Nutrition Coaching

I'm currently offering 3 levels of Nutrition Coaching. I believe in a flexible dieting approach. No foods should be off-limits. Instead, by eating the right amount of fats, proteins and carbohydrates (even a doughnut!) we can reach our goals and live our lives without ever needing to go on a "diet" again. 

Level 1/$59 one time 

  • Body Fat Calculation based on current measurements 
  • Custom Daily Caloric Needs and Macronutrient Prescription for Flexible Dieting
  • Supplementation Guidance 
  • One-time assesment 
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 iron, magnesium, creatine, branch chain amino acids, etc. 

Level 2 / $99 monthly (two month minimum)

My most popular coaching program, this is a flexible diet with a holistic approach to learning how to eat to fit your macros. This is a monthly program that can be as on-going as you need. A two month minimum is required.
  • Body Fat calculation 
  • Weekly progress charted via measurements, weigh-in and photos 
  • Custom macro-nutrient prescription to fit your goals
  • Learn how to weigh, measure and meal prep
  • Goal Setting
  • Daily Food Journal Review 
  • Open communication with me via text and email at all times
  • Weekly Challenges to keep help you create new habits and maintain them
  • Billed monthly
  • Macros re-calculated based on changes in fitness, weight-loss, going on vacation, etc. 

Level 3 /$199 one time

Customized and personalized for your macros and dietary restrictions, this is a 14-Day Meal Plan. Everything weighed-out and measured for you, just follow the plan to success! If you're interested in a Zone meal plan, view more information here

To sign up for Nutrition Coaching or to discover which level is best for you and fits your needs, email me at 

Ask about student, couples and military discounts!


Client Testimonials 

"My first interaction with Courtney was seeing her do crazy heavy lifts and butterfly pull ups on the rig from across the gym. The way she looked and performed was extremely intimidating for me. I had seen people from my box liking 'Petite AthlEat' on Facebook and after checking it out I connected the dots to see it was Courtney's professional website.  After a few weeks of working up the courage to ask her about the nutritional coaching, I finally did and I am so grateful I did. We started with some basic measurements, weigh in, and photos.  When I emailed Courtney my pictures, I was so embarrassed and ashamed. Looking at the pictures made me finally admit to myself what I really looked like in the mirror. I had been doing CrossFit for almost two years and didn't look like I did.  Yes, I could lift heavy weights. Yes, I could run faster than I ever have. No, the fat wasn't vanishing before my eyes and the 'toned' look I desired was nowhere in sight despite eating "healthy". The number on my scale went up and even though I knew it was muscle gain, what I saw in the mirror felt like I was getting no where. I blamed it on medications because I had nutrition counseling before and only lost a little bit of weight.

From the beginning, Courtney promised that if I stick to logging and macros things will change. That promise was never broken! I wasn't judged for  how I looked, but instead encouraged and empowered by Courtney's reply: "I CAN do this!" The very first week the number on the scale went down, I lost inches, but most of all was seeing the photos being compared. I had a few detours during my 6 weeks of counseling; workouts were lighter than usual and extreme stress with things in my personal life. Through then entire program Courtney was completely understanding and tailored these changes to what my body needed. Not only did I see results but I learned what macros are, how they affect workout/non-workout days, and that I can eat normal foods to fit within what my body needs. I ate pizza, cheesesteaks, and my personal kryptonite- ice cream. By the end of my six weeks, the scale and measurements did no justice.  The saying "a picture is worth a thousand words" was the only thing I needed to see.

What I was feeling when I put on my clothes, how I felt overall during workouts, but most of all how I felt when I looked in the mirror... I cant even describe. My skinny jeans still felt skinny around my thighs (got to love quads!) but didn't fit on my waist. My nemesis brown shorts that I had been trying for over a year to fit into fit like a glove!

I am so thankful for my program with Courtney and the support she gave me throughout the entire time without feeling judged- even on days where my macros weren't quite where they should be.  From the very beginning, I put the work in to sticking to the program and in the end I got results but also a great mentor and supporter who believed I could do it, even when I thought I couldn't. It all started with a simple question and ended with more self-confidence then I have ever had. If you're hesitant to trying nutrition counseling with Courtney, step out of your comfort zone. You body and mind will be so glad you did!" -Keri Ann

"I stumbled across Courtney's website & Instagram a few years ago. I was hooked immediately. Her outlook and positive drive was very refreshing. Her 15 second workout videos inspired me to try out CrossFt for myself. I noticed a few months ago that she offers on-line Nutrition & Remote coaching. After a few weeks of working up the courage to enlist some assistance with my weight loss and to learn about nutrition, I sent an email. I'm so glad I did! 

Courtney is super friendly, helpful and supportive. She will answer any question you have promptly and honestly. I've been an athlete my entire life; starting with Tee-Ball and ending with College level basketball. But after College - real life started and that meant hours and hours of sitting in a Corporate office chair. I continued to "work-out" but was doing nothing to combat the Cafeteria that was on-site and offered all kinds of goodies that I could bring back to my desk and eat in secret. 

My weight ballooned to over 230 pounds. I had never been that heavy or unhealthy and I hated everything about it. I started searching the internet for quick tricks and tips to get the weight off. I had some minor successes but I didn't feel any of the things I was doing were healthy or sustainable. That's when I called in Courtney. I had managed to get myself down to 215 pounds... in six months. Since working with Courtney, I have lost 11 pounds and a few inches in 7 weeks. I initially thought Courtney was mad as a hatter when she sent my RX to me; it was over 1700 calories a day! However, I am no longer starving in my office and for the first time, I am well fed and rarely hungry. I now look forward to meal prep and how creative I can get with different meals. I'm not quite where I want to be weight-wise and I plan to continue to learn about food and the way my body is using that fuel. I'm on my second round of Level 2 Nutrition coaching and I look forward to working with Courtney as my personal journey continues. Courtney is a wonderful coach and works hard to keep you on track and keep you motivated. So if you are looking for a nutrition coach - give Courtney a call. Five Stars!!" - Kristen Peterson 


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

  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?

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

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

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

    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.

  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! :)

  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!

  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!

  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?

  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

  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?

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

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

  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!

  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!