Your Guide to Achieving Wellness Growth

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Please use the new client form on the website for more information, and I will reach out to you to set up your free phone consultation with me.

Pricing, no matter the type(s) of the development plan, varies depending on your specific goals. Each program is custom-created to help you reach your personal goals. As a result of this, I need to gather more information about personal goals, lifestyle, etc., before I can quote you a price on your custom plan. My goal is to assist you in becoming a better version of yourself.

Yes, your custom program is all done 100% online. That includes custom nutrition, workouts (if your plan includes these), macro coaching, and both personal and professional development coaching.

I have extensive experience in personal and professional coaching and have been helping individuals become a better version of themselves for over 20 years. Additionally, I hold a certification in Macro coaching. Come join the community of over 1200 I have coached and mentored throughout my career.

You are charged monthly on the credit card of your choice. This is a recurring automatic charge.

No, you make monthly payments on your program.

While any programming is done on a month-to-month basis, I initially require a minimum of three months of commitment. No matter your program, this gives us time to build our relationship, get you into the correct mind space to be the most successful, and make any amendments to our planning, should we need it. You should definitely see/feel changes happening within the first three months as long as you follow the program.

Upon signing up, you will get an email with instructions on how to set up your account with my COMPASS app. Do not delete this email.

No. Depending on your coaching plan, I might recommend different books, articles, and/or podcasts to help instill a mindset or reiterate information. I might also suggest foods that might help you fit your macros, but there is no encouragement to purchase any additional items/products. Additionally, I do not earn any royalties or kickbacks from any products I might recommend.

Please contact the owner, Carrie, and she will help you complete this process.

I believe in the flexible dieting/macros approach to nutrition. This means you can eat what you want in moderation as long as it fits your macronutrient goals.

In addition to nutrition and wellness coaching, I am experienced in everything from confidence and self-esteem coaching to mindfulness, time management, networking and relationship building, communication, emotional intelligence (EQ), etc. Let's talk about your specific situation, and we can customize a plan based on your specific goals!

A reverse diet is exactly what it sounds like. The opposite of a diet or cutting calories. During a reverse diet, we slowly increase calories consistently to reset the body's metabolism, balance out hormone levels, and get the body back to functioning at its peak. The ultimate goal of the reverse diet is to have your body and metabolism functioning at their optimal levels. You may or may not lose weight while reversing, but your body will change.

If you hit your macros, then by the way the math works out, you automatically hit your calories. Focus on hitting your macros.

Every 1 g of protein = 4 calories. Every 1 g of carbs = 4 calories. Every 1 g of fat = 9 calories. So, if you hit your macro goal, you hit your calorie goal, no matter what. Also, remember that MyFitnessPal has user input data. Meaning, I can go in and say a slice of pizza is only 50 calories, and someone else can pull from my entry and log a slice of pizza at 50 calories. When logging food, try to log items with a green check mark in MyFitnessPal.

Protein is the most thermogenic of all the macronutrients, meaning your body burns a lot of calories simply by breaking down protein. Therefore, we keep protein high.

Remember, the ultimate goal of a reverse diet is to get your metabolism firing at its most efficient level and get your body back to its peak performance. If we can get you eating 500 more calories/day, and you maintain weight, that is a WIN.

The body is very smart and adapts to what you feed it. Each week, we conduct online check-ins to assess how your body is responding to the program and adjust numbers as needed.

Too high of protein can cause some bloat. If you are feeling bloated, I encourage you to let me know; we can make any adjustments to macros that may be needed. I also recommend a minimum of 25-30g of fiber/day for women and 30-35g of fiber/day for men. Make sure to drink a MINIMUM of ½ your body weight in ounces of water per day to help with bloat and constipation.

It doesn’t matter; at the end of the day, the total number of calories consumed is what matters most.

Nope. Calories in vs. calories out. It doesn’t matter when you eat those calories.

Eating protein within 30 minutes of waking up kick-starts your metabolism and gets it firing for the day. The faster your metabolism is, the more calories your body burns at rest.

I generally say a gallon/day, but the bare minimum requirement is ½ your body weight in ounces/day.

Total Carbs, not net carbs.

Yes. Your body processes alcohol as it would a fat, so if you drink alcohol, plan for that and eliminate fats from the rest of your day. Track alcohol as fat by taking the total number of calories in that alcohol and dividing it by 9 grams of fat.

Protein and Carbs.

Remember, the scale is only one tool we use to measure progress. You will also lose inches, and your body fat percentage will drop. On average, however, my clients lose 1-2 lbs/week and about 1% body fat/month.

Focus on protein and calories, and hit these two first and foremost. And enjoy yourself!

There are no “good/bad” carbs and fats. Food is food - it is just fuel for your body.

No, if you want something, make it fit your macros.

No food is “bad” or off-limits. You need carbs to fuel you; they are your body’s source of energy. Just consume them in moderation.

This is specific and unique to you, but the average length of time for a reverse diet is about 6–8 weeks.

The second phase of our program, called the cut (caloric deficit), is when we take some food away from the body after the reverse diet (phase 1). During this phase, your energy output is greater than your caloric intake, meaning you are taking in fewer calories than you are burning per day. This phase typically also lasts about six weeks.