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NutriFit Premier BluePrint 

My Nutrition Mission 

My mission is to provide you with the tools to make it simple to learn how to live your everyday life with a balanced eating approach. We will practice science based nutrition while focusing on how to take this lifestyle approach way of eating anywhere you go whether it’s to your kids soccer games, traveling, work, or at home eating dinner with the family. This will allow you sustainability and long term results.

You begin with learning how to follow the IIFYM approach (If It Fits Your Macros). Macronutrients (Macros) are the fundamentals of calories. They are the fats, proteins and carbohydrate content in each food item. Following a macro plan means eating ideal macronutrients based on your fitness goal, body type and more. It means balance.

Person dependent, my end goal for you is to incorporate intuitive eating along with your macros. (Making food choices without experiencing guilt and understand when he or she is full.) This is something that if you choose to make the commitment and meet me halfway, can transform your entire life for the better. This is a SUSTAINABLE way of eating. With having worked with thousands of clients around the world, NFP Fitness is ready to help thousands more one person at a time.


1. You are more likely to stick to your plan.
2. You become more educated about food. (you’ll basically become a food connoisseur)
3. You can achieve any goal.
4. You don’t have to skip social gatherings or events.
5. It WORKS! Science and many success stories have proven that following the IIFYM approach works.

How it Works

 First! What are macros? 

Macro Basics

The term “macros” is short for macronutrients: carbohydrates, fats, and protein. Macronutrients provide energy, structure, and regulation for our bodies to help perform everyday tasks. Our energy systems depend heavily on the dietary intake of macronutrients as they influence our:

  • body composition 

  • ability to work and play

  • daily energy levels

  • ability to recover from exercise or other activity

  • mental and physical health

  • and much, much more.


  • Carbohydrates are found in the diet as sugar, starch, and dietary fibre. Following digestion, all carbohydrates are broken down into glucose, fructose, and galactose which play a major role in the storage and transport of energy. They are our main source of fuel.

  • The source of carbohydrate will have an impact on the speed of digestion and absorption and therefore, the rate at which the nutrients reach our blood and can be used or stored as energy. Strategically adjusting the type and amounts of carbohydrates in our diets can lead to major improvements in body composition, performance and recovery. The amount of carbohydrates needed/tolerated per individual will vary more than any other macronutrient.

  • A note on fibre: Although we do not digest or absorb dietary fibre, it is critical for our health. Our blood fat levels, colon health, intestinal motility, gut health and satiety are dependant on a proper dietary fibre intake. Fibre is another nutrient that can be strategically placed in our diet to help us remain feeling full between meals when consuming lower calories.

Image by Mustafa Bashari


  • Our bodies break down fats into fatty acids to be used for both energy and regulation. There are three main types of fatty acids – saturated, monounsaturated, and polyunsaturated. Each have subtle chemical differences that dictate how the fatty acids act inside our bodies.

  • To improve health, protect our hormones, and reduce the risk of chronic disease, our goal should be to balance our fat intake with an ample amount of unsaturated fats and a balanced intake of omega 3’s and 6’s. At the same time, we should keep an eye on our saturated fat intake while trying to avoid industrially produced trans fats which can pose significant risk to our health.


  • Proteins are broken down into amino acids which are critical for almost every metabolic activity in our body, including providing energy for the creation of structural and functional components of our cells. The amount and timing of our protein intake will play a major role in building or maintaining lean tissue, boosting metabolism, providing satiety, and maintaining a healthy immune function.

  • Protein can be consumed through a variety of animal and plant-based sources. However, most plant-based foods do not contain all the essential amino acids necessary for muscle growth or maintenance. Therefore, plant sources of protein should be varied and general plant protein combination guidelines should be followed. Our Registered Dietitian chooses to follow a plant-based diet and can help provide education and clarity on the proper sources and how to fit them into your daily intake!

Image by Mark DeYoung


Alcoholic Drinks
  • Alcohol is also considered a macronutrient because it provides the body with energy, however, the health benefits are limited and excessive alcohol consumption can lead to a variety of long-term health risks. These risks include the development of chronic diseases and other serious health problems including high blood pressure, heart and liver disease, and cancer. However, in moderation, alcohol does not pose a risk to our health and is consumed in many cultures while socializing and celebrating. There are myths that even small amounts of alcohol will prevent fat loss, but this simply isn’t true. While in many cases excessive alcohol consumption is the culprit for unwanted weight gain, this is due to the excess calories that come with over-consumption, not the alcohol itself.

What about Micronutrients?

  • ​Simply “hitting your macros” is not enough. Your micronutrient intake should not be ignored. In fact, getting an adequate amount of vitamins and trace minerals in our diets is crucial for our overall health, performance and body composition. This is why we provide education on the types and amounts of foods that provide these important nutrients.

  • After we identify and remove nutrient deficiencies from our diets, consuming the right type and amounts of macronutrients will ultimately promote significant change in our body composition. This is why macronutrient education is a priority in our coaching program.




The system

The NutriFit Premier online training system

I’m not much of a “tech-y” person (and neither are many of my clients), so I aim to keep things as simple as possible while still delivering mind-blowing results. I use 2 apps in my online coaching: one each for fitness and communication , plus one for  nutrition. Scheduled coaching calls are done via phone or Zoom; whatever each client prefers.

Online fitness coaching involves ongoing and continuous support, not just scheduled sessions. If a client needs help, they can reach out at any time. I see details of every single workout my clients complete (and every one they miss!), and every single meal they eat.

Fitness coaching

  • For my fitness coaching,All Clients will have access to the official NutriFit Premier training . My clients receive workouts, log them as they get done, and track their progress. I get automatic notifications whenever a client completes a workout (how’s that for accountability?!) and I can easily keep tabs on everyone’s progress. I also receive notifications when clients miss scheduled workouts! Clients also have the option of saving – or printing out – their workouts as PDFs if they like.

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Nutrition coaching

  • I use MyFitnessPal (with which most people are already familiar) for nutrition coaching. My clients log their food and I can automatically see their entries without them having to send me anything. Keeps things nice ‘n’ simple.

  • Food logging in an app isn't for everyone. A few of my clients (like those with histories of disordered eating patterns, for example) choose to track their meals in other ways, like sending me photos of everything they eat.


  • For my coaching program, clients get e-mail and text message (within the Training app) support for questions they may have, progress check-ins, etc. For my exclusive more in-depth coaching program, I use an app called Voxer for quick voice messaging and texting. My clients also use the training app to send video clips of their exercises so I can check their form.


It may sound like a lot of tech, but it’s really not a huge time investment. After a short initial learning curve, my clients spend most of their time focused on their workouts, nutrition, and overall Lifestyle change , not spending hours glued to their phones or computer screens.


It takes 2 minutes after a workout to enter weights used and reps performed, and 5 minutes to create a food log for the day (less if you eat similar things every day.) That’s a pretty damn good investment of 7 minutes, if you ask me, especially because your coach can see all your info immediately.

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