LET’S BE REAL -
Nutrition and fitness are CONFUSING.
It’s so difficult to know what is correct or incorrect, right or wrong for you and your body, etc. On top of this, it is really difficult to stick to a plan and be disciplined! My goal is to help you find the EASIEST and most EFFICIENT way to get you to your goals.
But - even the easiest/most efficient way can still be TOUGH! There will be barriers and that is okay. We will work through those together! I’ve had experiences with dietitians who gave me a beautifully put-together protocol to get rid of a gut infection and stabilize hormones, but they didn’t help me with navigating barriers.
There have been times when I had to go completely gluten-free for short periods, and I failed because I came across barriers (eating out with loved ones and giving into temptation because some of my favorite foods contain gluten). These barriers are SO normal. I will not only help you develop the best plan for you and your needs, but I will help you work through every step of it as needed so that together we can reach that desired end result.
Pain points I can help with!
Bloating
Diarrhea/constipation
Brain fog
Painful periods
Body aches
Fatigue
Weight loss resistance
Trouble gaining muscle
Hair loss
Depression/anxiety
Mood swings
Body temperature dysregulation
Low libido
Body image issues
Food fears
Low self-confidence in the gym
Aren't sure if you are eating enough
Feel like you may be over-eating
How can I help you?
01. Nutrition Coaching
Learn how to eat to properly fuel & heal your body WHILE achieving your goals.
I’ll help you decide which of my packages is the best fit for you based on what you would like to focus on and how much accountability you desire.
What will we focus on here?
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I will have you fill out a medical history and medical symptom questionnaire. Depending on this information, I may suggest functional testing so that we can discover the root cause of your symptoms in the most efficient way. PLEASE NOTE: Functional testing is not mandatory - we can still make great progress without it! We will then make relevant and realistic nutritional changes TOGETHER that target the root cause of your symptoms.
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We will use either intuitive eating or macro tracking (both of these tools can be useful depending on the person - I will help you decide which option is best for you) to assist you with either fat loss, muscle gain, or both. During this time, we will focus on food quantity as WELL as quality.
PLEASE NOTE: We do not have to focus on fat loss/muscle gain at all. Instead, we can focus on general health. This includes focusing on hunger cues and craving differentiation while still learning how to build balanced meals and snacks.
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It is very important to know how to incorporate the foods we love into our day-to-day. I will help you learn how to do this WITHOUT derailing your goals.
Nutrition Coaching Packages:
4 calls $200 / 8 calls $375 / 12 calls $550
I’ll help you decide which of my packages is the best fit for you based on what you would like to focus on and how much accountability you desire.
Individual Calls:
Assessment $75 / Follow Up $50
02. Fitness Coaching
Find the balance between training for your goals and being kind to your body.
You’ll receive a customized fitness plan to meet your goals.
What will we focus on here?
Fitness coaching with Fuel & Heal can look several different ways, depending on what you would like to focus on.
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Fitness has SO many health benefits, but it is also a form of stress. When someone is dealing with gut/hormone issues, an intense exercise plan is not the answer. We want to give the body a chance to heal from what it is dealing with, with as little stress as possible. This could look many different ways - one example is maybe scaling exercise back to 2-3 days per week instead of 5-6. I will provide you with a personalized exercise plan that will supplement your nutrition protocol.
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Once we have completed the healing peace (if necessary) we can scale exercise back up! I will provide you with a personalized exercise plan that will supplement your nutrition protocol/that will allow you to reach your goals in the most effective way.
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We don't want to follow a fitness plan if it gets us to our goals but we absolutely despise doing it. We want it to bring us relaxation, happiness, and joy. Together we will uncover which forms of movement bring you the MOST joy and make those the base of your training plan.
$200 for a 3-month fitness plan OR
$100 when purchased with a nutrition coaching package
03. Functional Testing
Find the root cause of your symptoms by taking a deep dive into your gut and/or hormone health status.
*As needed - not always necessary! Prices vary
- Examples include DUTCH testing, GI MAPs, and mycotoxin exposure
04.
The Whole Package
Nutrition Coaching +
Fitness Plan
FAQs
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If you purchase a nutrition coaching package, you can either choose to use your calls weekly or bi-weekly. This is for accountability purposes - it becomes harder to navigate barriers that come up when check-in calls are more spaced out. Vacations and emergencies will be accounted for on a case by case basis.
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Yes, absolutely! We can talk about whatever you would like during the calls. I recommend sticking with a fitness plan for at least 3 months to give your body the chance to adapt to the movements/see significant shifts in body composition. Therefore, even if you choose "The Whole Package" plan with 4 or 8 calls, you will still receive one on one messaging support for 3 months.
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No! We can focus on 1, 2, or all 3 - it is totally up to you. If you have an in-depth issue regarding gut health or hormone health and also desire assistance with achieving fitness goals or food freedom, then I recommend 12 calls so that we have more time together.
It really comes down to how much accountability you would like! If you do really well with following plans and tend to not need a lot of help navigating barriers then the 4 or 8-call plan may be better for you. I can help you decide which is best for you!
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If you initially decide to purchase calls individually and then decide to switch to a package, then you can switch to a package after your assessment call. You would just pay the difference after that assessment call! For example, if you decide that you want to switch to the 8 call package after your assessment call, you would pay $300 rather than $375. PLEASE NOTE: You can only do this after an individually purchased assessment - you cannot switch to a package after an individually purchased follow up call.
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I will help you decide which package is the best for you by taking into account your health concerns, how long they will take to resolve, and the level of accountability you desire. In short, you will likely feel well-prepared by the end of your package! However, if you decide you would like more support once your package is complete you may purchase individual sessions or an additional package.
THE F&H 3-STEP METHOD
01
Nutrition & fitness for HEALING
You will be given a personalized nutrition plan/step-by-step guidance for resolving gut health issues such as constipation, diarrhea, IBS, SIBO, H Pylori, parasites, general dysbiosis, etc.
You will be given a personalized nutrition plan/step-by-step guidance for resolving hormone issues such as thyroid malfunction, PCOS, premenstrual syndrome, estrogen dominance, fertility issues, post-birth control syndrome, cortisol dysregulation, etc.
Discover the root cause of your symptoms (if not already known) - I may suggest functional testing.
02
Nutrition & fitness for ACHIEVING GOALS
After we have optimized your gut/hormone health, you will be able to achieve your fitness goals more efficiently.
We can focus on the following:
Gaining confidence in the gym
Fat loss
Muscle gain
03
Nutrition & fitness for HAPPINESS
While working on step two (and after), we will focus on how to incorporate your favorite foods on a regular basis while CONTINUING to eat for your health.
*Note, some clients may only need to focus on one or two steps, others may need to focus on all three.
