Empower Me Makeover $350

This package is ideal for those who want to lose weight by making knowledgable healthy and sustainable changes to the way they live. Its an education course where we’ll dig into each and every aspect of healthy living from shopping, prepping, cooking & eating. This is for those who need to know the “why’s” only and “how’s” of health living so that they can make educated decisions that will benefit not only them but their family.

  • Seven 1-hour Nutrition Consultations:
  1. Grocery Shopping Tour – Crash course on heathy and money saving shopping habits.

2. The Kitchen Makeover – Discuss what are the best kitchen tools and ingredients for ultimate cooking success.

3. The Sugar Lesson – Understanding the dangers of overeating sugar and where its hiding.

4. Fruit & Veggie Lesson – Benefits of eating the right portions of fruits and veggies.

5. The Fat lesson – How fat makes your lean and strong.

6. Eating Habits – How to improve your favourite meals to stay energized throughout the day and avoid crashing.

7. Eating on the Go – How to food prep like a boss!

  • One 3-day food diet analysis review via email
  • 10 Healthy Recipes to take home and try

Get Healthy Together $380

Whether you’re looking to partner up with your significant other or a buddy, this may be right package to get you going as a team. Taking the initial step to make changes in your lifestyle is always easier when its done with a companion for motivation and to keep you accountable.

  • Two 1-hour Group Nutrition Consultations:
  1. Fixing a broken diet with 5 easy habits
  2. What are the best macronutrients (protein, fats, carbohydrates) for your body, what are the right portions for optimum energy, recovery and physique.
  • Two 30-min Individual Nutrition Consultations (per person) to address specific dietary concerns of each person. This could be combined to two 1-hour consultation done together.
  • One 3-day food diet analysis review via email
  • 10 Healthy Recipes to take home and try

 


Sports Nutrition for Athletes $260

This package is for any elite athlete or weekend warrior who wants to optimize their performance. You may already be eating well, but haven’t quite dialled in your food portions or supplements to see the body composition changes that you’re seeking.

  • Four 1-hour consultations to help you achieve peek performance with nutrition

1. Lesson 1 – Macronutrients (protein, fats, carbohydrates) for your sport, what are the right portions for optimum energy, recovery and physique.

2. Lesson 2 – Food Timing, what, how much and when to eat for ultimate performance.

3. Lesson 3 – Supplements, the best supplements to take to stay on top of the game.

4. Lesson 4 – Competition Tips, what to do before and during the big day.

  • One 3-day food diet analysis review via email
  • 5 Free Protein Shake Recipes
  • Ultimate supplement list – An Amazon order list for all the top supplements and brands that I recommend for my clients.

On-going Nutritional Coaching $200 sign up + $50/month

This is a fantastic plan for someone to wants to get healthy but do it with some help along the way. We begin with a deep analysis of your lifestyle, including your current eating habits, training, stresses and overall health. Together we will set some realistic goals and determine how to best reach them by establishing new daily behavioural habits. Allowing you to make small changes in the beginning will gradually turn into huge differences in your overall health.

  • One 90-minute consulting session to review lifestyle questionnaires, take body measurements and pictures, body fat percentage (optional), determine goals and set first behavioural habit.
  • One 30-minute phone/skype consultation every two weeks to identify and remove any obstacle that may be preventing the integration of your habit or discuss and decide your next behavioural goal to get you one step closer to your goal.
  • Unlimited email support for questions, concerns, recipes or nutrition questions.
  • One 30-minutes consultation every four weeks for progress pictures, measurements and body fat percentage (optional).

Weekly Food Journal Analysis $40/Month

  • Food Journal Analysis, one email per week.

Send me your weekly food journal and I will examine and write notes on what you are doing well and how you can improve in certain areas. This is a great way to improve your understanding of macronutrients, food timing, healthy snacks and portion control. A food journal analysis also helps me coach you on ways to find healthy substitutes for the most common sauces, dressing and fixings we find on our North American diets.

If you include your training schedule, I can help you discover your individual food and supplement timing for optimum energy and increase recovery.


Personal Service

If you don’t see a plan that meets your desired needs, please let me know and we can build something together to help you reach your goals.