My approach is always to tailor support to individual needs so please do get in contact for a free discovery call so and we can build a package bespoke to you.
RESET – Dietary Review
COST: £299
DURATION: 4 weeks
It’s a short programme offering 1:1 support to review dietary intake and develop recommendations which will be supported through a 1:1 consultation.
WHAT YOU WILL RECEIVE:
- Free initial chat
- 60 min consultation (in person or online).
- Dietary & Energy Audit
- Nutrient report
- Nutrition Action Plan
WHAT YOU WILL LEARN:
Understand your individual energy needs, so you know how to fuel your body appropriately.
Learn which foods are best to support your health and where there may be any imbalances that need correcting.
Gain knowledge and understanding of how your body uses energy and nutrients to sustain good health which allows you to make informed choices.
HOW IT WORKS:
Before we meet you will complete a 3 day nutritional diary. This will be assessed and reviewed to identify nutrient gaps and forms your nutrient report.
During our consultation we can then get straight in to reviewing your personal nutrition plan with any agreed recommendations for change in your nutrition. We will focus on the solutions to any potential issues identified whilst also factoring in your goals.
IT’S FOR YOU IF:
It’s a short programme offering 1:1 support to review and develop a nutritional action plan tailored to you.
Most suited for those in general good health, have a specific goal, and who want to make sure their nutrition is covering all the basics. Individuals should feel they don’t need ongoing support or lifestyle assessment.
ELEVATE Programme
COST: £499 (or 2 x Monthly payment of £250)
DURATION: 6 weeks of 1:1 Support
This is for you if you wish to benefit from nutritional and lifestyle changes which could help eliminate underlying low grade symptoms and improve your health.
WHAT YOU WILL RECEIVE:
- Free initial chat
- Initial 60 min 1:1 consultation (in person or online).
- 5 x 30 weekly review and coaching follow up sessions
- Comprehensive Dietary & Energy Audit
- Lifestyle Audit
- Nutrition and Energy Intake Report
- Nutrition Protocol and Lifestyle action plan
- Recommended meal plans (as needed)
- Ingredient, food labelling and shopping advice
- Recipe advice and inspiration
- Unlimited support Mon to Fri over 6 weeks
WHAT YOU WILL LEARN:
Learn your body’s daily energy needs, including lifestyle alterations, so you understand how to fuel your body appropriately.
Learn which foods and in what proportions are right for you.
Gain knowledge and understanding around nutrition and wellbeing to support change and informed choices.
Take control over your eating and lifestyle habits by reviewing the four pillars of health – nutrition, movement, sleep and mental wellbeing and address where improvements can be made.
HOW IT WORKS:
Before we meet you will complete a 3 day nutritional diary and lifestyle questionnaire. This will be assessed and reviewed ahead of our first consultation to identify any nutritional gaps and lifestyle changes we can work through.
We can then get straight in to reviewing your personal nutrition plan and agree how best you can implement it. We will focus on the solutions to any potential issues identified whilst also factoring in your nutritional goals for the remainder of the programme and beyond.
During the next coaching session we will discuss progress, tackle challenges faced and look at other areas of health identified in the lifestyle survey which may require adaptation or change. Collectively wider lifestyle choices will help to ensure your positive nutritional choices are well supported.
The final consultation will focus on looking ahead, planning, recipes and additional tools for shopping to keep you on track.
IT’S FOR YOU IF:
This programme is for you if you wish to benefit from nutritional and lifestyle changes which could help eliminate underlying low grade symptoms. It is great for individuals fed up with fad diets or unfulfilled goals!
It’s a short term programme covering nutrition and lifestyle analysis, coupled with motivational coaching to get you on track to achieve your goals.
OPTIMISE Programme (MOST POPULAR)
COST: £749 (or 3 x £250 payments)
DURATION: 12 weeks of 1:1 Support
The most popular programme based around not just nutrition and lifestyle but behaviour change support to keep you accountable and to ensure new habits are embedded.
WHAT YOU WILL RECEIVE:
- Free initial chat
Initial 75 mins consultation / call – a deep dive nutritional, lifestyle and behaviours assessment
- 11 x 30 min coaching calls to support, review and embed new habits
Comprehensive Dietary & Energy Audit
- Lifestyle audit
- Behaviour change assessment and review (if required)
- Nutrition and Lifestyle action plan
- Easy to follow meal plans (as needed)
Ingredient, food labelling and smart shopping advice personalised to your plan.
- Recipes, educational podcasts and materials, recipe book advice and more resources to support your journey.
- Unlimited support Mon to Fri over 12 weeks
WHAT YOU WILL LEARN:
As well as the foundations of your daily nutritional needs, this programme offers you the chance to dig deeper and develop a greater understanding of how to achieve optimal balance in your wider lifestyle too.
The sessions will cover how the food you choose can help you feel more energised, balanced and in control of your well-being. During the session we will look at food supportive of hormonal balance, healthy metabolism, and a strong immune system. We will also cover why certain foods can make you feel lethargic or create energy dips.
The programme is designed to take a real holistic view to nutrition and well-being, and you can expect to learn about a real breadth of topics such as sleep, digestion, exercise and movement, stress, hormones, mental well-being and energy.
It’s a great opportunity to invest in yourself so you can develop and sustain healthy habits for life, which will serve you now and in the future.
HOW IT WORKS:
Before we meet you will complete a 4-day nutritional diary. This will be assessed and reviewed to identify any nutritional gaps in your nutrient report and forms the basis of your nutritional plan.
As a programme designed to maximise successful change, we will also use behaviour change assessment, lifestyle questionnaire and activity diaries to deep dive into habits and approaches.
What follows is then a series of supportive nutritional and lifestyle coaching sessions tailored to you. Each session we will do some review work addressing challenges faced and refocusing on the next few weeks ahead. We will also look at other topics relevant to your nutrition and lifestyle such as hormone balancing foods, sugars, sleep, or activity levels for example. These sessions are bespoke to your needs and goals but are designed to keep you on track, each one supporting the positive change identified and equipping you with the tools to achieve it. This regular contact and support is proven to be hugely beneficial for successful behaviour change.
The series of coaching sessions culminates in a consultation to celebrate progress, identify any approaching hazards beyond the 12 week programme, and set you up to successfully achieve your longer term goals.
IT’S FOR YOU IF:
This programme is for you if you wish to invest in long term optimal nutrition, lifestyle change. We cover all the programme content from Elevate programme but the support is more in depth and sustained over a period of 3 months.
Studies show us that sustained change in human behaviour can take a minimum of 12 weeks to embed new habits, so this programme is designed to ensure you stay motivated and accountable.
You will leave the programme with a depth of nutritional knowledge relevant to you, lifestyle adaptations in place, and a greater understanding of how to sustain your healthy new habits.
If ongoing support is needed, we can simply add on some additional sessions.
Sports and Exercise Nutrition Programmes
WHAT YOU WILL RECEIVE:
- Free initial chat
- 1 x 60 min consultation / call
- 1 x 45 min follow up consultation
Ongoing nutritional support can be planned and tailored to your needs please get in touch to chat through how I can help.
- Dietary & Energy Audit
- Nutrient Report
- Nutrition Action Plan
WHAT YOU WILL LEARN:
Covering all the basics from the reset programme but also aligning your training and competitive demands to ensure your nutrition and hydration can provide peak performance. We will look especially at protein levels, carbohydrate levels, hydration, and potential micronutrient loss through high intensity training.
Timings can also be critical – we can review when you should eat before and after training and competition to support your bodies stores, and help your muscles recover as rapidly as possible.
Understanding how your body switches and uses different energy systems at different stages of exercise and during different conditions. Achieving a well balanced diet which fits and responds to your training and performance needs will allow you to perform optimally.
IT’S FOR YOU IF:
Are you a keen sportsperson, or someone who trains and exercises at high intensities on a frequent basis? If so, have you ever wondered if you are fuelling your body in the right way to reach your best? Is your nutrition holding you back?
If this resonates with you then please get in touch. Every athlete is different so we can chat through what you are looking for and build a package which meets your needs.
WHAT YOU WILL RECEIVE:
Get in touch to chat through how we can build a package bespoke to your needs, whether that is educational talks, specific workshops or a combination!
WHAT YOU WILL LEARN:
The types of topics I can cover, but not limited to:
Fats and Oils – which to use and when?
Sugar and the balancing act
Energy management – combating fatigue
Hormonal balance
Common toxins – caffeine, alcohol, sugar
Healthy basics – core principles, misconceptions, hacks
IT’S FOR YOU IF:
Today every employing organisation takes on the responsibility for supporting their employees health. Not only does this support your business and reduce absences at work, but it also empowers your colleagues to perform and feel their best. Similar to mental health or first aid training, nutritional training will empower your teams to make healthy choices and support each other in doing so!
Where and when can we meet?
I see clients in person in Cranleigh or throughout the UK over Google meet.
