🏋️♀️ Weight Loss Coaching for Women
This program helps you lose weight with steady, sustainable habits. No crash diets. No rigid rules.
Instead, we use simple steps, clear education, and supportive accountability.
The approach follows NASM’s behavior-change model. As a result, you learn what to do, why it works,
and how to keep going even on busy days.
- ✔️ Private sessions: weekly or biweekly
- ✔️ Evidence-based nutrition education and habit coaching
- ✔️ Support for portions, meal timing, cravings, stress, and energy
- ✔️ We aim for consistency and confidence—not perfection
📅 Duration Options:
🕒 Weekly: 45-minute sessions (4×/month) |
🕐 Biweekly: 60-minute sessions (2×/month)
🕐 Biweekly: 60-minute sessions (2×/month)
💰 Investment (8 Sessions):
💳 Pay in Full: $1,200
🧾 Installments: $325/month × 4 (Total $1,300)
Limited sliding-scale spots: $225–$295/month × 4 — by application.
💳 Pay in Full: $1,200
🧾 Installments: $325/month × 4 (Total $1,300)
Limited sliding-scale spots: $225–$295/month × 4 — by application.
What’s Included
- Intake and lifestyle assessment, plus baseline measures (weight optional), waist, and non-scale wins
- Weekly habit goals and simple trackers (food log, hunger/fullness, steps/NEAT, sleep)
- Meal-builder templates and a dining-out guide
- Trigger and craving toolkit, with quick stress and sleep upgrades
- Plateau playbook and a personal maintenance plan
- Between-session check-ins via Practice Better
- Collaboration with your clinician if desired; RD referral for custom nutrition prescriptions
8-Session Coaching Plan
- Start Strong. We gather your history and set a SMART goal. You begin one simple habit—protein and produce at each meal—and start your food log.
- Build the Basics. Next, we teach energy balance and satiety cues. You use three easy meal templates and a hydration rhythm that fits your day.
- Plan • Shop • Prep. Then, you learn a 10-minute weekly plan and a grocery system. You practice batch-cooking and right-size portions.
- Handle Triggers. After that, we map stress and environment cues. You practice urge surfing and mindful bites (start, mid-meal check, stop at 7/10).
- Mid-Point Tune-Up. We review progress and non-scale wins. If needed, we adjust timing, fiber, and protein (education), and set a NEAT plan.
- Life On the Go. You get a dining-out playbook, a travel kit, and holiday strategies. Flexible thinking replaces all-or-nothing rules.
- Plateau Playbook. When progress slows, we audit sleep and stress, nudge NEAT, and refine meals. You practice problem-solving reps.
- Maintain Momentum. Finally, we design guardrails, relapse-recovery steps, and a seasonal plan. You choose ongoing monthly or biweekly support.
8-Week Progression: Week-by-Week
Phase 1: Foundation & Assessment (Weeks 1–2)
- Week 1. Intake and history. Baseline measures. Barrier and trigger map. SMART goal. Start food logging and the “protein + produce” habit.
- Week 2. Learn basics: macronutrients, portions, and timing. Set a hydration rhythm. Pick one keystone habit and confirm accountability.
Phase 2: Build & Implement (Weeks 3–4)
- Week 3. Plan • Shop • Prep. Use a 10-minute weekly planning routine and a grocery list system. Practice batch-cook and portion skills. Add sleep and stress anchors.
- Week 4. Handle triggers and cravings. Redesign cues at home and work. Practice urge surfing and mindful bites (start, mid-meal check, stop at 7/10).
Phase 3: Skills & Real Life (Weeks 5–6)
- Week 5. Mid-point tune-up. Review progress and NSVs. If needed, adjust timing, fiber, and protein (education). Add a NEAT plan that fits your day.
- Week 6. Social and travel strategies. Dining-out playbook and a simple travel kit. Replace all-or-nothing with flexible choices.
Phase 4: Plateau Tools & Maintenance (Weeks 7–8)
- Week 7. Plateau playbook. Sleep/stress audit. NEAT bump. Refine meals for satiety. Solve your top two barriers with clear next steps.
- Week 8. Maintenance plan. Set guardrails, relapse-recovery steps, and a seasonal plan. Choose monthly or biweekly check-ins if you want continued support.
Across all weeks: we use motivational interviewing and CBT-informed tools, track progress (weight optional, waist, steps/NEAT, sleep, NSVs), and adjust early so habits stick.
Across all phases: we use motivational interviewing and CBT-informed tools. We track progress and adjust early.
How We Track Progress
Each week, you can track waist, steps/NEAT, sleep rating, and non-scale wins. Weight is optional.
We also review milestones at the start, Session 5, and Session 8. Then we adjust based on your real life.
Scope & Safety
- I provide education, coaching, and behavior-change support as a NASM Weight Loss Specialist.
- I do not diagnose conditions or prescribe custom calories or macros.
- For medical nutrition therapy, I refer to a Registered Dietitian and can collaborate with your care team.
- Please consult your clinician for medical concerns.
FAQs
Can you give me a meal plan? You get meal templates and sample rotations. For medical or highly specific plans, I refer to an RD.
How fast will I lose weight? Many people average 0.5–1 lb per week. We focus on habits you can keep.
What if I miss a session? We will try to reschedule within the program window. You still receive your habit plan and check-in.
Disclaimer & Terms of Service
- This program is educational and preventive in nature.
- It does not diagnose, treat, or cure medical, hormonal, or psychological conditions.
- I am not a licensed medical or mental health provider.
- You are responsible for any changes you make to diet, lifestyle, or supplements.
- Results vary and are not guaranteed. Please consult your physician before starting.
- Testimonials and affiliate links are illustrative. I may receive compensation if you purchase.
- In an emergency, contact local services or a licensed provider immediately.
🧠 Optional Add-On: Memory Rescue for Brain Clarity
If brain fog slows you down, add focused brain-support sessions. You will learn simple steps that boost sleep, reduce inflammation, and improve recall.
- ✔ Four private sessions for brain optimization
- ✔ Practical tools for sleep, stress, and memory
- ✔ Ideal for adults 40+ and high performers
Investment: $299 as an add-on
💬 Need Support, but Finances Are Tight?
A few sliding-scale spots are available. If this program fits your goals, please reach out. We can explore options that honor your commitment and the value of the work.
A few sliding-scale spots are available. If this program fits your goals, please reach out. We can explore options that honor your commitment and the value of the work.
For more guidance on metabolism and common fat-loss blocks, visit the
Wellness Blog.
Wellness Blog.