What Is ProCoach?
ProCoach is an online application based nutrition program developed by the world’s leading nutritional coaching company, Precision Nutrition. It is an online, 12-month coaching program, complete with daily lessons, habits, check-ins and more. These lessons are designed to help you with your eating habits to reach your goals. Time to ditch the diet and learn how to be happy, healthy and confident at any size. By creating healthy habits that include nourishing your body with real food and adding movement that makes you happy. In addition, understanding how stress and sleep affect your choices and the importance of practicing gratitude to create a long term sustainable healthy lifestyle.
Health and Wellness Coaching to Become Happy, Healthy and Confident at Any Size
It has been proven that a practice/habit-based program is more effective and has longer-lasting effects than typical diets or meal tracking. However, not everyone knows how to do it effectively. My health and wellness coaching includes a systematic plan to help you reach your long-term goal of being happy, healthy and confident at any size through healthy choices and habit change.
This approach will help you develop new skills and make positive changes for lifelong healthy eating. There are no meal plans, food “rules”, gimmicks or supplements/shakes to purchase, only the skills to help you make the best choices for you! You will learn skills such as hunger and appetite awareness. These skills will include learning how to eat slowly and to eat until satisfied, not stuffed. These are two lifelong skills that will commence your weight loss journey. For many clients, mindfulness will often result in weight loss just from learning to eat a little less and adjust food consumption based on body signals.
Have You Heard The Term Nutritional Agnostics?
What that means is that I believe there is no best diet for everyone. Whether you are vegetarian, vegan, paleo, carnivore, etc., there are ways to incorporate healthy eating habits to whatever “diet” you tend to follow. Whichever way you choose to eat, as your coach, I promote:
- Whole, minimally processed foods
- Lots of plants; fruits and veggies
- Enough protein to meet your body’s needs
- Healthy fats
- Lots of water
- Carbohydrates to fuel your body based on your activity level
If You Are Ready, Willing And Able, Together, Through ProCoach And My Personal Guidance We Will Work On Reaching Your Health and Wellness Goals Through:
- The right mix of all foods based on your lifestyle and preferences
- Support on how to create meals from these core items and help you learn how to stay consistent
- Food behaviors, (meal timing, meal frequency, meal speed, and quantity)
- Food attitudes, (what are your food views, do you restrict or binge, possible disorder eating habits)
- Stress and how that impacts your food relationship
- Sleep Habits, rest, and recovery and how that affects your food relationship
- Outlook/Self Care, (Confidence, Resiliency And Helping You With A Growth Mindset)
Health And Wellness Coaching Are Offered As Application Based Through ProCoach, One On One In Person Or Skype I Look Forward To Our Year Together On Your Weight Loss Journey, Working Towards A Healthy Lifestyle Based On Healthy Choices, Fitness And Support! Through ProCoach, every 2 weeks you will receive a new habit, which will be followed up by daily reminders. The habits are geared towards learning how to manage particular nutrition, fitness and lifestyle skills. The fitness component offers both a gym or home option.
ProCoach only takes 10-15 minutes a day, far shorter and less expensive than lifelong illnesses such as Type 2 Diabetes or Heart Disease often associated with excessive weight or obesity. You will be asked to record whether or not you practiced your habit, this is simply a yes or no question. This will help me, Lisa, monitor your consistency. To support these new habits, each day you will receive articles, videos, audio files and/or other downloads to view or listen to when it works for you. This can be done first thing in the morning before you get out of bed, while eating breakfast or even while commuting on public transportation to work. Even if you miss a day, it is ok! You will have a chance to catch up the following day. Always remember it is about progress and not perfection. Every couple of weeks, you will be asked to provide your body weight, measurements, photos as well as subjective markers to again help me track your progress. I promise you, it is only 10- 15 minutes each day and you can do this!
Getting Started With ProCoach Nutrition:
After you have completed your initial online intake questionnaire, you will receive a custom packet on portion control, fitness, nutrition, grocery shopping, and meal prep. During this year-long journey, you will learn how to:
- Eat slowly and mindfully
- Understand your hunger and appetite cues
- How to incorporate a healthy balance of Proteins, Carbohydrates, Fats, Fruits, and Vegetables
- Plan to grocery shop
- Choose the best items from the grocery store
- Store and prepare foods correctly
- Avoid your problem foods
- Choose better options while dining out
Coaching For Women
Coaching For Men
A PERSONALIZED workout plan from a personal trainer that can be done when it fits into your day at a fraction of the cost. Your program is designed by ME learning about YOU! It is your very own PERSONAL TRAINER delivered to your inbox on a daily basis.
How Does ProCoach Design My Personal Plan?
Through an online assessment process, you will be asked a series of questions from how you breathe, the tools to help you evaluate your posture to how you move through specific movements that will assess your upper and lower body movement patterns.
You will receive easy to follow directions with videos to guide you through this process, one component at a time. We have done the work for you, all you have to do is follow the video/directions and answer the questions!
Through your personal responses during the assessment, it will be determined how you move, with or without pain, your injury history, your previous workout history, and your goals.
Your workout program will be a balance of tension and exertion mixed with relaxation and recovery.
You will receive Daily Emails which will be comprised of either a workout or active recovery for that day. Every day, the program will tell you what to do to meet your goals. Most programs have specific workouts for 4+ days a week allowing for active recovery or an option to do a workout on another day, life happens!
You will be given a daily choice between:
- A full workout
- At-home workout (minimal equipment)
- Quick workout (don’t have much time)
- Doing my own workout
All workouts are accompanied by a short 1-minute video which provides you with tips on how to properly perform every exercise correctly. This includes all progressions and regressions for whichever exercise you choose. You will be given specific directions as to how many sets, reps and how to determine the weight/resistance needed.
The workouts don’t disappear and are always in your archive. If you can’t do it today, (life happens) it’s there for you tomorrow!
You can view your workout on your phone or computer as well as your TV, all you need is the cable.
Do You Know Your “Why”?
An online coaching program that cares about your “WHY”! There are questions to help you gain clarity as to what is your “why” you want to incorporate fitness into your lifestyle. Knowing your “why” helps you with your motivation! Many choose fitness because they want to be healthy, pain-free and physically capable for the rest of their life.
This workout is NOT designed for you to say OMG the first week, I can’t believe how sore I am, I can’t even…… It is smart, systematic and is about progress. Think about learning to walk, one step at a time! As you develop a strong foundation and proper technique, the movements become appropriately more challenging with progressions, additional weight and always regressions when needed. The program meets you at YOUR level!
As your coach, I am always here to help support and guide you through this process and help you adjust your plan when needed. Sometimes our goals change and your program can change too!
If you love yoga, running, bike riding or even boxing, there is room in this plan for all that you love to do. There are days for active recovery and the freedom of everyday life!
ProCoach and ProCoach Fitness are one of the leading programs in the country and it will be delivered to your inbox every day!
What Does A Year Of ProCoach Look Like?
|Weeks 1-2||Take a 5-minute action|
|Weeks 3-4||Eat slowly|
|Weeks 5-6||Stop eating at “80% full”|
|Weeks 7-8||Eat lean protein with each meal|
|Weeks 9-10||Eat at least five servings of colorful fruit/vegetables|
|Weeks 11-12||Make smart carb choices|
|Weeks 13-14||Eat healthy fats|
|Weeks 15-16||Plan PN-friendly meals|
|Weeks 17-18||Record what you eat|
|Weeks 19-20||Create & use a sleep ritual|
|Weeks 21-22||Drink only calorie-free beverages|
|Week 23||Break week|
|Weeks 24-25||Use a targeted recovery strategy|
|Weeks 26-27||Eat whole foods only|
|Weeks 28-29||A little more, a little better|
|Weeks 30-31||Protein & colorful plants at each meal|
|Weeks 32-33||Practice 80% full|
|Weeks 34-35||Do a 5-minute mind-body scan|
|Weeks 36-37||Take a fitness information vacation|
|Weeks 38-39||20 minutes of de-stressing|
|Weeks 40-41||Create and practice your fitness mission|
|Weeks 42-43||Choose your own adventure|
|Weeks 44-45||Prepare for your final photoshoot|
|Weeks 46-47||Celebrate your progress|
|Weeks 48-50||Spread the love, pay it forward|
Is ProCoach For Me?
If one year from now you would like the ability to make healthy choices, feel good about being happy, healthy and confident at any size, with your improved fitness level, then ProCoach and A Studio at 68 are for you! If you would like a personal coach to go through your journey with you and be there to provide personal attention, support and the opportunity for a bi-weekly one-on-one when needed through skype or phone, then ProCoach and A Studio at 68 are for you! If you answer yes that you are ready, willing, and able to commit to a 12-month online habit-based nutrition, lifestyle, and exercise program that is not a diet, or meal plan, has no rules to follow, gimmicks, restrictions or supplements to purchase. If you would like a coach who is warm, supportive, understanding, will hold you accountable and will be your biggest cheerleader, then you need to allow me to help you learn how to help yourself. Together we can create a future of healthy choices.
ProCoach Workouts Promotional Video From Precision Nutrition On Vimeo. You will receive a flexible daily workout plan. Each day you will be able to choose from a full gym workout, at home, quick workout, (don’t have much time) or doing my own thing option. Whatever you choose the exercise videos to make it easy to understand the activity and to be able to do the movements where ever you happen to be. All exercises are based on your experience level and injury history. Just like your healthy choices food habits, you will be asked daily if you completed the exercise activity
ProCoach Is For You If You Answer Yes To Any Of The Questions Below:
ProCoach Is For You If You Think About:
- How to Eat Better
- How to Look Better
- How to Feel Better
- How do I Improve my Health?
- How do I Lose Body Fat?
- How do I Improve my Body Image?
- Your lack of confidence
- Your lack of energy
- How to make healthy choices
- Will my clothes fit me today?
- I have to diet, AGAIN!
What Are The Rewards?
- I Will Enjoy Eating Healthy
- I Will Look Better
- I Will Feel Better
- My Health Will Improve
- I Will Have Lost Body Fat
- I Will Like Who I See In The Mirror
- I Will Become More Confident
- I Will Have More Energy
- I Will Know How To Make Healthy Food Choices
- My Clothes Will Consistently Fit
- I Will Not Have To Diet Ever Again
- I Will Have Committed To Healthy Choices
If You Are Ready To Practice Daily To Build Skills, You Will Then Be Able To Build Skills To Achieve Your Goals In Only 10-15 Minutes A Day!