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​I offer One Time Macro Counts, 1:1 Coaching, and The Ten Thirty One Method: Fuel and Fitness 12 week program. My services are client-centered and focused on providing you with the knowledge and tools you need to achieve your goals. I offer personalized services to help you reach your fitness and nutrition goals with ease and confidence. Whether you're looking for a one-time macro count to kickstart your journey, one-on-one coaching for consistent guidance and support, or a comprehensive 12-week nutrition and fitness program designed to maximize results through progressive overload, I've got you covered. My approach is centered around your unique needs and goals, ensuring that every plan is tailored specifically to you—helping you not only achieve lasting results but also build sustainable habits for a healthier, stronger you.
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ONE TIME MACRO COUNTS
This service is designed for individuals who need help determining their daily macronutrient intake for a specific goal.
As a nutrition coach, I will analyze your current dietary habits, lifestyle, and goals to calculate the exact amount of protein, carbohydrates, and fats that you should consume each day to meet your needs. With this information, you will have a better understanding of how to balance your meals and snacks to optimize your health and wellness.
One Time Macro Count - $39.99.
What you Get:
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A macro count based on your goals: fat loss, maintenance, or surplus.
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Guide to Counting Macros and/or Reverse Diet Guide
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Please allow up to 48 hours for your macro count after payment is received.
Macro Counts
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1-1 coaching
1-1 COACHING PROGRAM
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Registration starts March 15, 2025 and lasts until slots are full. 5 slots available. Sign up before they all get filled!
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This service is ideal for individuals who are looking for personalized guidance, accountability, and support on their nutrition journey.
1:1 Coaching - $100 per month
What you get:
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A custom macro count based on dietary history, goals, and lifestyle
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Initial consult to answer questions and talk about strategy
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Weekly check-ins
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Education emails
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Progress spreadsheet.
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MyFitnessPal diary sharing with audits
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Unlimited messaging support
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Ongoing guidance, accountability, and motivation
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All About Macros Guide
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Meal Prep Guide
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Fast Food Guide
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Reverse Diet Guide
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Recipes
Nutrition Coaching and Fitness
Ten Thirty One Method:
Fuel and Fitness
This is a 12 week strength training program designed to expedite your goals and help with your overall health. Includes customized Macro Nutrition. The nutrition portion is the same as the 1 on 1 coaching I offer plus the added fitness component.
12 Week Program - $300.00
What you Get:
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A custom macro count based on dietary history, goals, and lifestyle
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Initial consult to answer questions and talk about strategy
-
Weekly check-ins
-
Education emails
-
Progress spreadsheet.
-
MyFitnessPal diary sharing with audits
-
Unlimited messaging support
-
Ongoing guidance, accountability, and motivation
-
All About Macros Guide
-
Meal Prep Guide
-
Fast Food Guide
-
Reverse Diet Guide
-
Recipes
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Progressive Overload Approach: Structured fitness routines using the NASM OPT model to ensure continuous improvement in strength, endurance, and overall fitness.
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5-Day Split Training Program: 30-45 minute workouts. Targeted workouts focusing on muscle development, recovery, and performance enhancement with clear emphasis on key movement patterns.
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Structured Phases for Balanced Progress: Gradual intensity increase over 12 weeks, ensuring sustainable gains without risking burnout or injury.
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Comprehensive Mobility and Flexibility Work: Incorporation of mobility exercises to prevent injury, improve movement efficiency, and enhance recovery.
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Accountability and Support: Regular check-ins, progress tracking, and constant communication to keep you motivated and on track throughout the program.
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Variety and Adaptability: A mix of resistance training, functional movements, and conditioning for a well-rounded fitness experience that keeps you engaged.
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Increased Strength and Endurance: Build both muscular strength and cardiovascular endurance to elevate overall fitness and performance.
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Results-Driven Training: Measurable improvements in strength, body composition, and fitness benchmarks at the end of each phase.
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​*This fitness program is for newbies and experienced lifters alike. It is designed to meet you where you are. This program focuses on building a strong foundation with fundamental movement patterns while incorporating strategic progressions to challenge all fitness levels. With a mix of foundational lifts, accessory work, and nutrition guidance, you’ll develop strength, confidence, and sustainable habits to support your fitness journey. No matter your starting point, this program will help you lift smarter, move better, and fuel your body for lasting results.​​
What You'll Need:
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Dumbbells
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Resistance Bands
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Elevated Surface
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Optional:
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Kettlebells
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Exercise Ball
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Barbell
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Cardio Equipment
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* Workouts are at home and gym friendly.
* No weights? No problem! Banded or bodyweight alternatives provided.
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5 Day Split Routine
Monday - Upper Body Push
Tuesday - Lower Body Legs and Glutes
Wednesday - Cardio and Core
Thursday - Upper Body Pull Back and Chest
Friday - Full Body
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The program follows the same split each week so you know what to expect.
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Monday, Tuesday, and Thursday are foundational workouts, A foundational workout focuses on building strength, mobility, and stability through fundamental movement patterns. These workouts lay the groundwork for overall fitness by improving posture, coordination, and injury prevention.
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Wednesday and Friday are accessory workouts. Accessory workouts are supplementary movements designed to support and enhance performance in primary lifts, improve muscle imbalances, and prevent injury. They target specific muscles or movement patterns that might be underdeveloped or need extra attention.
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Please allow up to 48 hours for your macro count and fitness program to get to you after payment is received.
As someone who has struggled with maintaining a healthy weight for years, I can honestly say that working with a nutrition coach has been a game-changer. I turned to Ten Thirty One Nutrition for sustainable nutrition coaching, and I couldn't be happier with the results.
