Sports Nutrition Coaching: (download
your copy of Overall Nutrition
or Sports Nutrition brochure)
Joanna designs personalized nutrition programs for her clients.
Joanna also understands the concerns that athletes have with their nutrition both during the week
with training and during a race or competition. Don't let your
nutrition be what keeps you from reaching the finish line or feeling
spent before you get there. Working with a nutritionist and athlete is definitely an advantage!!
Joanna is very familiar
with many health concerns and symptoms most do not realize are related
to food. Change the food, change how you feel. Real foods are
best and most healthy. How to add them into the daily routine is the
challenge and that is where Joanna's help is necessary.
Joanna reviews your food diary logs to see what your nutrition habits
are, then she helps you change 1 to 2 things at a time so make the
changes less overwhelming. She also helps you understand the
reasons behind the changes so you can do what is needed. You see
how foods affect the way they feel.
Joanna helps you every step of the way as your coach! She helps you make the changes,
plan the meals, create a grocery list, create your meals, use recipes, deal with stress, sleep, etc.
Joanna is t here to help you succeed.
Programs available:**
One-on-One Personalized
Nutrition Coaching Sessions:
Initial Coaching
session:
(click here for Initial
Nutrition Analysis, Cancellation
Policy,
Health History and
Nutrition Client Statement forms.
Please complete all 4 forms
prior to initial session. Fax to 215-393-5397)
Thorough review of extensive Nutrition Analysis Survey completed by
client prior to initial visit. This includes a review of current goals,
food diary logs, health history and nutritional intake as well as exercise routines. Create
realistic goals and timelines to fit your lifestyle and budget. Clients
meet once a week, twice or once a month. Each plan is determined during
the initial coaching session and will be based upon your goals and timeline.
Packages also available as well as gift certificates.
Current pricing (9/2008): $110 per hour for most services.
If under economic pressures, we can modify fees.
Initial coaching session: 60-90 minutes
Follow up sessions: 30-60 minutes
- multi-session packages also available. Pay up front for 3 x 1-hour
session packages for a 10% savings! 6 sessions - 15% off!
Frequency of coaching sessions: based on goals and timeline from Initial
Coaching Session
Location: Coaching sessions can be done in my office, in the privacy of your own home
(Philadelphia, PA residents: Note - driving fee additional), at a local coffee shop, or over the
phone with email. I also work with clients in
any state! You don't have to be local to get nutrition
advice.
Daily
Food Diary Worksheets now available for download!
-
Meal Planning Services -
bored with what you eat every day? not sure you have figured out
what to eat and when? then give me your schedule, wake and
sleep time, and I will create a meal plan for you. I take
all the guess work out of it. You just have to follow it.
See the attached flyer to get your
schedule to me. $150 for a weekly menu creation.
- Race Day Nutrition -
getting ready for your next triathlon and have no idea what you will
be eating? Wonder how many calories you should be taking in and
when? Schedule your session now!
-
Pantry Review
- have me look at what is in your refrigerator, pantry and freezer to
see what can be replaced and with what. There are
better food options you may not have considered or knew existed.
-
Personal Grocery Shopping Assistant
- take your nutritionist with you to help you find the better food
options in YOUR grocery store, not just Whole Foods. Find out
where the good foods are and what to look for on the ingredients label.
-
Supplement Review
- have you bought supplements over the years but have no idea why you
started taking them? Let me review what you have and help
you sort through them so you have only what you need. Ask
about the
Lab
Interpretation Report!!
-
Recipe Makeover
- allow me to revamp your favorite recipe so it is much more healthy,
yet still as flavorful
Back again in May - 2 Week Detox Plan - $10
to participate. You do the rest.
Feel sluggish and lethargic? Feel
like you need to jump start your New Year with a nutrition overhaul?
Start with a detox diet which is doable and not requiring you to stay
home for 5 days being in the bathroom!
Sign up now and you will get the needed support, too with daily emails
and some recipes and ideas to help you thru. Sign up now and you
will get all the details you need to get started. If you don't
want to start January 4th, then do it on your own time when you are
ready. You may need a week or so just to get yourself ready for a
cleanse!!
2 Week Detox Plan
(note - there are no refunds for this
class once you sign up and get your plan, etc)
Detox Cooking Class
2 new sessions: Saturday Jan 9th 1-3 PM and Sunday January 10th
-
2-4 PM
Learn how to juice vegetables and fruits, make different kinds of raw
vegetable salads and we'll also review sprouting beans. Recipes to
include hummus, brocolli slaw, asian cabbage salad, green energy drink
and that morning juicing drink, too! $20 for 2 hours. 2-4 PM here
at 106 Pimlico Way, North Wales, PA
Then you will really be ready for the detox plan!! Come join the
fun. It really was fun this past sunday!
NEW:
BIA (BioImpedence
Analysis) Report - $40
~ Find out your Basal Metabolic Rate, how many calories you burn
per day doing nothing, your Total Body Water - Water inside vs. outside the cells,
body fat, lean muscle mass, cell health and more. A great report to help you
track your health and weight goals! Lose the fat, and extra water
not the muscle!!
BIA test and review
Coming soon:
Make Your Own Energy and
Nutrition Bars Classes!!
These classes will change the way you look at nutrition bars in the
future. DO you really need all that junk? Can you really
make tasty bars in your own kitchen?? !
Invite some of your friends, bring your fellow athletes,
submit a date to me via email, I will confirm the dates and times, and you come to make it, then enjoy the
bars you make which includes
your bar recipe. $30 per person and you leave with a recipe
booklet so you can remake the bars at home and you also enjoy the bars
using
organic and sprouted ingredients.
If you want just the recipes without making in class, cost
is $10.
Get ready for the New Year with
healthier training options.
"I liked [the cooking
session and] ...as it was fun. I [think everyone should] do
cooking classes with you as I will bet many of them are "green " like me
hence [the use of] prepared food or eating out. Thank you for taking
the time to do that with me. -
Sandy C Dec 09
Don't
have time to talk with a nutritionist?
You can use an online program to track calories, exercise and get a
menu plan with grocery list! Take the guess work out of your
meal planning! There are several choices of meal plans including
lactose intolerance, diabetes control, low fat or body builder to name
a few.
Check out the program today - only $39 for 6 months and $59 for
12.
Create your own
account and password and you are on your way back to your healthy
weight!
Other services offered:
- NEW:
Recipe Make-Over
- keep the flavor, lose the extra calories! Allergic to something?
We can replace it! $20 per recipe; $40 if you plan to have us cook
it together, too!.
See the holiday
special for Holiday Makeovers with you cooking the meals.
-
Nutrition Clinics and Seminars
Joanna has worked with health clubs, chiropractor offices, bike shops
and running and triathlon groups to offer nutrition clinics and seminars
on various topics of interest. Seminars available in 30, 60, and 90
minute segments. Please inquire about specific fees.
Seminars have been held at Bike Line of Wayne and Doylestown (now High
Road Cycles); Keswick Cycle Shop; Team In Training**; Advanced
Chiropractic and Spine Center among others.
Topics available:
Healthy Eating - how to incorporate simple changes into your
every day routine. it is easier than you think!
Nutrition Basics for the Athlete – how to eat for training,
racing and recovery without the bonk, nausea or fatigue.
Nutrition for the Endurance Athlete - how to eat for
endurance training and racing; what types of foods to include or avoid
Nutrition for the Young Athlete – how to eat healthy for
training, racing and recovery for the younger athlete. basic tips
on overall eating
Pre-Natal Nutrition - what nutrients do you need, how much
and which foods provide them
How to avoid the winter weight gain in the off season -
athletes tend to continue eating as much as they did when they were
racing!
help determine what your needs are and how to better control your
food intake when the training volume is lower.
How to lower your risk of diabetes or high cholesterol with the
use of natural foods.
How to overcome chronic fatigue by changing your food habits and
your outlook. Combat chronic stress by including better food
choices to help improve your immune system, your ability to cope with
stress and get your life back to what it once was - active!
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