Services & Rates
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Personal Training
Services offered:
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Fitness Assessment: Evaluate your current fitness level, strengths, weaknesses, and overall health.
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Goal Setting: Establish realistic and achievable fitness goals. These goals may include weight loss, muscle gain, improved cardiovascular health, or increased flexibility.
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Customized Workout Plans: Based on your goals and fitness assessment, create personalized workout plans tailored to address specific needs and preferences.
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Instruction and Demonstration: Teach proper exercise techniques and demonstrate how to perform exercises safely and effectively to maximize results and prevent injuries.
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Motivation and Support: Provide encouragement and motivation to help you stay committed to your fitness routine. Offer emotional support and celebrate achievements, no matter how small.
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Monitoring Progress: Track your progress over time, adjusting workout plans as needed to ensure continued improvement and to overcome plateaus.
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Variety in Workouts: To keep workouts engaging and prevent boredom, introduce a variety of exercises and training methods, such as strength training, cardiovascular exercises, flexibility training, and more.
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Education: Educate you on various aspects of fitness, including the importance of proper warm-ups, cool-downs, and the benefits of different types of exercises.
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Accountability: Help you stay accountable to their fitness goals by scheduling regular sessions, providing feedback, and checking in on progress.
Specific services can be offered based on your needs, so it's essential to communicate your goals and preferences to ensure a personalized and effective fitness program.
Health Coach
Services offered:
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Goal Setting: Work with you to identify and set specific, measurable, achievable, relevant, and time-bound (SMART) goals related to health and well-being.
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Lifestyle Assessment: Conduct a thorough assessment of your current lifestyle, including habits, stressors, sleep patterns, nutrition, and physical activity.
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Behavioral Change Support: Assist you in understanding and modifying behaviors that may be hindering your health goals. This may involve addressing habits, mindset, and emotional well-being.
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Nutritional Guidance: Provide guidance on nutrition, including meal planning, portion control, and making healthier food choices.
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Physical Activity Planning: Develop personalized exercise plans that align with your fitness level, preferences, and health goals. This may involve recommending specific types of exercise or activities.
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Stress Management: Teach stress reduction techniques and coping strategies to help you manage stress and improve overall mental well-being.
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Accountability and Support: Offer ongoing support and accountability to help you stay committed to your health goals. Regular check-ins and progress assessments are common components of health coaching.
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Education: Provide you with information and resources related to health and wellness, empowering you to make informed decisions about your lifestyle choices.
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Holistic Approach: Take a holistic approach to well-being by considering various aspects of life, such as relationships, work-life balance, sleep, and emotional health.
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Motivational Coaching: Inspire and motivate you to stay focused on your health goals, overcome obstacles, and celebrate achievements.
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Building Healthy Habits: Assist you in developing sustainable, positive habits that contribute to long-term well-being.
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Disease Prevention: Educate you on preventive measures and lifestyle choices that can reduce the risk of chronic diseases.
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Client-Centered Approach: Tailor coaching strategies to your individual needs, preferences, and readiness for change.
It's important to note that health coaching is often a collaborative and client-centered process. The emphasis is on empowering individuals to take charge of their health and make lasting changes that support overall well-being.
Nutrition Coach
Services offered:
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Nutritional Assessment: Conduct a thorough evaluation of your current dietary habits, nutritional intake, and overall health status to identify areas for improvement.
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Goal Setting: Collaborate with you to establish realistic and personalized nutrition goals. This may include weight management, improved energy levels, enhanced athletic performance, or addressing specific health concerns.
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Meal Planning: Develop customized meal plans based on individual dietary preferences, lifestyle, and nutritional needs. This may involve guidance on portion control, meal timing, and balanced nutrition.
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Education on Nutritional Principles: Provide you with information on the fundamentals of nutrition, including macronutrients, micronutrients, and the role of hydration. This helps you make informed choices about your diet.
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Behavioral Coaching: Address psychological and emotional factors related to food choices, help you overcome emotional eating, and fostering a healthy relationship with food.
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Grocery Shopping Guidance: Assist you with making informed choices while grocery shopping, including reading food labels, selecting nutrient-dense foods, and incorporating a variety of foods into your diet.
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Nutrition for Specific Populations: Tailor advice for specific populations, such as athletes, pregnant women, seniors, or individuals with specific health conditions or dietary restrictions.
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Weight Management Support: Provide guidance on healthy weight loss or weight gain strategies, as well as helping you maintain a balanced weight.
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Nutritional Supplementation: Recommend appropriate dietary supplements, if necessary, to address specific nutrient deficiencies or support health goals.
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Food Allergy and Sensitivity Guidance: Assist you with managing food allergies or sensitivities by providing alternative food options and ensuring nutritional adequacy.
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Cooking and Meal Preparation Tips: Offer practical tips and techniques for cooking nutritious meals at home, including time-saving strategies and easy recipes.
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Long-Term Behavior Change: Help you establish and maintain sustainable dietary habits that contribute to long-term health and wellness.
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Accountability and Follow-Up: Provide ongoing support, encouragement, and accountability to help you stay on track with your nutritional goals. Regular follow-up sessions may be included.
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Collaboration with Healthcare Professionals: Work collaboratively with healthcare professionals, such as doctors or registered dietitians, when necessary, to ensure comprehensive and individualized care.
Monthly Health Coaching Packages
Explore our tailored coaching packages designed to meet your unique needs. Experience the same level of results and accountability of a personal trainer, all at a more affordable cost.
Bronze
Experience a comprehensive personalized health coaching package that features guidance on setting reachable goals, nutrition, hydration and exercise, including 1 weekly virtual check-in to delve into your progress, address challenges, and outline the next steps on your wellness journey.
Moreover, you'll receive the added convenience of 2 unscheduled phone calls (15 minutes or less between the hours of 9:00AM and 5:00PM EST on weekdays) to enhance your overall support and guidance.
You will also have access to my resources on my webpage, Facebook and Instagram.
Cost per month: $150
Silver
Experience a comprehensive personalized health coaching package that features guidance on nutrition, hydration and exercise, including 1 weekly check-in (a virtual or an invigorating walk and talk session if you’re local) to delve into your progress, address challenges, and outline the next steps on your wellness journey.
Moreover, you'll receive the added convenience of 3 unscheduled phone calls (15 minutes or less between the hours of 9:00AM and 5:00PM EST on weekdays) to enhance your overall support and guidance.
You will also enjoy one 30-minute review session of both your nutrition and exercise plans. If you do not have those plans in place yet, you can use the session as a workshop with me to get started.
You will also have access to my resources on my webpage, Facebook and Instagram
Cost per month: $200
Gold
Experience a comprehensive personalized health coaching package that features guidance on nutrition, hydration and exercise, including 1 weekly check-in (a virtual or an invigorating walk and talk session if you’re local) to delve into your progress, address challenges, and outline the next steps on your wellness journey.
Moreover, you'll receive the added convenience of 3 unscheduled phone calls (15 minutes or less between the hours of 9:00AM and 5:00PM EST on weekdays) to enhance your overall support and guidance.
You will also enjoy one 45-minute review session of both your nutrition and exercise plans. If you do not have those plans in place yet, you can use the session as a workshop with me to get started.
In addition, you will have the opportunity to schedule two workout sessions with me to be used any time during the month.
Finally, you will also have access to my resources on my webpage, Facebook and Instagram.
Cost per month: $250
Accountability Buddy
30-minute weekly sessions (virtual) to help keep you on track! See how having an accountability buddy can change everything!
- Motivation Boost: It's easy to lose motivation when you're on your own. Having an accountability buddy provides an extra push. Knowing someone else is counting on you to show up for workouts or stick to your meal plan can be a powerful motivator.
- Consistency: Consistency is key in any health and fitness journey. When you have an accountability buddy, you're more likely to stick to your routine. They can help keep you on track during those times when you feel like giving up or slacking off.
- Shared Goals and Support: Having someone who shares similar health and fitness goals can make the journey more enjoyable and less daunting. You can celebrate successes together and support each other through challenges.
- Increased Accountability: The name says it all—having someone to hold you accountable can make a big difference. When you know you'll have to report your progress to someone else, you're less likely to skip workouts or indulge in unhealthy habits.
- Feedback and Encouragement: An accountability buddy can provide valuable feedback and encouragement. They can offer constructive criticism when needed and provide words of encouragement to keep you going when things get tough. Having someone in your corner can make all the difference in reaching your health and fitness goals.