Services & Rates

NUTRITION - Intermediate Package (For Fitness Enthusiasts, Active Lifestyles, and Weight Loss)

• Comprehensive Initial Assessment (90 minutes or longer)
  • Detailed review of fitness goals, body composition, training regimen, metabolic rate, and energy requirements
  • Discussion of training goals (muscle gain, strength development, cutting, etc.)
  • Body measurements, progress photos, and strength benchmarks
• Tailored Macronutrient and Calorie Plan
  • Highly specific macronutrient breakdown based on your training intensity (protein, carb, and fat ratios)
  • Calorie targets adjusted for muscle growth or fat loss, with strategic meal timing (pre/post workout nutrition, carbohydrate cycling, etc.)
• Meal Plan & Recipe Development
  • A high-level plan designed to support intense training (for muscle gain, strength, or recovery)
  • Recipes designed to optimize recovery, promote lean muscle growth, and manage body composition
  • Shopping lists for bulk cooking and meal prep
• Workout Nutrition Coaching
  • Specialized guidance on pre- and post-workout meals or snacks
  • Recommendations for intra-workout fueling (e.g., BCAAs, hydration strategies)
• Weekly Check-ins & Adjustments (30-60 minutes)
  • Weekly or bi-weekly follow-up sessions to discuss progress (body weight, measurements, energy, strength)
  • Regular adjustments to meal plans based on changing training cycles or progress toward goals
• Body Composition Monitoring & Adjustments
  • Ongoing tracking of body fat percentage, muscle mass, and weight
  • Adjustments to nutrition based on progress or plateaus
• Supplement Guidance
  • Detailed supplementation plan (protein powders, creatine, amino acids, etc.) to support muscle recovery, energy, and performance
• 24/7 Email/Text Support
  • Continuous support for any nutrition-related questions or concerns, especially around training or competition prep
  • Crisis management for situations like emotional eating, food temptations, or busy schedules

NUTRITION - Advanced/Bodybuilding Package (For Bodybuilders, Athletes, Muscle Gain)

• Comprehensive Initial Assessment (90 minutes or longer)
  • Detailed review of fitness goals, body composition, training regimen, metabolic rate, and energy requirements
  • Discussion of training goals (muscle gain, strength development, cutting, etc.)
  • Body measurements, progress photos, and strength benchmarks
• Tailored Macronutrient and Calorie Plan
  • Highly specific macronutrient breakdown based on your training intensity (protein, carb, and fat ratios)
  • Calorie targets adjusted for muscle growth or fat loss, with strategic meal timing (pre/post workout nutrition, carbohydrate cycling, etc.)
• Meal Plan & Recipe Development
  • A high-level plan designed to support intense training (for muscle gain, strength, or recovery)
  • Recipes designed to optimize recovery, promote lean muscle growth, and manage body composition
  • Shopping lists for bulk cooking and meal prep
• Workout Nutrition Coaching
  • Specialized guidance on pre- and post-workout meals or snacks
  • Recommendations for intra-workout fueling (e.g., BCAAs, hydration strategies)
• Weekly Check-ins & Adjustments (30-60 minutes)
  • Weekly or bi-weekly follow-up sessions to discuss progress (body weight, measurements, energy, strength)
  • Regular adjustments to meal plans based on changing training cycles or progress toward goals
• Body Composition Monitoring & Adjustments
  • Ongoing tracking of body fat percentage, muscle mass, and weight
  • Adjustments to nutrition based on progress or plateaus
• Supplement Guidance
  • Detailed supplementation plan (protein powders, creatine, amino acids, etc.) to support muscle recovery, energy, and performance
• 24/7 Email/Text Support
  • Continuous support for any nutrition-related questions or concerns, especially around training or competition prep
  • Crisis management for situations like emotional eating, food temptations, or busy schedules

NUTRITION - Elite/Competition Prep Package (For Bodybuilding Competitions, Professional Athletes, or Extreme Fitness Goals)

• Initial Comprehensive Assessment (90-120 minutes)
  • Full health history, goal-setting discussion, psychological considerations (mental toughness for competition prep)
  • Stress, sleep, and lifestyle factors that could impact nutrition
  • Detailed body composition testing (skin fold calipers, bioelectrical impedance, etc.)
• High-Level Customized Nutrition Plan
  • Precision-based nutrition, including carb cycling, fat loss phases, and peak week strategies for competition prep
  • Highly detailed meal and supplement plans tailored for extreme physique changes (e.g., cutting phases, bulking phases)
• Daily Meal Plans & Adjustments
  • Custom daily meal plans based on exact calorie requirements, food preferences, and lifestyle constraints
  • Adjustments to food choices based on energy needs, performance, and progress toward the goal
• Workout Nutrition Optimization
  • Custom pre-, during-, and post-workout nutrition protocols to optimize performance and recovery
  • Monitoring and adjustments for maximal fat loss or muscle gain during training cycles
• Bi-Weekly/Weekly Check-ins & Adjustments
  • Continuous progress tracking with detailed reports on fat loss, muscle retention, and body composition
  • Adjustments to diet as needed to break plateaus or adapt to changes in training
• Supplement Protocols
  • Specific supplementation schedules for competition prep (e.g., electrolyte balance, cutting supplements, carb loading)
• Peak Week Strategy
  • Special focus on carb manipulation, water intake, and sodium adjustments for the last week leading up to a competition
• 24/7 Email/Text Support & Motivation
  • Ongoing daily support, especially important for competitors or individuals with extreme goals
  • Crisis management and mental coaching for high-stress moments, food temptations, or last-minute changes

ONLINE - Personal Training and/or Bodybuilding

• Personalized Workout Plans: Tailored to your goals and fitness level, with progressions to keep you challenged.
• Exercise Demonstrations: Video tutorials and written instructions to ensure proper form.
• Weekly Check-ins: Stay on track with regular progress updates and adjustments to your program.
• Flexible Scheduling: Workouts you can do anytime, anywhere—customized to the equipment you have available.
• Support & Motivation: Ongoing communication via messaging for accountability and feedback.

IN-PERSON 1:1 - Personal Training

Please reach out for a consultation and we can discuss details for IN-PERSON coaching.

BASIC NUTRITION + ONLINE TRAINING - Combo Package

Save money by combining services and creating a custom regimen!

Includes everything from Basic Nutrition package + Online Coaching package.

CUSTOM NUTRITION + IN-PERSON TRAINING - Combo Package

For a higher level nutrition plan + in-person coaching, please schedule a consultation so we can discuss your goals & find a plan that aligns for you.