Nutrition Coaching

It depends on what you prefer and can tolerate in order to be consistent on the eating plan. There are many styles of eating, e.g. keto, low carb, vegan, paleo, macros, intermittent fasting, etc. We will sit down and figure out what works for you and then create a plan based on the particular style.

The 3 main principles we use to construct plans are based off Michael Pollan’s food rules. Eat real food, not too much, and mostly plants. Said another way: stay away from processed food, maintain a calorie deficit (if looking to lose weight), and eat as many veggies as you can tolerate.

If you are looking to lose weight (body fat) or gain muscle, we aim for 8-12 weeks of being in a calorie deficit or surplus.  The specific end date will depend on your initial goal and how you are physically and mentally dealing with the “diet”.

If you are looking to maintain weight and eat solely to perform in the gym, then it can go on indefinitely.

Maybe the most overlooked phase of any weight loss plan is the transition back into maintenance eating.  Maintenance eating is a lifestyle of eating that is sustainable long term and at levels that your body maintains it’s weight indefinitely.

Your body has been in a calorie deficit for 8-12 weeks during a weight loss phase, but we don’t intend to eat at those levels long term.  We strategically increase the amount of food you eat to maintain the weight loss you have worked so hard for.  

We use a combination of weighing in 2-3 times per week, Styku 3D Body Scanning, and optional weekly progress photos.

Weight is just one piece of the puzzle when looking at losing body fat or adding muscle.  All of the 20+ body measurements and body fat percentage from the Styku is a great addition to tracking your progress.  Other things to pay attention to are the fit of your clothes and the changes you see in the mirror (take selfies!).