1-ON-1 INDIVIDUALIZED VIRTUAL NUTRITION COACHING
Q: What is good nutrition?
Good nutrition controls energy balance and gives us nutrients. We don’t eat too much or too little. Each food has a certain nutrient density or nutrients per amount of food. Since we want to eat the right amount of food for our needs, we want to make sure that that food is loaded with nutrients.
Good nutrition is outcome-based. Every nutrition choice you make will lead to an outcome. Those outcomes can be measured. And they’re a great mirror of reality. If someone thinks they are eating really “healthy”, but they just don’t have the body, health or performance that could be expected, maybe that person’s idea of “healthy” doesn’t match reality. Maybe they’re not making outcome-based decisions.
Good nutrition looks for strengths and wins. Good nutrition isn’t about “following the rules” or “being strict”. It’s about enabling happier, healthier, fuller lives. I think it’s a safe assumption that what you have been doing isn’t working for you or you probably wouldn’t be reading this. It’s been said that the most powerful tool in healing is the willingness and open-mindedness to try a new way when what you’ve been doing is not helping you live as healthily as you could. You know the definition of insanity, don’t you? Insanity is doing the same thing over and over again and expecting a different result.
Most people have goals. They know what they want to do and what they wish to accomplish. Many people also have the knowledge, competency and skill nailed down, but they do not follow through consistently enough to get the results they desire. Most often, consistency is the limiting factor. You cannot “white-knuckle” or cheat your way into a lean body or top athletic performance.
Most clients need strategies that are realistic, simple, and fit with their everyday lives as “imperfect” human beings. So, we will not be creating a bunch of strict rules. One day and one habit at a time we are going to build a solid foundation by focusing on fundamentals. Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance. Most people do not need (and cannot do) complexity. They need help with the absolute basics of a healthy, sustainable lifestyle.
Start at the beginning. But begin with the end in mind. Work backwards from your desired goals. The outcome you want must come from what you do every month, every week, and every day. I believe in having a plan and sticking to it. I have found it helpful to break down my big, year-long goals into monthly goals, my monthly goals into weekly goals, and my weekly goals into daily actions or habits. Like most things in life, daily habits require discipline and commitment. Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you. I will provide some simple tools to help you develop a strong, positive mindset. Through deep and meaningful daily practice, you will strengthen your mental toughness and maximize your potential as you continue to improve and progress toward your goals.
If you want results that are sustainable, that you can maintain over the long-term, then the plan must fit with who you are and how you live your life. Knowing what to eat and what not to eat is essential. But it is just the tip of the iceberg and usually not enough to maintain a substantial food behavior change. The difference between success and failure for me meant a complete shift in my thinking and a change in my behaviors. Changing dietary behavior is a process requiring numerous lifestyle adjustments. Let’s be honest, change isn’t easy and many times these adjustments can interfere with pleasurable activities. During this process, we will find and implement strategies that will work for you. Together, we will figure out your problems and strengths and look at some options for finding a solution. Of course, you are the one who will be making decisions about lifestyle changes and, ultimately, implementing the lifestyle changes. I hope to be a source of expertise, support, and inspiration.
"My mission, as a Fitness and Nutrition Coach, is to use my knowledge, experience, and passion to enable happier, healthier and fuller lives and to inspire and empower people to take charge of their health and fitness to become the best possible version of themselves."
What you'll get....
Your Custom Moxie Meal Plan Template - A structured, yet flexible and simple meal plan. How much you should eat depends on many factors, including your goals, gender, body type, and activity level. You’ll be able to start planning your meals around a basic template customized just for you. Your template will tell you how much to eat from each food group (i.e. proteins, smart carbs, vegetables, healthy fats) and you'll simply refer to your food guide and choose the foods you want to eat with each meal.
A food guide - When following this plan, you will be encouraged to base your diet on real, fresh, natural, nutrient-dense foods. Your food guide will give you dozens of options to choose from for each food group (and which foods to avoid) to help you look, feel and perform at your best. You'll receive a simple, easy to follow PDF file that you can download and print.
A Custom Serving Chart - NO counting calories, blocks or points. NO tracking macros. NO food scales or measuring cups. To measure your food you will simply use the hand-sized portions which I will describe with your Custom Meal Plan Template.
NO detailed logging or tracking. You will simply take photos of all of your meals and snacks and text/email them t
A downloadable, easy-to-print PDF - You will receive everything listed above (via email) within 48 hours of submitting your payment.
An initial Zoom Session after you sign up to explain all the details
Weekly 1-on-1 coaching check-ins via email
Tracey's personal cell phone number for questions and support
A Weekly Progress Tracker via email. The information gathered will help me to determine if/when it's time to tweak things.