1:1 Weight Loss Coaching
1:1 Weight Loss Coaching
If you need individualized support and guidance to help you reach your weight loss and health goals, this is for you! For over 7.5 years I have been helping others lose weight and improve their health by implementing a whole food based ketogenic diet. My focus has always been on sustainability. For a diet or lifestyle change to be sustainable, you need to enjoy what you are eating and it needs to work for YOUR life. If you don’t like the foods, you are eating or the planning and prep is too much for your busy life, you won’t stick with it. The great thing about keto is that you can customize it to work with your food preferences so you are eating food you enjoy and you can do it in a way that fits with your schedule. For those that love cooking “fancy” recipes and enjoy a new dinner every night, that is an option! For those that are leftover lovers and enjoy more simple recipes that are still delicious, that is an option. Even those that don’t want to cook some days and want to purchase pre-made options in stores, that is an option too! I understand that there is no one-size-fits-all when it comes to diet. Every person has different needs and challenges and to be successful, you need to approach weight loss in an individualized way that looks at the whole picture of that person.
This is where the custom coaching comes in handy! It starts with providing you with a set of macros (how many calories as well as Fats/Protein/Carbs you need) tailored to your body and activity level. At our first call we will then go over how to best eat within your macros and make this sustainable for you! I can teach you how to track in CarbManager (a free tracking app), I can help you to understand how to read nutritional labels., I can share tips and tricks to staying keto on the go or at parties. Your first coaching call is there to serve you and your needs, so I can customize our call to make sure I am addressing what will help you to be successful on this plan. From here there are a few variations in the coaching options so you can select the option that best suits your needs.
Standard 1:1 Coaching:
30 min Welcome/Intro Video Call
Custom Calculated Macros: based on your body and needs
2 Week Keto Meal Plan
Email Communication: access to me via email for questions and support for 30 days
Deluxe 1:1 Coaching:
30 min Welcome/Intro Video Call
Custom Calculated Macros: based on your body and needs
2 Week Keto Meal Plan: designed to hit your individual macros daily (this takes the guesswork and tracking out of it)
Email Communication: access to me via email for questions and support for 30 days
Premium 1:1 Coaching
30 min Welcome/Intro Video Call
Custom Calculated Macros: based on your body and needs
2 Week Keto Meal Plan: designed to hit your individual macros daily (this takes the guesswork and tracking out of it)
Additional 30 min WEEKLY video call
Email Communication: access to me via email for questions and support for 30 days
Communication and support is key! Sometimes you just need someone to bounce ideas off of, you need someone to tell you that YOU CAN do this, and someone that can help you stay accountable. This is what I am here for. I personally had struggled for years to lose the weight. I tried countless diets, read books and studies, counted calories, worked out- I felt like I had tried it all. But then I made the decision to make keto a lifestyle change. I told myself there was no end date, there was no deadline to be at X lbs by. It was just the new norm and I was going to do my best, but be consistent. It was tough in the beginning, but I didn’t give up. By day 30 I felt so empowered to keep going. I had lost weight and inches, but more importantly, I had hope that I could do this! Over 60lbs down and maintaining still now for 8 years! My experience has been able to help me help others and share what has helped me over the years. I practice what I preach. I am a regular woman with a family that has to balance life along with prepping/cooking, weight loss/maintaining, and staying healthy. I have had to find the meals and snacks to make/take when I am going to be stuck at the sports fields for the kids all night or when I am going to be busy with work and need to make dinner quickly. I cook for a family so I have found a way to make one dinner that meets the needs of us all and can be customized for the whole family to meet their needs too. The food I eat is delicious and no one that has eaten at my house would ever think they are being served “diet food”. That is because it is just REAL whole food prepared deliciously and eaten within your macros to help you reach your goals.
The 2 Week Meal Plan:
The two-week meal plan is created with delicious recipes and a variety of foods and flavors so you won’t be bored. The standard option of the 2 week meal plan is created to fit within your macros, but you will need to adjust it to hit your exact macros (I am happy to help teach you how to do this and can always provide feedback via email on making adjustments). For those that select the deluxe or premium 1:1 coaching option, I create the meal plan to make sure that each day of the meal plan is designed to eat within your custom macros.It will come with recipes, a grocery list, and a spreadsheet with the macros for each recipe in it for easy tracking. During our video call I can teach you how to sub out recipes and adjust the meal plan to your preferences. I can also teach you how to meal plan in general so that when you want to make your own meal plans in coming weeks you are confident in doing so.
Custom Macros:
When you sign up, there is a form to fill out that you will fill out to provide me with the information I need to be able to calculate your macros. These macros are based on your body and needs.
Video Call:
Each option comes with (1) 30 min intro/welcome video call. Each call will be tailored to your goals and we can discuss what is important to you. You may want to learn how to track your food and eat within your macros, you may want a deeper understanding of keto and how it works, or maybe you want to discuss how to implement this diet in a way that works with your life. You get to decide how our call goes and what we cover. This is a tool to help you be successful.
I do ask for you to provide a few dates and times for your first call that will work for you. I will reach out to you within 1-2 business days to touch base and schedule your upcoming call.
For those that choose the option that comes with weekly video calls, we will schedule those as well after your initial call.
Email Support:
You have access to email support for 30 days. This starts from the day we do your video call. You can email me for support, questions, and feedback. I have had individuals reach out once a week with their plan for the week as far as food and want feedback. Some email wanting help with adjusting things around to hit their macros or need an idea of what to order when they are eating out. The expected response guidelines are same day on business days and next day on weekends (I try to respond as quickly as possible though and you may see a response much sooner).
Due to the meal plan created to your macros and time commitment of this program on my part, there are no refunds/start date changes/pauses. Your 30 days will begin the day of your video call. You choose the date for the video call. Once I receive your intake form I will reach out to schedule your call via email within 1-2 business days (if you do not see an email by then please check your spam/promotional folders). I do my best to offer a range of dates and times to find something that will work with your schedule. While I am on Eastern Standard Time, I do work with clients worldwide and make sure my schedule accommodates those in time zones different than my own. My goal is for this to be an enjoyable, motivating, and productive experience that will help you on your journey.