NUTRITIONAL COACHING

STAYING ON TRACK!!
Before getting started we must have a baseline to work with. Start a 2 week food journal with the following information.
- meal times and location
- foods eaten, with amounts (be as specific as possible)
- liquids consumed
- workout for the day
- energy level at 10 am and 3 pm
- amount of sleep

Nutritional One-On-One Training:
GOAL: Nutrition is the foundation of athletic performance and the foundation of the Crossfit Hierarchy of Development. With the proper nutrition in place, you can expect to achieve top WOD times, stronger lifts and a more lean physique.

The goal of the Nutritional One-On-One Training Program is designed to discover your current eating habits, recommend nutritional direction, adjust your eating behaviors, monitor your progress and coach you through a 6 week program.

The end result will be nutritional education and life long nutritional changes as well as overall health/wellness. You can also expect to lose inches, pounds and see amazing athletic results.

PLAN DETAILS:• 6 week Quick Start Program for either Paleo or Zone Diet
• You must provide a completed food journal for 2 weeks prior to starting the program
• You must keep a food journal the entire 6 weeks and turn in your journals at the end of each week for appropriate follow up and counseling
• 4 individual consult visits (1 hour sessions)
o 1 – Initial Consult (please bring a 2 weeks completed food journal to this visit)
 In this visit we will review your current eating habits
 Review the Basics of Paleo and Zone
 Determine if Paleo or Zone will work best for your lifestyle
 Design a new eating plan for your future
 Weigh in and measurements
o 2 (end of week 2) –Check in
 In this visit we will review your progress to this point and make additional adjustments and recommendations
o 3 (end of week 4) – Check in
 In this visit we will review your progress to this point and make additional adjustments and recommendations
o 4 (end of week 6) – Final Check in
 Review your overall progress
 Gather insight from the 6 weeks – what you have learned and where your future challenges will be and how to overcome them
 Solidify a plan moving forward
 Final weight and measurements will be taken
• You can email questions through out the course of the 6 weeks for email coaching
• You can schedule four 20 minute additional phone conversations through out the 6 week period for advice or specific questions as part of the package

COST:
• Cost of program for 6 weeks is $250

ADDITIONAL SERVICES:• Kitchen Clean Sweep - $75 (if you would like to add this to the 6 week package the discounted fee is $50)
o Clean out your pantry, refrigerator and freezer
o Learn What foods you should have on hand at all times
o Paleo/Zone Consultation
o Grocery Store Trip
• “Jump Start Nutritional Program” - 2 0ne-on-One Sessions (4 weeks) - $120
o 1 – Initial Consult (please bring a 2 weeks completed food journal to this visit)
 In this visit we will review your current eating habits
 Review the Basics of Paleo and Zone
 Determine if Paleo or Zone will work best for your lifestyle
 Design a new eating plan for your future
 Weigh in and measurements
o 4 (end of week 4) – Final Check in
 Review your overall progress
 Gather insight from the 6 weeks – what you have learned and where your future challenges will be and how to overcome them
 Solidify a plan moving forward
 Final weight and measurements will be taken
o You can email questions through out the course of the 4 weeks for email coaching
• Private Body Assessment - $75
o Meet with a coach for a 1 hour private session
o Take measurements, body fat and weigh in
o Assess fitness goals and how to achieve those goals
o Zone/Paleo Introduction
• Private Zone/Paleo Meeting - $75
o Meet with a coach for a 1 hour private session
o Educational meeting to learn more about Zone/Paleo
o How to get started
o Learn proper eating habits at home and while dining out
o Put together a one week food log and follow up

Please contact me at triciaaw05@yahoo.com for more information.