What to expect….

Week 1: You will complete the nutrition quiz prior to our phone session which will help us determine possible areas for improvement. After we review and discuss, we will design a plan of action appropriate for your lifestyle and goals. We will take into account your priorities, resources, preferences. I will share handouts and resources to help you be successful.

*Note: I am not a dietician, so I will not be creating an individualized meal plan, but we can create guidelines to help you improve nutrient density, decrease inflammatory foods and timing that fits with your lifestyle and improves digestion. My expertise is of a whole, real food approach with a paleo template.

Week 2: You will complete the movement quiz prior to our phone session which will help us determine possible areas for improvement. During our second session, we will celebrate successes from previous week, modify the nutrition plan as needed. Then we will review and discuss results from your movement quiz and design a plan appropriate for your lifestyle and stage of fitness. I will share handouts and resources to help you be successful. Building muscle, movement throughout the day, and interval training are important throughout the lifespan and to help decreases risks associated with sarcopenia. As with most things in life, it is important to gradually increase intensity and frequency. (Please consult with your doctor if you have concerns).

Week 3: You will complete the sleep quiz prior to our phone session which will help us determine possible areas for improvement. During our 3rd session, we will re-visit the previous two topics, answer questions, celebrate progress and modify as needed. We will discuss quiz results and create a sleep plan that fits your goals and lifestyle incorporating recent science to optimize your quality sleep. As in previous weeks, I will share handouts and resources.

Week 4: You will complete the stress management quiz prior to our phone session. We will review successes over the past several weeks, modify your plans going forward including ways to modify in the future to keep you on track for your goals. Stress can have deleterious effects throughout the lifespan especially the impact on hormones. Chronically elevated cortisol puts you at greater risk for many things. We will create a plan to help manage stress based on your lifestyle. Going forward you will have of tools in your toolbox to help you manage stress and minimize it’s harmful impacts on sleep, digestion, hormones, aging etc.

During each week, we will keep in contact for accountability and support!

You will leave the bootcamp with written plans based on your specific strengths and weakness with helpful resources to reference when needed!

Learn without judgment as I aim to be positive and encouraging so that you feel equipped when our sessions are done!   I am passionate about helping women improve their health and longevity through lifestyle behaviors.  Let’s get working together!!

-Coach Tracie

FAQ’s

Q - Will you give me a specific meal plan?

A - No, I am not a dietician so I will not create a specific plan for you. If helpful for you, we will discuss recommended protein amounts, food timing, fiber, and added sugars. We can also discuss food timing, fueling for your activity level and other areas that are helpful to you.

Q - Will you give me a specific exercise plan?

A - No, I have lots of great resources for workouts. Our goal will be creating a plan on when and type of movement to include to match your goals and lifestyle.

Q - Is this a group bootcamp?

A - No, this is an individual program, but I highly encourage you to share your goals and plans with friends that will help you be successful.