Explore the Packages
Nutrition Coaching
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If you’re ready to make meaningful changes but aren’t sure where to begin, this service provides a supportive, practical starting point. We’ll begin with a 60-minute conversation to take a closer look at your current eating habits, activity patterns, and overall lifestyle. From there, we’ll clarify your fitness goals, establish personalized macronutrient and calorie targets, and create a realistic timeline to help you move toward them in a healthy, sustainable way.
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Phase 1 | Month 1: The Baseline Audit & Calibration
Deep-dive 60-minute intake session to map current eating patterns, set precise caloric/macronutrient targets, and align your routine with career demands. Weekly data check-in calls ensure rapid calibration and seamless integration.
Phase 2 | Month 2: Execution & Habit Compounding
Bi-weekly strategic reviews to navigate real-world friction—including travel schedules, dining out, and stress management—reinforcing foundational habits without rigid restriction.
Phase 3 | Month 3: Mid-Point Audit & Metabolic Optimization
Comprehensive reassessment of your progress, biofeedback (energy, sleep, digestion), and shifts in body composition. Macronutrient intake and meal frequency are adjusted to overcome plateaus and support ongoing performance.
Phase 4 | Month 4: Advanced Flexibility & Intuitive Tracking
Shifting focus from structured tracking to flexible food pairing using your personalized Food Frequency Protocol. Bi-weekly coaching fine-tunes decision-making for complex schedules and dynamic environments.
Phase 5 | Month 5: Long-Term Behavioral Anchoring
Testing your habits across varying workloads and social events with bi-weekly accountability calls to troubleshoot adherence barriers and lock in lifestyle routines.
Phase 6 | Month 6: The Autonomous Maintenance Blueprint
Final strategic transition to full nutritional independence. We establish your long-term energy maintenance baseline and self-regulation parameters so you can navigate any setting with complete confidence.
Nutrition coaching provides a guided approach to making your food work toward the fitness results you want. I don't hand you a restrictive, generic meal plan that falls apart the moment you have a working lunch or a late-night flight. Instead, we perform a thorough audit of your lifestyle, food preferences, and daily schedule. Together, we build a flexible intake strategy that lets you easily mix and match foods that fuel your busy days while consistently delivering the body composition results you want.
$425/mo
$2350
GLP-1 Support
Deciding to take a GLP-1 drug is a serious investment in your health. I’ll help you take as much control as possible over your weight-loss journey by building your strategy with a comprehensive approach customized just for you. Investment in this program will pay you with muscle preservation, metabolic protection, and the keys for long-term success.
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Month One of GLP-1 Support is designed to give you the structure, guidance, and accountability you need to start strong and stay confident. I’ll provide you with personalized goal-setting support, expert coaching to help you adjust to your GLP-1 journey, a fitness intake assessment, and customized nutrition and exercise programming tailored to your needs. With weekly check-in calls, ongoing text support, and close monitoring of your progress, my hands-on guidance allows for quick strategic adjustments to help you build momentum, stay consistent, and maximize your results from day one.
During Month Two of GLP-1 Support, I’ll help you build on your early progress with continued structure, accountability, and personalized adjustments. During this phase, I’ll help you refine your goals, provide ongoing guidance as your body continues to adjust to GLP-1 use, and make thoughtful adjustments to your nutrition and exercise programming based on your real-time experience and results. Weekly check-in calls and text message support provide space for questions, encouragement, and real-time problem-solving, while close monitoring of your adherence helps ensure the plan stays effective, realistic, and aligned with your goals.
In Month Three of GLP-1 Support, I take a deeper look at how your nutrition, fitness, and overall progress are evolving so I can refine your plan with greater precision. I reassess your nutrition and fitness needs, make thoughtful adjustments to your exercise and nutrition programming, and help you recalibrate your goals based on your progress so far. Through weekly check-in calls, text support, and close monitoring of your adherence, I provide expert guidance, accountability, and timely modifications to keep your plan effective, sustainable, and aligned with the results you want to achieve.
In Month Four of GLP-1 Support, I take a comprehensive look at how your body, routines, and results have progressed so I can fine-tune your plan for continued success. I reassess your fitness, evaluate your adherence to your nutrition plan, and make strategic adjustments to both your exercise programming and your nutrition approach based on what is working best for you. I also review your goals, help you refine them as needed, and continue providing goal-setting support to keep you moving forward with clarity and confidence. Through weekly check-in calls and text support, I offer ongoing expert guidance, accountability, and responsive coaching to ensure your plan remains effective, sustainable, and aligned with your long-term results.
$595/mo.
$2150
Option 1: Pre-Built, Do-It-Yourself
With this pre-designed program, you can build full-body strength over the course of a year, become more proficient with exercise, grow your confidence, and build strength and endurance. This option is excellent for those who are new to exercise or returning to it. Since I want you to see real changes, the minimum program is two mesocycles, or six months. For the Master Key, commit to a full year-long macro cycle. With more comfort and familiarity with exercise, you’ll become more proficient and develop the skills to help maintain what you’ve learned and the gains you’ve made.
$195/mo
$175/mo
$2100
Option 2: Individualized
If you’re looking for something more individualized and tailored to you, the second programming option is an excellent fit. Still centered on micro, meso, and macro programming cycles, this option includes a consultation and an opportunity to identify exercise goals that are personal to you. Then I’ll get to work designing a program that will get you the Master Key.
$495/mo
$2250
$4500
Fitness Coaching
Healthy changes in body composition don’t happen overnight. It can literally take months, even with the proper diet and exercise, to start seeing shifts in how your body feels, looks, and moves. There are no secret doors.
Instead of rushing the process, I want GoldenKey to be a solution and a resource for your progress. Take the time to learn and grow with me in a way that fits into your life and is easy to stick with over the long term.
To help you reach your goals, all of my exercise programs are broken down into three cycles: Short or Micro, Medium or Meso, and Long or Macro
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These are foundational, four- to six-week blocks of exercise programming that feed into the larger picture. Think of a microcycle as the key to door number one. We’re focused on something small, like building proficiency in a movement pattern, strengthening one particular muscle group, or getting comfortable with a new exercise.
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These cycles combine three to four microcycles. Instead of individual weeks, these cycles span several months and provide space for building volume, changing repetitions, and growing strength.
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These cycles focus on the big picture in an exercise program. Efficient programming starts here, defines the big-picture goal, and then works backward to determine what needs to happen on a monthly and multi-month basis to achieve it.
There are two ways this kind of programming can work. I’ve included a sample of how things work below.
Want a consultation?
Doors don’t open when you delay your progress. Connect with me today to learn more about my nutrition and fitness coaching services and secure a coaching spot.