Circle
of
Foods

My program will help
you understand what foods are best to include in your program. It will help establish new eating and food choice habits. This is referred to as your Circle of Foods.

Healthy eating habits begin as far back as childhood. Food preferences, tastes and meal frequency habits start developing in our early years when the family gathers around the table for meals. What foods were served? Was the diet balanced containing vegetables, lean meats and fruits or was it fried foods, bread and butter, meats high in saturated fat and sweets?

Healty eating is an educational process. Knowledge gained from my weight management program will guide you in meeting your weight management goals.  

The

American

Epidemic 

 

In the United States, obesity has risen at an epidemic rate during the past 20 years. Over 60% of the U.S. population

is overweight. In the

same population, obesity (estimated to above

30% body fat) has

nearly doubled from approximately 15% in

1980 to an estimated 27

percent in 1999, leading

to numerous health issues that can shorten life.

 

Meal Plans
 are developed
according to 
YOUR profile:

Weight Loss
Lean Body Builder 
Low Cholestorol/Low Fat
Low Fat Vegetarian
Mature Women
Low Carbohydrate
Heart Healthy
Performance Athlete
Energy Booster
Healthy Aging
On The Go
Teen Scene
Vegan 

************

GET STARTED TODAY!

Please contact
me for a
complimentary
consultation.

603-289-3088

NUTRITION SOLUTIONS

 

Keys to Weight Management

  • Eat three to five meals (including snacks) every day.
  • Drink plenty of water throughout the day.
  • Consume proper ratio of carbohydrates, protein and fat at each meal.
  • Eat enough “real” food; lean meats, low-fat dairy, carbohydrate rich foods.
  • Practice portion control.
  • Add resistance training to your fitness program.
  • Eat at least nine servings of fruits and vegetables a day.
  • Eat more grains, legumes and lentils.
  • Reduce your intake of saturated fat/trans fat (hydrogenated oils).
  • Eat at home more often.

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Benefits of Participating in a 
Weight Management Program 

 

  • Increased self esteem

  • Disease prevention

  • Weight control/Reduce Obesity

  • Bone Loss Prevention

  • Lowers Cholesterol

  • Teaches Healthier Eating Habits

  • Increased Quality of Life

 

Want to know exactly how you should eat to reach your fitness goals? Get yourself off and running with my nutrition program designed with the perfect combination of foods based on YOUR food preferances and goals.  

 

 

Whether you want to lose weight, gain weight or maintain weight, my weight management program begins with an initial consultation to collect personal profile data; current body composition, goals, exercise activity and present eating habits. From this information, I will be able to provide the following information: 

 

  • Estimated number of calories you typically consume.
  • Identify deficiencies in vitamins & Minerals.
  • Estimated calories needed to meet your weight management goals.
  • Provide meal plans & grocery lists designed to meet your fitness goals.
  • Establish a realistic date to reach your targeted body weight goal.

  • Educational and motivational handouts.

 

Programming & Consulting

  

 

12 Week Program.........$199    

  •  Initial consultation
  • Three body composition screens (1 initial/2 follow-up)
  • Three 7-day meal plans (beginning of 1st, 4th & 8th week)
  • Grocery shopping list with each meal plan
  • Dietary Analysis
  • Six 30-minute (face to face) follow-up consultations
  • Unlimited e-mail correspondance
  • 24/7 Telephone support 

8 Week Program.........$159 

  •  Initial consultation
  • Two body composition screens (1 initial/1 follow-up).
  • Two 7-day meal plans (beginning of 1st and 4th week)
  • Grocery shopping list with each meal plan
  • Dietary Analysis
  • Four 30-minute (face to face) follow-up consultations
  • Unlimited e-mail correspondence
  • 24/7 Telephone support

4 Week Program.........$99

  • One-time consultation
  • One body composition screen
  • One 7-day meal plan
  • Grocery shopping list

  • One 30-minute follow up consultation  

* Discounts for Personal Training clients *
and
Extreme fitness Boot Camp participants.

Personal Training clients who purchase/complete a minimum of
ten 1 hour PT sessions receive 20% off all nutirtion programs.

Extreme fitness Boot Camp participants who purchase/complete one 
full bootcamp session (12 classes) receive 15% off all nutrition programs. 

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Numerous studies show exercise COMBINED with proper nutrition are critical to reaching your weight management and fitness goals.
One DOES NOT work without the other. 

Exercise + Proper Nutrition = SUCCESS! 

 

Program Details

 

Initial Consultation (60 min):
We will review your profile questionnaire, discuss and establish goals and determine a realistic timeline in achievement of your goals. You will receive and review your initial 7-day meal plan. 

 

Body Composition Screen:

Initial body composition screen consists of weighing in,  9-site skin fold measurements and 7-site circumference measurements. You also have the option for before and after photos. Measurements play a key role in establishing a starting point and will allow us to measure progress making adjustment along the way (initial Body composition assessment will be conducted PRIOR to initial consultation).

 

Meal Plans:
Your 7-day meal plans will consist of  6 meals/snacks per day. Each meal is broken down with the proper ratio of carbohydrates, protein and fat for each food item on your menu. The total caloric intake for each day is precisely adjusted in accordance with your weight management goals. It is best to stay within 10 percent (plus/minus) of the total calories outlined on your daily meal plans. 

 

Grocery List:
You will receive a grocery list which matches all food items on your meal plans. This will simplify your shopping experience eliminating guesswork which will ensure compliance with your meal plan.

 

Dietary Analysis:

Upon completion of a 3-day food diary in which you will document ALL food intake, we will look at your current eating habits as compared to what is recommended to achieve your fitness goals. This will help us identify potential deficiencies of specific macronutrients and vitamins and minerals that are necessary for optimum health.   

 

30-Minute "face-to-face" Consultations:

During our weekly meetings we will discuss your progress, make necessary adjustments to your exercise program, review your fitness journal, review current meal plan and make adjustments with a new meal plan for the 8 and 12 week program. (For enrollment in the 8 and 12 week program, consultations are scheduled every two weeks). 

 

 

24/7 Telephone Support:
Use your phone consultations in conjunction with face-to-face consults to discuss and review fitness goals, work through exercise dilemmas and discuss new strategies for continued progress towards your fitness and weight management goals.

 

 

 

 

 
"Life consists not in holding good cards, but in playing those you hold well." -Josh Billings