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Services offered with coaching
nutrition+training coaching
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1:1 nutrition + training coaching summary:
1. Bespoke nutrition plan
2. Bespoke training plan
3. Weekly check-ins to evaluate progress and to see if any adjustments need to be made
4. Unlimited open communication-with text, audio, and/or video responses
5. A startup video call and/or recorded video walkthrough to help you get started
1. Bespoke nutrition plan:
• Customized nutrition plan tailored to your goals (option of Macros, Meal Plan, or Hybrid);
◦ for Marcos option: personalized daily macro targets, with suggested meal-by-meal macro breakdown. Suggestions on food selection to aid in hitting your daily macros and optimizing health. OR,
◦ for Meal Plan option: amount of every food at every meal, along with food swap options will be provided. Your preferences will be considered when creating your personalized meal plan.
• Step-wise guidance on tracking macros if macro-tracking is a skill you desire to acquire.
• Weekly adjustments to your nutrition plan as needed based on your progress and check-in responses.
• Guidance in nutrition areas you need assistance with (eg, meal planning, meal prepping, hunger management, eating out, restaurant menu audits, etc)
• Delivered via an interactive Google spreadsheet for you to track your nutrition.
2. Bespoke training plan:
• Customized, progressive training program to fit your schedule, training experience, limitations, access to equipment, and goal.
• Exercise selection, exercise order, reps, sets, intensity, etc all laid out for you.
• Details on how to regulate your sessions throughout your training cycle so that progression is yielded in the long term.
• Weekly adjustments (only if warranted) to your training plan based on your progress and check-ins.
• Unlimited video form checks to make sure your technique is optimized so you reap the most for your efforts.
• Delivered via an interactive Google spreadsheet for you to track your training numbers.
3. Weekly check-ins to evaluate progress and to see if any adjustments need to be made
• To access progress and help keep you accountable and on track.
• Complete a simple weekly check-in form so we know how things are going (any obstacles, concerns, questions etc)
• Your check-in responses (along with your tracked data in the interactive spreadsheet) are used to evaluate progress and make any adjustments needed to ensure your success.
4. Unlimted communication-with text, audio, and/or video responses
• Reach out if you have an urgent question. I am here to answer questions, provide support and troubleshoot any training issues with you.
5. A startup video call and/or recorded video walkthrough to guide you through your plan
• To orientate you through your initial plan step-by-step.
Coaching is COMPLETELY online so we can work towards your desired physique and/or health goals regardless of where you are. Detailed google sheets are used to track all necessary data in one place.
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• Your duties:
◦ Measure your food.
◦ Follow your prescribed macros or personalized meal plan to the best of your ability.
◦ Update your interactive spreadsheet and complete your check-in form on time. What gets measured gets managed.
◦ Track your bodyweight after using the restroom first thing in the morning.
◦ Honest communication:
▪ Share any struggles, feedback, or concerns you may have with your plan. What I don’t know, I cannot help, adjust or change.
▪ Ask if you’re curious about something, get clarification when you’re not sure. No question is too silly! I am on your side and I want to see you grow.
◦ Realistic Expectations:
▪ Understand that your rate of progress depends on what is practically doable for you and what is physiologically feasible.
◦ Be committed, consistent and coachable.
▪ Results do not happen by accident. Coaching provides direction and guidance, but to witness progress, you must put forth the effort and commit to executing your plan consistently.
◦ Please have a digital food scale (readily available on Amazon for <$10) see my link.
• My duties:
◦ Answer your questions/concerns thoroughly so you get clarity on everything we do along the way.
◦ Provide accountability, direction, and support every step of the way.
◦ Give honest, constructive, and objective feedback in a kind and humane manner to facilitate progress towards your goal.
◦ Build you an individualized plan, monitor your weekly progress, and make any necessary adjustments to your customized program. Nothing cookie-cutter!
◦ Prioritizing your health. NO crash diet, juice cleanse, or magic supplements that might give fast, but temporary results. I care that you make permanent progress. Know that I will have your best interest at heart.
◦ My 100% effort to help you achieve your goals.
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• Pricing:
◦ 24 weeks – $1135.00
◦ 12 weeks – $570.00
◦ 4 weeks – $195.00
• I recommend a 12 weeks/3 months initial commitment. This is a reasonable amount of time to establish momentum and develop a framework for creating lasting progress. I refuse to diet you poorly or prescribe excessive exercise that might deliver quick results but will compromise your long-term health.
Getting started:
step 1: Make payment here with PayPal, e-transfer if in canada is better! Email the receipt to get-healthy@metabolic-coach.ca with the subject line “nutrition+training coaching”.
step 2: A detailed questionnaire will be emailed to you within 24 hours, which I will use to build you your customized nutrition+training plan. I will reach out to you should there be any additional information required.
step 3: Receive your initial plan in 5-7 business days after the return of your completed questionnaire. If your plan includes coaching a call to go over the plan in google sheets or a video explanation will be provided.
use the inquiry form or email me 📧 get-healthy@metabolic-coach.ca if you would like to inquire more about coaching before signing up.
Bespoke Nutrition Planning: Macros and calories plan no coaching
Bespoke Nutrition Planning
This is a one-time full-day-of-eating nutrition plan, uniquely designed for you.
- Your 100% custom sample plan will be tailored to:
- Your goal (whether it's fat loss, muscle gain, or maintenance),
- Your preferred number of meals throughout the day,
- Your personal food preferences, and
- Your food budget.
- There are no costly meal replacements, magic supplements, or diet shakes involved; however, we may suggest protein powders and protein bars!
- You won't be obliged to consume foods you dislike.
The plan will clearly outline what to eat and how much to eat, reducing decision fatigue and allowing you to focus on executing the plan, helping you work towards your physique and health goals.
For this planned day, you won't need to track macros since both the food and the amounts will be provided. Nevertheless, we will provide meal-by-meal macros (protein, carbohydrates, and fats) and calorie breakdowns, giving you the flexibility to swap out foods if you desire.
Consider this individualized plan as a template to structure your meals to best fit your personal nutritional needs.
*I will utilize your baseline characteristics to establish a solid starting point for your initial macro targets. Your nutrition plan is based on these set macros. Strive to maintain consistency in customizing your meal plan for at least 21 days to objectively evaluate its progress toward your goal.
I will also offer guidance on accurately tracking your body weight, establishing realistic rates of weight change (prioritizing fat loss or minimizing fat gain), and how to adapt your meal plan if there's no weight change after 21 consistent days.
**If you already have a specific macro and/or calorie target in mind for this meal plan, you can provide it in the form, and I will create your bespoke meal sample plan accordingly.
For an additional fee, I offer the option of macros/calorie cycling to align with your training days if desired. This entails receiving two sample meal plans with appropriate food amounts for higher-calorie (training day) or lower-calorie (rest day) days.
Please bear in mind that macro cycling doesn't guarantee superior results compared to maintaining consistent macros and calories each day. This service isn't about prescribing a specific meal or diet plan but rather educating you on planning your meals to align with your target goals and calorie preferences.
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**How it works:**
Step 1: Make your payment through PayPal or e-transfer (email your payment screenshot/receipt to get-healthy@metabolic-coach.ca with the subject line "meal planning").
Step 2: You'll receive all the necessary forms within 24 hours.
Step 3: Expect to receive your bespoke meal planning sample and instructions within 5-7 working days.
Step 4: If you have questions or need adjustments, feel free to reach out. We offer up to two minor revisions within 1 week of sending your sample bespoke plan. After that, the plan is considered final.
Bespoke Training Coaching
Bespoke Training Coaching
1:1 Training Coaching Summary:
1. Bespoke training plan
2. Weekly check-ins to evaluate progress and make any necessary adjustments
3. Ongoing open communication via text, audio, and/or video responses
4. A startup video call or recorded video walkthrough
1 Bespoke Training Plan:
• A customized, progressive training program tailored to fit your schedule, training experience, limitations, equipment access, and goals.
• Exercise selection, order, reps, sets, intensity, and more are meticulously outlined.
• Details on how to manage your sessions throughout your training cycle for long-term progression.
• Weekly adjustments are made only if necessary, based on progress and check-ins.
• Unlimited video form checks to ensure your technique is optimized for maximum results.
• Delivered through an interactive Google spreadsheet for easy tracking.
2 Weekly Check-Ins:
• These are designed to help you stay accountable and on track.
• Simply complete a straightforward check-in form.
• Your check-in responses, along with the data logged in the interactive spreadsheet, are used to assess progress and determine any needed modifications for the upcoming week. For example, a high-stress week (exams, extra work shifts, etc.) might warrant a less intense training week.
3 Ongoing Open Communication:
• Feel free to reach out with urgent questions. Your coach is here to answer questions, provide support, and help troubleshoot any training issues.
4 Startup Video Call or Recorded Video Walkthrough:
• This is to guide you through your initial plan step by step.
Coaching is COMPLETELY online, allowing you to work toward your fitness, physique, and health goals no matter where you are. Detailed Google sheets are used to centralize all the necessary data.
Your Duties:
• Keep your interactive Google spreadsheet up to date and complete your check-in form on time. Remember, what gets measured gets managed.
• Emphasize honest communication: Share any challenges, feedback, or concerns you have with your plan. Your coach can’t help or make adjustments without this information. Don’t hesitate to ask questions or seek clarification – no question is too silly. Your coach is on your side and wants to see you succeed.
• Maintain realistic expectations: Understand that it takes time to see how your body responds to the initial plan, so be patient, committed, and consistent.
• Show commitment, consistency, and coachability: Results don’t happen by accident. Coaching provides direction and guidance, but to witness progress, you must put in the effort and consistently execute your plan.
• Ensure you have access to Google Drive.
Coach’s Duties:
• Thoroughly answer your questions and concerns to provide clarity on every step of the journey.
• Provide accountability, direction, and support at each stage.
• Offer honest, constructive, and objective feedback in a kind and humane manner to facilitate progress toward your goal.
• Build you an individualized training plan, monitor your weekly progress, and make any necessary adjustments to your customized program. Nothing is cookie-cutter.
• Put in 100% effort to help you achieve your goals.
Pricing:
• $735 for 24 weeks
• $370 for 12 weeks
• $125 for 4 weeks (now only offered as an add on)
While you can benefit from one month of coaching, a 12-week or 3-month initial commitment is recommended to start. This timeframe allows for effective monitoring of how your body responds to the initial training plan, enabling data-driven adjustments for more effective progress toward your desired outcome.
Getting Started:
Step 1: Make your payment, which can be done via PayPal or e-transfer. Email a screenshot of your payment to metabolic-coach.ca with the subject line “Training Coaching.”
Step 2: Within 24 hours, you’ll receive a detailed questionnaire via email, which your coach will use to create your customized training plan. If additional information is needed, your coach will reach out to you.
Step 3: Expect to receive your initial training plan via email within 5-7 business days after you return the completed questionnaire. Your plan will include a video walkthrough to help you get oriented and the option to schedule a start-up video call.
If you have more inquiries or need further information about coaching before signing up, please use the provided inquiry form or email 📧 get-healthy@metabolic-coach.ca. Your coach is dedicated to helping you succeed in your fitness journey.