1-1 Fitness, Nutrition, & Health Coaching

If trying harder was the answer, you’d have the results by now.

1:1 coaching for women who are done guessing, restarting, and wondering why their effort isn't translating into results.

Start Your Journey!

You're already putting in the work.

You're working out. You're trying to eat well. You're paying attention. You're doing all the things.

So why doesn't your body reflect how hard you work?

Because effort isn't the problem. Your strategy is.

Maybe the strategy that worked for you before isn't the strategy you need now.

Your body, your goals, your schedule, your stress, your priorities—and your life—aren't exactly the same as they were 3+ years ago.

And a strategy that isn't personalized, assessed, and adjusted isn't really a strategy. It's just a plan.

You don't need another plan.

You need someone who can look at your body, your goals, your habits, your schedule, and your life—and actually figure out what needs to change.

Because a plan can tell you what to do.

A coach helps you know what to do next.

When something isn't working, you don't need to throw everything out and start over.

You need someone who can look at what's happening, figure out why, and make the right adjustment.

When life gets messy, you don't need to be perfect.

You need to know how to adapt.

THIS IS WHAT OUR COACHING ACTUALLY LOOKS LIKE

PLAN

We build a strategy around you.

EXECUTE

You put it into practice in your actual life.

ASSESS

We look at what's working, what's not, and what your body is telling us.

ADJUST

We make the changes you need—not whatever the internet says you should do.

REPEAT

You keep moving forward instead of constantly starting over.

That's the difference between having a plan and having a coach.

You don't have to figure this out alone.

You don't have to spend Sunday night figuring out next week's workouts.

You don't have to Google whether you should increase your calories.

You don't have to panic because you missed a workout.

You don't have to figure out how to handle vacation, dinner out, a stressful week, cravings, a plateau, or a change in your goals by yourself.

That's what we're here for.

1-1 COACHING INCLUDES:

01 — Personalized Strategy

Training + nutrition built around your goals, experience, schedule, preferences, and real life.

02 — Ongoing Adjustments

Your plan evolves as you do. We look at your progress, performance, hunger, energy, sleep, stress, recovery, and feedback—and adjust accordingly.

03 — Hands-On Coaching

Weekly check-ins, detailed video feedback, M–F messaging, accountability, and a coach who actually knows what's going on in your life.

04 — Real-Life Support

Travel. Holidays. Restaurants. Busy weeks. Missed workouts. Cravings. Plateaus. We coach you through them instead of handing you a plan and hoping you figure it out.

05 — Education for Life

You don't just leave with a list of rules. You leave understanding your body, your nutrition, your training, and how to make decisions for yourself.

APPLY NOW

CLIENT TRANSFORMATIONS

TESTIMONIALS

INVESTMENT 

Working with a fitness and nutrition coach requires investing in yourself. We are working with you 1-1 to ensure you’re supported and held accountable so you actually follow through on the things required to reach your goals. We also want you to understand that investing in a coach is a powerful experience. You are showing yourself that you believe in your abilities and are honoring your body, mind, and overall health. If anyone else needs to be a part of the decision-making process (i.e. spouse or parent), they are welcome and encouraged to join the consult call.

We offer a variety of coaching packages so we can find one that best fits your needs and budget. The investment depends on the coach you work with & what package we decide is best for you. We have investment options ranging from $275-450 per month. Remember our coaching is EXTREMELY customized & detailed (you do get what you pay for when it comes to anything - especially your health & your body). You are FULLY supported by your coach & are getting our time, energy, & expertise. We use a secure payment service to process monthly payments so there is no large upfront charge, instead, you have a monthly bill date.

HSA/FSA Reimbursement: Eligible clients can use Health Savings Account (HSA) or Flexible Spending Account (FSA) funds for reimbursement on F4L Coaching (resulting in an average savings of 30-40%). Ask us how to qualify if you’d like to explore this option!

 FREQUENTLY ASKED QUESTIONS

  • We typically work with women who come to us with both physique and performance goals (building muscle, fat loss, gaining strength, establishing healthier habits, finding confidence in the gym). The majority of our clients have some experience with training (i.e. have been to the gym before and are comfortable going alone if they have the support of my training app to guide them) and some have nutrition experience, but many do not, and we help them get started on that journey. Our clients live busy lives and have multiple responsibilities that we take into consideration - full-time students, 9-5 corporate careers, entrepreneurs, nurses, mothers, caretakers, and the list goes on.

    All clients spend at least 6 months with us, however, the majority continue beyond that. The average period clients work with us is currently 8-12 months! However, it’s totally dependent on your situation and what you are comfortable with. No matter how long you stay, our goal is to make every single week valuable so we make the most of our time together.

  • NO! Not with our coaching program. Every week you are expected to submit a detailed check-in form (our training app will remind you & send you the link every Sunday). Then, every Monday & Tuesday is dedicated to client check-in responses. You will always hear from your coach within 24-48 hours of your submission. Our responses include:

    • Loom Video Recordings with a detailed explanation of topics & screen share (to review progress, data, etc.)

    • Regular in-app messaging with your coach & with our community

    • Training & nutrition adjustments

    • Positive feedback & constructive criticism (room for improvement)

    • Insight on your biofeedback markers (training performance, energy, hunger, cravings, sleep quality, stress, motivation, mindset…this is one of the main things that makes our approach a lifestyle-based program - we look at the whole picture)

    • Additional resources (specific guides such as macro-friendly recipes, protein snack ideas, exercise form videos, and educational course video suggestions)

  • We will never take on more than 35 clients at a time (per coach). Having a maximum limit allows us to show up our best for each and every client. Our rates are what they are because (well, for one, they’re right around the current industry standard) we are going to FULLY serve you. If you need daily messaging, we’re here to answer. If you need adjustments when an exercise does not feel right with your body, we will make that adjustment immediately. We are here to help you find solutions to your training/nutrition obstacles and truly transform your body and life. We take our role and energy very seriously so when our clients invest in us, they feel seen, heard, and like it’s 100% worth it.

  • Yes! Our Owner & head Coach Jamie is a Functional Health Coach and supports the entire F4L Coach Team with holistic support & protocols for a variety of considerations.

    We have experience working with clients who have: hypothyroidism, kidney considerations, hormonal imbalances (i.e. estrogen dominance; post-pill imbalances), PCOS, hypertension, pre-diabetes, previous injuries, and joint considerations, as well as dietary considerations such as gluten-free, dairy-free, and plant-based.

    As much as we want to help any and everyone, we will not take on something that is out of our scope of practice. For example, we are not licensed to work with eating disorders nor are we qualified to diagnose or rehab injuries. On our initial call, we make sure to dive into all of your health considerations, training experience, and diet history. You might not even notice it, but we are screening you to ensure we are the best fit and that we are qualified to support you!

    FUN FACT: Coach Jamie spent a year on a gluten-free diet; Coach Cassie spent a few years following a plant-based diet; Coach Katie has spent time on an elimination diet & detox protocols (experiencing gluten-free & dairy-free for a period of time) - so we all have experience in these realms and are confident in helping our clients who have similar dietary preferences and/or restrictions.

  • The two main differences here are customization and accountability.

    Customization: When a training program does not take into consideration your specific considerations such as goals, schedule, training experience, and preferences, it’s no surprise when you don’t stick with it. It wasn’t made for YOU to succeed! The difference with the training program you receive from us is that we are creating it for you and are here to adjust and re-configure as needed (i.e. need travel accommodations? We got you. Fell off track last week and don’t know what to do? We will help you understand the best way to get back on track and re-organize your workouts so you can head into the new week with a solid plan and confidence). The first thing you do in my client onboarding process is to fill out a detailed questionnaire with ALL of your lifestyle and training/diet history information so we can get a crystal-clear understanding of your experience and current situation. This allows us to create a realistic and flexible plan to fit your lifestyle.

    Accountability: Opening up a PDF templated program is not nearly the same as having a person right there by your side. Don’t beat yourself up if you didn’t stick with a training program that you randomly or impulsively downloaded from the internet. The moment that someone else is involved (us as your coach), everything changes! Being held accountable is the glue that holds everything together. Every time you complete a workout OR every time you miss a workout, our training app notifies us. We stay up-to-date with your performance and are able to reach out to provide support and accountability as needed. With our 1-1 coaching program, you are never alone. We will help you work through various situations and stick with them long-term.

  • Yes! Eligible customers can get reimbursed for F4L Coaching with pre-tax dollars, resulting in an average savings of 30-40%.

    We’re partnered with TrueMed to allow you to submit claims to your Health Savings Account (HSA) or Flexible Spending Account (FSA) for reimbursement on F4L Coaching.

APPLY NOW