Phase one: observe

This program begins with guided nutrition logging, including food choices, portion sizes, meal timing, meal circumstances, emotions, and anything else that may be affecting what you eat and how much you eat. Nutrition logging is a useful tool to help your coach see your nutrition habits, but also for you to begin to notice how you’re currently fueling your body.

Phase two: Learn

After the observation period, you will transition into an educational component of this program. No matter your expertise on nutrition, you will learn what kinds of food should be prioritized, why they should be included in your diet, and how to make that possible in your life. We will go through your nutrition log, take note of “fuel” foods and “fun” foods, and discuss opportunities for growth going forward.

Phase three: implelement

After learning about the nutrition, it’s time to take action and make changes. You’ll begin prioritizing “fuel” foods while still finding moments to enjoy “fun” foods, learn how to build balanced meals and snacks consistently, and master eating until you’re satisfied, not stuffed.

Phase four: Reflect

After all the hard work, it’s time to look back and see how far you’ve come. We will talk through all of the new habits and behaviors that you have implemented and discuss how challenging they were to implement, how much satisfaction they give you, and how sustainable they feel.

Phase five: refresh

Now that you have created a new baseline for a balanced lifestyle, we can refresh habits and behaviors toward reaching more advanced goals. Depending on your goals, this may look like a calorie surplus to gain muscle mass, a calorie deficit to lose body fat, specialized nutrition to focus on a performance-based goal, or anything else you can think of.

This phase isn’t for everyone. If you’re satisfied with your new baseline you can jump right to maintenance!

Phase six: Maintain

After refreshing your habits to reach new goals, we will establish another new baseline that aligns with your goal lifestyle. In this phase, everything should feel easy, because that means it can be sustained for life. You will no longer be dependent on meal logging, exercise tracking, or strict task lists. You will have gained the expertise in your routine to listen to your body and environment to maintain all of your previous lifestyle changes.