Nutrition + Exercise Coaching Framework

Services

Choose nutrition counseling, exercise coaching, or both. Every package includes:

4 sessions per monthUnlimited messaging with a 24-hour responseVirtual sessions

1 Month

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Nutrition Counseling

Foundations

Macronutrients, micronutrients & hydration
Dietary analysis of logged meals
Personalized nutrition recommendations

Exercise Coaching

Stability & Foundations

Stability & foundational movement
Exercise technique & movement patterns
Core control, mobility & body awareness
Establish sustainable training habits

3 Months

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Nutrition Counseling

Build

Everything in Foundations
Hunger & fullness cues
Meal building
Meal preparation strategies
Continued dietary analysis

Exercise Coaching

Foundation → Endurance → Hypertrophy

Stability & foundational movement
Muscular endurance
Hypertrophy when appropriate
Individualized programming & progression

6 Months

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Nutrition Counseling

Whole-Health

Everything in the 3-month package
Inflammation & nutrition
Gut microbiome fundamentals
Continued dietary analysis
Refinement of nutrition habits
Ongoing individualized adjustments

Exercise Coaching

Progressive Training Cycles

Stability & foundations
Muscular endurance
Hypertrophy
Phases may alternate based on goals
Sport, competition, physique or lifestyle-specific programming

12 Months

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Nutrition Counseling

Long-Term Nutrition Coaching

Everything in the 6-month package
Long-term goal development
Ongoing dietary analysis
Adjustments as needs and goals evolve
Continued education, accountability & support

Exercise Coaching

Long-Term Training

Progressive training cycles throughout the year
Stability → endurance → hypertrophy → repeat/adapt
Goal-specific programming
Adjustments for sport, competition, physique or lifestyle goals

Individualized programming

The phases shown above are a framework, not a rigid prescription. Exercise programming begins with an assessment of the client's current experience, skill level, movement competency, training history, goals, and needs. The starting phase, duration of each phase, and progression may be adjusted accordingly. Training may also be modified to support sport, competition, physique, performance, or lifestyle goals.