Nutrition Coaching

"FLEXIBLE DIETING" - What is it?

The 4 "Pillars"

Flexibility

This is having the ability to manipulate your diet to meet your current goals, needs and life circumstances. If we are too rigid in our nutrition practice then life's challenges can completely de-rail progress or motivation to stick with it. Rigid approaches can "BREAK". That is while allowing flexibility so that we can stick to our practice even during the biggest challenges allows us to bend and adjust to the needs of the situation.

Accuracy

This relates to how precise we are to our intended macros, calories, estimated portion sizes or the plate method. Accuracy is important because it is this measure that will allow us to be eating in a way that matches your current goals. If you are wanting to increase muscle mass then eating in a caloric surplus is needed but if you are being inaccurate in those efforts you will not get the desired effect. The same will go for fat loss or energy needs for a working business professional.

Here are some examples:

1. You eat two tablespoons (15 grams each) of peanut butter each day.

● If you don’t weigh it and are over 10 grams each tablespoon, this adds 20 extra grams of peanut butter. That’s a whole extra tablespoon!

2. If 15 grams equals 95 calories and you eat 25 grams, that is 158 calories per tablespoon, or, 63 extra calories.

● If you do that twice a day you are eating 126 extra calories that day.

● If you do that for seven days, you have eaten an extra 882 calories that week.

Relating it back to flexibility 100% accuracy all the time will be very hard to accomplish. We will decide where your accuracy needs to be to be base don your specific goals and desired times/outcomes.

Consistency

This is arguably the most important pillar. Flexible dieting is a complex system in which together we are always manipulating, adjusting, and creating new prescriptions to meet your individual needs. In order to know what needs adjusting or what is truly working consistency must be present. Consistency in both the nutrition aspects like macro's, and hydration, or other habits starts to build self-efficacy i knowing you are putting in the work to achieve what you want. I look at consistency as building a habit. Check out @coachcoish on Instagram to see detailed posts on Habit Building!!

Sustainability

The importance of sustainability is knowing that we want to be able to carry these habits, practices and lifestyle behaviors throughout the rest of our lives. Through education, support, and personal experience we can work towards creating autonomy for yourself!

HOW IT WORKS:

Stage 1 – Initial Consult

• It all starts with you filling out a questionnaire form that will help me understand your goals, your history/knowledge of nutrition, timelines, and your current behaviors around nutrition in general

• I will then analyze all the information and schedule a 1 on 1 sit down via zoom or in person and we will create a plan together to help you work towards your individual goal/needs

Stage 2 – Continued Support

• There will be a weekly check-in where you let me know how the week has been, some challenges faced, some wins, how you are feeling, as well as discussions around goals set from the initial consult.

• I will respond back with strategies, resources, and support. This will be when adjustments to the program are made and focuses discussed and implemented

• The app used will be able to track metrics like stress, bodyweight, energy levels, macro totals, water intake, hunger levels

• **Optional Zoom Call Check-in/Discussion ($50)

Additional Information:

Each person will have a completely individualized nutrition program. Through flexible dieting a multitude of "diets" like Paleo, Keto, and Macro Counting can fit within the 4 pillars/principles. Physiological differences, allergies, food preferences, cultural or religious aspects can all be individualized with these principles

There is a minimum 3-month commitment. This allows us to create a strong coach-client relationship and be confident we have been making the proper adjustments that are allowing you to work towards or have reached your desired outcomes.