Interested in Nutrition Coaching?
WHAT WE OFFER
Personal Nutrition Coaching for any member looking to make a change by taking a balanced and sustainable approach to food and nutrition.
Our goal is to give you the knowledge and confidence to take control of your nutrition, whilst supporting you with the accountability your need to build long term sustainable habits. We want you to have confidence and control over your eating habits for life, not just for the summer.
What’s the commitment?
We know it takes roughly 3 months to make a lifestyle change and to bed in a new habit, mindset or choice to be a new norm. We don’t want you to make just a short-term change, then revert back from to your “old” eating and lifestyle habits.
We want you to be confident in your choices and able to fuel your training with whole foods, that will deliver long term health.
That said, we only ask you to make a 7 week commitment initially, from there it’s up to you if you continue working with us on a weekly membership bolt on.
HOW IT WORKS
We start by looking at where you are today, then week by week we make small incremental improvements to your nutrition and lifestyle to give you a solid foundation to build from, as well as getting you closer to achieving your short term goals.
From there, we can either focus on maintaining those nutrition and lifestyle practices we’ve set up to allow you to eat intuitively or we can review your medium term goals and continue to work together to achieve them.
This could be fat loss, muscle gain, improved sleep / energy or simply greater confidence in how to eat for health and performance.
What’s Included?
Week 1
The first week is all about getting to know you - your goals, lifestyle, eating habits, any training you do outside of CrossFit, where you currently struggle with food, any health conditions we need to be aware of, sleep quality, plus gathering some data to see where you are at right now.
To do this we will ask you to complete the following:
A 5-day Food Log ideally using MyFitnessPal
Plus, for 7 days record the following data in your Personal Google Sheet Tracker:
Bodyweight in the morning (Pre food, coffee, water, training)
Litres of water consumed
Units of alcohol consumed
Step count per day
Waist circumference (cm)
Hours of sleep per night
Then on the Thursday, you will send us everything to review, prior to your first 1-2-1 Nutrition Consultation on Friday. This will be a 60 min Consultation in person or remote – up to you.
During your kick start consultation we will review and discuss everything you have shared and share with you:
You’re calorie and protein target for your first week
An overview of your personal goals for the first 7 weeks
A set time each week for your 1-2-1 call
Weeks 2 +
Every Friday you will have a 20 min remote or in person Review Meeting with John, where he will review the previous weeks data log and set your goals for the week ahead. We will aim to make one change at a time, incrementally making improvements, refinements and progress, to enable to you to reach your goals.
Areas of focus for refinement will include:
Calorie consumption – increasing or decreasing
Hitting a daily protein target
Hitting a daily step count
Reducing or removing refined sugar and processed/packaged foods
Discussing reducing / limiting alcohol consumption
Reducing / setting boundaries around caffeine consumption to be before 1pm
Aiming for 80/20 adherence target
Learning to eat untracked meals – 3-4 per week, without breaking the calorie bank
Why work with a Nutrition Coach?
The benefit to you of working with a coach on your nutrition will depend on your goals or motivation for exploring this type of coaching – you could want to do any of the following:
Change your body composition
Increase your energy for training / How to fuel your training
Improve your sleep quality
Improve your ability to focus at work
Stop snacking / reaching for fast / sugary foods
Improve your metabolic health
Ensure you are eating a balanced diet for long term health
Create a nutrition strategy to build muscle mass / loose body fat
Improve your knowledge around nutrition and create sustainable food choices that work for you
To be kept accountable and have someone focused on keeping you on track
To learn how to adapt, create habits that give you more freedom around food when eating out
How much does it cost?
Individual Coaching
Weeks 1 - 7 = £250 – paid upfront
Ongoing Coaching = £20 p/w with weekly 1-2-1 Review Meetings
Couples Coaching
If you and your partner sign up together, you both get a 5% discount. Just ask for this to be applied
What are the benefits of ongoing Nutrition & Lifestyle Coaching?
Accountability and motivation to be consistent
Tailored nutrition strategies for your training inside & outside the gym
Planning for events outside the norm, like family visits, working away from home, holidays etc
Adaptation of your nutrition strategy in line with your goals – calories, macros, supplements, timing of meals
To get started, sign up below. You start by committing to your first 7 Weeks Coaching only. Once your booking comes in, we send you everything you need to get started with Week 1.