Monthly Macro Coaching and Accountability
My most popular coaching program is flexible dieting approach. This leaves no food off limits! You will learn how to eat and fuel your body with just the right amount of macronutrients (fat, carbs and protein) your body needs for your goals whether they be fat loss, maintenance or muscle building. You will learn about eating clean, 80% of the time know it’s ok to indulge in some of your favorite foods the other 20% without any guilt. When you find this balance, you will be able to reach your goals without another fad diet again!
This program will be tailored to you and your specific goals and lifestyle. You will learn about flexible dieting, about macro nutrients and their role in your diet and how to eat according to your specific macros. This is a monthly program that includes daily access to me through text or email with weekly reviews of your food log, pictures and measurements.
What you will get:
Custom macro-nutrient prescription to fit your goals
Learn how to weigh, measure and meal prep
Daily Food Journal Review
Open communication with me via text and email at all times
Weekly Challenges to keep help you create new habits and maintain them
Macros re-calculated based on changes in fitness, weight-loss, going on vacation, etc.
Cost- $99/ month (2 months due at sign up)
Customized Macro Meal Plan
You will receive a 14 day customized meal plan that fits your macros and dietary restrictions. Your meal plan will include recipes and foods that you already love and will be taken into account and included in your meal plan. All you have to do is follow the plan to success!
One time Macro Assessment
This is perfect for anyone who is already familiar with macros or doesn’t require the extra support and accountability to count macros or calories. This will include a ONE TIME assessment of your macronutrients and caloric needs based on your activity level and goals. You will receive meal prep tips and tricks, a daily caloric and macronutrient prescription to be successful with your flexible dieting.
One on One Coaching
For my clients who have additional health issues or are looking to learn how to make healthier food choices and just gain overall health and wellness. This will give you one on one attention so we can focus on your health needs whether they be an autoimmune condition or a digestive issues. We will work together to put a plan in place of small, attainable goals to work on over time and build upon each one. You will receive 10 weekly coaching sessions that will take place over the phone or skype. This will consist of one 45- 60 minute intake session and nine 30 minute follow up sessions. Lasting changes take time to implement. I will be here to teach you and give you the tools you need to learn how to adopt positive habits into your daily life. With one on one coaching, we have the flexibility to focus on the areas that you want to work on the most.
Personal Training- Dialing in your nutrition and exercise go hand in hand. I am a certified Cross Fit coach and have 3 years of coaching and personal training experience. I work with all clients from all walks of life and all fitness levels. I work hard to make sure clients feel a low pressure, encouraging and supportive environment when we work together. I will bring all equipment and come to your house or we can meet at my gym in Maple Valley. This is only offered to local clients in Maple Valley. Now offering online coaching! Contact me for details!
Bronze Personal Training Package– 12 weeks of personal training with programming designed for you and your specific goal. Includes 12 fifty-five minute training sessions- $479
Silver Personal Training Package– 12 weeks of personal training broken into 12 fifty- five minute sessions + Nutrition Support – $579
Gold Personal Training Package -Everything that is included in the Silver package with additional personalized workouts for you to do at home or in a gym on the days we are not training together. – $669
LEAN Start workshops
2 hour classes for 3 weeks exploring nutrition for kids and families, Learn what your child needs to grow up healthy and lean, how to read nutrition labels and ingredient lists, what ingredients you should stay away from and more! All this in a fun, supportive and encouraging environment. Message me for group rates
Pregnant or plan to be in the near future? LEAN Expectations classes are for you!
3 classes to choose from to fit your needs. Choose the one that fits your needs best, or all 3!
Prepare RIGHT Now-
A 2 hour class focusing on how prepare and have a healthy pregnancy. You will learn positive, healthy lifestyle choices and exercises that can carry you through your pregnancy.
Eat RIGHT Now
A 2 hour class that focuses on the nutritional needs specific to pregnancy and beyond. Learn healthy eating habits early to improve your health and help you and your baby get the best start together!
Live RIGHT Now
A 2 hour class to help you learn how to make a smooth transition from pregnancy to motherhood. Learn about Dr. Sears’ recommendations and simple care techniques to make your life as a new mother easier. You will also gain support from other mothers and learn about support resources in your area.
Pantry Makeover- learn what is lurking in your pantry and what foods you may want to switch out for healthier alternatives. Cost- $45 add on to one on one coaching
Grocery Shopping- Navigating the grocery store can be a daunting task when trying to adopt new habits. You will learn how to shop the grocery store for the most quality foods and what to look for on foods when searching for healthier options. Cost- $45 add on to one on one coaching
Disclaimer: I am not a registered dietitian. I cannot and do not treat or diagnose medical conditions. My coaching should be considered advice, and not scientific fact. Please seek the approval of your physician before starting or changing your diet or exercise routine.
*No refunds once paperwork has been processed.