PROGRAMS

Signature
6 Month 1-1 Transformation Program

The 6 Month Transformation program is a one-on-one coaching program that is tailored to you. 
What’s included? 
  •  One-on-One Coaching with one of our experienced nutritionists and personal trainers. This includes weekly txt and email accountability from your coach, monthly phone calls, and weekly check-ins. 
  • ​Custom nutrition plans based around you making sure you are fueling your body. We customize nutrition to YOU: whether you want to learn macro tracking, intuitive eating, balanced plates, meal planning, how to eat out and stay on track, blood sugar balancing, pre and post workout nutrition, we tailor nutrition to you.
  • ​Focus on habit creation 
  • Custom workouts based around your schedule, equipment, preferences, and goals. If all you have is 15 minutes, we work with you to make the most of that time.
  • ​Weekly progress check-ins and plan adjustments as needed to keep you on track and continually make progress.
  • ​Client app to view your scheduled workouts, target goals, weekly coaching videos, links to live Zoom calls, and access to a database of all of our high protein recipes and guidebooks. 
  • Heal your relationship with food so food no longer consumes you. We work with you to overcome mindset hurdles. Our goal is to free you from food guilt and equip you with tools to stay mentally healthy along your journey and after.
  • ​FULL nutrition education to ensure you have the knowledge to make eating healthy easy for the rest of your life.
  • ​Restore your gut, metabolism, and hormonal health.
  • ​Private Facebook Community with exclusive content and live videos with Ashley & Nathan and our coaches to provide specialized education and added support!

Our Personal Client App to Keep You on Track

  • Daily Schedule: includes coaching videos, educational content, links to live Zoom calls, as well as workout and goal programming tailored by your coach specifically for your needs.
  • Workouts: easy to follow customized workouts designed by our coaches to specifically meet your needs and customized based on workout schedule and equipment availability.
  • ​Accountability + Encouragement: your coach is available to you throughout the week for questions, feedback, and encouragement:)
  • Meal Planning help: tailored meal plans and macros for those following this coaching style
  • Weekly Check Ins: weekly check ins that you submit to your coach to reflect on wins from the week and allow your coach to gameplan for you as you progress in the program.
  • Habit tracking: stay on top of daily habits such as hydration and step goals, supplement reminders, breathing exercises, and more!
  • Progress Tracking: the Look Beneath the Surface app tracks your progress for you! From progress pictures to weight and stats and workout PRs, all your data in one place.

CONSULTATION CALLS

Our consultation call options offer the opportunity for those eager to dive into a specific topic, including intuitive eating, macros, hormones, gut healing, and more. Our consultations provide you with insights, personalized strategies, and expert guidance to enhance specific areas of your health journey. 

Macros:
Option 1 - Understanding Macros

Option 2 - Reverse Dieting
Apply for this consult!
 Plan

The macronutrient consultation options are a highly personalized macronutrient calculation (ie. not just an online calculator that could be wildly inaccurate for your current needs!). Two options are available for these consultations. Option 1 is ideal for anyone looking to get an introduction to macronutrients: what they are, how to track, tracking tips, mindset tips while tracking, how to incorporate movement in with macros, how to eat out while eating macros. Option 2 is ideal for anyone who has been chronically dieting or is wanting to know how to eat more without putting on unnecessary weight.

Option 1

Call Outline
  • Current intake review
  • ​Current biofeedback and appetite review
  • ​Current challenges with nutrition review
  • ​Current movement/training/activity review
  • ​Discuss goals with macros
  • ​Overview of protein, carbs, fats, and fiber
  • ​Discuss macro best practices, tracking while eating out, setting up tracking account
What You'll Get
  • Starting macros based on current intake including 2-week meal plan with sample meals
  • Macronutrient Tracking Guide

Option 2

Call Outline
  • Current intake review
  • ​Current biofeedback and appetite review
  • ​Current challenges with nutrition review
  • ​Current movement/training/activity review
  • ​Discuss goals
  • Discuss reverse dieting plan (6-12 week depending on individual)
What You'll Get
  • 6-12 week reverse diet plan (depending on individual) with macro adjustments, troubleshooting tips, and general movement/lifestyle guidelines
  • Macronutrient Tracking Guide
Our guts are central to our overall wellbeing and dysbiosis in the gut can affect everything from mood, metabolism, hormones, energy levels, and more! If you are looking to learn more about steps you can take to optimize your gut or are currently dealing with gut related issues (bloating, irregular bowel movements, cramps when eating, reflux, etc), this call is a fantastic opportunity to dive deeply into gut health.
Call Outline
  • Review of current nutritional intake
  • ​Review of current movement routine
  • ​Review of work and life stressors
  • ​Review of symptoms
  • ​Review of food patterns
What You'll Get
  • Healthy gut resources specific to your symptoms 
  • ​Understanding a balanced plate (i.e gut issues from under fuelling, unbalanced plates etc) 
  • ​Understanding common food triggers 
  • ​ How  to navigate an elimination protocol while adding foods back in
  • ​Supplement recommendations to support specific gut symptoms

Emotional Eating

Emotional eating takes a massive toll on our physical and mental wellbeing. If you find yourself turning to food for support, regularly overeating or bingeing, or simply feel your relationship with food is in need of a lifeline, this call is a safe and productive place to begin your healing.
Call Outline
  • Review of overall current weekly nutritional intake
  • ​Insight into food habits/patterns
  • ​Review of work/life stressors
What You'll Get
  • Resources on building a balanced plate (i.e. binging because of underfeeding in the day, fear of food, ect)
  • Understanding why you are experiencing cravings (i.e stress, sleep, protein, hydration etc.)
  • ​Resources on mindset tools for emotional eating

General Wellness

If you are looking to speak and learn from an holistic nutritionist to give you personalized guidelines, tips, and resources, this consultation option is a great place to start. 
Call Outline
  • Review of current weekly nutritional intake
  • Review of current movement routine
  • Review of current sleep habits
  • ​Review of current stress levels & coping mechanisms
What You'll Get
  • Meal Planning Resources + tools on building a balanced plate
  • ​Optional macro breakdown or one week sample meal plan
  • ​Sample week structure for movement
  • Resources and personalized goals for sleep and stress

Hormonal Balancing

If you struggle with suspected or confirmed hormonal imbalances, this consultation will provide you with nutritional, exercise, lifestyle, and supplement recommendations to support your specific or general symptoms. Examples of how hormonal imbalances can present are brain fog, PMS, PCOS, irregular cycles, chronic headaches/migraines, chronic fatigue, blood sugar imbalances, and high stress levels. This is also a good fit for someone looking to transition off of birth control.
Call Outline
  • Current symptom overview
  • ​Current meal and food intake overview
  • ​Current supplementation and/or medication, if any
  • ​Current lifestyle and exercise overview
What You'll Get
  • Tailored nutritional recommendations based on your needs to support hormonal balancing
  • ​Tailored lifestyle recommendations based on your needs to support hormonal balancing
  • ​List of specific foods to support your symptoms
  • ​Supplement recommendations to support your symptoms

Kitchen Clean Out + Meal Prep/Planning Help

If you are looking for tailored meal prep advice and someone to go through your favorite and go-to foods with you and make suggestions for better swaps as necessary, this consultation is exactly that! One of our coaches will go through your regular food intake and recommend better alternatives while also equipping you with tips for successful meal prep to stay on track!
Call Outline
  • Review of overall current weekly nutritional intake diving specifically into meals, meal structure, and meal timing
  • ​Review of nutritional challenges such as busy work schedule, travel, kids, cooking appliances available, cooking for family, hardest meals to stay on top of, etc.
  • Discuss favorite and go-to foods and swaps as necessary; discuss cravings and goal-oriented alternatives
  • ​Discuss what certain cravings could indicate about nutrient deficiencies when applicable
  • ​Discuss meal prep best practices based on individual schedule and needs
What You'll Get
  • Recipe options or meal plan for 2 weeks to mix and match (meal plan includes grocery list)
  • ​Resources on building a balanced plate
  • Tips for easy and sustainable meal prepping
  • Food swaps for favorite foods and go-tos
  • ​As applicable, recommendations for specific micronutrients
Look Beneath the Surface, LLC
For coaching inquires or additonal support, shoot us a DM on Instagram or email support@lookbeneath-thesurface.com!