Services & Rates

Bespoke Nutrition Planning: Macros and calories plan no coaching

Bespoke Nutrition Planning: Advanced Personalized Health & Wellness Plan (No Coaching)

$350 + GST (Updated July 2025)

This is a one-time, full-day sample nutrition plan uniquely designed for you based on detailed intake information.

What’s Included:

• Tailored to your specific goals: fat loss, muscle gain, or maintenance
• Customized to your preferred number of meals per day
• Designed around your personal food preferences and dietary needs
• Incorporates your movement and exercise goals, including recommendations for recovery strategies and supplementation
• No meal replacements, diet shakes, or magic supplements — only practical, whole food-based options. Supplement suggestions (e.g., whole food protein powders, protein bars) may be included to support your goals
• Foods you dislike are never forced upon you

The plan provides clear guidance on what and how much to eat, reducing decision fatigue and allowing you to focus on achieving your health and physique goals. You won’t need to track macros on this sample day since portion sizes and foods are provided. However, you’ll also receive detailed macros (protein, carbs, fats) and calorie breakdowns for flexibility in food swaps.

How Your Plan Is Created — Personalized & Evidence-Based

Your plan is crafted from comprehensive information you provide via our detailed intake form, including:

• Age, gender, height, weight
• Goals and dietary preferences
• Exercise frequency, intensity, and lifestyle factors

Use of Health Data:

While this advanced plan does not include ordering or interpreting new diagnostic tests, you’re welcome to share any relevant blood work or health testing from the past 12 months. Incorporating your existing health data allows me to tailor your plan with deeper insight into your metabolic and overall health status.

Recommendations & Adjustments

• Follow your plan consistently for at least 30 days to fairly evaluate progress
• Receive guidance on tracking body weight, realistic expectations for weight change (fat loss or minimizing fat gain), and strategies to adjust if your weight plateaus after this period
• Provide any specific macro or calorie targets in your intake form if you have them, and the plan will be built accordingly

Optional Add-Ons

• Macro and Calorie Cycling: For an additional fee, receive two sample meal plans that correspond to higher-calorie training days and lower-calorie rest days. This educational tool helps you learn to align your meals with your activity level but does not guarantee better results than consistent daily intake.

How It Works

1. Make payment via PayPal or e-transfer and email your receipt to get-healthy@metabolic-coach.ca with the subject line “meal planning”
2. Within 24 hours, you will receive the intake form to complete
3. Expect your bespoke sample meal plan and instructions within 5–7 business days after form submission
4. You may request up to two minor revisions within 1 week of receiving your plan; after that, the plan is final

Optional Companion Tool:

Bespoke Health & Wellness Life Planner (sold separately)

A comprehensive planner designed to complement your nutrition and training program. Features include sample meal plans, fasting strategies, travel wellness tips, workout and hydration tracking pages, and sustainable health strategies.

➡️ Purchase at ridgeviewnuhomesltd.ca

Bespoke Training Coaching

Bespoke Training Coaching (online only this page was updated October 2024) please check to see if this is up to date. 

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

📘 Bespoke Health & Wellness Life Planner (Available for purchase separately)

A complete guide designed to complement your training and nutrition coaching.

✔️ Sample meal plans & strategies for meeting your macros

✔️ Tracking pages for workouts, hydration, and progress

✔️ Guides for sustainable strategies and personal notes/journaling space

➡️ Purchase separately at https://ridgeviewnuhomesltd.ca

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Starter Bespoke Plan

Bespoke Nutrition Planning: Basic Personalized Nutrition Plan (No Coaching)

$150 + GST (Updated July 2025)

This is a one-time, full-day sample nutrition plan designed to get you started, based on your key health and lifestyle information, including any recent testing results you provide (blood tests, metabolic data from the last 12 months).

What’s Included:

• A fully personalized sample meal plan tailored to:
  • Your primary goal (fat loss, muscle gain, or maintenance)
  • Your preferred number of meals per day
  • Your food preferences and dietary restrictions
• Meal-by-meal macros (protein, carbs, fats) and total calorie targets provided to guide your daily intake
• Basic calorie guidance including estimated calorie burn and starting metabolic rate considerations (if data available)
• Recommendations on how to track your progress (body weight, energy, and recovery)
• Suggestions for foundational supplementation and simple recovery tips (no detailed coaching)
• No obligation to eat foods you dislike; plan is flexible for your tastes

Important Notes:

• This plan includes basic interpretation of any recent blood work or testing you provide (within the last year), but does not include ordering new tests or advanced lab analysis
• This is a standalone plan without ongoing coaching, detailed movement programming, or personalized supplementation adjustments
• Designed as a solid starting point for you to begin optimizing your nutrition and recovery based on your current health status

How It Works:

1. Make payment via PayPal or e-transfer and email your receipt to get-healthy@metabolic-coach.ca with the subject line “basic meal planning”
2. Receive the intake form within 24 hours to provide your health, lifestyle, and testing information
3. Get your custom sample meal plan and instructions within 5 business days after submitting the form
4. Minor clarifications by email included within 3 days of receiving your plan

Optional Companion Tool:

Bespoke Health & Wellness Life Planner (sold separately)

A comprehensive planner designed to complement your nutrition and training program. Features include sample meal plans, fasting strategies, travel wellness tips, workout and hydration tracking pages, and sustainable health strategies.

➡️ Purchase at ridgeviewnuhomesltd.ca

Upgrade Options:

For a more detailed program including advanced supplementation, calorie/macro cycling, exercise recovery strategies, and coaching support, see the Advanced Bespoke Nutrition Planning for $350 + GST.