Let's get real. You haven't just been sitting around doing nothing.
You've been dieting for what seems like forever. But you're still not seeing results.
You've continued to decrease calories and increase cardio. But you're frustrated because you're gaining weight.
Something just feels off. Maybe you even suspect you have a hormonal imbalance or metabolic dysfunction.
You're confused about how much food and exercise is right for you.
You feel like you've been doing "everything right," but are not seeing results.
You have a health or fitness event that you're training for. You know it's time to get serious so you can meet your performance goals.
The reality is you probably aren't eating enough to fuel your body.Let me help you make health a lifestyle.
Meet my 1-on-1 Coaching Program
The Metabolic Makeover
I take a whole health approach to coaching that believes your results and health come from more than just food and exercise. I take into consideration your goals, lifestyle, and preferences to create an individualized nutrition program for sustainable results.
Habits – A big key to unlocking the results we seek are our habits. It is important to take the time to establish habits that help support our optimal health.
Biofeedback – We all know that the scale isn't always the best reflection of what is going on in our bodies. Using other metrics such as body measurements, sleep, hunger, cravings and energy, we get a bigger picture of how you are responding to your plan.
Exercise – Our bodies are meant to move. Whether through structured exercise or daily movement, it is important to plan how you are going to move your body to create the nutrition plan to support your exercise plan.
Hormones – Our hormones are a big player in how our bodies use the food we intake. Supporting optimal hormone health is vital to achieving long-lasting results.
Stress – Whether emotional or physical, our bodies are always assessing stress. Since we can't eliminate it, we have to strategize on how best to manage it. Fitness and nutrition periodization allows us to be strategic in how much additional stress we plan on our bodies.
Sleep – One of the foundational pieces of our health. A lack of sleep can derail your physical and mental health and stand in your way of achieving your performance and body composition goals.
Plus, access to ongoing support and accountability.
Everyone is different which is why I tailor my coaching to you.
How the Process Works
I take a periodized approach to nutrition coaching.
What is "nutrition periodization?"
It is simply breaking up a period of time into specific goals. Each phase is important to allow your body composition to change, improve performance, increase metabolism, and maintain fat loss.
This is the time you might spend in a reverse diet. If your hormones are out of balance or metabolism has slowed, you spend some time (varies for everyone) allowing your body to recover and prepare for your next round of fat loss.
Your body is primed to lose fat, and you are physically and mentally ready to work! You have increased your macro intake high enough you have room to create a deficit with out dropping too low. And, you have prepped your body to perform.
We take the time to return you to homeostasis. We focus a lot on biofeedback in this phase. This is your maintenance phase. We work on habits (mentally and metabolically). You get mentally and physically prepared to PUSH again!
We start with a strategy session to map out your personal goal and how to get you there. It includes an in-depth discussion on your health, dietary, metabolic, training, and injury history.
Personalized macro & calorie targets
We work together to create a personalized program to optimize health and performance while taking into consideration meal frequency, nutrient timing, workout nutrition and periodization.
Macro adjustments as needed
You will receive individually timed macro adjustments to help compensate for natural metabolic adaptations.
Food diary & Feedback
You will also receive feedback and suggestions on your daily food diary to help ensure you are on the right path to reach your goals.
You will stay on track and focused on your goals with weekly on-line check-ins. Nutrition, fitness and lifestyle recommendations will help you reach your performance and health goals outlined in the initial consultation.
Ongoing support & accountability
This is the magic of individualized coaching. You’ll receive weekly updates via email and personalized videos, assessments and adjustments, to ensure your program is on point and progressing properly. You’ll have access to your coach for questions, support, motivation, adjustments, and more.
Rachel, am I a good fit for this program?
You haven't been able to create sustainable results. Many of my clients are chronic dieters and over-exercisers or underfueld endurance athletes.
Not-So Perfect If...
You're looking for a quick fix or are not ready to invest time into restoring your metabolism and creating an individual nutrition plan.
Yes, this is right for me!
Click the button below to get started and apply to work with me. I'll be in touch shortly.
Looking forward to hearing from you & learning more about your goals!