What you put in your body is just as important as how you exercise your body
Option One: This program is designed for people who want a customized approach to nutrition consulting. Instead of presenting you with a strict program we make small changes weekly. It is via email for convenience!
Email us with your start weight, height, goals and food allergies/dislikes. On Monday start journaling everything you eat, drink, vitamins, work outs and what time you are waking up and going to bed along with your weekly weight (send photos weekly as well please) and any dining outs in your schedule. Every Sunday evening email this to me (either in an email or as an attachment doc). The day after I receive your email (usually a Monday) I will email you back with improvements to your diet and educate you to why the changes are being made and give you options.
Week by week you will have a more solid nutrition foundation helping you get closer to your goals based on your current eating habits and foods you like!
After 4 weeks you will have a must more sound nutrition foundation helping you move faster towards your goals. $299. Additional $50 for an hour one on one assessment before and/or after which includes pictures-pls ask, measurements, body fat, weight, water retention stats.
8 week Complete Nutrition Coaching
This is same as Option 1 but with an added 4 weeks.
12 week Complete Nutrition Coaching
Nutriton & Wellness Program
Option Two: For those who just want someone to tell them what to eat Option 2 is for you. I will meet with you to assess, talk about your goals and food preferences.
Within one week I will create a wellness program outlining everything from what time you should be going to bed at and which vitamins you need to take to what you should be eating. One week journal needs to be brought in on assessment day. This program will completely renovate your Health! $399. If you would like a one on one consultation any time after you start your program the follow up cost is $50.
Option Three: This program is for the competitor. I coach all organizations male and female bikini, fit body and figure classes.
Comprehensive diet plan (modified along the way)
Final week ‘drying out process’ (carb load/deplete/sodium/water etc)
Weekly progress assessment visits
Unlimited email/text support
Organization overview, I will help you choose best category for your body
What to expect day of including what to pack
Women-make up, hair, nail advice/referrals
Tanning guidelines & referrals (I will pro-tan for extra charge)
*MOST COMPETITIORS PREP FOR 16 WEEKS PRIOR TO A SHOW
One Time Consultation $50 (credited to your program)
8 week Day COMPETITION PLAN $379
12 week Day COMPETITION PLAN $549
16 week Competition Plan $649
Cardio and Lifting Program (if necessary) $129 6wks
Schedule an appointment today!!
Nutrition Journal Example
NUTRITION JOURNAL EXAMPLE FORMAT FOR WEEKLY EMAIL CONSULT PROGRAM
JOURNAL EXAMPLE ONE DAY:
NAME: Suzy Slimdown
DATE/WEEK OF JOURNAL: 2/1/11-2/8/11
WEIGHT (as of Sunday morning before eat or drink): 180lbs
WEIGHT LAST SUNDAY: 181.5lbs at assessment
WATER PER DAY (in ounces):50oz each day
VITAMINS/SUPPS TAKEN PER DAY AND WHEN: multi in morning and Vitamin C in afternoon
TIME WAKE UP: 6am
M1 Breakfast: 7am 1 whole wheat pancake made w/ 1/4c whole wheat mix, attached label and brand see photo, 1 egg, 1tbsp veg oil and 1/2c low fat cottage cheese with 4 strawberries. H/F
M2: snack: 9am apple and cheese stick H/S
M3: 1pm six inch grilled chicken wrap from Subway with mustard only & bag of Doritos H/F
M4: 4pm light and fit yogurt and protein shake with 2% milk, 1 scoop whey protein powder and 3tbsp teddys peanut butter H/F
M5: 5pm Brownie….ooops not hungry it was there/felt sick after, about 2x2
GYM-1 hour on treadmill speed 3.5 incline 1 and 3 sets of 10 reps sit ups
M6: 9pm 5oz chicken and 1c pasta with 1/2c spinach salad and 2tbsp low fat greek dressing and 8oz cranberry juice H/S
NOTES: energy was down today and I was craving sugar. Do you have any suggestions for a low cal chocolate snack idea? Thanks!
*Please fill out and use this in every email journal at the top
WEIGHT LAST WEEK
AMOUNT OF WATER PER DAY
VITAMINS/SUPPLEMENTS TAKEN & WHEN
Nutrition Consulting Process
Meet Leah for consult where she will get your weight and measurements, obtain a diet history, and discuss your nutrition goals to see if it is a good fit.
Begin tracking eating habits following the Nutrition Journal example. Please send as email or save as as attachment or scan and fill out and email firstname.lastname@example.org Sunday night or Monday by 8am. Include every weigh in and list all goals from previous weeks. Note appetite before/after each time you eat.