Nutrition Program
I will construct customized, balanced, and varied meal plans specifically geared to help you achieve weight loss, waist size reduction, improved athletic performance, increased energy, improved recovery, and/or other goals. Accounting for personal preferences and food allergies (should they exist), I will provide a list of foods to be emphasized and augmented as well as those to be avoided to optimize the science of your body. I will make recommendations as to where to shop, what to buy, portion size guidelines, ways to navigate restaurant meals, pre/post workout foods, foods to consume while traveling, race nutrition plans (if applicable), as well as tips on what to eat throughout the course of the day in order to optimize your nutrition and achieve your goals. The quality of your life rests on the quality of your health, and the quality of your health hinges on how you nourish and fuel your body. Nearly every client I have worked with has lost weight on my program. Goal: Develop a healthy, high-nutrient based nutrition program that works for you and is sustainable over the long term.
Fitness, Exercise, Activity Program
I prepare personalized, carefully monitored exercise and activity programs targeting specific heart rate zones and durations calculated to maximize performance and burn fat while keeping your workouts smooth, easy and enjoyable. I regularly design successful and injury-free client training regimens for a wide range of clients, from people that have never exercised regularly to elite endurance athletes. I find that most people do the same exercise most days (if they do any exercise at all). I call this living in the middle. The key is to get out of the middle and I help people do this with a heart rate monitor, effort level reporting, and daily interaction with my clients. For those that don't exercise regularly, I help them build a program of sustainable, healthy exercise over the long-term. I also encourage my clients to do regular strength training exercises I have designed over time to try to keep injury risk low and/or to help people recover from an injury. Goal: exercise easy most days.
Sleep Program
The proper amount of sleep is absolutely critical to good health, recovery, and rejuvenation. I work with people to improve their “sleep hygiene” to improve their sleep duration and quality. Many people that hire me initially struggle with sleep but over time improve their sleep dramatically (duration and quality) by sticking to the program. We work together and pay attention to details (true for all 8 pillars). I love details, and the more details my clients share with me, the more I can help. What seems like the smallest, most insignificant detail can make a huge difference. Those that don't sleep enough gain weight, are sick more often, and can actually significantly shorten their life and be at a much higher risk of death from anything. Harvard says that one that sleeps less than 6 hours a night on average QUINTUPLES his/her risk of death from anything. Goal: 7.5-9 hours of sleep per night.
Stress Management Program
Working together we will construct individual stress management strategies to reduce/eliminate unnecessary stressors, discuss how to tactfully say “NO” when applicable, and how to deal with stressful home and work situations. I talk through stress with my clients and give them suggestions on how to keep stress low given the situation. Saying "no" is critical and time management also factors in here. Goal: Keep stress levels as low as possible.