FAQ

What are the benefits to your programs?

Warrior Food Girl provides a  supportive environment of people like you, who will engage and encourage you. In addition, you will receive access to educational tools that teach you how to approach a healthy lifestyle for the long term, not just during the time you are in the program. You will have ongoing communication with me through community and private forums. Personalized, caring attention for each and every person who chooses to work with me, I really care about your health and creating positive outcomes!

What is your food and training philosophy?

I am a Nutritionist who specializes in Functional Nutrition and Macro based meals. Functional Nutrition approaches food as medicine. Specific foods in certain combinations and added to the diet help combat specific issues. Rather than relying on pharmaceuticals to “manage “ a condition, changing your diet often yields such positive results, you no longer need your medication.

I believe in eating the food our grandparents ate. Remember when you had family dinners? You were in the kitchen helping your mom or grandma peel the potatoes, cut the vegetables, wash the lettuce that came from the garden? Eating whole food is not a radical idea, it is only in the last few decades that whole food has somehow become a radical idea. I believe in eating single ingredient foods. Food you can pull from the ground, pick from a tree, or shoot (sparingly).

As far as training, there are many different methods I subscribe to, so depending on what your goal is, will depend on how I would approach your training. I grew up competing in gymnastics, then coaching it, so I have a strong background in body weight conditioning techniques, however, I also believe a good strength training program is necessary for health and muscle maintenance, especially as we get older. If you want to boil it down to a specific term besides healthy, it would be macro based/flexible dieting

What are Macro’s?

Macronutritients are the food we consume:, protein, carbohydrates, and fats. Combining macro nutrients in a specific formula based on your goals and body composition (this takes in account your body type, whether you are a n endomorph, mesomorph or ectomorph, and other considerations). The result of a macro based plan is the major changes you will see in the mirror at a much faster rate than not using  a macro based approach. Your energy, metabolism, and body composition, you will drop dress sizes, and your body composition  will improve without feeling hungry. The secret is eating a lot of the RIGHT foods in the right combinations with the right amount of cardiovascular output (which is usually a lot LESS than expected) to yield maximum results. You will eat more than you imagined you could, do less cardio than you thought you would, and yet you will drop clothing sizes and feel great doing so!

What is the 12 week post transformation program?

What is flexible dieting?

Flexible dieting is the term used by macro dieters to describe a macro diet that isn’t planned out with specific foods for each meal. Rather than following a subscribed diet, you can be given the number of grams you need to consume in a day for each macronutrient (protein, carbohydrates and fats) and you can track them by yourself. Once you decide what your macro nutrients will be (based off your age, weight, what your goals are, how active you are and a lot of other factors) we will come up with a macro ratio (how many protein. Carb and fat grams you can eat). You can then track your macros on an app like myfitnesspal.com. As long as you stay in your macro numbers, you can eat what you want. Many macro dieters use this method to eat really crappy food and still get away with looking the way they want. This is ok, but you don’t feel great. I like to follow the micronutrients as well, to make sure your body is getting enough of the vitamins, minerals and enzymes it needs as well. However, you can create plans using flexible dieting, and devote a meal or a day to cheat, while staying within your macro ranges.

How do I use the WFG system?

There are many different ways to approach the WFG system, it just depends on what you would like to accomplish. The system consists of the three programs. Of course , they are each complete on their own, however if you have a more long term goal or issue you can definitely combine programs.

  1. Competitors. If you would like to compete but feel you have a lot of work to do, you can start with any of the programs and then go through the competitor program when you have reached your pre comp goal. I am always happy to consult for this for a complimentary session.
  2. Competitors, post competition, you can go through the program and then join the habit coaching program to stay on track while in post season. Or if you want a more structured plan, you can receive a custom tailored off season program. The great thing about these is that you will have a community to support you.
  3. You have a lot of weight to lose. If you have a hard time starting a diet, or if you have more than 50 lbs to lose, and don’t know where to start, you can start in the Habit Coaching program and start to change your habits over time. You can stay on the program until you’ve lost the weight, or you can join one of the other programs for a structured meal plan and training plan. Perhaps you stay on the habit coaching program until your last 20lbs and then switch to the more structured programs. I am always happy to provide a complimentary consultation to discuss your goals.

Why 6 is months the ideal amount of time?

My custom programs with an additional special 12 weeks of follow up program.

Imagine this: you decided you were finally going to lose weight. You were really motivated and you found a great 12 week body transformation plan. You followed it exactly. You lost weight. You felt great! Everyone complimented you! Then the plan was over. Now what? What should you do? You don’t want to keep on the plan because, well, you don’t have to. You no longer have the support and encouragement you did when you were following it. You begin to slip into your old ways. Before you know it, the weight started creeping back on. Now you are even heavier, depressed, and don’t know what to do.

That is why I created a 6 month program. The first 12 weeks are for your transformation, the next 12 weeks are for your education. I want you to learn the tools you need to be successful on your own. I will teach you about macros, about flexible dieting, about intuitive training and eating, so when you’re done with your transformation you stay looking and feeling amazing!

What Happens after 6 months?

If you feel you need to check in with me, you can always schedule a coaching call. In addition, I will also be forming a post graduate plan, where you can join other members who have been through the program for support and community. More to come!

How much weight can I expect to lose?

The generally accepted guideline used by doctors and health professionals is losing 1-2lbs/week. You can expect to lose up to 50lbs over the 6 month period. The benefit of losing weight slowly is that you are more likely to keep it off for good. The benefit of WFG programs is that they are designed specifically for fat loss. You will lose mainly fat, while preserving muscle.

What is the habit coaching program?

The habit coaching program is a flexible 6 month program designed to teach you how to create healthier nutrition habits. Habits are more likely to last when we transform them over time.

Perhaps you are just starting out on your nutrition and exercise journey, and have tried following a program (or a few programs) only to find you drift away or talk yourself out of continuing it. Perhaps you are an avid exerciser and aware of what to do and how to eat yet you always seem to stop doing what you know will be great for you. Let’s face it, we all know what to do for good health, and we all know how to do it. Eat less, exercise more. Eat healthy food, avoid junk food. We begin a program and are gung ho on following it, and a few days later we have buyer’s remorse. What do the voices in our heads tell us? “One small bite won’t hurt, I ca exercise tomorrow, so I can eat that (Insert food: pizza, cake. Chips) big deal?

One bite turns into the entire cake.  Exercise tomorrow doesn’t happen.  One cheat meal turns into, well the whole week is blown so I might as well forget it. You feel like you failed.

This negative feed loop is a habit; and some of us have been following this habit for years.

The habit coaching program will transform your habits and will teach you how to create new, body changing, life changing habits by focusing on one habit at a time. We break down the big task of “losing weight or getting healthy, lowering blood sugar etc.” into 12 actionable habits that we focus on one at a time. In addition to being in a setting with others like you to help and encourage you, you will receive tools, education and support on a daily basis.

At the end of the program, you have an arsenal of knowledge, tools and support; if you follow this program you can expect that these small steps over time have huge changes to your health, your body, your mind and your life.

How are Habits Formed?

Habits are formed when actions are tied to a trigger through consistent repetition over time. When a trigger happens we have an automatic urge to carry out the habit.  Since our body likes to take the path of least resistance, we continually repeat these habits that follow the easiest path.

Who is the habit coaching program for?

The habit coaching program is for beginner and advanced nutrition and fitness participants. It is great if you don’t want to follow a regimented plan. It is flexible and adaptable to making healthy changes for your goals and lifestyle.

Perhaps you are just starting out on your healthy lifestyle journey and know you need to make changes to your current lifestyle, but you don’t want a structured program because you feel it is too regimented.

You know you need to get healthier, you want to get healthier, but you want to go at your own pace.

You already have a healthy lifestyle and eat well and exercise but you want to clean things up to get to the next level, without having to follow a specific program.

The habit coaching program is for anyone who is ready to make a lifestyle change for the better but without the regimentation of a diet or meal plan. We focus on changing one habit at a time and as each habit becomes second nature, you begin to see and feel major changes. Over 6 months we attack 12 cornerstone habits for a healthy lifestyle.

How does the program work?

Once you join the program, you will have access to a community forum. The forum is where a new habit is posted, along with daily lessons, weekly reviews, and information. We focus on one habit at a time. You can leave feedback, ask questions, and access information not on the general website. You can join at any time and begin on the habit that is posted for that time period.

Is it for people who are already health and active?

Yes. You can always clean up your habits to take things to the next level. If you are an athlete, a Crossfitter, and bodybuilder, and you already have a healthy lifestyle, you can refine the habit challenges to take it to the next level.

What is not included?

This is a group program. You will have access to a community forum to ask questions in a public setting. If you have personal questions’ please set up a coaching call. Meal plans and training plans are not included.

What is the Custom Body Transformation Program?

The incredible body transformation program is 12 weeks long with a 12 week special follow up program that is optional.  We begin with a coaching call to review the forms you filled out to help me understand you, your goals, your lifestyle, etc. The program lasts  12 weeks, with an optional 12 week follow up program, and you will follow a macro based meal plan and training plan. Both have been created by me based on the past clients I have worked with to achieve amazing results. Once you have reached your goal, you can sign up for the follow up program at a special price, where  you will be learning about flexible dieting, how to calculate your own macro needs and putting together your own plans, with my guidance. You will be given all the tools you need to track your food and exercise, as well as additional recipes you can incorporate into your plan.

I will create a custom plan based on our conversation. You will follow a macro based meal plan and training plan. Both have been created by me based on the past clients I have worked with to achieve amazing results. After the 12 week transformation,  you will be learning about flexible dieting, how to calculate your own macro needs and putting together your own plans, with my guidance. You will be given all the tools you need to track your food and exercise, as well as additional recipes you can incorporate into your plan.

You will also have access to the membership site, as well as our private Facebook page.

Who is it for?

This program works great for someone who likes following a set meal plan and training program. You are motivated to transform your body/mind/spirit. You go the gym to work out and take classes. You are someone who follows a plan when you are given one, it takes out the guess work of dieting and training, and you will get great results! Ideal for healthy individuals looking to lose 10-30 lbs.

How is it customizable?

You can change the structure of the program itself. If you have more weight to lose than can be done in 12 weeks, you can continue with your plan until you reach your goal weight. You will have access to a grocery list and also a substitution list.

What is not included?

The plans in the program were created by me to address the needs of the majority of my clients. They are well rounded plans intended for weight loss/fat loss. If you have specific issues or health problems that require a special diet, then the Custom Nutrition Plan would be appropriate for you. You will be able to communicate in our private facebook page with other participants. If you have something personal in nature to discuss, please set up a health coaching appointment.

Custom Nutrition Programs

What is the program?

The customized training and nutrition plans are created specifically for you and addresses specific conditions. We begin with a coaching call to review the forms you filled out to help me understand you, your goals, your lifestyle, etc. I will create a plan based on our conversation. Included are regular coaching calls, access to the private facebook site, and your own private area where I will post your meals, training plans, any articles or education you may need. These plans may vary from a few weeks to several months depending on your circumstances; they may also be a one time meal plan; this is something we will decide during our consultation.

Who is this for?

This is for someone who has a specific condition, a doctor’s recommendation for dietary change, or anyone who would like personalized attention and/or has specific issues that require special nutrition/training protocols. Examples: NPC/WBFF/Muscle Mania post and off season competitors, bariatric patients, and anyone with special issues.

What is not included?

Changes to your plan are included. Coaching calls are held weekly for the first month then every other week. This is a 12 week program and an optional 12 week follow up. Depending on your situation, you may need to continue your program beyond 12 weeks and payment for additional months may be necessary.

Habit Based Health Coaching FAQ’s

What is the packet for?

The packet contains tools for you to use. It’s up to you to decide if you want to use them, though I highly recommend it.

How do I use it?

You can print out the packet and keep it in your kitchen. Put the habit tracker on your fridge. Every day you complete you habit challenge successfully, check the box. When you see all those check marks you will feel awesome (and release dopamine, a feel good hormone)! You can take your measurements every 2-3 weeks or so, this is another tracking tool to help you feel accountable to yourself. You can start to be aware of portion sizes by following the guide that is also included. Good luck!

How does the program work?

New Habits are posted in the member area  every two weeks on Sunday. Daily lessons will be posted there, as well as weekly reviews. The private facebook page is the place where you can post questions for me, and communicate with other members. If you join during the middle of a challenge, I would recommend following along with it, as it will give you an idea of what the format is like.

Will I get a workout?

This is a nutritionally based program, and workouts aren’t included. However, I will post workouts and ideas for workouts from time to time. If you feel ready to start a workout program, you can schedule a coaching call with me and we can go through some options.

What about the recipes?

Recipes are added and updated on a regular basis.

I am a beginner exerciser/healthy eater

Great! This is a fantastic program to begin your healthy journey. Follow along with the habits, and post your questions on the forum and I will answer them.

I am an advanced healthy eater/exerciser

This is a great program for experienced people too! This will help you clean up your habits and take your habits to the next level. For example, you can assign macro targets to your habits. If the habit is add more protein to your diet, you can easily rephrase that to say “I will eat 20-30 grams of protein per meal to hit my daily protein macros”. If you have questions about this you can post them in the forum, or schedule a coaching call with me.

 

Custom Body Transformation Plans

You will have access to the exclusive membership area on this website. You will also have access to our  Private Facebook Page. This is  where you can ask me questions, post your thoughts, and communicate with other members. I suggest too, you post your progress pics, measurements and small wins (we will get into that during the program). You don’t realize your power, and you may inspire someone else who is struggling. Included in this plan are regular coaching calls as well as private communication for questions and issues related specifically for you.

What is the packet for?

The packet is used in the Habit Coaching Program, however, it is a great tool that you can use too. You can follow along with this program, it is an added bonus.  

 

How do I use it?

Print out the packet and keep it in your kitchen. Put the habit tracker on your fridge. Every day you complete you habit challenge successfully, check the box. When you see all those check marks you will feel awesome (and release dopamine, a feel good hormone)! You can take your measurements every 2-3 weeks or so, this is another tracking tool to help you feel accountable to yourself. You can start to be aware of portion sizes by following the guide that is also included. Good luck!

How does the program work?

Meal Plan:

You have already received the health, fitness, nutrition and lifestyle questionnaire, based on that I have created a program for you to follow. You will also receive a grocery list, and substitution list. I suggest you stick with the plan exactly as I have written it. If there is a particular food you absolutely despise, you can use the substitution list to find an alternative. The closer you stick to the program, the better the results.

AM/PM exercises in the meal plan:

Some of the meal plans have AM and PM exercises added. These are separate from the training program. For best results, I suggest following the AM/PM suggestions in addition to your training plans. Fasted AM cardio specifically accelerated the fat burning process and helps to raise your metabolism all day. Not to mention, you feel great and it sets the tone for the day.

Schedule:

Depending on your progress, about 4 weeks into the program you will receive another plan to follow. This is meant to be followed for a short time (1 week or so) and alternated with your main plan. This will continue for a brief period, about 4 weeks, and then you will return to your main plan. This is meant to keep your metabolism working well, by cycling the macros a bit.

12 Week Follow Up (optional):

The last 12 weeks you will continue to follow the plan, and you will learn more about macro planning and flexible dieting. You will be creating you own macros by the meal, the day, the week etc. You will get to try out your skills while still in the program and get feedback from me. By the end you will feel confident about your new skills and ready to go on your own.

Will I get a workout?

Yes.

What about the recipes?

The recipes that fit into your plan have been marked with a *. As you get further along in the program you will be able to add in more recipes. The recipes not marked with a * are better for cheat meals.

Cheat Meals

At some point, depending on your progress, we will add in a cheat meal. Eventually, you will add a cheat meal once a week. You can add a cheat meal, during meal 5. A cheat meal is a small carb, protein and fat. The recipes are great for cheat meals, they are really delicious and nutritious and will be great jump starters for your metabolism. However, you can cheat however you choose, just keep it to a small meal☺.

More about cheat meals:

Cheat meals serve the purpose of keeping your metabolism chugging along at a brisk pace. There is always a risk of slowing your metabolism by following along a diet program. The added calories and fat in the cheat meals really aid in revving up your system, and actually help you lose more fat more quickly than not having a cheat meal.

 

That being said, only you know how you have been following along your plan, and if you really earned the cheat meal. If you are not 100% on your plan and your workouts, I wouldn’t recommend the cheat meal. The decision is yours.

Can’t handle cheat meals?

If you are someone who doesn’t do cheat meals well, or if you “pad” your meal plan with extras (like creamer in coffee, lattes at Starbucks, etc.) then I wouldn’t use the cheat meal. I tend to prefer the little extras throughout the week rather than having a cheat meal. As you progress with the program, you will figure what works best for you.

I am a beginner exerciser/healthy eater

Great! I have specific training plans for beginners that will be available under the Training tab.

I am an advanced healthy eater/exerciser

Awesome! I have developed training plans specifically for experienced people. These are available under your training tab.

How often will my training plans be changed?

I suggest using the training plan recommended to you as your main plan. There are times when you can’t get to the gym and so I’ve added a home workout and a travel workout. There are several ways to modify your training plan that we will get into when the time comes. They include changing reps/sets/load/timing.

 

Custom PLAN FAQ’s

What is the private forum for?

The private forum is only for use by you and me. I will post your meal plan, training plan, other educational information you may need, answer any questions you have.

What is the Habit Coaching packet for?

As WFG member, you will have complimentary access to the Habits Coaching Program as an added bonus. You are welcome to follow along with the habit transformation plan while you are going through this program.

How do I use it?

Print out the packet and keep it in your kitchen. Put the habit tracker on your fridge. Every day you complete you habit challenge successfully, check the box. When you see all those check marks you will feel awesome (and release dopamine, a feel good hormone)! You can take your measurements every 2-3 weeks or so, this is another tracking tool to help you feel accountable to yourself. You can start to be aware of portion sizes by following the guide that is also included. Good luck!

How does the Custom program work?

You’ve already completed your health, nutrition and training questionnaires, and set up a coaching call with me. Custom Programs have access to the exclusive membership area as well as  our Private Facebook Page, and (coming soon) a private forum. The Facebook Page is where you can communicate with other members of WFG, ask questions, etc. The private forum is just for you.

Will I get a workout?

Yes, your workout will be posted in your private forum.

What about the recipes?

The recipes are for you to use. We will discuss how they can fit into your program either as a cheat meal or as part of your program.

I am a beginner exerciser/healthy eater

Great, you will learn so much while you are going through your weight loss journey.

I am an advanced healthy eater/exerciser

Excellent! You will get one to one attention to really hone in on and correct your issue/problem or take your goals to the next level.