Nutrition Coaching

I'm currently offering 3 levels of Nutrition Coaching. If you're not sure which one is right for you, feel free to contact me and together we can find the best fit!

Level 1
  • Body Stats Calculated: Body Fat, Muscle Mass, etc.
  • Custom Daily Caloric Needs and Macronutrient Prescription
  • Supplementation Guidance 
This is great for anyone who wants a more hands-off approach, but does not know how many calories a day they should be eating or how many grams of protein, fat, and carbohydrates they should be taking in. Clients have the option of having a Zone prescription, or Flexible Dieting prescription, or both. Depending on clients goals & needs, additional supplementation will be recommended, such as protein powders, creatine, sleep aids such as ZMA, fish oil, joint repair, etc. 

Calories and Macros are calculated for training and non-training days. 

Level 2

Everything from Level 1, plus accountability! This is my most popular plan. For 4 weeks, you'll be logging your food via MyFitnessPal, and I'll be reviewing the results daily. Here, clients learn how to weigh and measure and read food labels, they learn when to properly time their nutrients for optimal body composition (hello, 6-pack abs!). Clients will be eating Zone (balanced meals) or doing Flexible Dieting, I'll be here to determine which of the two is best for you. 
  • Calories and Macros are calculated for training and non-training days
  • Weekly Progress Photos
  • Weekly Challenge Goals
  • Proven results!

Level 3

Customized, 14-Day Primal Meal Plan, view more information here

Most people progress from Level 2 to Level 3 after they've learned to weigh, measure, meal prep and after they have gained their own level of accountability.
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Please email me at petiteathleat@gmail.com for pricing and sign up. 
Spaces are limited and fill-quickly, I apologize if I cannot take you on as a new client immediately. 

*I am not a licensed dietician and I cannot diagnose any health conditions. 



16 comments:

  1. This comment has been removed by a blog administrator.

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  2. This is something I might keep in mind for the future! I am currently trying to get my sugar eating under control because I know that I eat way to much sugar than I should. My only thing about the "zone" diet is that I ideally want to have an all vegetarian diet. Is that something that is possible with zone eating?

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    1. Yes, it definitely is. There are many protein sources that come from vegetarian options, I am a fan of many of them!

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  3. Did the price increase!? I was just on this page on 7/16 and 1-month meal planning was $100 :-(

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  4. I was wondering the same thing about price increase.

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    1. Yes, there was a price increase. similar services charge two or three times what I'm charging now. Also, due to client demand and just the sheer amount of time and detail that goes into planning each individual meal for each one of my clients, it had to be raised.

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  5. Would you be willing to sell your meal plan minus the consulting? I'm pretty good at being regimented but would love access to the meal plan! :)

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  6. Hi Courtney!!
    I LOVE your blog!! I had recently been considering doing zone (and maybe even paleo zone - eeek!). I love seeing what you come up with for meals - would you consider posting a typical day for you in the zone would be? Personally, I do better knowing what I am having for the week, and don't care if it is the same every day haha - I like to switch it up every now and then! How many blocks do you go with? I've got a nutrition cert, and enjoy playing around and testing out the best diet for me! And I like eating weird things....and my friends make fun of my concoctions haha, which is why I love your recipes, because they are the exact "weirdness" that I like!

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  7. Hi Courtney!
    I LOVE your blog!! I am so happy you are doing zone - recently decided to go for it, AND (gasp) paleo as well! I am not sure if you do paleo/zone, but I would love to see your block amount and what a typical day of eating would be! I love seeing your recipes - my friends make fun of me because I like weird and healthy concoctions, and some of your recipes are right up my alley! Would you also consider posting some of your zone recipes, regardless if they are paleo or not? Again, love your blog! I will be at the upcoming crossfit competition in Statesboro on sept 14 - are you in Texas or still in Atl? Would be crazy to see you there!

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  8. Hi!
    i just started crossfit and i was wondering...when you work out early in the morning before a WOD do you eat or do eat after the WOD?
    Thanks!

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  9. Love the post!!! Looks like you are helping many!!!

    The Zone was the missing piece to the puzzle for me and a pinnacle discovery in my training. I started feeling better both mentally and physically, which allowed me to push harder within my training and performance, thus resulting in a leaner, stronger, happier, and fitter me!!!

    Below is a post I wrote on my experience on the Zone and Paleo Diets

    http://myjourneyrx.com/2014/03/11/my-experience-on-the-zone-diet/

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  10. I'm trying zone & dairy free right now, but is it me, or is 11 blocks WAAAYYY too much food? There's no way I can eat all that! I consider myself a pretty big eater, and I do CrossFit, but that's still a LOT. I don't think I even eat half of that. Maybe a third. Can someone help me? How do I eat all that?

    So for a 3 block meal, you eat 3 blocks of protein, 3 blocks of carbs, AND 3 blocks of fat? Or am I not understanding it correctly?

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    1. For a three block meal you eat- 1 block protein, 1 block of carbs, and 1 block of fat

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    2. yes you a right a 3 block meal is 3 blocks of protein 3 blocks of fat and 3 blocks of carbs

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  11. Hi Courtney, I love your blog. I have been doing Paleo for about 2 years and decided to try Zone (day 3 woohoo). I think I saw that you eat Quest bars, do you add fat or carb blocks to them or just eat them as is? Thanks!

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  12. Curious, I did Zone(following the book) years ago(definitely wasn't exercising as heavily as Crossfit) and I remember the meal plan was so scant on calories. I was always starving and waiting for the next snack/meal time. When I calculated the calories its was just barely 1200cals/day. No wonder someone could lose weight so easily on it! Does the Zone plan you and Crossfitters do include way more calories?? Thx!

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