This program includes an individualized nutritional prescription and full access to coach by email. The program is called a "Course" because the goal is for you to learn the needs of your body and how you can best reach your goals. While my clients see results during this program this is not to be considered a crash diet. You're being provided with the tools to create a lifestyle that works with your goals.
This approach to nutrition is commonly referred to as, “Macro and Calorie Tracking.” Macro refers to the 3 macronutrients found in foods; proteins, carbohydrates, and fats. Calories are the units of energy found in each gram of macronutrients. For example, there are 4 calories in each gram of protein and carbohydrate. Another way of saying that is 100 grams of protein = 400 calories.
Why is this important? Weight loss is most dependent on the following: YOU MUST BURN MORE CALORIES THAN YOU CONSUME. Gaining weight is simply the inverse of that: YOU MUST CONSUME MORE CALORIES THAN YOU BURN. If your goals are performance based then I’ll create a caloric balance that supports the building of lean muscle mass. In all circumstances, we must establish a baseline to work off of.
How do we know how many calories you burn in a day? In Week 1 we DISCOVER this by tracking your food consumption, activity level, and weight over the course of a week. By analyzing that data along with some physical measurements (age and height) we can estimate what’s called your Total Daily Energy Expenditure (TDEE). This is another way of saying how many calories do you burn in a day. By understanding your TDEE, I can provide a calorie and macronutrient prescription that will support your goals.
Where do macronutrients come into play? If we determine that your TDEE is 2,000 calories/day then we divide those calories up among your macronutrients in a way that will support your activity level and body composition goals. While the below will be a simplified description, you can think of each macronutrient as the following:
Protein: building block for muscles
Carbohydrate: fuel for activity
Fat: regulation of hormones and essential for nutrient absorption
In week 2 I will provide a macro and calorie prescription. The following 2-3 weeks will be used to CONFIRM the provided prescription is supporting your goals. Adjustments will be made if and where necessary depending on the results. In the final 2-3 weeks of the program we will have a confirmed understanding of all data and will EXECUTE until goals are reached.
The 6-Week Introductory Course is meant to be both effective and educational. While most of my clients continue on after the 6 weeks, we are ultimately working towards diet independence. I want you to understand what is happening with your body and what needs to be done to bring about desired results. The cost of this program is $225 for 6 weeks and $175/4 weeks thereafter.
If you have additional questions please include the program of interest in the subject line and any specific questions you have in the message box. You will receive a response with 24 hours.