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WHY This Program Stands Out from the Others...
Nadine will be your own personal weight loss coach...
She's been in this industry for more than 15 years, and has helped hundreds of clients with successful, healthy weight loss! She not only has the experience, BUT she truly CARES about each one of her clients and will support you every step of the way! Anytime you have a question, she's there to help. When you have a recipe you want to try but not sure about it, she's there to help. When you're having a tough day and feel you're falling off track, she's there to help!
Each plan is built specifically for you, your health goals & health history...
When helping hundreds of clients with weight loss, it's easy to see that one plan does not fit all! Everyone is biochemically unique, and so a plan must be tailored for each person to help their body respond accordingly. Nadine also ensures that plans are simple, healthy, and realistic for each client!
Along with a plan comes oodles of education...
Education = power! It's like the old proverb: 'Give a man a fish, and you feed him for a day. Teach him how to fish, and you feed him for his life'.
Nadine can also help you build more exercise into your lifestyle...
Nadine is a certified, registered Nutritionist, but she has also worked in the exercise science field for 15+ years. Two of the key components of healthy weight loss are 'nutrition' and 'exercise'. She can offer education and advise for both.
This program will ensure you're losing weight the 'healthy' way - losing fat and very little muscle.
This is why Nadine has always incorporated a body composition analysis into her programs, to not only show clients the real change in fat mass while they lose weight, but to also ensure they're holding onto their muscle. This has been proven to be the healthiest way to lose, and keep the weight off!
This is NOT A DIET, but a Healthier Lifestyle...
You will eat lots of food to fuel your body, mind and metabolism. You won't feel hungry. And this will feel so much more like a lifelong change, versus a hard-core diet. Nadine will help you move away from the 'all-or-nothing' approach that is so often used in today's society (with the more extreme diets), and truly help you find a more balanced 80:20 approach that will last you a lifetime!
Current Weight Loss Program Options
We start with a NUTRITION CONSULTATION to build your Healthy Plan!
We start with a NUTRITION CONSULTATION to build your Healthy Plan!
We start with a NUTRITION CONSULTATION to build your Healthy Plan!
What's INCLUDED:
- Careful assessment of your current diet, health history and health goals
- A simple, healthy MEAL PLAN with many meal ideas tailored for you, the foods you like & your lifestyle
- A complete package of EDUCATIONAL INFORMATION on:
- the key habits that maximize weight loss
- healthy recipes, 3-Minute meal ideas, family favourite
What's INCLUDED:
- Careful assessment of your current diet, health history and health goals
- A simple, healthy MEAL PLAN with many meal ideas tailored for you, the foods you like & your lifestyle
- A complete package of EDUCATIONAL INFORMATION on:
- the key habits that maximize weight loss
- healthy recipes, 3-Minute meal ideas, family favourites and more...
- Discussion (& inclusion) of exercise, sleep and stress management tools, motivation and mindset (working toward a more balanced approach versus 'all-or-nothing')
- A BODY COMPOSITION ANALYSIS is performed at this session as well to measure:
- Weight
- BMI
- Waist : Hip Ratio
- % Body Fat
- Fat Mass : Lean Mass Ratio
This provides us with measurable data that we can track throughout the time we work together, ensuring you're losing weight the 'healthy way' - losing only fat while holding onto your lean muscle.
Seeing this change is ALWAYS motivational and helps you keep going!
6-Week "Reset" Program
We start with a NUTRITION CONSULTATION to build your Healthy Plan!
We start with a NUTRITION CONSULTATION to build your Healthy Plan!
After your NUTRITION CONSULTATION is complete and your HEALTHY PLAN is built, you have the OPTION to work with me for 6 weeks!
I now keep you ACCOUNTABLE to your plan, and support you every step of the way!
I provide journal templates for you to track your progress throughout the week, and you submit an update to me at the end of each week
After your NUTRITION CONSULTATION is complete and your HEALTHY PLAN is built, you have the OPTION to work with me for 6 weeks!
I now keep you ACCOUNTABLE to your plan, and support you every step of the way!
I provide journal templates for you to track your progress throughout the week, and you submit an update to me at the end of each week by email! I get back to all my clients with input, suggestions, motivation and support and check in quite often throughout the week as well!
DID YOU KNOW: Journalling has been researched and PROVEN to help when losing weight and learning to adopt healthier habits!!! And it takes less than 5-minutes each day.
We meet again at the 6-week mark (and in between if required) to chat about progress, mindset, motivation, and perform another body composition analysis to show the changes taking place.
You ALWAYS have the option to keep working with me if you feel you need continued support and accountability at this point...
10-Week "Lifestyle" Program
We start with a NUTRITION CONSULTATION to build your Healthy Plan!
10-Week "Lifestyle" Program
My 10-week weight loss program is my most popular program, focused on developing healthier habits long-term (the 80:20 rule)!
This program has all the elements of the 6-Week Program but we work together for 10 weeks, meeting at the mid-point and at the end (and more often if needed).
At the end of the 10-weeks, you have the option to rol
My 10-week weight loss program is my most popular program, focused on developing healthier habits long-term (the 80:20 rule)!
This program has all the elements of the 6-Week Program but we work together for 10 weeks, meeting at the mid-point and at the end (and more often if needed).
At the end of the 10-weeks, you have the option to roll into another 10-weeks – continuing with weekly updates, support, accountability and two more one-hour meetings at the mid-point and at the end. This is to help you continue to work toward health goals, and be consistent with habits so they become hard-wired. Once habits are hard-wired, there's no going back!
ALSO INCLUDED (in the 6-Week & 10-Week Programs):
- Access to my online FB support group
- Access to my Members Only section of my website (this includes in-home exercise videos, sample exercise plans, weekly meal journals and other information)
- Weekly emails with new foods or recipes to try, self-care tips, simple ways to manage stress (and emotional eating), etc.
You will also have access to me at all times if you have questions, concerns, or feel like you're falling off track a bit.
My clients are my priority and most of my days are spent emailing them, chatting with them on the phone (or on zoom or FaceTime) or seeing them at my office.
BEST Weight Loss Business in Regina & Surrounding Area for the past 3 years!
How to Change your Life !!
I always start with NUTRITION - as I feel this is the foundation! The key habits that we tackle include:
- Balancing out your meals with a lean protein, healthy carb, and add in your fruit, vegetables and a healthy fat.
- Staying hydrated - sipping water all day long
- Making sure you're choosing nutrient-dense whole foods with lots of fiber - your whole grains, beans and legumes, fruit, vegetables and nuts and seeds (to ensure your good gut bacteria are properly fed and bowels stay strong and regular).
- Reducing refined sugar, processed foods and inflammatory foods (dairy, wheat/gluten, caffeine, smoked and cured meats, peanuts, corn, alcohol)
- Timing your meals appropriately (every 4-5 hours apart ideally), and fasting at least 12 hours/day
Then I encourage some added EXERCISE (at your moderate - vigorous intensity) - at least 10minutes/day
- Cardio is important to strengthen your cardiovascular endurance - walking, jogging, elliptical, rower, swimming, Hiit training, circuit training, etc. Do some form of cardio 3-5x/week - for 10-40min!
- Strength training is imperative as we start to lose 1% of our muscle mass starting at the age of 40! Try to incorporate 2 x 20-30min sessions per week (or more) - every week!
- Don't forget to add in your stretches at the end of your workouts (to keep yourself from tightening up)! Yoga is a great way to add in more flexibility!
- Add in activity throughout the day! Don't just sit! Stand up, move around, take the stairs whenever possible... this added activity (on top of your exercise) is very beneficial for your health overall!
SELF-CARE is quite often the missing link... yet it's an important piece of the puzzle, and really helps you make healthier choices with your nutrition and exercise!
- Go to bed at the same time every night and wake up at the same time most mornings - averaging about 7-9 hours of sleep in total
- Wear a sleep mask to ensure you're sleeping in complete darkness - this really enhances your melatonin and overall deep sleep
- Do little things daily to help manage your stress - go for a walk over the lunch-hour, listen to some soothing music, have a bath, talk to a friend or family member, practice meditation, yoga, or even just stop to take some deep breaths several times a day!
- Focus on the simple things that help feed your soul (keep your mindset positive and happy)
Check out the Sunday emails...
Nadine's Sunday emails tend to focus on these three key areas - Nutrition, Exercise and Self-Care! See some of her favourite Sunday emails below!