We all know what it’s like to feel less than one hundred percent — not totally satisfied with how we look and feel, not confident in making fuel-focused food choices, and not completely happy with how we perform on a competitive and cognitive level. Whether you are looking to make a lifestyle transformation or just see no harm in a little self-improvement — the Nutrition Fundamentals program is for you.

Offerings:

• Easy to use meal templates with your goals in mind (eg. lose body fat or performance driven AND precise or generalized portion measurements)

• Simple food choices and grocery shopping lists

• Support from peers through a private Facebook Group

• Live videos from RD and Nutrition Student for support and guidance

• Weekly resources to translate the meal templates to lasting change

• Daily tips and nutrition hacks via email and Facebook

Dates:

• Meet the first Sunday of the month for 4 months. First meeting May 5th at 11:30am

Price:

• $60 per month (or $50 per month if you bring a buddy!)

“Do I get an exact meal plan?”

This is the most common question we get from folks who are considering, or just started out in, a nutrition coaching program or group challenge. The answer: no, not really. Most of the time, specific meal plans don’t work. But we can’t blame people for asking! It can feel far less overwhelming to follow a specific food list. Unfortunately, when we try to follow rigid prescriptions, lots can (and often does) go wrong.

For example:

• Scenario 1: You just don’t stick to the plan. No matter how motivated you are, meal plans are tough to follow. This is normal. Life can get in the way. People get busy, we’re not always prepared, kids get sick, work piles up, and there are always birthdays, vacations, and holidays to navigate.

• Scenario 2: You follow the plan perfectly. In fact, you follow the plan too well and for too long. Specific meal plans are meant to be temporary. They’re designed to help a person get to a specific short-term goal like learning to manage blood sugar, managing digestive upset, or cutting weight for an athletic competition. Our bodies can usually adapt to a rigid way of eating for a short period of time. But if you’re too strict for too long, you could wind up with disordered eating habits and lasting health issues  (mental, metabolic, and hormonal consequences).

• Scenario 3: You follow the plan for a little while but it sucks. The plan isn’t sustainable. It doesn’t make you feel better. It doesn’t keep you sane. Eventually, you get so turned off by the process that you regress or quit altogether. You conclude that “eating healthy” isn't worth the sacrifice. You miss the opportunity to make enjoyable and lasting change.

With this in mind, we created the Nutrition Fundamental Program from an appreciation that people want a simple plan to follow BUT also recognize that it is a priority that participants of the challenge create habits that are sustainable for life.

The meal plan templates we provide in the program are a launching pad into life long habits. The templates guide participants with specific instructions and a step-by-step guide to design balanced meals based on personal preferences. The templates provide a simple format to balance food choices at each meal based on carbohydrate, protein, healthy fats, and veggies requirements.

See below for a sample template used for our first month based on a female with performance-driven goals. As we advance your nutrition knowledge over the 4 months, revised templates will be provided with advanced protocols including:

• Carbohydrate timing around workouts

• Optimizing quality food choices from the food list

• Supplement recommendation

Mostly importantly, the Nutrition Fundamental program embraces the power of a supportive community in creating lasting change.