1:1 Nutrition Coaching
Helping athletes and active people reach your pinnacle of health and performance through online and in-person individualized nutrition coaching in Portsmouth, NH and worldwide.
1:1 Nutrition Coaching
1:1 nutrition coaching is as individualized as it gets.
Confused over the contradicting nutrition recommendations for someone as active as yourself? I get it. I will help you understand how to eat for your level of activity.
We will adjust your nutrition habits so that you wake up energized, feel good in your body, increase strength and recovery while tackling any gut issues along the way.
Our initial 55-minute nutrition session is all about getting to know you, your lifestyle, your activity level, your current diet, history of eating, food preferences, medical history as it pertains to nutrition, relationship with food, cooking ability and overall health and wellness goals.
You’ll leave the initial session with some nutrition education and some nutrition intentions.
Your life won’t be flipped upside down in one day, instead I take a slow, behavior change approach to create lasting results.
I can help you…
Avoid fatigue during training and in general
Increase energy and strength
PR your next endurance event
Improve recovery and sleep quality
Avoid injury and recurring illnesses
Get stronger in the gym, your sport, your endurance event
Longevity, the ability to do daily activities and feel good
Wake up with energy and manage intense sugar cravings
Avoid binge eating at night and focus on balanced plates throughout the day
Create balanced performance plates to match your level of activity
Avoid gastrointestinal distress such as nausea, acid reflux, urgent loose stool, constipation, stomach upset, cramping, especially while training and in general
Debunk nutrition myths and provide you with confidence in your food choices
Support a healthy relationship with food and body image
Help combat disordered eating and ‘food rules’
The Process
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Initial 1:1 Nutrition Coaching
Our initial 55-minute nutrition session is all about getting to know you, your lifestyle, your activity level, your current diet, history of eating, food preferences, medical history as it pertains to nutrition, relationship with food, cooking ability and overall health and wellness goals.
You’ll leave the initial session with some nutrition education and some nutrition intentions.
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Follow-up 1:1 Nutrition Coaching
Change is a process, not a one-time effort. In our follow-up sessions, which typically last 45 minutes, we delve deeper into nutrition education and refine your goals based on your progress and feedback. This is where we can really get into the ‘nitty gritty’ of your diet and nutrition habits. Examples are: what to eat before a training session, how much carbs, salt and fluid to consume on an endurance event, how to build a performance plate to support recovery.
Each session is an opportunity to address different aspects of your diet and lifestyle, making adjustments that are both manageable and impactful. Clients benefit from at least six follow-up visits, meeting 2x/month to support new nutrition habits and nutrition understanding for 3-6 months.
Rates
The initial 1:1 Nutrition Coaching session is $200, a 55-minute session, providing a comprehensive overview and starting your personalized plan.
Nutrition Follow-Up sessions, each lasting 45 minutes, are priced at $150, focusing on refining and advancing your nutritional goals with continued support.
3 or 6 month Nutrition Support: Get the highest level of support with initial and follow-up nutrition sessions 2x/month for 3 or 6 months at $399/month with direct messaging with your Sports Dietitian in between bi-weekly sessions to get your nutrition questions answered and review your pictures of your performance plates utilizing an application on your phone.
Group Nutrition for Runners or Group Nutrition for Cyclists: Become an expert in runner or cycling nutrition with our 10-week group nutrition program. Best to pair with 3-6 months 1:1 coaching or one-off nutrition coaching sessions to enhance nutrition knowledge and application of the step-by-step course and individualize it to you.
One-off Nutrition Coaching Sessions to fine-tune: Race Day Game Plan; Supplement Review, Carb Load Meal Plan or another sports nutrition topic. This is meant for runners or cyclists with a solid nutrition background, looking to perfect their current plan. 90-minute session, $300.
Client Benefits and Add-Ons
Nutrition benefits and add-ons that you should utilize during our 1:1 nutrition coaching sessions
InBody Composition Machine
The InBody offers an in depth body composition scan for an additional $25 per scan.
Go beyond the scale with the InBody570 Test, a non-invasive, quick, and accurate body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and total body water.
Your comprehensive yet easy-to-understand measurements will display on an InBody Result Sheet in 45 seconds. Get results you can trust so you can reach your health and fitness goals with precision and actionable objectives.
The MedGem Indirect Calorimeter Metabolism Test
This metabolism test takes between 5 to 10 minutes, and costs an additional $70. The MedGem is an easy-to-use, handheld device that accurately measures oxygen consumption (VO2) to determine resting metabolic rate (RMR). Measurements made with The MedGem are easy to administer and provide accurate results in only a few minutes.
EatLove Personalized Meal Planning
If you're interested in a personalized meal plan, I offer nutrition plans for $50 per month (minimum 3-month use).
The EatLove software helps to provide personalized nutrition plans and meal recommendations. Easy recipes, smart restaurant choices, grocery lists with optional grocery and meal delivery.
Get 10% Off Fullscript Supplements
Fullscript is an online dispensary for supplements that I use for my clients. You will get 10% off your supplements when you order with me.
Functional Nutrition Testing
In our 1:1 sessions, ask about these tests and it they are right for you!
Food Sensitivity Testing
Genova Diagnostics: Multiple testing options related to gut health, nutrition, immune function, endocrine system and genomics
Diagnostic Solutions GI MAP for complex gastrointestinal symptoms that persist
DUTCH Testing: Hormone testing