Coaching and Consulting 

30 and 60min Nutrition Consultation: You know you need to make some changes in your dietary habits, but aren’t sure how. A consultation will allow you to ask specific questions like: “How much should I be eating,” “How many calories do I need,” “When should I be eating in relation to exercise,” Am I getting enough protein, etc. This session is yours to ask the questions that you need answers to, so that you can achieve your goals. You chose the direction of the conversation. You will be given a written or recorded copy of your session upon completion.

3 Day Nutrition Analysis: If you’re looking for a way to increase your performance, have more energy, recover faster, or lose weight, doing a 3-day dietary recall will help you reach those goals. I will have you fill out a food and activity log and then will analyze your diet for calories, macronutrients, micronutrients, and we will have a 60 minute discussion on the results. This is the base level in my nutrition coaching and can be done on its own, but must be done before moving onto 1-on-1 guidance. A 3-day nutrition analysis will:

• Allow me to see what choices you are making in your food selections during the day and before and after training
• Allow me to make recommendations of changes to make in order to help you achieve your goals
• Give you a written report dictating proper numbers and percentages for daily calories, macronutrients, and micronutrients
• Give you examples of specific foods and menus to follow in order to help you achieve your goals
• Give proper tools to achieve your goals
• Discounts for coached athletes

1 on 1 Monthly Nutrition Guidance: Optimize your nutrition with this second level of nutritional coaching. You can combine this with the 3 day analysis or do them separately. After the 3 day dietary recall, you will know what nutrition direction you need to head in to achieve your goals. Just knowing what you need to do might not be enough, especially if you’ve struggled to keep weight off, you’ve experienced GI distress while racing, or you need to be held accountable for your nutrition choices. This is a one-month program that offers further support and guidance, allowing you to track your progress and make progress. This level provides:

• Four- 45 minute phone calls/Skype sessions and continuous e-mail support.
• Weekly review of food logs and recommendations for improvement
• Food preferences list
• Supplemental materials and nutrition handouts
• Access to Fueled and Focused’s nutrition software, meal planning, resource guides and forum
• Discounts on Race Day Fuel Plan
• Discounts to coached athletes

8 week Nutrition Guidance: Optimize your nutrition with this second level of nutritional coaching. You can combine this with the 3 day analysis or do them separately. After the 3 day dietary recall, you will know what nutrition direction you need to head in to achieve your goals. Just knowing what you need to do might not be enough, especially if you’ve struggled to keep weight off, you’ve experienced GI distress while racing, or you need to be held accountable for your nutrition choices. This is a one-month program that offers further support and guidance, allowing you to track your progress and make progress. This level provides:

• Eight- 45 minute phone calls/Skype sessions and continuous e-mail support.
• Weekly review of food logs and recommendations for improvement
• Food preferences list
• Supplemental materials and nutrition handouts
• Access to Fueled and Focused’s nutrition software, meal planning, resource guides and forum
• BONUS: Free Race Day Fuel Plan=$225
• Discounts to coached athletes

12 Week Nutrition Guidance:

3 months of nutrition coaching is our most popular option. We find that 3 months is the minimum time it takes for someone to make the changes that they really need to make in order to change their routine and habits. 3 months allows for in depth education and personal attention. You will receive all of the benefits as the 4 and 8 week options, however you’ll receive further help with 11 x 45 minute phone calls/Skype sessions (in addition to the first call).

This level provides:

• Eleven- 45 minute phone calls/Skype sessions and continuous e-mail support.
• Weekly review of food logs and recommendations for improvement
• Food preferences list
• Supplemental materials and nutrition handouts
• Access to Fueled and Focused’s nutrition software, meal planning, resource guides and forum
• BONUS: Free Race Day Fuel Plan=$225
• Discounts to coached athletes

Race Day Fuel Plan:

After training for months for a race, not having a nutrition plan can lead to serious issues come race day. Too many athletes don’t think about their nutrition, don’t go in with a plan and that can lead to some uncomfortable race conditions. If you’ve struggled with GI issues, you haven’t raced to your potential, or you don’t know what to eat during your race, a race day fuel plan will help you. Take the guess-work out of your nutrition. This plan should be done at least 8-12 weeks prior to your “A” race in order for you to practice it, and for me to make adjustments. You will be given the choice to add-on another race distance at no charge. For example, if you are racing an IM, but also are curious about fueling for a 70.3, then I will do both. If you’re running a marathon, but also running a half marathon, I will do both. A race day fuel plan:

• You will fill out a comprehensive questionnaire regarding allergies, intolerances, previous race issues, current nutrition products and your goals
• We will schedule a 60min phone conversation to go over the questionnaire
• I will provide you with specific foods and fluids to eat before, during and after your race, based on your preferences and needs. You will be given specific times at which to eat or drink
• The plan will provide calories, carbohydrates and sodium recommendations
• If something needs to change in the plan after practicing it, we will schedule one followup phone call or email to go over how it went and I will make adjustments as needed.
• Discounts for coached athletes

Combined Nutrition Analysis and Race Day Fuel Plan

After training for months for a race, not having a nutrition plan can lead to serious issues come race day. Too many athletes don’t think about their nutrition, don’t go in with a plan, and that can lead to some uncomfortable race conditions. If you’ve struggled with GI issues, you haven’t raced to your full potential, or you don’t know what to eat during your race, a race day fuel plan will help you take the guesswork out of your nutrition. This plan should be done at least 8-12 weeks prior to your “A” race in order for you to practice it and for me to make adjustments. You will be given the choice to add-on another race distance at no charge. For example, if you are racing an IM, but also are curious about fueling for a 70.3, then I will do both. If you’re running a marathon, but also running a half marathon, I will help you plan for both. A race day fuel plan includes:

• You will fill out a comprehensive questionnaire regarding allergies, intolerances, previous race issues, current nutrition products, and your goals
• We will schedule a 60 minute phone conversation to go over the questionnaire
• I will provide you with specific foods and fluids to eat before, during, and after your race. Based on your preferences and needs, you will be given specific times for what to eat or drink
• The plan will provide calories, carbohydrates, and sodium recommendations
• If something needs to change in the plan after practicing it, we will schedule a one-time follow-up phone call or email to go over how it went, and I will make adjustments as needed. Additional sessions will be at the regular rate
• Discounts for coached athletes

One on One Coaching: I I only have one level of coaching because I believe to be an effective coach, I need to be able to provide you with a customized plan that I work with you on to adjust weekly/monthly based on how your season is progressing. This requires an open line of communication and working together to ensure your training prepares you for a successful season. You will be given:

• A thorough questionnaire to fill out, followed by an in-depth conversation to determine strengths, weaknesses, goals, challenges, etc.
• Workouts sent through a premium Training Peaks account every 2 weeks, so adjustments can be made. I will change and adapt your training, so that it matches where you are in your training. I.e. traveling for work, illness, injury, etc.
• Workouts based on power, heart rate, pacing, and RPE. I use multiple metrics, which allows for better coaching
• Weekly feedback and analysis of your workouts and changes to be made for improvement
• Continuous e-mail and monthly phone conversations if desired
• Core and functional strength training workouts, if it’s logical with your goals
• If you are out of town and would like me to analyze your swimming stroke, running or cycling form, you may send me a video for analysis at no extra charge.
• Assistance with overall nutrition and race day nutrition help. For more in-depth help, athletes will be given discounts on race day fueling plans and nutrition consultations
• There is a 3-month minimum for coaching, as it takes time to see the improvements you anticipate