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As you explore my programs, consider which one you’re most likely to adhere to. Research indicates that long term adherence is the top predictor of success.
If you’re uncertain, I encourage you to fill out the pre-consultation form, and I will be in contact to help you make the right choice.
CUSTOMISED NUTRITION PLANS
Your personalised meal plan instructs you on how to structure a day/week of meals to meet your caloric and macronutrient needs, thereby optimising your health outcomes.
It removes the uncertainty of what and how much to eat. As it is tailored to your lifestyle, personality, and preferences, it serves as an excellent introductory guide for you to learn more about nutrition.
It is designed to optimise your body composition, including fat loss and muscle gain, and can address various health concerns and lifestyle diseases.
My nutrition philosophy centres on ‘balance,’ so I don’t eliminate treats and alcohol. Rather, I demonstrate how to incorporate them into your weekly routine, if desired, while still achieving excellent results.
This would suit the person who enjoys having a menu to follow, and as it happy to eat a regular rotation of foods.
Meal plans are helpful for:
- Building rhythm and learning about portion sizes for the foods you would like to include.
- Understanding how to combine foods to optimise your health.
- Gaining knowledge on how to meet certain macronutrients, such as protein and healthy fats.
- Making weight for specific sporting events
- Aggressive fat loss phases – ensuring that nutrient needs are met on low calorie diets.
I offer two coaching methods: face-to-face and online.
Face-to-face coaching enables us to build a strong rapport and thoroughly address your needs, but I also recognise that travel and time constraints may influence your preference.
Face-to-face coaching enables us to build a strong rapport and thoroughly address your needs, but I also recognise that travel and time constraints may influence your preference.
My face-to-face coaching with your personalised nutrition plan includes 2 consultations (60 min initial and 30 min follow up at 6 weeks)
This ranges from $325 – $425 (to find out more about what this program includes, scroll to the bottom of this page)
My online coaching with your personalised nutrition plan includes 1 x 30 min phone or zoom consultation
This ranges from $250- $295
This ranges from $250- $295
You can find out more or purchase this program through the website by clicking ‘BOOK NOW’.
TRACKING STRATEGIES
Nutritional tracking methods such as calorie, macro, and protein tracking offer the flexibility to select your preferred foods in desired quantities while adhering to target goals to manage your results.
This approach is ideal for someone with a solid grasp of nutrition, who enjoys a diverse diet and is open to monitoring their food intake through an app.
There are many benefits to using tracking methods, such as:
- Creating an awareness of portion sizes and the caloric value of foods will help you understand what a day of eating should look like for you.
- You have the control to choose the foods you want to eat.
- We can adjust the targets as necessary to accommodate social events, holidays, varying training loads, and increases in hunger due to the menstrual cycle.
- Guidance is provided on how to achieve your micronutrient and fibre targets, which is essential for maintaining good health.
Tracking Package $230
A 60-minute face to face initial consultation, including a Tracking Guidelines book and a personalised sample menu based on your targets to kickstart your journey.
This also includes 4-8-12 email week check ins with adjustments to your targets at each check in.
Follow-up sessions available as needed: $60 per 30 mins
You can purchase this program through the website by clicking ‘BOOK NOW’, and I will contact you shortly to schedule your appointment. Alternatively, you may leave your details on our contact page.
NON-TRACKING STRATEGIES
Methods of nutrition that don’t involve tracking or using a meal plan are fundamentally based on habits, enabling a mindful approach to eating.
The truth is, adhering to a meal plan or monitoring calories and macros isn’t for everyone. Finding an approach that reduces stress and promotes a sense of balance could be more sustainable in the long run.
This is ideal for someone beginning their journey towards nutritional change, aiming to enhance their overall health and body composition.
There are numerous advantages to non-tracking methods, including:
- It requires less time than tracking calories or macros.
- As it’s based on habits, it’s less obsessive than meticulous tracking or following a meal plan.
- This approach can be applied in various ways.
- It’s intuitive and can be sustained for life.
- When functioning properly, it operates seamlessly.
You can also learn non-tracking strategies like low-carbohydrate, intermittent fasting, windowed eating protocols, portion control, and more.
60-minute initial consultation with your personalised non-tracking strategy: $180
45-minute follow-up review: $90
Coaching sessions on-going $60 per 30 mins
You can purchase this program through the website by clicking ‘BOOK NOW’, and I will contact you shortly to schedule your first appointment. Alternatively, you may leave your details on our contact page.
‘The Path to Transformation’
10-week evidence-based nutrition, training and mindset program
What’s included:
Your choice of: Fully customised 4 option nutrition plan OR Tracking Strategy Program OR Non-Tracking Strategy Program
2 x customised training programs
5 x 30-min coaching and mindset calls (zoom or facetime)
5 x email check ins with baseline monitoring
Investment:
$90 deposit
+ $57 per week over 10 weeks
Total $660
What you will achieve:
Your focus over the 10 weeks will be to understand and implement the evidence-based approach to energy balance and learn how to induce fat loss and/or muscle gain through tailored nutrition.
You will also learn how to use evidence-based training methods to effectively fast track your results in the gym without exhausting your body.
Another big focus will be your mindset, and this will be personal to you- maybe body image, outdated/unproven nutrition systems, poor nutrition habits, limiting patterns of behavior etc. Whatever it is that is holding you back from achieving and sustaining your personal health goals.
Throughout the 10 weeks we will work to change current habits and behaviors that are holding you back from achieving your goals, while re-inventing yourself through the implementation of new ones.
To register for the next 10-week block please hit this link below:
Customised Nutrition Plan including two face to face consultations
4 day menu $425.00
2 day menu $325.00
A fully comprehensive 60-minute face-to-face consultation will allow me to address all your goals, health requirements, special needs, and mindset, and gather the necessary information to design your personalised plan.
You will also receive:
- Both consultations include a weigh-in with body composition analysis
- A fully customised nutrition plan that varies throughout the week based on your food preferences, along with specified calorie and macronutrient targets for self-tracking if desired.
- This includes a follow-up 30 minute face-to-face appointment at the 6-week mark to evaluate body composition, measurements, and motivation
- Email check-ins at weeks 4, 8, and 12 with caloric adjustments to your plan as needed.
- Baseline assessments will monitor your results.
- An exit strategy will be provided to adjust your calories from the deficit or surplus once your goal is achieved, transitioning you to your new maintenance calorie level.
BOOK NOW to leave your details via the contact page and I will contact you to schedule out first appointment.
Get started today