What is Nutrition Coaching?

Nutrition coaching focuses on behavior change through lifestyle, movement, and nutrition guidance to achieve YOUR goals.  Coaching does not aim to directly target or treat pathology or disease.  Some typical goals include:

  • Body composition: build lean body mass and lose excess body fat

  • Improve athletic performance with minimal change in body weight.

  • Improve overall health, energy, vitality with minimal change in body weight. 

  • Develop healthy eating habits to gain control over impulses.

  • Build muscle: gain strength and overall body weight.

  • Lose weight: lose fat and overall body weight.

How does it work?

We start with an assessment of your current eating habits and lifestyle, then choose ONE thing to work on at a time, so that small daily actions build into regular practices which build into sustainable habits.  There is no quick fix, no prescribed diet, just small steps that build one upon the other at whatever speed works best for you. Some examples of small daily actions include:

  • Eating a handful or two of veggies at each meal.

  • Eating one or two palms of protein at each meal.

  • Tuning into internal cues regarding fullness and hunger.

  • Eating meals slowly and savoring each bite.

  • Sitting down to eat (instead of eating on the go).

  • Making a “kitchen closed” sign to stop yourself from snacking when you’re not hungry.

  • Doing 5 minutes of body-weight strengthening.

  • Going to bed at the same time each night (because good sleep is SO important to metabolism!).

Most importantly, the daily action is specifically tailored to YOU - something you can feel successful doing each and every day until it becomes a habit you no longer have to practice, you just do!  We modify daily actions as they become habits, building slowly to effect behavior change over time. 

We utilize Precision Nutrition’s “Pro Coach” software to synthesize information, provide resources, and allow for daily check-ins.  Sonja is credentialed through Precision Nutrition as a Level 1 Certified Nutrition Coach.  Working with a coach keeps you motivated, accountable and challenged to continue to make these behavior changes over time, learning a LOT about yourself along the way, and ensuring you reach your goals and/or set new ones.

How long does it take?

This varies depending on your goals, but we ask that you commit to a minimum of 3 months, since behavior change takes time (and daily practice!).  The first visit will be 45-60 minutes and will ideally take place in-person.  Subsequent visits will be 30-45 minutes remotely, ideally scheduled out weekly.