(From Day 1 to Maintenance & Beyond)
If you’re doing “a lot right” but still feel stuck, you’re not broken—you’re human. Most folks I coach aren’t starting from zero. They just need a plan that fits real life and a coach who’ll walk beside them when work, family, and workouts all compete for attention. My approach isn’t a a rigid meal plan or cutting out whole food groups. It’s a steady, realistic process: build a few key habits, smooth out the friction, and keep what works. The goal isn’t perfection—it’s progress you can repeat.
The first conversation
We’ll talk about your actual days: how mornings start, what lunch looks like when meetings pile up, how evenings feel at home, when you train, how you sleep, and where snacks tend to sneak in. From there, we’ll pick a few goals that matter to you—more energy, better body composition, stronger workouts, less “on/off”—and make a simple starter plan that matches your schedule, preferences, and budget.
Week one: simple wins
We’ll anchor a breakfast you can make on autopilot, a default lunch that prevents the 3 p.m. crash, and an easy dinner rhythm. If you train, we’ll add a small protein-forward snack so recovery improves and late-night cravings quiet down. No overhaul—just the right moves in the right places.
Weeks two to four: find your rhythm
As those first habits stick, we’ll layer just enough: more protein spread across the day, more color (fruits and veggies) for fiber and micronutrients, front-loaded hydration, and a short wind-down so tomorrow’s choices are easier. We’ll also adjust carbs in a simple way that fits you—many women feel better with more overall (especially before workouts), while many men do well with moderate portions. No micromanaging; just portions and patterns that help you feel steady.
You’ll check in weekly through our accountability app. I’ll review, tweak, and help you navigate travel, late meetings, kids’ activities, and social plans—so you don’t “start over Monday.”
Most people notice non-scale wins first:
- steadier energy and fewer snack spirals
- better sleep and recovery
- workouts that feel stronger
- clothes fitting differently and more confidence
Months two and three: make it yours
We’ll dial in your plate without going extreme, build a “good / better / best” plan for eating out, and smooth the busy spots in your week. If progress stalls, we return to the basics—protein, carbs in sensible portions, hydration, fiber, and sleep—and make one small tweak that moves the needle.
Months three to six: results you can repeat
You’ll make solid choices with less effort, travel with a simple plan, and bounce back quickly after busy seasons. Strength and endurance improve, recovery feels easier, and your routine becomes normal instead of a constant push.
Maintenance & Beyond
Maintenance isn’t coasting; it’s efficient effort. We’ll taper check-ins (biweekly or monthly), keep a couple of keystone habits rock-solid (30g protein at breakfast, color at every meal, daily hydration), and use quick resets after vacations or stressful weeks so small detours don’t become long ones. Then we zoom out: seasonal goal-setting, performance cycles, races, or body-comp phases that fit your real calendar. Think of coaching as part of your ongoing healthcare—like strength training or dental cleanings. You keep the system, the accountability, and the momentum instead of “knowing what to do” but drifting away from it.
Why hire a coach if you “know what to do”?
Because knowing and doing are different skills. An outside eye spots tiny gaps (under-fueling, vitamin and nutrient deficiencies, not enough fiber or sleep) that keep you spinning. Accountability helps you follow through when life gets loud. And having a person in your corner turns hard days into manageable days—and good days into momentum.
Ready to feel the difference?
If you’re tired of guessing—or you want to lock in what you’re already doing well—let’s talk. We’ll map your first two weeks, start small, and build momentum you can actually keep.