NUTRITION COACHING

NUTRITION PACKAGE PURCHASING BASICS

MACRO DESIGNATION FEE IS “PER PERSON” as the plan is customized. Couples will need to pay for destination fee up front and can then go to reduced couple’s monitoring. If you have not calculated MACROS you will need to purchase the DESIGNATION package and email for availability please .
**Please contact Kelli Michelle BEFORE purchasing your plan at myfitgirl@gmail.com

Online Macro Coaching

Inquire for Pricing

 

Includes MACRO FOOD LISTS, MACRO MEALS, WEEKLY LIVE COACHING, TRAVEL TIPS, VACATION MACROS, MyFitnessPal Tutorials, Voice coaching feature and access to the TEAM coaching group.

1 Time Payment

Automatic Billing

Plan Information

Includes one month of Free Coaching
Helpful Hints to Track
Access to Blog and Member Forums
Macro Specific Planning for Meals
Food lists / comp prep CF crossfit and travel guides

Basic Monthly
Coaching with KMF

 We suggest setting up AUTO pay below. This can be removed at any time by client or coach.

1 Time Payment

Automatic Billing

Basic Reduced
Husband & Wife

Macro Coaching

If husband and wife are teaming up, you will select this option and use auto pay monthly for your couples coaching. Husband / Wife Discount is only for husband wife teams.

1 Time Payment

Automatic Billing

Online Fitness Training APP

Includes Progress photo review, weekly check-in through personal application. Monthly macro goals to meet. Integrate MyfitnessPal and Fit bit devices. Weekly feedback and direct trainer messaging. Includes access to our LIVE COACHING sessions on Monday night at 6 PM.  * This plan does not include full nutrition online macro coaching.

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Plan Information

Includes one month of Free Coaching
Helpful Hints to Track
Access to Blog and Member Forums
Macro Specific Planning for Meals
Food lists / comp prep CF crossfit and travel guides

Intro to complete online training and nutrition. Don’t have the time or money to hire a personal trainer??
Look here for the complete online programming and macro nutrition monthly numbers!

ONLINE COACHING CORNER WITH KELLI

Meet once a month or every week for objective learning sessions with Kelli Michelle. If you do not have a nutrition certification we highly recommend that you invest in your education before coaching others. We will gladly refer you to the most respected NUTRITION courses. Package sessions must be booked at the same time weekly.

PRIVATE Nutrition / Fitness Coach Session – Build your Business
$200 per session

Ask anything Macro coaching sessions for NEW or CONTINUING coaches. When you purchase please give us your best days and times for 1 hour sessions. You can also select to do one of the 8 modules to the right.

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1 Month Skype Coaching
$550 per month

WEEKS 1-4 Include: 4 x 1 hour sessions 4 MODULES  1. WAIVERS & INTAKE 2. MACRO DESIGNATION 3. ATHLETIC PERFORMANCE 4. MACRO ADJUSTMENTS

WEEKS 4-8 are an additional $550 and cover the following modules: 4. MACRO coaching 5. The psychology 6. REFEEDS and 7. CUTTING AND BULKING Phases 8. INTRO to Pregnancy / Post Pregnancy Nutrition

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*One Month Skype Coaching Must be scheduled ahead and used within 30 days. 24 CANCELLATION REQUIRED OR SESSION NOT REFUNDED. If the trainee cancels or no shows for online training without 24-hour notice the fee will not be reimbursed.

MACRO COACH ACADEMY

**Please contact Kelli Michelle BEFORE purchasing one of these plans!**

4 Week Course
$280

Covers Modules 1-4(4 weeks) + 1 Zoom Session Per Week

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8 Week Course
$550

Covers Modules 1-8(8 weeks) + 1 Zoom Session Per Week

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Additional Coaching Sessions
$150

Per Session - Ask Me Anything

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Introductory
Questionnaire

A list of questions for participants to fill out before beginning programming. This will help me gain a better sense of your strengths and weaknesses and help to build you a solid plan. Also included is a participant waiver that all trackers must complete before beginning the program.

Download Questionnaire

REVERSE DIETING

Learn more about reverse dieting and how it might be helpful to you

  • Why Should You be Reverse Dieting?

    Tell me if this sounds like you: You’ve been trying to lose weight for a while now, and the weight loss starts off going really well. Eventually though, it slows down or stops altogether. So you decide to cut your calories further or do more cardio, and while that works for a little while, your progress plateaus yet again.

    This cycle is repeated until you are likely eating an absurdly low amount of calories and doing quite a bit of cardio. You probably feel worn down, hungry, achy, and have little energy in the gym. Both your workout progress and weight loss have stalled. The thought of cutting calories even further sounds like a nightmare. But you still have quite a bit of weight to lose.

    None of this makes sense to you because eating less and exercising more is supposed to result in weight loss. So then, why is all this hard work not getting you results?

  • The Case for Reverse Dieting

    The reason for your stalled progress is quite simple, actually. When you cut calories, however small your deficit might be, your metabolism begins to down-regulate. In an effort to conserve its energy for survival, your body begins to manufacture less metabolism-friendly hormones like thyroid, testosterone, and leptin so that your body can reach homeostasis.

    For a simple picture of how this happens, take a 500 calorie daily deficit. This is supposed to result in about a pound of weight loss per week. But that is not going to happen forever, or you would obviously wilt to nothing.

    Along the way in the weight loss process your body begins to slow down its metabolism to conserve valuable energy (fat, glycogen). Eat at that original 500 calorie deficit long enough, and your weight loss will eventually level out and then stagnate.

    Reverse dieting helps you restore your metabolism to a much higher level so that you have a better “base” to cut calories from. Starting your weight loss at 2500 calories is going to leave you a lot more room to cut calories as compared to if you started off at 1800 calories.

    The former will result in slower, yet more sustained weight loss over time. The latter will likely result in fast weight loss, quickly followed by stagnation, frustration, and then a falling into the yo-yo dieting trap.

  • How to Reverse Diet

    The idea is simple and the name explains it all. What you do is slowly start adding calories back into your diet. I would recommend adding in about 5% more calories on a weekly basis. This equates to about 50-100 calories more per day.

    Many people immediately cringe at the thought of adding calories into their weight loss diet. They are flat out afraid of putting on weight. These people are usually the ones who are already eating very low calories (usually below their BMR), and the concept of reverse dieting (eating more to lose more) just doesn’t “click” with them.

    But let me tell you what you can expect, and this comes from my own personal experience as well as seeing hundreds of other people implement reverse dieting into their own nutrition.

    You immediately notice a boost in energy. Your motivation returns and you start looking forward to your workouts again. Your hunger decreases, and all the feelings of extreme restriction start to moderate. Your weight, surprisingly, starts to slowly decrease again – completely flying in the face of all logic.

STILL NEED MORE INFORMATION?

LET’S SMASH
YOUR GOALS
TOGETHER

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