Nutrition Coaching

Lately I’ve been getting more questions about the nutrition program. Members wondering how it works and the cost. If you’re curious about the details of our program, read on.

I’ve shared a little bit about my story for those of you who don’t know me and addressed the questions that are asked the most.

I’m proud to offer a unique experience for each individual based on their needs, goals, fitness level & knowledge of nutrition.

It’s definitely not a cookie cutter approach.

Most of us started crossfit to look and feel better. During the first few months, your body will likely change as it adapts to the new stresses you’re putting on it – Sometimes without any nutrition changes. But if you stop getting the results you want, it’s probably your nutrition.

For those of you who don’t know me very well, this is a little bit of my story:

  • I know what it’s like to be overweight and unhealthy, in my mid-20s I smoked a pack of cigs a day & was about 20 pounds overweight.
  • I know what it feels like to eat so little that your metabolism basically shuts down. This happened to me, despite finishing first in a body building competition. For about a year, I obsessed about every frickin’ gram of food I put in my mouth. And following the event I had a bad relationship with food, a mind shift happened only after taking up crossfit and focusing on performance. I had to reverse diet myself back to a healthy weight and life style.
  • I have a dairy intolerance & understand how hard it is to stop eating stuff you crave. Been thru an elimination diet and corrected a leaky gut.
  • Raised 4 kids. Two of my own & 2 step children while I worked as a project/portfolio manager for I.T. SunLife Financial. I definitely understand what it’s like to be busy and stressed.
    • As a 56 year old female, I understand menopause and training as an older athlete. Yes it’s true, I have a disease: O.L.D.

      I don’t know what going on in your life, your struggles and goals, but I’d love to know more.

      My top 5 strengths according to Gallup:

  • Relatable
  • Restorative
  • Harmony
  • Futuristic
  • EmpatheticWhich basically mean I like working in teams to figure out and fix problems – without judgement.

    When you don’t achieve your goals, I lose. And I take that shit pretty seriously, because I hate losing. 😏




    What Services to you offer?

    I do everything from mindset to macro coaching.

    Some people struggle with their body image, prolonged calorie restriction, binging and purging behaviours.

    Others simply need a dietary prescription for fat loss or muscle gain, in which case, I provide:
    • Macros for cross-fitters. These numbers will be specific to your goals, current weight and training schedule.

• Supplementation for general health and strength output.• Hydration.

These folks usually get their direction, leave and come back periodically to measure body fat and muscle mass. Make sure they’re on track and adjust prescription as required.

Others who have been working with me for a while have periodization plans with strength/performance phases scheduled around competitions. Followed by recovery and leaning phases post-comp.

Some of you might have specific questions. Like what to eat and how much? These folks usually get value add, when I provide recipes, accountability, macro prescriptions and mindful eating practices.

The other thing I bring to the table is maintenance, which doesn’t get enough air play in our industry. So you’ve lost the body fat and gained the muscle you want. I’ll provide protocols so that you maintain that physique. I think that’s a huge gap in our industry – probably because it makes for repeat customers. Certainly, no-one coached me after the figure competition.

How Does the Program Work?

After you decide to start your nutrition program, you’ll complete a comprehensive intake form so that I understand your lifestyle. Sleep, training schedule, stress, support network & more. You’ll also complete a 3-day food diary.

If you’re on facebook, you’ll become a member of our support group where you can post questions, comments and wins. The community is there to help you.

During the initial session, we’ll discuss your immediate and long term goals: “What does the improved version of your current self look like?” And we’ll come up with a game plan for you.

We’ll take your baseline measurements. Our biometric scale will measure your weight, body fat, muscle mass, hydration and metabolic age.

At the end of the session, you’ll need to decided on ONE thing that you’re going to do that week to get you closer to goal.

Every other week we have a 1/2 hour check in. At this session, we retake your measurements. Are we getting the results you signed up for?

We’ll evaluate biofeedback markers: performance, mood, sleep, digestion, hunger signals, etc.

Based on your results of the last 2 weeks, we will tweak your goals, macros, and/or game plan as required to get you the results that you’re paying for.

I’m available via Facebook or email for questions on an as needed basis.

If you’re not sure if this is for you, make an appointment or give me a call to discuss your specific concerns and see if the program is a good fit for you.

What if I don’t have time for nutrition session?

I’m accustomed to coaching people long distance and have successfully mentored people in Alberta, Saskatchewan, Nova Scotia, Toronto etc. Some of which I’ve never met except on social media and through video chats.

If you can’t meet in person during the hours I’m at the gym, we can schedule online coaching calls. You’ll get instructions so that you can calculate your body fat at home. And we’ll meet in a video conference or by phone.

I’d consider scheduling these calls outside of the hours I’m in the gym. For example, sometimes I met with members during their lunch break.

There really is no excuse. – just sayin’

What is the Cost?

– Cheaper than a cup of coffee
The nutrition program is about $25 a week for gym members, That’s $3.57 a day. I bet most of you spend more than that on your coffee.

That’s worth it to maximize your gym results.

This membership is conveniently added to your current membership for training in the box.

Covered by insurance?

Unfortunately most insurance plans won’t cover my services because I’m not a naturopath or registered dietician. However, some companies provide their employees with subsidization for health programs and a number have been reimbursed for my services.

And one client used her bio-scale report to show that her bone mass had increased and she got coverage for her services.


Make an appointment to chat more if you have questions about the program.

Your’s in health, Coach Janet, Pn2