personalized Nutrition, behavior & body image Coaching
The Eat with Ease framework is an evidence based coaching method that will teach you how to feel at ease around food, lose fat without dieting, create positive behavior change and feel at home in your body.
In Eat with Ease personalized coaching we work on skills in three key areas:
What, why and how to eat so you can lose weight without counting calories and feel at ease around food
Behavior change so you can make the changes you know you want and need to make and finally stick with them
Body image fundamentals so you can shift the way you see your body and feel at ease in your skin.
What can I expect from personalized coaching?
Partnership, collaboration, empathy, customization; coaching is not about telling you what to do, it is about learning skills and working together to figure out what meets your needs, goals, preferences and lifestyle
Establish your core values so all of your choices around food, exercise and self care are in alignment with who you are rather than being driven by external pressure and expectations
Clarity on why you want to lose weight and how that weight loss will impact your life
Sustainably lose weight without counting calories and keep it off for good
Break out of the chronic diet cycle where it always feels like the next one will be “the one” if you can just get enough motivation to stick with it
Identify what and how food actually works for your body and lifestyle using biofeedback
What foods make you feel full, what foods leave you feeling hungry and how to build meals that are not just nutritious but also filling and completely satisfying
Uncover and address the reasons why you turn to emotional eating and learn skills to productively cope with hard emotions
Rebuild self trust around food— know exactly what, why and how to choose food so you can feel awesome and stay aligned with your goals
Improve negative body image including abusive self talk, scale obsession/avoidance and excessive body checking so you can be more present in your own life
Develop and strengthen body confidence so you can finally feel comfortable and content in your own skin
Finally change the long held beliefs and behaviors that are keeping you stuck in old patterns around food and body image so you can make changes that last for life instead of just the 8 weeks of a diet meal plan
learn what, why and how to eat so you can lose weight without dieting
The Eat with Ease framework teaches all of the skills you need to feel at ease around food and in your body, for life. You will never have to diet again. Here's what we work on together in 1:1 coaching:
Learn to prioritize nutrition, satisfaction and fullness with my signature nourishing/satisfying/satiating food framework
Learn how to identify and choose efficient sources of protein to maximize fullness and minimize cravings and snacking
Somatic and breath based practices to relearn hunger and fullness cues and identify triggers for cravings
Food tracking options to finally understand what foods work for you and what foods don’t and better understand your intake and eating habits
Understand how your metabolism has adapted to your lifestyle/history of dieting and how that plays in to your fat loss goals
Create structure around meal timing, portions and environment
Reframe the good/bad labels around food and behavior and incorporate all of your favorite foods without guilt
Create shopping lists and meal ideas that prioritize protein, volume and fiber
Learn behavior change skills so you can actually do the things you say you’re going to do. and stick with them.
Figure out what your values are so that you make changes that actually matter to YOU and reflect who you are
Learn how to pause so you can make thoughtful, intentional choices instead of acting on autopilot
Learn how to notice name your feelings and thoughts to create more awareness around your behaviors
Get clarity on what you can and can’t control and how to take action accordingly
Respond to abusive, negative self talk to slowly shift your thoughts
Identify small, doable skills and practice them one at a time instead of being stuck in the all or nothing boomerang
learn the skills to improve your negative body image so you can finally feel at ease with how you look
Learn to think about what your body does for you rather than only how it looks so you can stop relying on your size and shape for your self worth
Identify your negative body image triggers and behaviors so you can be ready for them and know how to respond in a productive way
Understand the difference between facts and your feelings about your body
Use movement and exercise to connect to your capability and strength
Learn how to use clothes, hair and makeup to feel good regardless of your size and shape
There is a physical, emotional and mental transformation that happens as you move towards food and body freedom.
A way of life where you no longer have to exist in fear of unplanned dinners out, late night cravings and your kids’ snacks lurking in the kitchen cabinet. Where you no longer cry in your closet because you hate how all of your clothes look. Where you aren’t planning yet another diet to start next Monday because you lost motivation with the last one and “blew it.”
Coaching is entirely about the effort, not the outcome.
If you are focused on the end result, you’ll miss all the good stuff.
And it takes time. How much? For most people it’s about 6-12 months.
I always remind clients that a lifetime of beliefs and behaviors around food and body image don’t get unlearned in 3 months and it’s completely normal for this process to take time—there is no urgency and there is no finish line.
We work together to integrate, practice and build confidence with the foundational skills
Until you are at a point where the effort becomes effortless, you’re losing fat and food freedom and body confidence are now just your way of life.
Yes, some days will still feel challenging; because you’re a human, not a robot. But those days will be few and far between. Self trust around food, confidence in your actions and a deep connection to knowing what works and what doesn’t will be rooted in place--forever.
what’s included:
90 minute kickoff call
2 45 minute monthly check in calls
Unlimited support between calls via text/voice text
Skill building worksheets and exercises
Food shopping lists/meal ideas based on your preferences
Development of your personal values framework