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90 Days

Declutter your Diet

Your diet-free life awaits! One-on-one coaching for effortless weight-loss and guilt-free eating.  

 

Are you ready to begin your journey towards diet freedom and end the food fight?

Ready to stop obsessing about food and feel good about your eating habits again?

Do these thoughts run through your mind?

 

→ I ate too much today, I have to rein it in tomorrow.

→ I shouldn’t have eaten so bad over the weekend, I have no will power.

→ I’m going to burn it all off tomorrow.

Do you want to:

 

→ Go from binge eating an entire bag of gummy bears to eating a handful and feeling satisfied?

→ Go from obsessing over every bite of food to feeling confident about the choices you make?

→ Eat a cheeseburger and still feel comfortable in your shorts?

→ Get rid of old eating habits that make you cringe?

 

Watch this first ↓

Once upon a time this was me:

I ate low-calorie foods, skipped entire meals, did hours of cardio, took diet pills, felt major anxiety about eating “bad” foods, and didn’t feel like my body was good enough or thin enough. That life was *so* exhausting!

I managed to mask it all with my good time attitude and plenty of socializing and boozing.  Truthfully though, I was hiding a lot and not always as happy as I seemed.

It all changed when I stopped obesessing over food.

And that’s a significant component of finally getting it right with all of this healthy eating stuff.

We work together to find your unique balance. I’ll hold you accountable, so you focus your time and energy on the other areas of your life that bring you joy. Food is simple and is secondary to what truly nourishes you.

My program is for you if:

  • You need food freedom, and you’re tired of counting calories, lacking confidence, and starting your diet over every Monday
  • You know you want to loose weight and create healthy habits, but you need a solid routine, a plan of action, encouragement, accountability, and guidance.
  • You know you want to make time for workouts and meal prep but you don’t know where to start or what to do.
  • You want to feel less overwhelmed and exhausted and get into a good healthy eating and self-care routine.
  • You’ve done juice cleanses, fasting, weight loss retreats, and restrictive diets but haven’t been able to make the changes last and match your lifestyle.
  • You’re 100% ready to commit to yourself and do the work required to make lasting changes 

 

declutter your diet
declutter your diet

My program is Not For you if:

  • You want to learn the quickest way to lose weight
  • You want to go to the extreme and feel restricted and follow food rules
  • You want to eat 100% clean all of the time except on the weekends
  • You don’t want to make the effort to commit to your well-being
  • You aren’t truly ready to make an investment in yourself for your long term health
  • You need to fit into a dress or bathing suit in a few weeks
  • You are not open and willing to have a growth mindset around what will be discussed

 

This is a snapshot of what we’ll cover in your program:

Nutrition

→  my back to basics approach for putting together healthy meals and cooking

→  what foods to always have on your plate so you always feel satisfied.

→  how to satisfy your cravings without feeling any guilt afterwards.

Intentional Eating

→  the 6 steps to prevent overeating.

→  how to tap into your body’s hunger cues so you’re not grazing all day.

→  how to differentiate between your different types of hunger

Movement

→ explore ways you like to exercise

→ find movement you enjoy and look forward to

→ prioritize time for enjoyable movement

 

80/20 for healthy weight

→ what you eat most of the time matters more than what you eat some of the time

→  eat food that noursishes your energy, body, and mind

→  incorporate fun foods and learn how to make your fun foods more nutritious

Emotional Eating

→  understand what your emotions are telling you and how to work through them as opposed to turning to food to cope. 

→ the different ways to cope with emotions that don’t involve food.

→  how to ask yourself what you need instead of resorting to old behaviors

Healthy Habits

→ how to look at your life through a diet free lense.

→  how to build goals that turn into automatic habits

→  how to create a morning and evening routine that will set you up for success everyday

Mindset

→  how to feel confident about what you eat and end binging for good

→  how to shift your beliefs about “good” and “bad”

→  how to practice of self compassion versus self judgement

Stress

→  how to prioritize self-care and to do lists

→  different methods to diffuse stress and practice helpful coping mechanisms.

→  how to set healthy boundries around things that drain your energy 

What our time together looks like:

  • 11 weeks of support via 45 minute weekly calls on Zoom so you can:

→ Go over what you’re working on and how to move forward and/or pivot

→ Guide you through any challenges as they arise

→ Ask me any questions about food and recipes and 

→ Share what is working and how you’re progressing

→ Feel fully supported and guided

  • Unlimited email support between sessions to get clarity on where you feel stuck or what you’re celebrating
  • Honest but supportive feedback and steps to help you reach a healthy weight and navigate your life. 
  • My favorite healthy breakfast and snack recipes for healthy choices to start your journey
  • My must have list of pantry, fridge, and freezer items so you always have something healthy to eat
  • A personal pantry and fridge makeover
  • Resources to help you tweak your recipes and personal care products

Client Love

” Melissa is AWESOME! I looked forward to our meetings together even though I knew she was going to remind me to do things I was resistant to doing.”

By her staying the course with me throughout the six months and persistently coming up with ways I could improve while not judging me for my failures I was able to get my life more centered and able to face some tough days of my husband’s deployment. I would highly recommend her to anyone looking to improve their life. She is a top-notch professional.”

Catherine

“The biggest change I have noticed since beginning the program has been within the first month I lost 10 pounds and I was fitting into my clothes better.”

The most significant overall change I have noticed has been I definitely watch what I eat more and I try to stay away from processed foods. I would describe Melissa as, I call it the triple D’s, dedicated, driven, and determined for you to make your goals. I would recommend Melissa to all my friends and family. This was an awesome experience. It helped me put my time in perspective. You can achieve anything, you just have to put in the time and effort that it deserves.”

Jimmy

“I have changed how I look at food, as well as how to implement better food choices every day. Melissa listened kindly to me, which helped me to look forward to our conversations”

With Melissa’s expertise, I learned more about clean eating and that really allowed me to feel better. Each time I met with Melissa, we would visit about the past weeks, she would teach me ways to make practical and different choices in my grocery shopping experience and other areas of my life. Her knowledge every step of the way was helpful and encouraging. I would tell others, that I thought I knew a lot about diet, but to my surprise, I really learned a better way to eat, which makes for better living all the way around. This program added value to my life.”

Nelda

Are You Ready to:

  • Create healthy habits for life and finally get off the diet train?
  • Start Monday with foods that make you feel energized and excited to start your week without regret of what you ate the weekend before?
  • Not feel judged by your diet, being ‘bad’ or ‘good’?
  • Eat a freshly baked chocolate chip cookie without any guilt?
  • Keep ice cream in your freezer and not feel “out of control” or like you need to eat it in one sitting?
  • Not struggle with your clothes every time you go out?

If so,  fill out the application to see if we’re going to make a good team. I’d love to help you create a new non-restrictive approach to shedding the physical and emotional weight that you’ve been carrying around for years.

Client Love

“The biggest tangible change I have noticed since beginning the program has been weight reduction. The most significant overall change I have noticed has been better eating habits.”

Upon starting the 3 month program my goals were to lose weight, reduce my caffeine intake, and reduce consumption of sugar and other carbohydrates. Melissa was able to help me work toward my goals through encouragement, suggesting behavior modification, and with tools and food substitutions. Also I was given honest comments on my actions.  I would describe Melissa as extremely knowledgeable, very supportive of her clients, and focused on the task. I would recommend Melissa to anyone who wants to improve his or her lifestyle and habits. Melissa is genuinely concerned about the well-being of her clients.”

John

“Originally I just wanted to loose weight, but didn’t want to be caught up in those fad programs that pushes pills or shakes. What I found is that this program is NOT focused on getting you to lose the weight, it is about SO much more. Melissa is a Health COACH, and a damn good one at that. “

When I began this program, I was terrified of cooking and finding new recipes, I did not know how to manage my stress, and was generally unhappy with where I was in life. 

“She is just a text or phone call away if you have any issues or questions. The whole process gives you the necessary foundation and confidence to be able to live healthier all on your own.”

As I said, I began the program constantly stressed and unhappy. When I mentioned this program is more than just about loosing weight, this is really what I’m talking about. Melissa genuinely cares about not just your physical health but your mental health as well. She checks in with you through out the program and gives you tips on how to deal with stress, lack of or bad sleeping habits, and other issues. She is so easy to talk to, and I never ever felt judged or looked down on. I was open and honest about my issues, and we were able to work through them.

I want to encourage everyone to give this program and Melissa a try, you will not regret it!!!”

Lauryn