NUTRITION COACHING

Nutrition is the foundation of all we do. You can't out exercise a bad diet.

At Crossfit Ampersand we believe that exercise is only part of the puzzle. For those looking to lose weight, gain muscle, perform better, or live healthier, the answer lies in what you eat. It might seem simple to choose the right mix of exercise and nutrition, but in fact, it can be very difficult without well guided knowledge and support. Our coaches are here to guide you and provide the knowledge and accountability you need on your journey to optimal health. The journey begins with learning to fuel your body with proper nutrition.

What Should I Eat?
Our simple recommendation for athletes is to “eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.” 
However, there are so many variables that go into what is healthy and sustainable for each person. These variations are best evaluated and navigated with a nutrition coach.

The CrossFit dietary prescription is as follows:
• Protein should be lean and varied and account for about 30% of your total caloric load.
• Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
• Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

A Theoretical Hierarchy of Development –courtesy of www.crossfit.com

fitnesspyramid.png

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.

Notice that NUTRITION is the base for any fitness program. No matter how hard you workout or how many extra hours a day you workout, if your nutrition is lacking, you will never see the results you are hoping for. Work to build a strong base by improving your nutrition and the rest will follow.

Nutrition COACHIng Plans

We offer different levels of nutritional coaching to meet your needs. We can explain our plans in greater detail with you and answer basic questions you may have regarding your current diet. Our goal is to find you the best solution! We want you to have the habits and knowledge to last a lifetime.

Free Nutrition Consult/Intro

  • 15 minute consult
    During our consult we'll cover:

    • Nutrition Foundations

    • Discuss Your Current Diet

    • Recommendations for a Healthier Diet

    • Discussion of Ampersand's Nutrition Coaching Options

  • Note: this meeting does not include a customized plan or in depth Q&A

  • Schedule your free nutrition consult by clicking here.


Custom 4 Week Nutrition Plan - $199
Sign-Up Here

Perfect for individuals who want a plan to target their goals: to lose weight/fat, gain muscle, or improve performance. Plans are tailored to each individual based on their bodyfat/lean mass, specific needs, and current nutrition habits. It includes a pre and post consult to assess goals and plan for success.

  • 1 hour consult & goal setting

  • Customized plan (Calories/macros/meal structure)

  • Nutrition handbook

  • Body measurement evaluation and body fat calculation

  • Email/text access to coach

  • 30 minute consult at the 4 weeks along with repeat of body measurements

  • Ability to graduate to ongoing coaching (see below)

  • **Prior to this meeting we require 5-7 days of food logging and a readiness questionnaire**


Deluxe 6 Week Custom Nutrition Plan - $399
Sign-Up Here

This plan is great for individuals who need additional accountability and support during their transformation. Similar to our 4 week plan above, but with additional coach guidance including added weekly check-ins and regular food log review.

  • 1 hour consult & goal setting

  • Customized plan (Calories/macros/meal structure)

  • Nutrition handbook

  • Body measurement evaluation and body fat calculation

  • Food log review and feedback during the 6 weeks

  • Weekly 15 minute video consults for continued support & accountability

  • Email/text access to coach

  • 30 minute consult at the 6 weeks along with repeat of body measurements

  • Ability to graduate to ongoing coaching (see below)

  • **Prior to this meeting we require 5-7 days of food logging and a readiness questionnaire**

Ongoing Nutrition Coaching

  • 20 minute consult (In-Person or Video Chat) each month

  • Weekly email check-ins

  • Review of goals & body measurements

  • Adjustments to plan/strategy based on progress

  • Strategies to address challenges

  • Email/Text access to your nutrition coach

1 on 1 Consult: (30 minutes - $45) or (60 minutes - $70)

Perfect for individuals who just want some one on one time with a nutrition coach to fill in the gaps of their knowledge, or only need a few tweaks to their diet, and can take that information and run with it on their own.

  • During our consult we can cover any of the following:

    • Nutrition Foundations

    • Review of Current Diet

    • Goal Setting

    • Measurements

    • Recommendations for a Healthier Diet

    • Strategies & Suggestions for Success

    • Q&A

  • Note: this option does not include a customized plan

Ready to Start? Email us at crossfitampersand@gmail.com or click here schedule your free nutrition consult.