Nutrition

• In Phase 1 we take our clients back to the basics and help them build their foundation for a healthier relationship with food. We focus on preparation, time management / eating on a regimented schedule, and creating more self awareness around our decisions with foods / portion control.
• Why is preparation important? The number one reason individuals fail to find long term success is because they lack the ability to prepare efficiently on a daily and weekly basis. We help with this by helping you become clear in your schedule and learning how and when you can appropriately set yourself up for success in your nutrition goals.
• Eating on a regimented / consistent schedule: Once you become clear in your schedule we move into helping you create consistent eating patterns on a daily basis. Consistency is key to our health, fitness, and nutrition goals. This is where we break the inconsistency of on again off again hamster wheel cycles.
• Creating self awareness and managing portion control: Learning HOW to build a healthy plate is imperative to your long term nutrition goals. You’re never going to not travel again or not enjoy a night out with friends and family. The holidays aren’t going anywhere and we never want you to miss out on the moments that mean the most to you. We teach our clients how to build a healthy plate effectively and create more self awareness around our emotional and mindless decisions we make around food so you can better understand how to make the best decisions for your body, life, and goals! Nutrition is not a one size fits all and you know your body best, we help you get in tune with that. By creating more self awareness and confidence in your decision making around food the greater chances you will have at preventing relapse behaviors and habits that are landing you here in the first place.

How do we do this exactly in phase 1?

We start all of our clients off on a meal plan only basis in phase 1. This takes the stress off of those that struggle with “idk what to eat”, “how to eat”, or “when to eat”. We eliminate the guesswork for you so you can focus on what really matters, enjoying the foods you love and creating the basic foundations necessary heading into phase 2. In this phase we start teaching our clients how to implement single item food swaps for each macronutrient food group so they are successful in the second phase of our nutrition programs.

Everything you will know coming into Phase 2:

• What are macronutrients
• How to build a healthy plate
• How to meal prep efficiently
• How to read a nutrition label
• How to efficiently shop at a grocery store
• How to read nutrition labels and apply them to macros
• Portion sizing leading into food swaps
• How to do a food swap
• What is protein and why is it important?
• What are carbohydrates and why are they important?
• What are fats and why are they important?
• How To Do A Food Swap with each macro all together. Grocery Shopping, Nutrition Labels, And How These All Tie Together.
• Understanding fiber
• Hydration: Water intake tips and tricks
• Carb implementation
• Macros in depth

• In Phase 2 we start transitioning our clients into a macro approach with their nutrition. If you have tried macros before and didn’t find success or were just left even more confused it was more than likely because you weren’t properly taught how to utilize macros efficiently or were thrown into it with no basic understanding of your nutrition. Without the learning phase of phase 1 you are creating a band aid solution that is sure to fail when you begin macros. If you have no idea what a macro is or what it even does don’t worry, we teach you that too! In this phase we start helping our clients regain control of their nutrition decisions. Look, you aren’t going to follow a meal plan template the rest of your life and you’re not going to track macros forever (all though you could if you wanted to) we know that this is not the reality or want for the majority of individuals. You want to feel the freedom of living, eating, and enjoying your life without the fears of ending up right back where you started and this is the exact phase we help you start reaching that place of freedom.
• In our macro approach through phase two we gently start transitioning clients into taking back control over their decision making with foods. We start by teaching clients how to swap a protein, carb, and fat in each meal with ease as a continuation from Phase 1 once the client is comfortable and confident in their ability to make a food swap we then teach the client how to build one full meal in their daily eating, for example starting with dinner. Once they are consistent and confident in building out dinner we will teach them how to do this for their lunch, so they are able to confidently build two meals. Then we will teach them how to do a breakfast and gently bring them to a full day of eating on their terms.
• We understand that macros are not for everyone and some may have no interest in learning how to implement them, which is why our clients still receive meal plan templates as guidance and for daily use no matter where they are in their journey. We all move at different paces and that is totally fine. We want everyone to move as they feel comfortable. We are here to support you confidently in what your journey needs to look like for you! But this is a great tool to learn to have in case you are leading a more social lifestyle for your career, personal life, or travel! Macro tracking can be a great recourse for keeping you on track with your goals without missing out on the important parts of your life. In this phase we kill two birds with one stone. We teach our clients how to properly hit their nutrition goals all while making their own choices with food. To hit our aesthetic fitness goals we have to be attentive to our macronutrients and caloric goals consistently, but that doesn’t mean you have to miss out on life in the process.
• This sets you up for our third phase with confidence.

Everything you will know coming into Phase 3:

• Learning How to Swap a Whole Meal - Dinner
• Learning How to Swap a Whole Meal - Lunch
• Learning How to Swap a Whole Meal - Breakfast
• Building Into A Full Day Of Eating - Adding In Two Meals
• Continuation of Building Out Two Meals
• Building into Three Meals
• Continuation of Building Out Three Meals
• Building Out Healthy Snacks Tying into Full Meals In A Day Of Eating
• Continuation Of Building Out A Healthy Snack
• Understanding the 4th Macronutrient Alcohol
• How To Calculate, Log, And Track Alcohol
• How Alcohol Impacts Our Health Goals
• Creating moderate habits with alcohol
• How To Eat / Order at a restaurant - utilizing macros
• How To Order At A Restaurant + Utilize Macros In Unplanned Times
• Things To Be Aware Of When Eating Out / How To Order When At A Restaurant

• In Phase 3 we begin transitioning our clients into an intuitive eating approach. This is dependent on each individual client and we can never guarantee when a client will approach this phase in their journey. Phase 3 is pursued once the client has hit their ideal target aesthetic goal and this is when we begin teaching clients exactly how to maintain what they worked so hard to accomplish. We understand you probably don’t want to log, track, weigh, or measure your food for the rest of your life and neither do we, which is why it’s important that the components of Phase 1 and Phase 2 are accomplished with confidence and full understanding before entering Phase 3 of our SWF nutrition method.

How do we do this exactly in phase 3?

Once our clients have confidently completed both Phase 1 and Phase 2 our Registered Dietitian begins guiding clients to a place of intuitive eating. This will vary from each individual client based on their lifestyle, food preferences, and long term goals. We take the same education and components of what was learned through the initial beginning phases and teach you how to just live, be and eat. At this point you will know how to confidently build a healthy plate, form strong self awareness around decision making and emotional and physical responses to the way foods impact you and create healthy habits that have set you up for a position of no longer weighing, logging, or restricting foods you deem “good” vs. “bad”. We help you learn to maintain your goals and give you the tools to be successful in your journey once you have reached a place you feel confident and comfortable taking the driver's seat if you will.

Everything you will know coming out of Phase 3:

• How To Eat On Road Trips / Utilizing Macros
• How To Eat While Traveling Via Plane
• How To Stay Prepared While At Destination, Hotel, Air BnB, + Grocery Shopping/ Preparing in Advanced
• How To Make Healthier Decisions / Navigating Eating With Family Meals You Don’t Have Control Over
• Understanding How To Eat For Our Goals Long Term. The Roller Coaster Effect In Depth
• Understanding Caloric Deficits, Why we use them, When We Use Them, How Long Should We Stay In Them, Importance of Reverse Dieting And Weekly Refeeds
• Understanding A Caloric Surplus. Why They Are Important, When Should We Use One. How To Properly Use One
• Understanding Maintenance Calories / Zones
• Body Types: Ectomorph, Endomorph, Mesomorph. How This Plays A Roll In Our Macros + Caloric Ranges
• WTF is Intuitive Eating
• Intuitive Eating: Understanding Our Hunger Cues and Other Signs to Look Out For
• Portion Control, Emotional Recognition, And Giving Ourselves Back Control Over Food
• Intuitive Eating: How to Begin Implementation
• Mindful Vs. Mindless Eating
• Food Aversion With Stress + Stress Eating Management / Recognition of Intuitive Approach
• Why Intuitive Eating Is The Solution For Long Term Sustainability