheet to me once a week.  I will review it, provide feedback and adjust your macronutrients numbers as necessary.
6. You will be invited to join our private Facebook Group, a community of like-minded people going through the same experience that you are, to view tips and other useful information including delicious recipes.
   

Why haven’t other diets worked in the past – or worked initially, only to stop??

Most of us were able to lose weight on a diet program in the past.  I would wager you felt so good that you said “and this time, I’ll keep it off!”.  Feeling confident, you are careful at first, but as times goes by, you let your guard down and go back to eating the way you did BEFORE you lost the weight, finding yourself back where you started, and perhaps a bit heavier. It’s a cycle that many people have been repeating over and over again.   I know I did!

You can break the cycle 

To lose weight, you need to be in a caloric deficit of 500 calories a day below your maintenance calories.    For example, If you are able to maintain your weight at 1,800 calories,  a day, you would need to eat @ 1,300 calories a day to lose a pound a week - a 500 calorie deficit.   

So now that we know the WHY, what’s the HOW??  Where’s my magic key?

Nutrition Coaching

The magic key to unlocking a new you!

An experienced Nutrition Coach will assist you while in The Diet phase by assigning you goals to achieve including:

• Caloric intake (assign how much food to eat, not what to eat) – the first 12 weeks or so I assign a Macronutrient breakdown of Carbohydrates, Fats and Protein for you to hit, based on your diet preferences.  You track your weekly results, and submit to me to review and adjust as needed.

• Guide you towards a Habits based approach so you learn how to make informed choices for the rest of your life. You want to have cake at your son’s birthday party?  Adjust your intake during the day so you can have your cake and eat it to!

• Be Available daily if you have ANY questions or concerns!  I have been in a client-centric business for the past 30+ years and I love to help people.  Any questions you have, you can ask! There are no limitations on your access to the information you need to succeed. 

• Week in review – Once a week check-ins allow me to see things you may have missed and provide guidance, recommendations and solutions to help keep you on your path, or set you back on it.  Stuff happens, I get that. 

 Teach you how to maintain your weight loss by weaning you off tracking. 

MAINTENANCE – Freestyle Phase

This is the best part!   To ease into maintenance each week I adjust your nutrient goals UPWARDS slowly so your body adjusts to the extra caloric intake.  You will have enough food to keep in maintenance PLUS be able to go freestyle for all life’s fun events such as:

• Holidays such as Christmas, Thanksgiving, Easter etc.
• Birthday/Anniversary Celebrations
• Vacations
• Emergencies, including health related events
• Surprises life throws your way.  There are always surprises! 

IMPORTANT NOTE:  you will still be able to enjoy all of the above while in a Caloric Deficit. I can show you how! 

Interested in getting started?  If you are ready to begin, click below to go directly to our Assessment Form

Helping you achieve your best health is my goal and my passion!