Weight Loss Coaching for Real Life
You don’t need to give up the foods you love in order to reach your goals. You just need the right guidance to get you there.
Not sure which program is right for you? Below are all the details for each of our program options. I’ll have a personal conversation with you before you start, so if you’re not sure that’s totally ok!
1 Month Program
Name options: The Clarity Path, The Breakthrough Path
$465
Over the course of a month, you’ll work closely with your coach to identify your most significant barrier to weight loss and then develop and implement an individualized plan that addresses that specific obstacle.
This could be cravings, low energy, stress eating, digestive issues, navigating family commitments, or not knowing how to eat outside of a “perfect” week.
Weight loss may happen during this time, but there’s a natural ceiling to what’s realistic in five weeks. The real focus here is clarity, confidence, and momentum, so can stop guessing.
What That Looks Like in Real Life
Alana
Identified that afternoon sugar and carb cravings were her main obstacle to weight loss. Coach Trisha started by addressing the real problem: her lunch was too small and not balanced, which caused Alana to be hungry in the afternoons. Trisha gave Alana guidance on what was realistic for her to eat for lunch between work meetings and those afternoon cravings are now significantly reduced. She’s lost 3.6 lbs, is sleeping better, and her afternoon crash is now more of a dip.
Jen
Works in sales and frequently attends work dinners. Coach Kendal looked at the menus for restaurants she would be eating at and helped her identify what options would be a good choice. Jen is now far more confident ordering at work dinners without feeling anxious or “off track.” Her clothes are fitting looser, her bloating has gone down, and she’s lost 3.8 lbs. Jen was feeling so good that she continued with Kendal’s support, eventually losing 20 lbs. She’s excited to get a new headshot for her company’s website!
Marisa
Came in struggling with constipation and bloating. With coach Trisha’s guidance, she learned that low carb tortillas and cauliflower were bloating for her, and started drinking more water throughout the day which helped with her constipation. Her stomach has noticeably shrunk and she’s pooping every day. Marisa’s weight hasn’t changed, but her waist has shrunk by 1 inch! Now that her digestion issues have improved, she decided to continue with Trisha’s support to tackle her 15 lb weight loss goal. (I find that digestion issues need to be resolved/improved before weight loss can be effective)
Jordan
Was barely eating during the day and overeating in the evenings. With coach Kendal’s suggestions, she now rotates between three quick breakfast options that work with her busy mornings and is now starting to build lunch options she can eat during short nursing breaks. Because she’s not ravenous all day, it’s much easier for her to resist the break room snacks and potato chips and oreos (her kryptonite before) when she gets home at the end of the day. Instead, she has more energy in the evening to spend with her kids and lost 3.4 lbs.
This program is right for you if you….
Feel that you can ultimately make progress on your own, but want specific guidance and direction getting started. You want to make sure you’re doing it right and that not wasting your time doing the wrong things.
3 Month Program
Name options: The Foundations Path, The Confidence Path
$1095
The goal in these 3 months is to build a solid foundation of nutritional habits, so you can lose weight while feeling confident around food.
These habits will work with your life, not against it. You’ll build skills to navigate the day to day reality of the busy world we live in. Your personal nutrition coach will help you adapt to lifes changes.
What That Looks Like in Real Life
Sarah
Had gained 6 lbs in the last 6 months, and wasn’t sure why. She wanted to lose 10 lbs, and, more importantly, learn why the scale was going up even though she ate mostly clean, whole foods. Coach Kendal started by assessing her current food intake, and identified several places where hidden calories were adding up and causing weight gain. She helped tweak Sarah’s diet in small ways that still fit her lifestyle, like reducing the olive oil in her cooking, and adding vegetables to her meals so she felt more full while reducing portion sizes of high calorie foods. After 3 months, Sarah had lost 10 lbs, and decided to stay a bit longer to lose another 5 and practice weight maintenance so she wouldn’t have to lose weight again.
Dennis
Is a software engineer, but even with his sedentary job he worked out 6 days a week. He’d worked with a dietitian before, but she gave him very general advice that he didn’t find very applicable to his daily life. He wanted to look like he works out, and lose about 5% bodyfat. Coach Trisha looked at what he was currently eating, and gave him specific feedback on changes to make (for example, switching his morning latte to a cappuccino) and gave him easy recipes that he could eat while working. He actually works out less now than he did before, but with his diet changes the workouts are more effective. His muscle mass has increased by 3%, and his body fat percentage has decreased by 5%, and he lost 11 lbs.
Kristin
Her busy job as a nurse working night shift meant it was easy for her to forget to eat. Combine that with having two teenagers, and it’s a miracle that she managed to workout 4 days a week at F45. On top of that, she has an autoimmune condition that makes everything just a little bit harder. She didn’t have a lot of time or energy to dedicate to something new.
In reality, she was already eating pretty well, but coach Trisha helped her make a few key tweaks to actually start to see the scale move. Kristin needed 2 different strategies: one for her long days with 12 hour shifts at the hospital, and one for her days off. Each type of day presented it’s own challenges, and needed a different approach.
Trisha also encouraged her to save wine for special occasions and dinners out, instead of having a glass every night to unwind. That wine was increasing her inflammation, and making her autoimmune disease worse. After 3 months, she’d lost a full clothing size and 9 lbs. She also felt so much better that she was able to reduce her medication dosage. Kristin decided to stay for another 6 months to continue fat loss, maintenance and a muscle gain phase. Over time, she lost 25 lbs of fat and gained 6 lbs of muscle.
This program is right for you if you….
Want to both identify what is keeping you from losing weight, and also get support and guidance with a structured plan to put your weight loss plan into practice. You might also have a smaller weight loss goal (~5-8% of your bodyweight), or want to see what progress you can make in 3 months before reassessing your longer term plans.
6 Month Program
Name options: The Momentum Path, The Consistency Path
$2095, split into 2 payments
The goal in these 6 months is to not only lose weight, but actually allow you to develop the habits so you can keep it off long term. You’ve tried quick fixes before, and you know they don’t work.
This is my favorite program length, because this is where we see fundamental changes to your habits that feel (mostly) effortless to maintain afterwards. Our habits take a long time to change, but once they do, they become second nature.
Illness, travel, holidays, work stress, and the rest of life’s curveballs throw most of us off balance. That’s because during those times we put our health and nutrition on the back burner. Navigating those challenges with support and learning how to keep your health and nutrition in a stable place is the key to keeping your results long term. If you only know how to eat when life is perfect and easy, you don’t really know how to eat for real life.
What That Looks Like in Real Life
Chelsea
Was 205 pounds when she started, with a sedentary job at a financial office. She struggled with stress eating, and had lost and gained the same 20 lbs multiple times over the last 10 years. Her goal was to lose 30 lbs and reduce her stomach pooch from having 3 kids. With coach Kendal’s support, she lost 38 lbs in 6 months and is still going strong!
Chelsea and Kendal started by focusing on 1 key habit: planning out her meals for the week in advance. Between working full time and her kids’ sports schedules, this was a game changer. Now she doesn’t have to rely on willpower after a long day because she has a simple plan that makes sense for her. This wasn’t easy at first, but Kendal helped her plan realistic meals and kept her accountable to following through.
After a few months, Chelsea’s energy had improved so much that they added in daily walks and 15 minute workouts. Instead of feeling like a chore, the daily movement has helped her with her stress levels and gives her an outlet after sitting all day. Of course, in this time Chelsea has had work conferences, illness, vacations, holidays, etc that she has learned to navigate with Kendal’s support.
Heather
Was 175 lbs when she started, and her job as a realtor had her always on the go. She worked out consistently 5 times a week, but was frustrated because that hard work and sweat in the gym was not paying off on the scale or in how her clothes fit. Hypothyroidism and perimenopause were also concerns, and her bloodwork showed that she was prediabetic. She felt a bit lost with what to do next.
Coach Trisha started by focusing on the basics: eating consistent and balanced meals. This sounds simple, but it’s not! Heather’s job as a realtor meant that her days were unpredictable, and she had to learn to plan for the unexpected. Trisha gave Heather a structure that included 3 meals and 2 snacks with macro and calorie ranges for each one to make it easy to see if her meals were on target, without having a rigid meal plan. They created a list of meals that were easy for her to take in the car, and also fast food and convenience store options (because that’s just how days go sometimes). This worked with Heather’s chaotic schedule, not against it.
Within 3 months, her bloodwork had improved and she was no longer prediabetic. She was stronger and faster in the gym, and finally felt confident around what to eat after a lifetime of feeling lost and confused. After 6 months, Heather had lost 3 pant sizes and had a new problem: she needed a new wardrobe!
Amber
Felt so overwhelmed with all the information on the internet that she didn’t know where to start. She had been working out 5 days a week, but it wasn’t helping her lose weight. She’d also worked with a dietitian before, but found that it was hard to apply the general healthy eating advice she got in their once a month meetings to her daily life. Plus, her husband is a picky eater and didn’t like the foods on the meal plans she’d been given. She didn’t want to have to cook 2 different meals every night!
Instead of general advice like “eat less processed food”, Kendal gave her specific recipes and showed her how to make small changes to fit both her needs and her husband’s food preferences. Amber didn’t have to guess anymore, if she had a question she could just ask and get a quick answer. The weekly accountability was also key for weekends and special events. Instead of starting over every Monday, Amber had a plan going into the weekend. Even when things didn’t go perfectly (they never do!), it was miles better than it was before, and allowed her to finally make consistent progress.
She started by wanting to lose 20 lbs, but ended up losing 30 with coach Kendal’s guidance. They also focused on weight maintenance for 3 months, and after a year on her own Amber has kept off all the weight she lost!
This program is right for you if you….
Are all in and want this to be the last time you try to lose weight. You know what you want, and are ready to make long term, incremental changes to achieve it. You don’t want to waste your time with yo yo diets, and want to build habits that last and feel second nature.
Still not sure which option fits? That’s ok! You don’t need to decide now - the next step is for us to connect and talk about your goals and which option will be best. Life is complicated enough, I’ve got your back on this one!