NUTRITION (What's the nutrition component about?)

• • • We will be using an approach I've developed called "Math Meals" (don't worry...it doesn't actually involve math!). We will be using concepts such addition, subtraction, equal, and ratios to help progressively move you towards healthier eating (also...don't worry, there is no need for "calorie counting!"). We will also monitor your water intake as well as discuss additional habits such as developing a healthy sleep routine.

HABITS (Will we work on developing habits?)

• Developing positive habits are a key to success! This will not only include nutrition and fitness behaviors but also may include things such as improving sleep routines.

EQUIPMENT (Do I need any equipment?)

• Nope! Just basic kitchen equipment.

WEEKLY SESSIONS (How often do we meet?)

• We will meet virtually for 45 min each week to review progress, discuss any questions, and provide education.

THE JOURNEY JOURNAL (How will we track progress?)

• We will be using an online journal where both of us will be able to collaboratively input information. You will be able to write down your strengths and struggles, and I will be able to read and comment. This is also where we will document goals as well as summaries of our discussions.

MEASUREMENTS (How do we track physical improvements?)

• We will be taking measurements of various body areas with a tape measure as well as tracking weight on a scale.

UNLIMITED EMAIL SUPPORT (Can I reach out throughout the week?)

• • • You are able to email me any questions at anytime! Whether it's questions related to our progress or just general questions about nutrition or fitness, I will do my best to respond to you within a reasonable amount of time.

RESOURCES (Are there other ways to support me?)

• • • You will have access to a continually updated resource full of apps, websites, and videos to help support you.

CONTINUING SUPPORT (What about after I finish the program?)

• After you complete the program, you will have unlimited email support for the following 6 months in order to help with the transition and remain accountable.

NUTRITION

Week 1: Go over paperwork and complete a "Food Log"

• • Track eating behaviors with a 7-day food log. This will help guide us on where to make changes.

Weeks 2 - 3: Math Meals

• • Discuss Food Log / “Add” food: We will add in a healthy food choice.

Weeks 4 - 5: Math Meals

• “Subtract” food: We will take out an unhealthy food choice.

Weeks 6 - 7: Math Meals

• • "Equals" food: We will replace an unhealthy food choice with a better-for-you alternative.

Weeks 8 - 9: Math Meals

• • "Ratios" food: We will focus on portion sizes based on your goals.

Weeks 10 - 11: Math Meals

• "Timeline" food: We will discuss the times to eat.

Week 12: Final Session

• We will discuss your progress and develop a plan to help you continue on in your journey.