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There is nothing more rewarding or fulfilling than watching my clients' transformations, not only physically, but mentally as well. If you are struggling to reach your health, fitness or nutrition goals I would love to be a part of your journey! 

Coaching, Training and Nutrition Services

My goal is to make a nutrition and training program that work for YOU. I don't believe in using a one size fits all approach because everyone is different. Everyone has different nutrition needs, training needs etc. I work with YOU to create a plan that is sustainable for YOU. This means that if you have a favorite food you can't give up I will include it in your plan, if you hate cardio I won't make you do it! My goal with all of my clients is to help teach you about training and nutrition so that eventually you feel comfortable playing with your own macros & creating your own training programs! I want everyone to succeed at meeting their goals and I am confident that if you allow me to be your guide I can help get you there.

1-ON-1 COACHING

As a coach my main priority is to help YOU reach your individual health and fitness goals. Having a coach isn't just about the nutrition and training, it is about the support, accountability and encouragement they provide you. Half the battle of meeting any fitness or nutrition goal is the internal mental struggle.  I want to be there to help you throughout your journey, that is why I give my clients unlimited access to me via phone, chat & email.

My 1-on-1 Coaching Includes the Below:

Nutrition

  • Macro Breakdown Specific to your Goals(Muscle Building, Weight Loss, Maintenance) and macro-adjustments as needed.
  • Food Lists
    • Protein portion sizes  specific to YOU
    • Carbohydrate portion sizes specific to YOU
    • Fat portion sizes specific to YOU
  • Sample Meal Plans with Substitutions
    • Full Day of Eating
    • Full Day of Eating with Substitutions
  • Supplement Recommendations 

Training

  • Custom Training Program based on your goals
    • Weekly Training Split - Including reps, sets, cardio.
      • For Example: If you wish to work legs 3x a week I will build a plan specific to those needs.

Check-Ins

You will be required to fill out a weekly questionnaire to help both of us understand what did or didn't go well that week. I want to know what is going well, what you are struggling with and what I can do to help you stay on track.

  • It will include:
    • Weekly Weigh-Ins
    • Weekly/Monthly Progress Photos(Depending on individual client goals)**
    • Questions regarding your workouts, diet, and mind-set
    • A chance for you to ask me any questions you may have
    • Measurements every 4th week

**I promise there is a HUGE benefit to taking the dreaded before photos!I believe that taking progress photos is a great way for you to reflect upon your journey. Without the 'before' photos you can start to forget how far you have come. I find that seeing your 'before' photos a few months after starting can be a great self-reflection exercise. You get to compare how you felt then vs how you feel now, and often you see yourself and wish you could just give the person in those photos some kind words and a big hug. If you are opposed to taking the photos we can discuss! Just shoot me an email :) 

HOW IT WORKS:

Initial Client Consultation

I will first send you a client form to help gather some important information from you. It will include height, weight, age, goals, food preferences, food sensitivities, allergies etc. I will also ask you about your background with training and nutrition. This includes details about your past diets or training regimens and experiences. I also want to get a sense of your lifestyle(occupation, hours per week worked, hours a week allotted to exercising etc.). The form is quite extensive, but filling it out with as much detail as possible will help me create a plan best suited for YOU & your lifestyle. 

Once the form has been completed and sent back to me I can get to work and start creating your custom plan! 

Meal PlanS

I believe nutrition is the MOST important part when it comes to your health. You NEED to nourish your body. Yes meeting your macro-nutrients(Protein, Carbs, Fats) is important, but so is meeting your micro-nutrients(Vitamins, Minerals). 

Meal Plan with Macro-Breakdown

  • I will provide you with a macro-breakdown based on your individual body composition & goals. Whether you are looking to lose weight, build muscle or just maintain your weight in a healthy way, I can provide you with the best macro breakdown for you as an individual based on your current lifestyle. 
  • Includes:
    • Complete Macro-nutrient breakdown specific to YOU
    • Full Day of Eating specific to your macro breakdown and goals
    • Full Day of Eating with Substitutes
    • Grocery List
    • Sample Food List
    • Supplement Recommendations 
    • Basic adjustments for reverse dieting
      • Suggestions on how to go into a calorie surplus or deficit 

SAMPLE MEAL PLAN

  • If you already know your macros, but are unsure what the best types of foods to eat are I can create a sample meal plan for you with simple substitutions. 
  • Sample Meal Plan includes:
    • Full Day of Eating
    • Full Day of Eating with Substitutions
    • Grocery List
    • Food List & Portion Sizes
    • Supplement Recommendations 
    • Basic adjustments for reverse dieting
      • Suggestions on how to go into a calorie surplus or deficit 

Macro-Breakdown

  • I will provide you with a macro-breakdown based on your individual goals. Whether you are looking to lose weight, build muscle or just maintain your weight in a healthy way. I can provide you with the best macro breakdown for you as an individual based on your current lifestyle. This does not include sample meal plans, coaching, or adjustments. If you purchase a macro-breakdown from me and wish for an adjustment in the future please email me and I would be happy to do this for you at half the cost. 

Workout Plans

I also offer customized workout plans for those that don't need the extra help 1-on-1 coaching provides & already have the nutrition thing figured out.

Custom Training Program based on your Goals:

I will create a workout plan based on your specific goals. I take into consideration the areas you are looking to improve, time allotted for workouts, how many days a week you wish to train, and your current fitness level.

Custom Training Plan Includes:

  • Weekly Training Split based on YOUR goals
    • Example: Whichever area you are looking to improve the most, I will focus the plan around this. I.E. Wanting to grow a booty? I will make sure the plan focuses on this.
    • Reps, Sets and Rest time
  • Different Forms of Cardio based on your goals
    • I.E. Different types of HIIT(High Intensity Interval Training), SS(Steady State) etc.

PERSONAL TRAINING

1-on-1 Personal Training sessions customized based on client goals. 

Contact me for Rates