Packages – extra savings with package purchases
6 months*: Initial Assessment plus 2 follow-up visits/month. $750
*The 6 month package also includes the Race Week Nutrition Assessment.
60 minute consultation via phone, FaceTime or Skype with e-mail support for 1 month after assessment; complete assessment of needs, dietary analysis, supplement evaluation, training assessment, determination of 1-2 areas of focus.
30 minute consultation via phone, FaceTime or Skype; review of modifications, additional recommendations to fine-tune goals. Make any necessary adjustments based on changes in goals and/or training.
60-minute consultation via phone, FaceTime or Skype; full assessment of needs for race day nutrition, provide fueling strategies and guidelines; includes “gut training” help for those with sensitive GI tracts needing help tolerating nutrition on bike and run, sweat assessment with fluid and electrolyte recommendations, what to eat and drink the week before an event and recovery nutrition. Includes two 30-minute follow-up sessions to monitor progress. Should be started at least 2 months prior to race event and after an initial assessment.
1 month: Initial Assessment plus 2 follow-up visits.
3 months: Initial Assessment plus 2 follow-up visits/month.
6 months: Initial Assessment plus 2 follow-up visits/month. The 6 month package also includes the Race Week Nutrition Assessment.
A superb, 6-week session designed to help you track and understand your weight as you head into the race season! The goal of this on-line class is to help you fuel better, feel better and race better! Once you sign up, you will receive an information “Intake Form” for you and the nutrition coach to use as a baseline to your current status and habits. You will watch weekly team videos via facebook loaded with tips, meal plan ideas, and information that will motivate you to stay on track for success. In addition, you will get to have a 30 minute discussion about your personal needs and your My Fitness Pal tracking diary with the coach. Although it is not designed to get an individual to a specific weight (that is something a personalized nutrition package can do) it should help you lose the last few pesky pounds that can really improve your performance. In general, weight loss is expected to be .5 – 2 lbs per week for most committed attendees who can healthfully stand to lose that much weight.
You will need:
You will receive:
Week 1: Macros: Carbs, Protein and Fat
Creating a sustainable diet; Calories per day; Ideal macros percentages; How alcohol fits in; Tips for shopping; Sample meal plans; The athlete’s plate
Week 2: Antioxidants, Micronutrients, Fiber and your Microbiome
10 fruits and vegetables/day goal; Exercise and antioxidants; How to get 25+ grams of fiber; Whole foods and grains
Week 3: Intermittent Fasting
Intermittent Fasting for weight loss, other health benefits; Pros and cons of intermittent fasting for athletes; The golden rule of nutrition for athletes: only do what is sustainable
Week 4: Increasing Whole Grain intake in a “Carb” phobic world
Why eat whole grains?; “Ancient Grains” – what are they?; How to make a salad a meal for athletes; Added sugars – the real problem
Week 5: Healthy Fats
How much do we need?; Types of fats: saturated, unsaturated, polyunsaturated, trans fats – the good, the bad and the ugly; What are “good” fats?; Can you eat too much “good” fats?; Oils – what should you cook with?; Coconut oil – miracle oil or just more saturated fat?
Week 6: Protein
Americans eat way too much protein, but do athletes?; How much Protein do athletes require? What type of protein is best after workouts? Vegan protein sources (plants!)
Weight maintenance: exercise pays off
Weight loss success: weight loss is “easy,” maintenance is hard