Welcome To My 1-1 Nutrition Coaching!

This page explains how everything works, so you can get the most out of our time working together.

By This Point...

You should have paid, completed your signup form, and added me on WhatsApp.

If you haven't messaged me on WhatsApp yet, just drop me a quick message to say hi!

How This Works

I'm writing up your personal nutrition and training plans as we speak. Once they're ready, I'll send them via WhatsApp.

You'll follow the plans as best you can, messaging me any time you have questions or come up against any challenges.

You'll record your weight and food each day, so we can make data-informed decisions.

I'll message you every Monday to see how you're getting on and get a weight, waist, and nutrition data update.

This allows us to see what's working, and adjust what's not, so you keep progressing and the plan continues to work around your lifestyle. We'll update and adjust plans as needed to keep up with your needs and goals.

We can work together for as much or as little time as you like. I'm here to teach you the skills to take your diet and training into your own hands.

Three to six months would be a good amount of time to think about dedicating to this, but you're not locked into anything and we could stop after 2 weeks or continue for 2 years. You're in control!

What You Need

• WhatsApp on your phone.
• Digital bathroom scales (like this)
• Digital kitchen scales (like this)
• Cronometer app (Apple) (Android)
• Measuring tape (like this)

Weighing Yourself

Wake up, pee, weigh yourself either nude or in the same minimal clothing each day (e.g. underwear).

This is the most consistent state to weigh yourself.

After this, food, fluid, bathroom trips, and exercise add too much "noise" to the scale number.

The daily scale number itself will fluctuate a lot from many non-fat-related factors. Don't let this stress you out. We weigh daily so we can take a weekly average weight to smooth out these fluctuations.

Your average weight is what you'll update in your tracking sheet.

To take your weekly average, write down your daily weights either on paper or your notes app, then simply add them up and divide them by the number of days you weighed yourself to get the average.

For example: (Day1 + Day2 + Day3 + Day4 + Day5 + Day6 + Day7) ÷ 7

Taking Your Waist Measurement

Take this once a week at the same time as you weigh yourself. Keep your tape measure by your scales for convenience.

Sometimes you'll lose fat but the scale will take a while to reveal this. In this scenario, we will usually still see waist measurements reducing. This extra measurement allows us to see progress that may not be showing up yet on the scale.

Tracking Your Food

I recommend using the Cronometer app, since it has a more accurate database than MyFitnessPal. That said, if you strongly prefer MFP, then it's fine to use that instead.

• Video: How To Track Your Food In Cronometer.

Here are some tracking tips and tricks to get you started:

• Weigh your food using digital scales (grams, not cups/tbsp).
• Log your food in the state it was weighed (i.e. if you weigh it raw, track it as raw, and vice versa. Food weight changes after cooking).
• Don't forget to track cooking oils, sauces, and other liquid calories such as drinks.
• Input your food at the time of eating, you'll be less likely to forget.
• Create recipes for frequently eaten meals to save time.
• Search "quick add" if you need to guess the calories of an item or meal.
• Don't stress! No one's perfect. Consistency is much more important than being 1% more accurate.

How To Update Me Each Week

Each week, I'll message you asking for:

• Your average weight
• A single waist measurement (at the belly button level to nearest 0.1cm)
• A screenshot of your Cronometer average calories and macros for the last 7 days ("discover" tab in bottom left -> "dashboard" on the top)
• Any wins, struggles, or anything you need help with

You can respond whenever is convenient for you.

Here's an example of how your response could look, for reference:

Based on the data and your feedback, I'll be able to see if anything needs tweaking or if we need to plan for anything in the week ahead.

Communications

I have two "rules" that I ask you to respect, and I'll expand on my reason for each. below. They are:

• I don't reply at weekends.
• Please don't voice note me.

I'm here to help you in every way I can from Monday to Friday, and I aim to respond within 24 hours most of the time.

I only want to give you my best work - that means I don't respond at weekends. I'm human, too! I need downtime just as much as you, otherwise my quality of work suffers.

We'll use WhatsApp texts to communicate. Since most people use it naturally in their daily lives, there's no learning curve, rarely any glitches, and avoids having to download yet another app on your phone.

PLEASE DO NOT VOICE NOTE ME!

If you really want to talk, use the "dictate" feature and your phone will turn your speech into text (here's how).

I'll occasionally send Loom screen record videos when I need to explain things in depth.

Calls are not included as part of this programme. I know calls sound appealing at first, but I've found they soon become another inconvenience to fit into both of our already busy schedules. My communication style in in-depth, well-thought-out, and efficient.

This means we don't waste any time, and you can view and respond to my messages at any time that suits you.

This system has been refined over more than 7 years of online coaching. Simply put, it works.

Right, Let's Get Started!

Your plan will be with you as soon as it's ready via WhatsApp. Until then if you have any questions just drop me a message.

Thank you so much for putting your trust in me to help you achieve your goals. Let’s do this!