Nutrition Coaching

Initial Consultation (10 minutes)– Briefly discuss current nutrition/exercise habits and goals for progress, introduce service packages and program to see if it’s right for you, review forms for completion before comprehensive consultation

Free

First Month Start Up

-First month includes:

  • comprehensive consultation (45-60 minutes)– Review client information, kitchen makeover assessment, and three-day dietary record; complete body composition measurements, performance benchmarks, and initial photographs; discuss and identify outcome goals; establish 1-2 individualized “healthy habits” to begin
  • goal-setting session (30-60 minutes)-Outline behavioral goals in-line with outcome goal, identify number of habits to address weekly, set target dates for habits and behavioral goals, set schedule of check-ins for further appointments
  • and two (2) check-ins (20-30 minutes)-Each check-in is individualized based on habits, goals, and progress.  These are client-focused, meaning you drive the direction of discussion and the areas to be addressed.  These may include dietary analysis based on report or tracking, discussion of progress with the established healthy habits and/or troubleshoot any issues or barriers, identification of trigger foods and possible replacements, preparing for the upcoming week, establishing routine or adjusting routine to better meet goals, etc.  One check-in each month will include body composition and performance assessments to track progress.

First Month Start-Up: $145

After your first month, weekly check-ins (4-5/month)

Weekly Check-Ins: $99/Month

After six continuous months of weekly check-ins, you may choose to continue with weekly check-ins (4-5/month) or bi-weekly check-ins (2/month)
Weekly Check-Ins: $99/Month
Bi-Weekly Check-Ins: $60/Month

Stand-Alone Nutrition Education Session

This is designed for someone who has questions about their current nutrition plan or wants to get some insight about nutrition without the commitment of weekly check-ins. This session is 1 hour in length and can focus on nutrient education, caloric intake review, grocery shopping and meal planning tips, and more. You’ll also receive an individualized outline of your food intake for meals based on your goals. You can utilize a template guide to pick and choose the food options you’d like that will fit into your plan. This option does not include any additional coaching or check-ins and is a stand-alone purchase.

$99/session

Personal Training
@ Roanoke Valley CrossFit

All training sessions are 1 hour in length which includes warm up and mobility.  Focus of the session relating to endurance, strength, sport-focused or combination will be based on client’s goals discussed during first session and will be adjusted based on progress and feedback during future training sessions.

$60/session

Pre- & Postnatal Personal Training

@Roanoke Valley CrossFit

All training sessions are 1 hour in length. PPPT training is different from personal training because it focuses on the unique needs of the pregnant or postpartum person. If you’ve been cleared by a physician to continue or begin exercise, please reach out to talk about your individual needs and goals. Some of the areas that may be worked on are: maintaining fitness throughout pregnancy, learning how to engage and relax the pelvic floor, and improving core strength and function.

$60/session