NUTRITION COACHING COURSES:
Nutrition Basics + Mastering Macros
Practice Sustainable Nutrition and Achieve Optimal Body Composition
Lose up to 10 lbs in the next 12 weeks.
When it comes to our body, we overestimate what we can accomplish in a week's time.
And, we drastically underestimate what we can accomplish in a few months time!
The reality is that changing your body composition takes time. It's not going to happen in a week or two. But with consistency and sustainability, you WILL see progress over the course of a month or two. In just 8 weeks it is possible to make huge strides towards your goals!
Most of us don't want to build our nutrition habits because we want rules to follow or a grocery list to order - but that only works when *every* life circumstance lines up perfectly. (What about when you have to run through the chickfila drive through for dinner because your day went sideways? What helps you order the best choice in that moment?)
You need a framework and operating system for real life.
You need something that you can turn to even on your craziest weeks or days, because otherwise, your plan is destined to fail.
You need to know:
How to design your “diet” and make choices by meal, by day, and by week.
- How to time block your nutrition goals and choices and prioritize what affects your bottom line
- What a good rate of progress even looks like and how to know if you’re on track
- When to keep pushing your calorie deficit and when to focus on maintenance
Developing and personalizing this kind of framework takes TIME. It's not going to happen in 2 weeks. And that's a good thing because that is a LOT of pressure to put on ourselves. Let’s take that pressure OFF!
And besides, is 8 weeks really a long time? Is that too long to wait for nutrition to feel easy? If you lost 10 lbs but it took you 12 weeks to do it, would you be disappointed?
I don't think so. I think that 6 or 12 weeks is a drop in the bucket. Especially when you realize that means you're never wasting time looking for another diet again.
And if you agree, you should be signing up for my nutrition coaching courses right this minute. Because you are about to change your life!
You Can Start Your Nutrition Program TODAY!!!
★ ★ ★ ★ ★
NUTRITION
BASICS:
Rewire your food instincts, build your nutrition habits, and eat for fat loss with ease.
Irea$149 $99
FOR A LIMITED TIME
★ ★ ★ ★ ★
MASTERING MACROS:
Track macros, create a calorie deficit and take your nutrition and body composition to the next level.
Irea$149 $99
FOR A LIMITED TIME
★ ★ ★ ★ ★
NUTRITION BASICS
+
MASTERING MACROS
Get access to BOTH programs and save!
$249 $169
FOR A LIMITED TIME
See what past clients have to say:
★ ★ ★ ★ ★
"Thank you - this has been life changing, fundamentally. It’s really been profound. I engage with food completely differently now and that’s been a lifelong struggle. You made what has been a lifelong challenge straight forward, accessible, and meaningful."
MELISSA
★ ★ ★ ★ ★
"Your method 100% works. I have never been able to do anything long term in terms of how I eat. But I've been doing this with you now for over 6 months and I'm still doing it! My whole perspective on eating has transformed.."
NATASHA
★ ★ ★ ★ ★
"To have a healthy/easy way to achieve a healthier body and lifestyle is a weight lifted off my chest. I know what works and it has been simplified and attainable thanks to you. I’ve made progress this year and built a lot of strength this last year and lost weight and inches."
LINDSEY
NUTRITION BASICS:
Rewire your food instincts, build your nutrition habits, and eat for fat loss with ease.
An 8 week long nutrition coaching course that focuses on practice and implementation alongside science backed nutrition strategies that you can use for the rest of your life.
WHO IS NUTRITION BASICS FOR?
- You aren't looking for a 21 day shred, you want autonomy over your nutrition and to be able to keep improving and evolving month after month and year after year.
- You're ready to stop READING about the next diet plan and practice taking imperfect ACTION towards your goals.
- You believe in moderation, enjoying your food, celebrating special occasions and being present and that this can all be part of a healthy, balanced body.
NUTRITION BASICS is not for everyone. And that's ok! Here's how to know if you might not be a great fit for this course.
- If you want a lot of rules and restriction or have narrow beliefs surrounding carbs, keto, or any other diet - Nutrition Basics is not the program for you.
- If you're looking to lose weight at all costs, regardless of your mental health, social support, or physical health - Nutrition Basics is not the program for you.
- If you have no interest in creating change to your daily habits or mindset - Nutrition Basics is not the program for you.
Nutrition Basics: What You'll Learn
NUTRITION BASICS contains everything you could ever need to know to lose body fat without counting calories or logging all of your meals. Lose weight and keep it off.
HABIT CHANGE
The reason so many diets fail is because they don't address the BRAIN that is controlling the actions. By taking things step by step you will avoid feeling overwhelmed while you create these lasting changes.
FOOD SKILLS
To be successful with fat loss you MUST be able to prepare for your week accordingly.
Resources include:
- Recipes
- Meal Prep Tips
- Grocery Lists
PORTION SIZES
Do you know what a portion size of protein looks like? How about carbs? Or fat? If your answer is "NO" - it's holding you back from your fat loss goals.
UNDERSTANDING FOOD LABELS
You can't change what you can't see. Being able to use nutrition labels to your advantage allows you to make informed decisions about ANY food.
HOW TO DESIGN YOUR DIET
Set yourself up for success by designing a diet that's scientifically sound.
Measure your progress holistically throughout the process and lose 05 - 1.5 lbs per week.
NAVIGATING MEALS OUT
Restaurants, social events, and travel are an inescapable part of life - and one we want to ENJOY! Be capable of staying on track and making progress even on weeks you have a packed calendar.
Ready to start NUTRITION BASICS?
Nutrition Basics FAQs
I struggle with accountability. Is there a personal accountability component here?
A big part of how I set up the course is to help with accountability, specifically staying accountable to yourself. This tends to be a common hurdle, so I have built in weekly check ins that create that accountability to self. You’ll take it week by week and make decisions based on how well you stayed on track to inform the upcoming weeks goals/ expectations. It is literally the exact same process I use with all my 1:1 coaching clients that works very well.
Is this a digital app based program, or more paper based?
Yes, it is all app based. You will have your own account and all the information you need and actions you need to take will be scheduled out for you to complete. (This ties back into the accountability factor). There will also be resources (Guides, lists, recipes, etc) available on the app, and you can easily download these to your devices, and can print them if you so choose. You will also receive access to a macro and calorie calculator that is hosted on Google sheets, therefore a google account is necessary to use this resource. The app is a phone based app and a desktop version is not available at this time.
It sounds like the program is largely self-study? Are you available if I have questions?
Yes, it is largely self study. While I can appreciate that coaching and an outside perspective can be a useful tool (it’s the largest part of my business, after all) I am also very much a “teach them to fish” person, which is part of what this course was born out of. With that said, YES! You have access to me for questions through a community forum. The app is where the community forum is hosted, it basically feels like a Facebook group, but it’s only within the app. You can post questions, pictures, videos, etc. And I can do the same!
I struggle with consistency. Will this help?
When we struggle with consistency it usually stems from an inability to quantify how consistent we actually are. If we don't have good data, how can we make good decisions? You will learn how to pay attention to and quantify alcohol intake, weekend over eating, etc. so you can see if you are moving closer or further away from what you intend to do. Building routine, habit, and consistency is at the heart of this course.
What To Expect
You will go through the material each week to set you up for success and re-wire almost all your preconceived notions about diets and healthy eating. You'll learn all the facts and create structure for yourself to support your goals and a healthy lifestyle for years to come.
WEEK ONE
Intro and Orientation
- Introduction to the program
- Goal Setting + Expecatations
- Hunger awareness and food journaling
- Understanding Deficits and Diets
WEEK TWO
Protein Intake
- Habit building: Protein Intake
- Skill: Recognizing protein portion sizes
- Protein Education
- Protein sources, food lists, and supplementation
WEEK THREE
Healthy Fat Intake
- Habit building: Fat intake
- Skill: Recognizing fat portion sizes
- Healthy Fat Education
- Healthy fat sources, food lists, and supplementation
WEEK FOUR
Good Carb Intake
- Habit building: Carb intake
- Skill: Recognizing carb portion sizes
- Good Carbs Education
- Good carb sources, food lists, and supplementation
WEEK FIVE
Vegetable Intake
- Habit building: Vegetable intake
- Skill: Recognizing vegetable portion sizes
- Fiber and Micronutrient Education
- Vegetable sources, food lists, and supplementation
WEEK SIX + SEVEN
Calorie Deficits
- Habit building: Tracking "extra" calories
- Skill: Practice creating an intentional calorie deficit
- Calorie Deficit and Nutritional Periodization Education
WEEK EIGHT
Where To Go Next
- How to continue practicing and refining these skills for long term results
- Alternative options to the Nutrition Basics approach
- Intuitive Eating vs Informed Eating
NUTRITION BASICS:
Rewire your food instincts, build your nutrition habits, and eat for fat loss with ease.
Irea$149 $99
FOR A LIMITED TIME
NUTRITION BASICS
+
MASTERING MACROS
Get access to BOTH programs and save!
$249 $169
FOR A LIMITED TIME
For All Skill Levels
Any high achiever in a field will tell you that reaching the top is about having a strong foundation and executing the basics with consistent ferocity. Taking control of your nutrition is no different.
The most common mistake people make is thinking they are "beyond the basics" and try to take on more than they can handle. Whether you are a total newbie OR a seasoned "dieter" these courses are for you.
Based On Science
This course was created based off of cold, hard facts. These are not opinions or ideas made up on a whim. The information you'll implement is based on the most well established nutrition science and years of experience helping clients learn to manage their food choices to lose fat and keep it off.
MASTERING MACROS:
Track macros, create a calorie deficit and take your nutrition and body composition to the next level.
An 8 week long nutrition coaching course that focuses on building your skills to track macros effectively so you can harness the power of precise nutrition to take your body composition to the next level.
- WHO IS MASTERING MACROS FOR?
- You have some practice building healthy meals, can identify macros in foods, and want to calibrate your intake further.
- You can dedicate 1-2 hours per week, at least for a few weeks, towards logging foods and planning.
- You believe in moderation, enjoying your food, celebrating special occasions and being present and that this can all be part of a healthy, balanced body.
MASTERING MACROS is not for everyone. And that's ok! Here's how to know if you might not be a great fit for this course.
- If you feel overwhelmed by food choices, struggle to build healthy meals, or cant easily identify protein, carbs and fats - Mastering Macros is not the program for you, BUT Nutrition Basics IS!
- If you want to use numerical food tracking/ macro tracking to cut your calories as low as possible - Mastering Macros is not the program for you.
- If you have a history of disordered eating focusing on quantitative nutrition information may be triggering for you and likely is not a good fit.
Mastering Macros: What You'll Learn
MASTERING MACROS contains everything you could ever need to know to start tracking macros and take your nutrition and body composition to the next level.
LOGGING MACROS
Many people fail when they start tracking macros because they are too over whelmed and give up. Let's make sure that doesn't happen to you!
You need a step by step plan to walk you through how to start logging without demanding perfection from yourself.
FOOD SKILLS
To be successful with fat loss you MUST be able to prepare for your week accordingly.
Resources include:
- Recipes
- Meal Prep Tips
- Grocery Lists
FAT LOSS
Fat loss requires a calorie deficit. You have to create the deficit AND you have to sustain if for weeks on end. If you've been struggling to see results, it's probably because you aren't sustaining your deficit consistently.
UNDERSTANDING FOOD LABELS
You can't change what you can't see. Being able to use nutrition labels to your advantage allows you to make informed decisions about ANY food.
Use the power of macro tracking to level up your food choices!
HOW TO DESIGN YOUR DIET
Did you know your macros will typically change throughout a weight loss phase? Yep, that's common!
Measure your progress holistically throughout the process and lose 05 - 1.5 lbs per week.
NAVIGATING MEALS OUT
Restaurants, social events, and travel are an inescapable part of life - and one we want to ENJOY! Be capable of staying on track and making progress even on weeks you have a packed calendar.
Ready to start MASTERING MACROS?
Mastering Macros FAQs
I struggle with accountability. Is there a personal accountability component here?
A big part of how I set up the course is to help with accountability, specifically staying accountable to yourself. This tends to be a common hurdle, so I have built in weekly check ins that create that accountability to self. You’ll take it week by week and make decisions based on how well you stayed on track to inform the upcoming weeks goals/ expectations. It is literally the exact same process I use with all my 1:1 coaching clients that works very well.
Is this app based, or more paper based?
Yes, it is all app based. You will have your own account and all the information you need and actions you need to take will be scheduled out for you to complete. (This ties back into the accountability factor). There will also be resources (Guides, lists, recipes, etc) available on the app, and you can easily download these to your devices, and can print them if you so choose.
It sounds like the program is largely self-study? Are you available if I have questions?
Yes, it is largely self study. While I can appreciate that coaching and an outside perspective can be a useful tool (it’s the largest part of my business, after all) I am also very much a “teach them to fish” person, which is part of what this course was born out of. With that said, YES! You have access to me for questions through a community forum. The app is where the community forum is hosted, it basically feels like a Facebook group, but it’s only within the app. You can post questions, pictures, videos, etc. And I can do the same!
I struggle with consistency. Will this help?
The quantitative nature of macros brings about more awareness about how consistent we are with things like alcohol intake, weekend over eating, etc. It allows us to look at these things and see if we are moving closer or further away from what we intend to do. That can be really hard to do without some good data to help us see what’s really going on. This is part of why macros are so helpful!
Will I use a macros tracker app?
I100% recommend you use a macro tracking app, and I have a favorite (by a long shot) for a very specific reason - the analysis of the data it offers. It is above and beyond usual apps like myfitnesspal. I do recommend you get the paid version, but it is not mandatory, it just makes it easier. If you decide to get the paid version it is $8.99 per month and I have a discount code that can give you 10% off that price. You could absolutely use a different macro tracker if you’d like to, but you’ll see pretty clearly WHY I recommend the one I do once you use it. (There is also a free trial available so you can try it out before you actually commit to paying for it.)
I've been tracking macros for a little while but I'm not sure if I'm using the right numbers. Will this course help me feel more certain about what macros are right for me?
One of the things I am most excited about with this course is that it will solve this problem! Most of the time, we are guessing with macros, and not quite sure where to start. Or, we get some numbers and we don't know how to gauge if they're working or make adjustments later on. This is all about showing you how to navigate these decisions and essentially be able to be your own "macro coach".
MASTERING MACROS:
Track macros, create a calorie deficit and take your nutrition and body composition to the next level.
Irea$149 $99
FOR A LIMITED TIME
★ ★ ★ ★ ★
NUTRITION BASICS
+
MASTERING MACROS
Get access to BOTH programs and save!
$249 $169
FOR A LIMITED TIME
A Word From Your Coach
“I love nutrition. I love laying out a plan for fat loss and lining up all the dominoes for success. I love watching my clients learn how to balance their food choices with their lifestyle and get to literally have their cake and eat it too!
I want to share my love and passion with the world. I've done the nerdy stuff so you don't have to. That’s what this course is about. This course will teach nutrition best practices to any skillset.”
ASHLEY BROWN | FITNESS + NUTRITION COACH
Why wait? Start the course now!
Why put off making your goals a reality? You can buy the Nutrition Basics or Mastering Macros course right now and never need another crash diet again. The course comes with a 100% satisfaction guarantee. If you complete at least 80% of your habits and you aren't 100% satisfied then I’ll refund you.
$149 $99
FOR A LIMITED TIME—BUY NOW!
$149 $99
FOR A LIMITED TIME—BUY NOW!
$249 $169
FOR A LIMITED TIME—BUY NOW!
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