You are unique and your nutrition program should be the same, it should match your lifestyle and incorporate the foods you enjoy.  Your nutrition should fuel your lifestyle.

I offer 12 week and 6 month sessions of online nutrition coaching.  With me, you will learn to fuel your fierce by flexible eating and healing your relationship with food.  You will learn about properly fueling your body, which will give you the fierce energy you need to do whatever activities make you happy!  While this is not a quick fix, you can expect to see improvements in your body composition over the 12 week session, as long as you follow the program.

I coach using the flexible eating methodology.  Flexible eating means that you can eat anything you want, so long as you reach your customized macro targets (that I will give you).

Who this program isn't for…
This approach isn't for everyone. Learning the flexible eating methodology has a learning curve. It takes commitment and drive.  It takes the effort to track and measure your food.  To plan ahead.  

If you are looking for a quick fix, or a magic pill - this isn’t the program for you.  If you are looking for a program where you don’t have to do any work or make an effort… this isn’t the program for you.

Who is this program for?
If you aren’t described in the above… my program is for YOU!
Flexible eating works for just about everyone!  You don’t need to be an athlete for this program!  I’ve coached people who are sedentary and started my program with no exercise, to Crossfitters and powerlifters and everything in between!  Your program will be customized around your lifestyle!

What is a macro?
There are three macronutrients: protein, carbs and fat. These are what make up calories. Protein and carbs each have 4 calories per gram and fat has 9 calories per gram.  (Example: A 4 ounce piece of chicken breast has: 25 grams of protein, 2 grams of fat and no carbohydrates.  1 serving of white rice has 3 grams of protein, 35 grams of carbs and no fat. All foods have protein, carbs and fat.)

My program doesn’t prohibit food groups or make anything “forbidden”, “bad” or “off limits”.  In the flexible eating lifestyle there is literally nothing that is off limits. (Note: this doesn’t include if you have food allergies or are medically not cleared for certain foods, but we can work with that!)  Vegetarian? Great! Gluten Free? Sweet! Picky eater? Me too! I won’t tell you WHAT to eat to fit your targets – you get to decide that! (I can help give you ideas when/if you need them.) However, it’s just as important to remember that even though you *can* fit certain foods, doesn’t necessarily mean you should. It’s better to choose unprocessed foods that are in line with your healthy living goals 80-90% of the time.

Not a quick fix
Because it bears repeating… if you are looking for a quick fix, this is not the program for you.

Everyone’s body will respond differently, but if you are hoping to lose a lot of weight super-fast, this isn’t the program for that. There is no magic macro ratio or calorie level.  My program will help you lose weight at a healthy pace and in a way that is sustainable over the long term, not to mention you will learn the healthy habits that will help you maintain your fierce new body over the long term!

The faster you learn how to track your macros, and hit your targets, the faster we can get your nutrition dialed in and the faster you will start seeing results!

Support
I pride myself on being here for my clients as much as they need!  When on my program, you have a once a week, official check in with me, but I never want any client to have unanswered questions!  This is my passion.  As your coach, I will be available to you via our closed Facebook group, messages (text or through Facebook) and/or email.  My clients can contact me anytime and as much as they need!  Your success is my goal!

The Facebook group is for my clients only.  I will not add anyone to the group unless they are, or have received coaching from me.  This group is a great support system where I can easily and quickly answer your questions. Remember, if you have a question, likely someone else has the same question! Use the Facebook group for accountability by posting your macros at the end of the day, asking for advice, sharing your wins or struggles. What it is NOT for? Complaining, judging or shaming. My goal is to make this a safe and positive support group, and I will remove anyone who makes it anything else.

Of course, if you have a private question that you do not want to ask, you may message me over Facebook anytime! In fact, I encourage as much communication with me as you need! You do NOT have to wait until your designated check in day. If you are struggling, message me! If you hit a PR or have some awesome victory that you are proud of, message me! (Or share it with the group!)

What I require
The following are the tools I require my clients to use, that will help them achieve their goals.
  • My Fitness Pal: You will need to have My Fitness Pal, and give me permission to view your diary. I will only view your food diary if you specifically ask me to. (If you are adverse to MFP, I will need you to let me know, and tell me what app/system you will be using.)  FREE (recommended though to upgrade to premium membership if possible.)
  • Google Drive: I can send you a short video on how to set that up if you don’t have one. FREE!
  • Food scale: Your results will be far better if you do not estimate what you are eating as a rule. I will be able to help you better if you do not estimate your food intake. Weigh everything! I still rely heavily on my food scale, and save estimating for special occasions. You can find them in Target/Walmart and on Amazon for around $20.00.
  • Scale: You will be weighing yourself daily. I will talk about that more in my intro packet. Don’t stress about this. Just know you need to have access to a scale.
  • Cloth tape measure: You will be tracking certain measurements. You will need a way to do that. I believe you can pick one up in any craft department for under $2.00
  • Camera: I will be asking for pictures of your progress. So you will need to have a way to take pictures. Make sure you read: 5 Reasons You Need to be Taking Progress Pictures. Click here for 10 tips on taking great progress pictures.
  • Positive attitude and willingness to learn! This way of eating has a learning curve, so it is important that you come into the program knowing this. That you trust me as your coach and that you are honest with yourself and me!

What you can expect:
  • Once payment is received for your session, I will send an initial assessment form and coaching agreement via email.
  • Once you return the assessment, coaching agreement and your starting pictures, I will create your customized program.
  • Within a few days, you will receive your customized program – while you wait, join the closed FaceBook group
  • Receive your custom program and check in with me every week on the day you’ve chosen.
  • Keep in touch with me via message or the FaceBook group with any questions, concerns and/or big wins you have as often as you want!
  • Weigh and track your food, and hit your program targets every day!
  • Be proud of your results because you earned them!