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Ok ok, I will not keep you in suspense. I have not quit keto, I have spent the last 7 years of my life in a low carb ketogenic lifestyle. Low Carb and/or Keto is personally how I feel best. However I would consider myself metabolically flexible at this point. I can easily go in and out of ketosis. I do enjoy higher carb days one time per week and specifically lately have been on a more protein focused regimen that sometimes includes higher carb days as well. This is really what works for me and my current goals, history and lifestyle. You see that is the key...It is important fo you to do what works for you for those very same reasons. Although the majority of my clients begin with keto, many of them transition to other nutritional preferences over time, or perhaps there macro breakdown is adjusted based on how they feel and how their body is responding. Nutrition is not one size fits all! What works for some may not work for others.I have helped clients with many different nutritional requests reach their goals. The skills required for success can be applied to many type of nutritional programs. I call these long term success skills. Learning the right volume to eat for your goals, your minimum protein requirement, supplementation is all an essential part of any program. I am happy to announce that I am now officially offering flexible nutritional programs. I will work with you to put together a program that works for you and your lifestyle! Something you can sustain long term or perhaps something you can begin with and then help you transition to something long term. I have also added more support to my nutritional programs. All custom nutrition plans will include 4 weeks of access to my coaching portal and custom IOS App (this portal was previously reserved for only 1 on 1 coaching clients) Although the program does not include weekly check-ins you will have access to all the other resources within the portal, including messaging (to ask me questions) tracking tools , recipes and resources. I want to arm you with everything you need to be successful LONG TERM. So no matter what your nutritional preference is, whether it is Keto, Vegan, Carnivore, Pescatarian etc. etc. I can put together something for you! Perhaps you aren't sure what would be best, you can leave that to me and I will determine what is best for you based on the information you provide me in your intake form. I am officially now taking new clients for The Custom Nutrition Plans, but am still booked up on coaching thru January. If you are interested in a Custom Nutrition Plan take advantage now as I will be increasing the price effective 1/1/2020. Really excited to work with as many of you as possible! Take a look at the product description for a detailed listing of what is now included! If you are an existing client of mine and want a new Nutrition plan , you may do so at anytime for a discounted rate of $29, if you would like to add the 4 week portal access to that plan it's an additional $10. Perhaps you are on Keto but interested in transitioning to low car, or higher protein etc. Once you are an existing client you an purchase unlimited plans at only $29.. Please email me with any additional questions you may have. I will be going over more information on IG stories, stay tuned. Custom Nutrition Plan
$79.00
$69.00
Fully Customized Nutrition Plan based on your History Lifestyle and goals. Once you purchase you will complete a comprehensive intake questionnaire which I will use to put together a program that best fits your needs. When you complete your questionnaire you can specify your Macro preferences or allow me to select it for you based on your needs and my expertise.
** $69 ONE TIME CHARGE, No Auto Billing or subscription** 1 on 1 Coaching (4 weeks)
$199.00
April Coaching spots now available
I have developed this 4 week 1 on 1 Coaching program to help you accelerate your progress and reach your goals. Studies have shown that having a set accountability appointment with a coach drastically increases your chances of success and improves your adherence to the program. The 4 week program includes Everything in my Custom Nutrition Plan PLUS 4 weeks of hands on Support with me! During the 4 weeks I will be there every step of the way to answer questions, troubleshoot and support you! It's like having a personal coach in your back pocket! See Below to read everything that is included for only $199 ** Weekly Menu Planning - Existing Clients Only
$29.00
EXISTING CLIENTS ONLY One of the most time consuming and sometimes frustrating components of following a nutrition plan in the beginning is finding the right combination of foods that you not only like and enjoy but that fit your customized set of macros. Your custom nutrition plan already comes with a jump start meal plan that fits your Macros. Existing Clients Can purchase additional weeks of customized Meal Planning at a discounted rate of $29 . For each $29 add on you will receive 1 full week of meal planning The Meal Plan add on is fully customized based on the answers to your questionnaire. It will include a recalculation of your Macros as well. If you have specific requests for this particular Meal plan please specify it in your questionnaire. For example: Higher Protein, Weight Loss Stall, Easier Dinners, OMAD, etc. Many clients will send me a detailed list of everything they want included, they know what they want to eat but are not comfortable calculating everything and getting the correct portions to fit their macros Your order confirmation email will contain a link to complete your questionnaire You can use the questionnaire to indicate any specific requests for your meal plan for example, maybe you want it geared toward traveling, or you want me to incorporate some specific items that you have on hand, low carb bread, or snacks. Reasons for weekly Menu Planning
Optional: Add 4 weeks of Portal /App access for an additional $10
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Of course in a perfect world you eat whole nutritious food and avoid packaged snacks... I preach the same to my clients, however let's be realistic sometimes convenience wins. Also, its just nice to feel like you are having a treat sometimes right?! I personally allow myself one protein bar per day and on days that I'm out and about and just unable to eat my regular meals I will allow even more. These are my 4 go to favorite protein bars. I incorporate them into my routine regularly and have had no issues with any of these spiking blood sugar , keeping me out of ketosis or negatively effecting my progress. 1. Built Bar My absolute favorite go-to protein bar is from Built Bar . They have a soft chewy filling and are like unlike any other protein bar I have ever tried. They have tons of flavors and I have yet to find one that I do not LOVE. They are the closest thing to a actual candy bar that I have tried. The Macros are excellent. At only 110 calories and 15g of protein you can fit them into just about anyones macros. Use my code for a discount. CODE: MRSCEOJ Click Here to purchase 2. Stoka Bar Stoka bars are so delicious and I love how versatile they are. You can either eat them as a bar or even better yet crumble them and use it as a granola type topping on pudding or greek yogurt. My Favorite flavors are birthday cake and vanilla almond. They have a nutty texture super clean ingredients and great macros for the ketogenic diet. Use my code for a discount. Code: MRSCEOJ 3. Quest Bars Quest bars are like ole faithful for me. I have been eating them for 7 years. In fact they got me thru my Bikini Competitor prep days. They are so delicious and even better if you warm them up for 12 secs in a microwave. My favorite flavor is Birthday cake, but in all honesty there are dozens of flavors that I love. If you have not tried quest then you must be living under a rock. They are the most readily available bars for purchase in most retail locations and are always good when in a pinch when I am out and about. 
 I rescued Karma in 2011, she was 4 mos old. She was rescued from a Puppy mill, she was so matted she couldn't even walk properly due to all the knots in her hair. During her first visit to the vet he noted that she had severe Patella which basically is a hollow hip socket which means her leg would easily pop in and out causing pain and discomfort. He indicated that she would likely need surgery to correct it or would be unable to walk on all 4's eventually. Fast forward about 4-5 years just as the vet had predicted Karma's hip deformity was beginning to cause an issue. Her activity level changed , she wasn't able to run and jump like before and on most days she walked with a limp or not at all. It was time to schedule her surgery! Since her activity level had changed her weight began to creep up. She is healthy at 7lbs but when she started to limp badly she had ballooned up to 10.4 lbs. The vet recommended that she lose some weight before the surgery. He recommended a science diet reduced calorie kibble. This is now 2016 and at this same time I was now on the Keto Diet and hyper aware of ingredients. It had not dawned on me until now that perhaps my dogs could also benefit from a Ketogenic diet. After looking up the ingredients from the vet recommended kibble I decided that not only was I not going to give Karma that food but suddenly it sent me into panic mode that I had been poisoning all my dogs with what I thought was a high quality kibble. I began to research Keto for dogs and came across some pod casts on the topic as well as a website called the Keto Pet Sanctuary . I decided to make the switch! I figured it would be a great way to help Karma lose weight for her upcoming surgery. The Keto Pet Sanctuary website has a macro calculator to make the food yourself or you can use Valiant Raw Dog food or a combination of both. I decided to use both. When I have the opportunity to prep the food I do, when I get busy I feed her Valiant. I did not slowly phase out her kibble, I switched her to the raw diet cold turkey. I had read that once you start feeding your dog a raw diet, you cannot mix it at all with anything processed or cooked as it can lead to pancreatitis. The switch was easy, Karma had no adverse side effects at all and she LOVES the food. She never enjoyed eating the kibble, now she practically does flips when I pull out her dog food. Karma began to lose weight and over the course of the next 6 mos she went from 10.4lbs to 7lbs. Prior to the switch, not only did Karma have the bad limp, she also suffered from sever dandruff and itching. Well guess, what....her limp is 100% gone. She now runs and jumps like she never did before and her hair is silky shiny and she no longer has any dandruff. I cancelled her surgery as she no longer needs it. Apparently the pain and limp was due to inflammation caused by the fillers, carbs and sugar in her kibble. It was nothing short of a miracle. At the same time I transitioned Karma to Keto I transitioned my other 4 dogs as well. My Pitbull who is 10 no longer limps and my Boxer who is 2 has no more skin lesions and bumps from allergies to his kibble. Keto is the answer...for your pets too!   Keep in mind that you will need to feed the food in a clean stainless steel bowl each feeding. I purchased all the minerals needed from Amazon as well as the bowls. The most cost effective option for purchasing the food was thru Costco, I get grass-fed beef in bulk as well as broccoli. I alternate between the Raw patties from Valiant and purchasing and prepping food on my own from Costco. For the valiant food I do an auto ship from Chewy.Com to save an additional 5% . This can get expensive, especially for me with 5 dogs and 2 of them being a large breed, but they are like family and deserve nothing less. Keto Pet food Macro Calculator (Click Here)Valiant Dog FoodI use the sliders for the small dogs and the patties for the large dogs. I also use the freeze dried as a treats. Remember, once you go raw they cannot eat anything cooked even treats.
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Need Help with Keto?1 on 1 Coaching (4 weeks)
$199.00
April Coaching spots now available
I have developed this 4 week 1 on 1 Coaching program to help you accelerate your progress and reach your goals. Studies have shown that having a set accountability appointment with a coach drastically increases your chances of success and improves your adherence to the program. The 4 week program includes Everything in my Custom Nutrition Plan PLUS 4 weeks of hands on Support with me! During the 4 weeks I will be there every step of the way to answer questions, troubleshoot and support you! It's like having a personal coach in your back pocket! See Below to read everything that is included for only $199 ** Custom Nutrition Plan
$79.00
$69.00
Fully Customized Nutrition Plan based on your History Lifestyle and goals. Once you purchase you will complete a comprehensive intake questionnaire which I will use to put together a program that best fits your needs. When you complete your questionnaire you can specify your Macro preferences or allow me to select it for you based on your needs and my expertise.
** $69 ONE TIME CHARGE, No Auto Billing or subscription** I get asked this question a lot... How do I feel about cheat meals on the Keto Diet? In fact, a client asked me about this recently and I replied to her via email... Sometimes I just ramble on and on in email and don't even re read before I send. Only after sending the email did I decide to read my response to her and I had to stop and give myself a pat on the back LOL It's always been hard for me to fully articulate my philosophy regarding cheat meals but for whatever reason this day I nailed it. I'll paste the email below for you to read if you choose, but in a nut shell. Cheat Meals are essential to long term sustainability and results. They also help you to outsmart your body and keep it guessing. If you consume a predictable amount of calories every single day your body will learn to work around it trust me. So in short, cheat meals when done correctly keep your body guessing, teach you discipline and help you to stick to your Keto Lifestyle long term! Just keep a few things in mind: Cheat Day should be an active day, increase your calorie burn, the more you burn the more u can eat
 EMAIL (Truncated for Privacy) How you are feeling is completely normal. Perfectly ok to have a cheat meal and a cocktail or 2 on Valentines day. The key with cheat meals is that YOU are in control. You pick the day and what you are eating based on your plans, not because someone walked into your office with your favorite cupcakes… Does that make sense? The key to long term sustainable results is really maintaining discipline. The process of having a cheat meal actually trains you to have discipline. You cheat on your terms because you have decided to. The problem with going too long without one in my experience is that when you do finally have one, it can open some flood gates and be difficult to stop. Not to say that having one will be easy, you will have mixed feelings about it unsure if you want one, worried if it will ruin your progress etc. One weekly cheat meal NEVER has made someone gain weight. It’s scientifically impossible unless your meal was in excess of 6,000 calories. Where it causes an issue is when one leads to 2 leads to entire weekend etc. but that is why introducing a weekly cheat meal can be so important. It will help you to learn discipline it will also teach you how to only have one meal then right back to Keto eating. If you do ever get cravings for something you can just schedule your cheat meal and it makes you feel so much better. For example say you are craving pizza, knowing that you can have pizza in a few days because you are allowed a weekly cheat meal takes he edge off ,makes it bearable. If you were not supposed to have cheat meals and were craving pizza suddenly you would feel deprived and upset and would likely cave in then feen guilty etc. It might sound crazy but it really is all part of the process and the key to long term sustainable results where you aren’t yo-dieting but can live a life of balance and maintain your goals. Also, I recommend having your cheat meal as your last meal of the day, try not to have a cheat lunch because it will be hard to have a Keto dinner afterward. Best to have that as your last meal of the day and then the next day is a new day and you are right back to Keto eating. Honestly sometimes a Cheat meal will rejuvenate your motivation and even trigger weight loss. Learn My Ways..Let me help you to optimize your body to use Fat as Fuel. No more Yo-Yo Dieting. Get to your goal weight and stay there all while living a life of balance 1 on 1 Coaching (4 weeks)
$199.00
April Coaching spots now available
I have developed this 4 week 1 on 1 Coaching program to help you accelerate your progress and reach your goals. Studies have shown that having a set accountability appointment with a coach drastically increases your chances of success and improves your adherence to the program. The 4 week program includes Everything in my Custom Nutrition Plan PLUS 4 weeks of hands on Support with me! During the 4 weeks I will be there every step of the way to answer questions, troubleshoot and support you! It's like having a personal coach in your back pocket! See Below to read everything that is included for only $199 ** Custom Nutrition Plan
$79.00
$69.00
Fully Customized Nutrition Plan based on your History Lifestyle and goals. Once you purchase you will complete a comprehensive intake questionnaire which I will use to put together a program that best fits your needs. When you complete your questionnaire you can specify your Macro preferences or allow me to select it for you based on your needs and my expertise.
** $69 ONE TIME CHARGE, No Auto Billing or subscription**
Came across a great article regarding calories on the keto diet written by Nate Martins onhvmn.com.
It's a great read! Excerpt from the article below: Are All Calories Created Equal?The question sparking hot debates in scientific circles! The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed. When applied to weight control, this law translates to the basic formula: weight gain = energy (calories) in - energy (calories) out This traditional viewpoint argues that the food eaten is unimportant–a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake. The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fat–this is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet.1
Code: MRSCEOJ for 20% off Total Human
Or of you are looking to make a delicious shake or meal replacement try the Vanilla or Chocolate flavor! They are literally the best tasting protein powders I have tried! Try this Recipe! 
Often times people find themselves stalled on KETO and cant figure out why? Keto does not have to be complicated. in it's simplest form all you need to do is replace Carbs with Fats in your diet and watch your overall portions! My Custom Keto Plans now include my tried and true method for success on Keto without having to track Macros Keto-Quation™, but one important component is that you figure out how to avoid HIDDEN carbs!
This is an excellent article from Perfect Keto regarding hidden Carbs and keeping things simple! Click to read!
Need Help With Keto?
Has your progress stalled after some initial success? Or perhaps you just aren't sure if you are doing it right? Let me help you take the guess work out of KETO!
Custom Nutrition Plan
$79.00
$69.00
Fully Customized Nutrition Plan based on your History Lifestyle and goals. Once you purchase you will complete a comprehensive intake questionnaire which I will use to put together a program that best fits your needs. When you complete your questionnaire you can specify your Macro preferences or allow me to select it for you based on your needs and my expertise.
** $69 ONE TIME CHARGE, No Auto Billing or subscription** 1 on 1 Coaching (4 weeks)
$199.00
April Coaching spots now available
I have developed this 4 week 1 on 1 Coaching program to help you accelerate your progress and reach your goals. Studies have shown that having a set accountability appointment with a coach drastically increases your chances of success and improves your adherence to the program. The 4 week program includes Everything in my Custom Nutrition Plan PLUS 4 weeks of hands on Support with me! During the 4 weeks I will be there every step of the way to answer questions, troubleshoot and support you! It's like having a personal coach in your back pocket! See Below to read everything that is included for only $199 ** Check out my Transformation Gallery! |
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