Simply Energized Eating Program

For women who want to feel fitter and more vibrant without counting calories, spending hours in the kitchen, or busting their grocery budget.

Are you struggling with:

-trying again and again to “eat better”, but falling back into the same old patterns?

-eating too many processed foods

-not getting enough vegetables in your diet

-using sugar and caffeine to get through your day

-not being able to tune into your body’s cues for hunger and fullness

-habitual distracted eating (eating in front of TV, computer, while driving, etc.)

-using food to deal with uncomfortable emotions

-eating consistently throughout the day

-figuring out what you are “supposed to eat” to be healthy

-shopping for and planning healthy meals

You are not alone! MANY people today struggle with maintaining a healthy diet in today’s fast-paced, fast food world. Fortunately, there is effective help available. And the good news is, you don’t have to painstakingly count calories (or fat grams or carbs), devote hours each day to preparing complicated meals,  or spend a fortune on fancy “health foods” to eat better, feel better, and have a healthier relationship with food.

HOW I CAN HELP AS A NUTRITION COACH

I’m a certified Precision Nutrition coach with a Master’s degree in nutrition. I’ve been working in the food and nutrition field for over 20 years, and I am super excited about the Precision Nutrition approach to nutrition coaching.  This coaching method uses a habit-based, research-validated approach to help you create positive, permanent changes in your eating habits and relationship with food.

HOW DOES GROUP COACHING WORK?

The process starts with you completing a Food Skills & Behaviours Inventory, which will help you identify your current strengths and challenges when it comes to food and eating. Then, during the course of the program, we’ll use your strengths to help you build strong habits in your “areas of opportunity” (things you are currently struggling with). This is a systematic, customized and concrete approach that is practical and highly “do-able”, and does not require you to make an unrealistic amount of changes at once.

Once you have completed this program, you will have a solid base of skills to draw on to ensure you are able to stick with your new habits over the long term. You will have the confidence to eat in a way that feels good to YOU, that leaves your body feeling good, too!

Starting in January 2019, I will be offering the Simply Energized Eating program for groups of 8 people in person, and up to 12 people online (via Zoom videoconferencing).

A group approach can be beneficial for a few reasons – it helps reduce the cost of coaching services, it gives you a chance to connect with others who are working on making similar changes in their lives, and it allows you to have an accountability partner while you’re working on building new habits (all group program participants will be paired up into partners within their group). Plus, it’s just a lot of fun to get together and learn new things in a group 🙂

The Simply Energized Eating program consists of ten 75 minute sessions, 1 per week for 10 weeks. Basic class format is approximately 15-20 minutes for check in and accountability, 35-40 min presentation on the week’s topic, and 15-20 minutes for Q&A and troubleshooting.

What we’ll cover in the program:

Over the course of 10 weeks, we will delve into all the most common areas I see clients struggling with in their eating. I have carefully designed the course so we approach the topics in the order they will be most beneficial to you. The first 3 weeks we’ll focus on the development of key skills that will lay the foundation for you to succeed in the subsequent weeks.

By the end of each weekly session, you will have determined a specific, individualized skill or behaviour to work on for the coming week, that will bring you the most success in that area right now. We’ll refer back to your Food Skills & Behaviours Inventory often, to help you determine the most effective actions you can take in each of the areas we’ll be covering together.

 

Week 1: Introduction to Habit-Based Coaching, discuss Food Skills & Behaviours Inventory, Mindset for Success

Week 2: Mindful Eating Skills

Week 3: Creating an Environment for Success

Week 4: Simple Strategies for Moving from Processed to Whole Foods

Week 5: Creating Healthy Meals with the Precision Nutrition Plate

Week 6: All About Veggies!

Week 7: Building the Cooking Habit

Week 8: Breaking the Sugar Habit/Dealing with Emotional Eating

Week 9: Sleep & Exercise – Practices to Support Your Eating Goals

Week 10: Looking Back, Looking Forward – assessing accomplishments & next steps for continued success

All participants will receive a set of written materials to complement the weekly lessons. There will generally be “homework” assigned in between classes – this will involve tracking your success with building your new habits and checking in with your accountability partner, as well as occasionally completing a written exercise, journaling, or other similar activity.

Wondering if Simply Energized Eating is Right For You? Take this Quick Assessment!

If you’re intrigued, but not sure if this program is right for you, take a couple of minutes to complete the Food Skills & Behaviours Inventory right now – click HERE to download a copy. If your answers are mostly 4’s and 5’s, then I can tell you that no, you *don’t* need this program. If you have a lot of 1’s, 2’s and 3’s, you will definitely benefit a lot from joining us!

Register Early and Receive Extra Goodies!

I’m capping the enrollment for this course at 8 people per in-person group (16 people total) and 12 people per online group (24 people total). I also know most of us have a tendency to wait til the very last minute to make a decision about something, so in order to encourage you to sign up early and secure a spot, I’m going to give you a bunch of extra gifts if you register by December 14th!

Your bonus gifts will include:
1. An extra 60 minute kickstarter video call with me (on Zoom) before the program begins, with tips on how to prepare to get the most out of the program. and some time to answer individual “burning” questions you might have before we get started.

2. Four weeks of seasonally appropriate menu plans, with shopping lists and recipes

3. How to Grocery Shop Like a Pro, an excerpt from my book, Cheap Appétit.

4. My Beginner’s Guide to Bulk Buying Food

You get ALL of these bonuses, plus the full 10 week program, for just $225 when you register by December 14th! I will only be offering the course at this price for its initial run, after which the price will go up to $279, so by jumping in now, you’ll save $54, or nearly 20%!

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(Want to pay by email transfer? Send payment to yourfitnessgrooveATgmail.com and email the security code to the same address).

 

Next session starts the week of January 14, 2019!

I will be running 4 separate groups during this period, 2 online and 2 in person. There will be a maximum of 8 people per group in person, and 12 per group online to ensure everyone feels supported! In-person classes will be held in my in-home exercise studio in West Hamilton, near McMaster University.

Group #1 (In-person): Tuesday evenings from 7:30-8:45 p.m. Eastern

Group #2 (In-person): Thursday afternoons from 2:00-3:15 p.m. Eastern

Group #3 (Online): Monday evenings from 7:30-8:45 p.m. Eastern

Group #4 (Online): Friday afternoons from 2:00-3:15 p.m. Eastern

In addition to sending your payment, please complete a Course Registration Form HERE. You will receive an email from me within 24 hrs of registering (usually much sooner!) to confirm your spot.

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Upon completion of the group program you will have the opportunity to enroll in a special 3 month individual coaching program (two 30 minute sessions per month for 3 months) for $175. This will allow you to receive ongoing coaching support for nearly 6 months total, increasing the likelihood that you will stick with the changes you made during the group program.

*Please note, that for online services I am only able to work with people currently residing in Canada*

 

Photo credits: Unsplash.com – rawpixel (top) and Katie Smith (bottom)