I will be accepting clients for my REVISED and NEW 30 days of 1 on 1 Keto/Low Carb Accountability Coaching Program.....Yay!!
This program is different in that you get direct access to ME every day as your Keto, Low Carb, and Intermittent Fasting Coach. The lessons are automated each day, but DAILY check-ins and messaging are directly with ME. (M-F 9-5pm & Sat/Sun 12-3pm)
- No automated bots
- No pawning you off to other coaches
- No hours long zoom calls
- No intensive food journaling
- No back breaking gym sessions
- No more self-paced, self-learning online classes
- No Facebook groups for random check-ins
30 DAYS ONE on ONE Coaching with me 🤗
I’m averse to boring things. I like fun and doable things AND connection with my clients. It’s less than $10 per day to get started on a new system of healthy living.
The way I coach is very hands on with a high touch point between you and me. My new Nudge App Keto Accountability Program makes it possible for me to deliver daily content to you AND be able to text with my clients 1 on 1 in real time.
This way of Keto Accountability Coaching is such a dream for me…and so fricking organized. I know you will like it, too.
We start DAY 1 with an initial Health Assessment and go on each day from there.
- Access to me DAILY (M-F 9am-5pm and Sat/Sun 12-3pm Pacific Time) through MOBILE instant messaging on Nudge Coaching App
- FULL Keto & Fasting Lifestyle Workbook
- Low Carb Lifestyle intro, goal planning and stating your “Why”
- SAMPLE meal plans (Low Carb/non-therapeutic keto)
- Re-usable Meal Planning Template
- Food List~Low Carb Keto Friendly
- Snack List~Low Carb Keto Friendly
- Baking & Cooking Substitutions~Low Carb Keto Friendly
- List of the 50 Names of Sugar
- Daily text check & open Q&A
- Emergency dining out menu guidance via text
- Intro to Intermittent Fasting Workbook
30 day Keto Accountability Coaching Requirements
- Weekly weigh in
- 30 minute movement/exercise everyday
- Food plan everyday
- No alcohol
- Must follow 16:8 intermittent fasting schedule, you set the time frame
- Daily low carb/keto/intermittent fasting video educational tutorials and reading
You will have an initial call with me before we get started. You will also receive TWO SAMPLE KETO MEAL PLANS with grocery lists AND my full printable download KETO WORKBOOK/PLANNER.
Are you sick of the Facebook support groups? I am. Ugh…I’m done with that self paced low engagement system. No one ever really seems to care in those private groups. Facebook has it’s time and place, but Keto Accountability Coaching is not for these random Facebook Groups.
The 30 Day Keto Accountability Coaching Program starts with an initial call directly with me. We go over the details and daily requirements on that call. If you’re ready to get started click the link below.
30 DAY Keto Accountability Coaching Program
This program is a NON-THERAPEUTIC lifestyle approach to a Keto-Friendly and Low Carb Diet and Intermittent Fasting.
This is a MOSTLY texting 1 on 1 program. We start with an initial health assessment on day 1 so I can get to know you AND we can map out the 30 day journey. There is no strict weight or measuring of food because this is LIFESTYLE KETO & FASTING.
The goal of these first 30 days is to get started with the foundation of this Keto, Low Carb, and Intermittent Fasting lifestyle. We want this to be the last time you start a “diet”. We are looking for sustainable ways to live, be healthy, and feel great for life….RIGHT?!?!?!?!
Morning Check In
- How many hours did you sleep last night?
- What is your plan for today for two meals and snack?
- And the day’s plan for 30 minutes of purposeful exercise
- Tell me your intermittent fasting eating window
- What education will you listen to or read about that is helpful for your journey?
- Beverages for the day? NO ALCOHOL PLEASE
Bonus Check In Items…
I always think it’s great to reflect on what we are grateful for and why we are doing this program. There are so many ways we can care for ourselves, but also to check in with our overall health.
- Gratitude
- Stretching
- Monthly cycle or Menopause symptom management
- Hydration
- Stress level
- Breathing
- Pooping (yes, I said pooping)
The Simple Daily Plan
In Keto Accountability Coaching….All of these items above play a massive part in our overall health and weight loss. If things are off with you or if the scale is not moving I am going to ask about these things.
I will NOT give you a bedtime or tell you how much water to drink. We all know nothing good happens after about 10:30 pm except sleep…so go to bed at a decent hour.
The food choice are your to make. Every one will have different taste buds, different budgets, different likes & dislikes. One thing I can be sure that are a must for this Keto Accountability Program is that all food must fall into the LOW CARB ZONE.
You will get a food list and sample meal plans…but I don’t know who you have to feed in your house or if your allergic to any number of food items. Again…we can agree that all the food items on the list are low carb AND you get to decide whats for dinner.
Other Coaching Points
You know you should be drinking more water. If you refuse to drink water then we need to work on this and check in on it. The medical recommendation is half your body weight in ounces of clear water. We will shoot for 64oz per day.
Going poop every day is normal. If you don’t hit the john every day we need to address this.
Your menstrual cycle, or if your are in menopause, knowing how to read your body signals or where your cycle is at are a key piece to your overall health. Hormones are a key driver in obesity and weight management to say the least.
Exercise and the gym are NOT where you loose weight. However! However, daily purposeful exercise for at least 30 minutes per day is imperative for your overall health. Don’t get me started on showing you all the data on heart health, mental health, bone health, etc.
You can NEVER out exercise a horrible diet…but daily purposeful movement is necessary for your overall health.
An overbooked schedule is a recipe for a frantic life. I’m ok with you being super busy, but you must take a breath and assess your day. If your days feel like a scattered mess you can bet your ass we will be looking at ways to slow it down.
Evening Check In
This is where you tell me what actually happened in the day…
- What did you eat?
- Who did you learn from and what was the content?
- Exercise?
- Eating window?
- No alcohol, No sweets, No Keto sweets, No grains, No pasta, No bread, No chips….(ONLY HAVE FOOD FROM THE APPROVED LIST).
Sample Meal Plans
There will be a very simple 1 week long SAMPLE meal plan provided, AND a FULL year extensive meal plan with recipes included. However, I can not stress this enough…YOU get to decide what you want to eat from the “Low Carb Food” list provided.
Everyone has a different palette, cooking skills, budget, etc. Can you imagine if I told you that during the Keto Accountability Coaching Program you had to eat salmon 2x per week and eggs every morning…and you were allergic to salmon or you don’t like eggs?
You get to decide what you are eating. Don’t worry, I will be there every day via text to guide you along.
Every morning you will tell me what you feel like eating and what the plan is. I will hold your hand through that plan and we will tweak each day to assess satiety, hunger levels, and enjoyability of the food.
I can help with meal ideas, grab-n-go items, eating out, and menu assessment. Text me a menu or a link to a restaurant and we can figure out what you should order.
The point is that if I tell you what to eat then you will not be able to figure out what to eat when I am not there. The goal of the program is for me to teach you how to make these low-carb food choices ON YOUR OWN.
