NUTRITION PLANS & COACHING

Learn the science behind proper (sports) nutrition. We break down different areas of metabolism so that you can better understand how to apply science to your own diet. We offer four packages:

  • Kick-Start Package (only the plan, no extra coaching)
  • Starter Package (Custom plan + 4 weeks coaching)
  • Commitment Package (Custom plan + 3 months coaching)
  • Breakthrough Package (Custom plan + 6 months coaching)

 


See our packages

How it works

Step 1. We would start by setting up an intake & strategy call through Zoom. The intake typically takes 1,5-2 hours of your time. We would get to know each other, see what the current situation is, analyse your current nutritional habits, discuss what you’ve already tried that didn’t work in the past and plan out your next couple of months. We would work through what to eat, when to eat and why.

Preparation
The typical questions we would ask during the intake are:
+ What the specifics are around your goal and in what timeframe you would like to reach that;
+ What you (like to) eat/drink on a daily basis;
+ What you don’t like to eat;
+ What you think possible pitfalls are
+ Allergies and intolerances
+ To determine your current situation and for further progress monitoring purposes, we will ask you to make pictures from the front, side and back of the body alongside your current body weight and height.

Step 2. After our talk you’ll receive your nutrition plan with everything we discussed during your intake call and you get to start with it!

Measurement is a prerequisite for validity

Step 3. Your meal plan will give you your portions in grams and milliliters. You’ll start weighing and logging your food. Everything is written our for you. All you need to do is follow the plan and weigh your portions.

Step 4. We’ll typically also ask you to start logging your food using a free app. Your coach will connect to you, so she can see what you’re logging. Tracking calories and macronutrients (protein, carbohydrates and fats) builds an awareness of not only the caloric density that different types of food hold, but it also helps you understand where calories come from and how the affect your body. By focussing on the composition of your food, you’re able to pay more attention to how you’re fueling your body.

 

 

If you choose a package with coaching

Step 5. Every week on Monday, Wednesday or Friday, your coach will check in with you sending you a message asking for updates on for example how you’re doing, what might come up which could influence progress, any difficulties etc.
We also want emphasize, that you don’t have to wait until Friday to come in contact with your coach. We’re there for you from Monday-Sunday. Please send your coach a message when you need help! We’ve just put a fixed day in the week, so YOU KNOW you’ll hear from us and you’ll need to know your current status, so we can discuss it.

Step 6. Every end of the month we’ll have a face-to-face call again through Zoom. We’ll discuss progress and set up a plan for the following month and adapt the existing plan if we need to.

PRICING nutrition

  • We’ll organize and structure your start-up phase. With the custom meal plan you’ll know exactly what and how much to eat. This package will offer you everything from the “Starter Package” without the coaching. A true rocket launch towards your goal. Suitable for everyone who already knows a lot about nutrition, but needs a professional to sort out the exact steps.

    • Work one-on-one with a very experienced expert BSc sports dietitian
    • A step-by step customized plan towards your goal
    • Extensive intake/strategy call including a nutrition/lifestyle analysis and complete breakdown on what method/strategy we’ll implement to reach your goal (with Zoom)
    • A 100% custom Nutrition plan: know what to eat and how much to eat
    • Energy and macronutrient recommendations
    Learn more
  • We’ll organize and structure your start-up phase. We’ll explain what it takes to achieve your goal and what steps to take. With the custom meal plan you’ll know exactly what and how much to eat. We’ll be checking in with you every week to guide and coach you through this first month. This package will offer you the incredible power of momentum.

    • Four weeks coaching & support
    • Work one-on-one with a very experienced expert BSc sports dietitian
    • A step-by step customized plan towards your goal
    • Extensive intake/strategy call including a nutrition/lifestyle analysis and complete breakdown on what method/strategy we’ll implement to reach your goal (with Zoom)
    • A 100% custom Nutrition plan: know what to eat and how much to eat
    • Energy and macronutrient recommendations
    • Weekly coach check ins to stay on track. Your coach will monitor your weekly progress and make any necessary adjustments to your custom program if needed
    • Unlimited contact between you and your coach through e-mail or in-app messaging
    Learn more
  • Start and finish your first phase. Whether it’s losing your first 5-10kg of fat mass or gaining your first 3-6kg of muscle mass, we’ll keep you on the right path guiding you with smart nutrition strategies and valuable coaching techniques. When hitting plateaus, we’ll use smart strategies to maintain progress. A complete A-Z package for your first phase (cutting, building muscle).

    • Three months coaching & support
    • Work one-on-one with a very experienced expert BSc sports dietitian
    • A step-by step customized plan towards your goal
    • Extensive intake/strategy call including a nutrition/lifestyle analysis and complete breakdown on what method/strategy we’ll implement to reach your goal (with Zoom)
    • A 100% custom Nutrition plan: know what to eat and how much to eat
    • Energy and macronutrient recommendations
    • Weekly coach check ins to stay on track. Your coach will monitor your weekly progress and make any necessary adjustments to your custom program if needed
    • Unlimited contact between you and your coach through e-mail or in-app messaging
    • Monthly coaching/strategy calls (with Zoom) to push through difficulties and plateaus
    Learn more
  • Do you want to break a cycle and reinvent yourself? You’ll learn how to self-monitor for longterm succes. After successfully finishing your first phase (fat loss, muscle gain), we’ll set-up a clear roadmap to continue your physique building journey. You’ll learn habits and behaviors which will lead to a new adopted lifestyle. We’ll teach you how to endure challenges, plan for succes and change your mindset. 
A complete package with A-Z coaching/strategies and methods for your first ánd second phase (cutting, building muscle, maintenance).

    • Six months coaching & support
    • Work one-on-one with a very experienced expert BSc sports dietitian
    • A step-by step customized plan towards your goal
    • Extensive intake/strategy call including a nutrition/lifestyle analysis and complete breakdown on what method/strategy we’ll implement to reach your goal (with Zoom)
    • Three (every two months) 100% custom Nutrition plan: know what to eat and how much to eat
    • Energy and macronutrient recommendations
    • Weekly coach check ins to stay on track. Your coach will monitor your weekly progress and make any necessary adjustments to your custom program if needed
    • Unlimited contact between you and your coach through e-mail or in-app messaging
    • Monthly coaching/strategy calls (with Zoom) to push through difficulties and plateaus
    Learn more
  • SINGLE FOLLOW-UP COACHING CALL

    Per coaching call
    €85

    A follow up coaching & strategy call for everyone who did the “Kick-Start Package Nutrition”, “Starter Package Nutrition”, “Commitment Package Nutrition”, “Breakthrough Package Nutrition” or if you’ve been a client in the past. 

    Shift your perspectives and discover different approaches to achieve your goals

    Do you need to unlock a solution to a problem? Do you need to pick our brain to break through a plateau? You can always book a follow up call and use our experience and expertise to work through difficulties like emotion/stress eating, adjustments to your energy and macronutrients,
 working through plateaus, 
how to implement diet breaks or when you need to set up  your
 new phase periodization
. We’ll discuss strategies to deal with specific challenges.

    Even long after your initial intake and strategy call. Feel free to book a call with us.

    Learn more
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