INT Group Coaching provides you with everything you need to lose fat, build muscle, or both! You’ll receive custom macronutrient targets, an 8 week meal plan with recipes, prep guides, and grocery lists, plus mindset coaching and accountability!
I use a protein-centric, low carb Paleo approach. Paleo is a focus on real, nutrient-dense foods and includes meat and seafood, fruits and veggies, and good fats.
I am a Nutritional Therapy Practitioner and a Certified Health Coach. After almost a decade of coaching, I’ve found a protein-centric, low carb approach to be the most effective and sustainable nutrition plan. Protein is essential for building muscle, burning fat, and providing satiety. Dropping carbs to a reasonable level supports fat loss and reduces cravings.
You may notice I didn’t mention fat- of course fat is important! But the biggest downfall of many low carb plans is the overconsumption of fat. A high-fat approach will help you lose a lot of weight initially, but it’s common to hit a plateau. This is where protein becomes essential.
Finding the ideal balance of fat and protein intake is beneficial for anyone, no matter where they are starting in their health and fitness journey.
I will deliver an individualized macronutrient targets based on your goals. During the coaching, I will help you implement and sustain eating to your specific targets.
If any of the above are something you can’t agree to at the moment, that’s cool! Come back when you’re ready!
Each coaching session will be limited on total participants. My goal is to be able to provide an intimate setting where you’re not just another face in a group.
For 8 weeks, we’re family!
Do I have to follow your workout plan? Or can I keep doing what I’m already doing?
Exercise and nutrition go hand in hand, but in order to make the most of both you need to be intentional. This program is best suited for those doing strength training, high intensity intervals, yoga, walking, and short to medium distance running for one hour or less per day that have a fat loss goal.
As long as your current workout program falls into the above parameters, you will be able to successfully implement these macros.
If you have competitive goals, I can help you with private, one-on-one coaching.
I’m a Vegetarian/Vegan. Can I do this program?
Anyone is welcome, but I have spent many years studying and testing out different nutrition options and have found what works for the majority of my clients is a balance of animal & plant based protein, fat, and carbs. Because of that, I do not currently offer vegetarian or vegan options with this program.
EXACTLY how do I cancel auto enroll?
Why do we have to do our group on Facebook? I hate Facebook.
Can I send you personal messages to discuss things I’m too embarrassed to talk about in the group?
I understand sometimes we have personal situations that are hard to discuss with large groups of strangers. If you need to share something personal, you can do so by email. However, the value of group coaching IS the group. So I will post your question anonymously and provide my answer. I also reserve the right to re-direct you to one on one coaching if your personal situation becomes unconducive to group coaching.
I’ve failed more times than I can count with regard to putting myself first, and getting my health under control. What about this program is different?
I have found that people fail at nutrition plans for a few specific reasons.
First, they are doing plans that are far too restrictive and do not focus on real, nutrient dense foods. The foods in this will program fill you up rather than break you down.
Second, people fail because they do not take into account the personalities they were born into. Have you ever noticed that you can’t seem to stop eating cake when someone else can take one bite and says “that’s too rich?” Or that you can’t complete a challenge without someone holding you accountable while some people can DIY all by themselves? It comes down to personality. In this group, we will explore what makes you unique and I will teach you how to work within your natural boundaries. Not push against them.
This program will also teach you how to make the most of the time you have and takes into account the fact that life gets hard. I will educate you on how the human body works and what big (and little) changes you can make for yourself that will add up to success. This program also focuses heavily on small wins; both scale and non-scale victories, that help keep you encouraged.
Besides weight loss and increased fitness, what other benefits would I expect to see with your program?
SO much more! Weight loss and increased fitness are side effects of a healthy inside. It is very common to see improvements in lab data, energy, sex drive, sleep, and stress levels. I will also teach you to approach nutrition with a better mindset, which will carry over to the rest of your life.
time you have and takes into account the fact that life gets hard. I will educate you on how the human body works and what big (and little) changes you can make for yourself that will add up to success. This program also focuses heavily on small wins; both scale and non-scale victories, that help keep you encouraged.
Can the meal plan be adjusted to fit a family? I have children and would love to avoid making meals for myself separate from those my family eats.
Yes! Every family has different needs in this area, but this is part of our coaching conversation. I will help you make this change palatable for your family. If you can’t get your household on board, we’ll coach through this- defining your role as the cook of the family and how to bring everyone to the table (literally and figuratively).