online coaching

Get fit using flexible nutrition and lifting!

Do you like to lift but get overwhelmed trying to create your own training plan?

 

Have you tried some (or all) of the popular diet plans but they aren’t right for you?

 

Do you need to actually talk with your coach to feel like you’re being heard?

 

Would you like to work with someone who knows exactly what it’s like to change your life when you’re a busy adult?

Coach Tammy "Before" in 2008

“Take me to the emergency room” I said to my husband on that Sunday afternoon in March of 2009.

I had chest pains that would not subside.  I was only 47,  but I had already been taking high blood pressure medication for a couple of years.  I weighed about 200 lbs and was pre-diabetic.  Years of stress as a busy teacher took it’s toll.

After 4 hours in the ER, the doctor ruled out a cardiac event – she said it was probably anxiety.  But I’m grateful she was also blunt.  “You won’t live past 60 if you don’t change your life.”

This didn’t sneak up on me.  I knew I needed to change years before.  I tried things on my own – always gave up.  Gained weight back, plus more.

But after that ER visit, I finally gave up “giving up” and asked for help.  It took me YEARS to work up the courage to ask for help.

It takes a little courage to ask for help.

It was humbling to admit that I couldn’t fix my health on my own.  But once I found a coach who believed in me, everything fell into place.

That’s why I’ve spent the last 10 years learning, earning certifications, and training clients part time until I could retire early from teaching.  Now, I coach women over 40 full time. 

Personally, I’ve done it and I’ve had amazing coaches.  But you know what?  None of them had the life experience to understand what it’s like to get fit when you’re a busy woman with a lot of responsibilities.  

I have learned so much!  I’ve gone from not knowing much about my body, food intake, and fitness to a new confidence that comes from understanding “me” better.

Judi

I have lost weight, feel much better in myself and she has SUPPORTED me throughout all of this.

Attracta

I thought it would be awkward connecting in this way with someone I didn’t know a such a personal topic, but Tammy makes it easy and comfortable!  She makes me feel like I am her one and only client when we are talking and she is helping me learn!

Rebecca

Based on my personal experience as a teacher and a coaching client, I do things a little differently in my online coaching practice.

I’m committed to having live conversations with you.

That’s one difference.  Most online coaches don’t offer weekly video calls.

What else is different?  I have the certifications but also the personal experience.  I’ve done it.  I started when I was 47 years old.  (Heading towards 60 now! )

Your program will be customized for you.

Your program will be based on your goals, your life, your challenges, and your preferences.

You’re busy and can’t take time to learn everything you need to know to write your own program.  Let me do that.  My are all busy women over 40 – so I get it.

You’re motivated most of the time, but not all the time.  I’ll be ready with a pep-talk and clear expectations when you’re not motivated.

A little accountability goes a long way to help you keep going when you want to quit.

You will need me to be flexible and make adjustments when “life happens” – because it will.

To be successful, you know you need to be consistent as long as it takes to reach your goal, but that’s been hard to do alone.

That’s why we will meet each week on that video call and you’ll have email support during the week, too.

Because people have different needs, I have two coaching levels:

Flexible Nutrition Coaching or Full Programming

Flexible Nutrition Coaching

One 15-minute video call  check-in session each week.

Session notes with weekly goals and suggestions emailed to you after we meet.  

Weekly goal setting and support.

Quarterly goal setting with monthly benchmarks.

Individualized, macros-based, flexible nutrition program designed for you based on your goals, your life, and food preferences.

I’ll help you organize food prep & teach you how to track food. 

Your program will be adjusted as needed to avoid plateaus. 

Email support with replies within 24 hours, Monday-Friday.

Extra support from TeamLMS, a private Facebook group just for my clients.

 Current rates are on the coaching application.

Full Programming

One 30-minute video call  check-in session each week.

Session notes with weekly goals and suggestions emailed to you after we meet.  

Weekly goal setting and support.

Quarterly goal setting with monthly benchmarks.

Includes a macros-based, flexible nutrition program designed for you based on your goals, your life, and food preferences.

Includes a customized lifting program*, monitored by me each week.  Includes form-checks and advice.

Your program will be adjusted over time to ensure that you keep progressing.

Email support with replies within 24 hours, Monday-Friday.

Extra support from TeamLMS, a private Facebook group just for my clients.

*IMPORTANT – Please Read!

I believe that online coaching for lifting is best suited for people with some weight training experience

If lifting is a new activity for you, I strongly advise that you work with a personal trainer in person to learn how to lift before you work with an online coach.

Current rates are on the coaching application.

Next step – complete the Coaching Application

If I think I can help, we’ll set up free consultation so you can tell me more about your situation and we’ll decide which program is the best fit for you based on your needs.

After we visit, we’ll decide if we want to move forward.  We both need to be comfortable with the idea of working together.  That’s an important component for this to work for you. 

If I don’t think I’m the right coach for you, I’ll tell you.  You don’t have time or money to waste working with someone who can’t help you.  If that’s the case,  I’ll offer suggestions for your next step so you won’t have to start over. 

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