Interested in 1:1 nutrition coaching? Join my waitlist.
My approach is to help you to explore the benefits of “fueling” your body for energy, activity, nutrients and positive body image. Whether your goal includes fat loss, muscle gain or an overall healthier approach to eating, I am excited to help you work towards your goal.
My coaching is a macros based approach.
Challenges that clients face may include: weight loss, overall healthy eating, recipe ideas, healthy options when eating out, how to choose meals when eating out, weekly meal planning (using your current recipes along with new ones), learning how to read nutritional food labels, learning what “macros” are and how they affect your weight control, healthy food and “fuel”, cooking ideas while still learning portion control for weight control, how to fight the “binge eating” and snacking at night, etc
I offer 2 programs:
The intention of Leftovers for Lunch is to focus on weekly tasks and objectives that will:
- help you build healthy nutrition habits
- educate you on the importance of macros and your relationship with food
- break down negative mind-sets surrounding food and weight loss
- end the cycle of “dieting”
- explain why the idea of less (calories) does not equal more (faster fat loss)
Program details & dates:
- This program runs for 6 weeks
- At the onset of the program, I will provide macros and calorie targets (based on the goals you provide and my review of a questionnaire I will send to you) along with 1 sample day of eating customized to your macros and goals based on foods you like and/or are currently eating. Of course, you do not have to follow this sample day of eating, but it will help give you an idea of how/where to spread out your macros.
- Weekly resources, tasks, goals and support
- Meal planning support
- If you have never tracked your food before, this will be a great opportunity to learn, and find out how doing so can help you with better energy, sleep, nutrition, and changes to your physique.
You will need:
- An app or spreadsheet to track your food and macros. I typically use MyFitnessPal (MFP) and I will include some guidance on using MFP
- A digital food scale to help you weigh your portions
Each week, you will have an email check-in with me which will include:
- Answering a few questions about your week of eating, tracking and meeting your weekly macros & goals, challenges and successes. I will review weekly and make changes to your macros/calories as needed to continue progress. I will also update your sample day of eating which may include swapping in new food options. Of course, you are welcome to email me at anytime with questions or challenges you may be having.
- Your check-ins and communication will be one-on-one with me. Your successes and challenges are confidential between you and I.
- An update of your scale weight for the past week (you will track this daily and submit weekly – we will track daily so you can learn about “why” the scale fluctuates daily)
- *Optional* Progress photos of a front/side/back shot sent to me at the beginning of the challenge and at the end. The scale is one tool used to determine progress, but photos are even more important to track body changes (if this is your goal). These photos will be kept completely confidential and they are optional.
Nutritional Coaching – Leftovers for Lunch+
- This program includes everything listed in the Leftovers for Lunch program above, but Leftovers for Lunch+ includes 3 sample days of eating each week versus 1 per week.
Client Questionnaire:
To begin, please complete my:
Initial Assessment Questionnaire
Optional Fitness Program
I invite you to check out my monthly fitness program My program uses minimal equipment, so you can do your workouts at home or at the gym.
Please email me for details and pricing at ann@yourinertia.co