nutrition and training
online one to one customized nutrition and training program.
are you…
exercising and not losing pounds no matter how hard you try?
feeling uncomfortable in your own skin?
are you working out but not seeing the scale change so you automatically start to lower calories?
looking to nourish your body and exercise the way that your body needs to feel its best?
exhausted after your workouts and don’t have the energy to do anything else?
tired of feeling drained all the time and looking for more energy?
wanting to exercise in a way that supports your hormones in the different phases of your menstrual cycle?
ready to make a change, reach your goals and feel your best?
If you’re ready to commit and truly feel your best from the inside-out, then the 12 week nutrition and training program is for you.
what’s included.
12 and 16 week plan
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in-depth intake questionnaire
Intake: to gain an understanding of your health history, main concerns & to create a strategic individualized plan to get you feeling your best from the inside-out
Initial call: 45 minute initial call
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custom nutrition plan
Recommended food list: for each phase to support your body with a focus on gut healing to decrease your symptoms
Recipes: to give you ideas on what to cook with your recommended food list
Supplement recommendations: based off of your needs & budget
Education on meal portions: we focus on eating whole foods to nourish your body while intuitive eating
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custom training program
New programs every 4-6 weeks: each program focuses on progressive overload to maximize results
Weight training & cardio plans: designed specifically for you, your body & your goals. Learn what types of exercise are best to support your body during different stages of Hashimoto’s
Option to submit form video assessments: for review by myself to optimize form, intensity & receive tips
Easy to use app where you can view video demonstrations, track weights used and reps for convenience
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lifestyle recommendations
Balance: connecting mind, body & soul for optimal results
Stress: following the diet portion of the protocol without managing stress will hinder results. Stress is a huge trigger for autoimmune, hormones, and gut health. Everything is connected and it is important that we treat our body as a whole in a holistic manner
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weekly check-ins & changes as needed
Weekly check-ins: online form
Monthly follow up phone calls: to ensure that you are on the right track to feeling your best
Accountability
Changes to protocols as needed
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mon-fri support
Support: you will receive mon-fri support from myself to ask any questions as they arise (you don’t have to wait until your official weekly check-in)
