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Weight Management Program

Many of us feel that we need to eat better and exercise more, but that’s not always as easy as it sounds. There is more to being “healthy” than just what we eat and whether we work out regularly. Being healthy can mean different things to different people.

Have you struggled with keeping a healthy weight? It doesn’t have to be difficult to achieve your ideal weight. What most people need, is genuine support to help them reach their healthy weight goal. As your personal health and nutrition coach, Rok Lindsey can design a health and nutrition program that will help you understand why you have gained weight, and together we will find the best approach to losing weight and keeping it off, for good.

People gain weight for a lot of different reasons. Ask yourself:

  • Have you changed your activity level?
  • Are you dealing with other health issues that are affecting your weight?
  • Are you taking medications that affect your metabolism?
  • Do you experience high stress, or do emotions play a role in your eating habits?

With Coach Rok at your side, you will become aware of what factors played a role in your weight gain, understand what kinds of food you are eating too much (or too little) of, and together we will design a nutrition program that can change your life, for the healthier!

No gimmicks. No one-size-fits-all programs.

Weight Management Program

Coach Rok Lindsey will design a weight management program just for you. This is a comprehensive program that encourages healthy eating, exercise, sleep, and mindfulness behaviors to assist participants in permanent lifestyle changes promoting weight and/or body fat loss, lower disease risk, and improving performance.

The 5 Session Program Weight Management Program includes?

Session #1 – Steps to Weight Loss Success (Initial Nutrition Counseling). This session includes goal setting and health history with Board Certified Health Coach and Certified Sport Nutritionist. Complete Dietary Assessment and Analysis (food history, diet diary)

Session #2 – Maximize Your Sleep and Workouts; Performance Nutrition Part I. This session includes a workout planning with a personal trainer.

Session #3 – Meals Planning in Minutes – (Meal Planning, Grocery Shopping Support, Recipes)

Session #4 – Creating Supportive Environments, Fueling Your Brain and Body; Performance Nutrition Part II (Lifestyle Assessment (including assessment of challenges, social support)

Session #5 – Psychology of Weight Loss, Conquer Stress Eating and Manage Stress. This session includes techniques for managing stress by a Licensed Social Worker.


Nutrition Counseling

Individual appointments are available for specific nutritional needs or highlighting foods to aim for, foods to avoid, how to eat healthy on a budget, and how to avoid labeling misdirection. This is an hour long session.

While each client’s assessment is unique to their needs and goals, you can expect the following to be included in a weight management program designed for you.

  • Complete Dietary Assessment and Analysis (food history, diet diary)
  • Measurement of Body Composition, Height and Weight
  • Lifestyle Assessment (including assessment of challenges, social support)
  • Goal Setting
  • Meal Planning, Grocery Shopping Support, Recipes
  • Weekly Coaching Sessions (assess progress, strategies to overcome challenges, and more)
  • Complete Report of Progress from start of program to date of completion.the-importance-of-food-labelling1

Rok will coach you on how to read food labels so you can make healthier choices for all meals and snacks. You will learn how to prepare delicious meals, and how to incorporate physical activity and your new diet into your lifestyle. With a personalized nutrition coach like Rok on your side, you’ll be able to easily change your diet, and change your life for the better!


Performance Nutrition Class

Individual and group/team nutrition counseling and education to enhance the performance of athletes, busy professionals and military. Whether it’s training for a marathon, the military enlistment test or weight room gains, getting the proper nutrition is the key to improving your performance.


Community Classes

Registered dietitian available to talk to community groups or events on any nutrition topic desired such as healthy snacks for children, weight management, eating on the go, and quick and healthy cooking.

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