Nutrition Coaching

 

IIFYM-If It Fits Your Macros, the flexible dieting approach to nutrition

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For each iifym client, the first step in our programming is to determine your estimated daily caloric needs. Your total daily caloric intake will be the foundation of your nutrition plan. Everyone is different, and figuring out your exact caloric intake would be next to impossible. However, there are certain factors that we can take into account that can help us determine a reasonable starting point. Among these factors are

 

  • Gender

  • Amount of weekly planned exercise

  • Type of weekly planned exercise

  • Weekly activity level excluding planned exercise

  • Current nutritional habits

  • Body Composition

  • Age

Once we find a good starting point, we can monitor progress and adjust accordingly as needed.  We usually account for a two week ramp up period which allows us to fully assess your specific requirements.

 

After we understand your basic daily caloric need we will determine your macro requirements.  All three macros play a vital role in any successful nutrition program.  Your daily intake of each will depend on your specific circumstances, but it is safe to say that protein will be a common theme in regards to your meal planning.  After total calories, protein intake is next in line in regards to a successful approach to body transformation.  We provide daily goals for all three macros during each phase of your program

 

  • Protein

  • Fats

  • Carbohydrates

We make adjustments to your program as needed.  Typically, an adjustment is made every two to four weeks. However, each person is different. 

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Before

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After

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Before

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After

We want you to make the most progress by doing the least amount of work, etc.

 

We want you to eat as much as possible while still making progress. Extremely low calorie diets or totally eliminating a certain macro such as carbohydrates or fats will not lead to long term success. The key is to make simple, small adjustments in order to keep you progressing while also keeping your metabolism as active as possible

 

We do require that you exercise.  To be more specific, we require you to strength train.  Preferably, three times or more per week….at minimum, two times per week.

 

Aerobic activity does have its benefits. However, for optimal results in regards to body composition your exercise program should revolve around strength training.

 

We believe that there are four components to good nutrition

 

  • Good nutrition properly controls energy balance

  • Good nutrition provides nutrient density

  • Good nutrition achieves health, body composition, and performance goals

  • Good nutrition is honest and outcome-based

 

We do require you to be accountable

 

  • You will be required to complete a progress report that you will send your coach weekly

  • You must use a tracking tool such as myfitnesspal so that your coach can monitor your food diary

  • Be willing to track your daily intake of total calories, protein, fats, and carbohydrates every day

“A goal without a plan is just a wish.”

-  Antoine de Saint-Exupéry