Let’s take the mystery out of macros so women can feel better than ever -
lean, strong and powerful
lean, strong, and powerful
Tell me, which of these describes your current nutrition dilemma?
Now, brace yourself: All of these struggles have the same solution. Free + Fueled Coaching is that solution.
i want you to imagine what it will be like
i want you to imagine
what it will be like
why free + fueled coaching?
why free + fueled
Most of us have a hard time thinking of a “diet” as anything other than a restrictive eating plan. If you grew up watching Mom try everything from Weight Watchers to South Beach to Atkins, I bet the conversation around food in your home was always tied to weight.
That was also reflected on every TV channel and magazine cover. Because what did Carrie Bradshaw, Rachel Green, and Kelly Kapowski have in common besides great hair and never-ending problems with men?
Their slender physique.
If you grew up hearing these messages, watching these women, attempting to change your body weight or size, I promise that your understanding of how much you need to eat is extremely warped. I’m here to help you push the hard restart button on your nutrition beliefs so you can do what’s actually right for your hormones, metabolism and unique body – and it usually starts with eating more!
What’s different about this coaching program?
what's different about
this coaching program?
By partnering with me and my team for coaching, you will learn how to eat a balanced diet using a macros approach. We’ll work together to tailor your macronutrient targets to improve your hormones, support your metabolism and achieve your best body composition.
And, let’s be real here, we’re not just prescribing you some “macro plan” and sending you on your way. You can count on your coach to dig way beneath the surface by looking at your greater health picture, which includes your adrenal, thyroid and micronutrient status. Because, believe me, your body is as unique as your goals—and I know the importance of considering your stress levels, sleep habits and gut health in order to get the results you deserve.
We specialize in
- The reverse dieting strategy out of long-term undereating and overtraining
- Taking an individualized approach for the purpose of normalizing hormones and metabolism
- Creating sustainable, stress-free fat loss plans
- Support training for endurance and strength athletes
Step 1. Deep Dive into Personal Assessments + Hormone Testing
Step 2. Development of Personalized Plan
Step 3. Virtual Initial Consultation + Review of Personalized Plan
Step 4. Application of the Recommendations
Step 5. Ongoing Guidance, Support, Telephonic Coaching Conversations
Step 6. Graduate Coaching
Step 7. Enroll in the Macros Membership
what happens at cycle end
Because we start by looking at your health “beneath the surface” with hormone testing and extensive assessments, you will have a greater understanding of what to eat and why it’s best for you at the end of our work together. Remember, this is anything but a if-it-fits-your-macros, cookie cutter plan – it’s a unique-to-your body and your learning style approach.
The confident, strong and macro-master you will be six months from now will have trouble remembering what it was like to avoid social events simply because you were too anxious about straying from your diet. You’ll be free of the binge-shame-restrict-repeat cycle. You’ll realize you haven’t felt the urge to “start over on Monday” or “reign it in” after “being bad” in who knows how long! In fact, these words aren’t even in your vocabulary anymore.
As you grow through coaching, you’ll become empowered to make smart decisions about your nutrition. You’ll better understand the signs and signals that your body is giving you and know exactly how to honor them.
If I have your focus and commitment for six months, you will be transformed into someone who is able to tackle your main health, body composition and athletic performance concerns. Should we decide that you’d thrive with a little additional support at the end of our cycle, you’re invited to remain a part of the Macro Membership. As a member, you’ll apply everything you’ve learned through coaching, continue to track your macros as you see fit for your lifestyle while leaning on me to troubleshoot should you need it. Macro Members enjoy exclusive access to products and services not readily available to the public, guest expert interviews, live Q/A sessions, and access to fresh, new macro-balanced whole food recipes each month.
here's what's included in coaching
here's what's included
An expert coach will consolidate your food diary and health assessments against your goals to create a vision for our six months of work together. We’ll teach you how to adopt a macro-based balanced eating approach and apply it to any eating situation to which you find yourself so you’re always in the driver’s seat of how you feel—satisfied after meals, stable in mood, focused and energized.
Far more detailed than a weekly weigh-in, your coach will ask you to reflect on your sleep, stress, digestion and other variables that absolutely impact your progress—and that can be influenced by targeted food and nutrition strategies. This is where we use feedback to refine your calorie and macronutrient intake as well.
Ever want to have a nutritionist in your back pocket for quick questions, menu reviews, or myth busting? Now you can!
Are you ready to get off the diet hamster wheel, ditch restriction and nonsense food rules to find out what really works for you?
meet your coaches
Jessica has always been a competitive athlete at heart, but struggled with body image issues as a young girl. Striving to be lean led to over exercising and undereating throughout college and into her early twenties.
In pursuit of being lean, Jessica found herself running 4+ miles on top of her gym time – all while eating less than 1400 calories. It was a vicious cycle of adding more exercise and eating fewer calories until her early twenties.
Jessica found Crossfit in 2013 and she instantly fell in love. She knew she was in the right sport because value was placed on what her body could do – strength, power and agility and not what her body looked like. Jessica’s passion for the sport grew and she started to truly accept her body and its amazing abilities. Food was no longer scary or forbidden and exercise was no longer intimidating or a punishment.
Jessica started tracking macros to improve her athletic performance in Crossfit. In order to be competitive in the sport, Jessica had to seriously prioritize nutrition. To gain muscle and strength, as well as properly recover from her grueling training schedule – she had to eat! Now, she’s teaching a macros approach to her clients so they can be free and fueled as well.
Emily will tell you she used to substitute margarine for butter, blotted the oil off on her pizza and skipped the guacamole. She told herself frozen Healthy Choice meals were enough to satisfy and FiberOne bars didn’t taste like cardboard. It wasn’t until a total meltdown over her family’s “bad for you” banana bread recipe that she realized she needed a big wake-up call around her relationship with food.
Even as a practicing Registered Dietitian on her way to a Master’s degree, she realized her own eating approach wasn’t working. She was hungry, cranky, unmotivated, bloated, puffy, and only 23 years old!
It was with Crossfit that Emily first learned about the concept of tracking macronutrients. Macros was associated with sentiments like “drop weight fast!”, “eat whatever you want if it fits your macros”, and “shred fat and get ripped!” which was hardly appealing to her, let alone the average gym-goer. Emily set out to put a “real world touch” this bro-science nutrition approach using her professional training. She’s committed to helping her clients feel, look and perform at their personal best by using a macros-based approach.