NO BRAINER NUTRITION Personalized Plan + Accountability
BODY FAT LOSS | MAINTENANCE | METABOLIC HEALTH | HEALTHY ACTIVE LIFESTYLE | INCREASE MUSCLE MASS
No Brainer Nutrition is the LAST nutrition plan you will ever have to purchase. We teach you step by step the what, when, why & how food, water, metabolism & breathing must interact with your Mind & Body in order to create the healthy machine your body was designed to be. In addition to food, we dive into your Subconscious Mind to uncover and obliterate any self-sabotaging habits that stop you from achieving your fit and healthy goals. After completing this program, you will never feel guilty about eating food nor will you care what the number on the scale says!
At InnerStrength University, we believe in alignment of the total package of Mind, Body and Spirit! Exercise alone will not bring the total results you desire. Consistent Results are the combination of Exercise, Nutrition and the understanding of how the two interact with one another. This knowledge will help you see results, achieve your goals and help you decide when to take it to the next level. InnerStrength Nutritional Plans are different from other plans because the Nutritional Plans are designed for you, your body, your level of fitness and your goals. No generic plans here. You supply a list of healthy foods you love to eat and Denise will design for you a one of a kind plan based on your goals.
The scale is not the only nor should ever be the only way to measure weight loss. We use many traditional and many unique ways to measure your progress. Our Measurements of your progress include:
Weekly weigh in
Weekly inches measured
Sleep pattern changes
Clothing sizes decreased
Energy level increases
Increases in daily Endurance & Stamina
Decreases in aches and pains
Specific Personal Goals ( i.e. climbing stairs without heavy breathing etc)
Progress doing cardio
Workout / Training Progress
Decreases or no longer need medication (Physician approved)
Decreases in sickness, ailments or disease.
Increase of Sex Drive
Mood changes for the better
Feelings of self-worth (i.e. confidence, sexiness etc)
Level of Going with the Flow
Increased Life Activity
Level of Enjoying Life
Level of Letting Little Annoyances Go
and many more
All modifications are made according to how your body reacts each week. From the above list, you will see we will have an in-depth conversation of all of your progress points to determine your modifications. You can also chose a matching personalized training program to coincide with your Nutritional Plan. Each plan will explain to you in detail: when to eat, what to eat, how much to eat and how often to eat and why all of these are important. Out plans are designed to jump start your metabolism. Your metabolism will transform from a “calorie burning machine” to a “fat burning machine.” You plan also includes recommended and monitored levels of water intake. You will never be asked to eat a food you do not like on your plan.
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This group was created to help you Transform Your Body with informative Nutrition, Exercise & Mindset tips and action steps under the guidance of Inne...
What is the No Brainer Nutrition Program?
No Brainer Nutrition is not a weight loss program! We target fat loss, focus on nutrition, healthy choices, eating real food, hydrating the body, focused intentional movement, and deep breathing.
Weight loss and fat loss are not the same things. We will help you understand some tricky fitness/weight loss jargon so you can make better-informed choices. Body composition, body fat, body mass, and lean mass are all terms used often to confuse the everyday person into believing that living a fit & healthy lifestyle is complicated. This is not true. It all comes down to basic biology, chemistry, and math.
Do not worry! We are going to build a step by step solid foundation in the simplest terms to help you understand, learn and execute exactly what your body needs. This process is its own living and breathing entity that will require both your focus and awareness in the present moment to relearn how your body talks to you. You will be (and really always have been) the expert of you, since you are the only one having your personal experience. The difference now will be you will become a cooperative component for your greatest health.
Your body is always giving you 24/7 real-time feedback on what it needs and what it doesn't need. It's up to you to slow down, pay attention and listen.
You would agree that you would not put a gallon of milk into your car's gas tank. Your car would not get very far and doing so would cause damage to other parts of your car. The same simple concept works in this program! No Brainer Nutrition is not a diet. It is a healthy lifestyle change and it is a Nutrition Program (we hope the name gave it away)! We have developed this program to be "high touch" through daily & weekly personalized updates and highly interactive real-time experiences.
We named the Program "No Brainer" for 2 reasons. First, in the beginning, we take all the pressure off you and design you a very personalized and specific program, based on your nutritional needs, medical needs, physical needs, and emotional needs. We give you a step by step roadmap and the additional GPS guidance (the daily accountability add-on) to keep you on track. Yet even with the road map, we teach you how to make clear informed choices.
Second, through repetitive guidance, we help you create new habits deeply rooted in your subconscious mind literally making your new fit and healthy nutrition lifestyle a "no brainer" as you move forward in your life.
To learn more and book your FREE 30 Minute Nutrition Consult:
Just a few of our Clients' Milestones:
Unsure? Need Clarity?
Book a FREE 30 Minute Nutrition Clarity Consult with Denise to get your questions answered!
Consult Discussion: RoadMap to Fit & Healthy
Level 1: 30 Day Jumpstart Nutrition Mindset Program
Level 2: 3 Month Personalized Plan + 30 Day Jumpstart Mindset Program
How You Get Started:
Book the first of 3 consults: Consult #1 - Free Clarity consult
What We Discuss - Time Investment Approx 45 Minutes
Your Jump Off Point
Current eating habits
Challenges you are currently facing regarding your food choices, health and lifestyle
Medical history and current medications
Your motivating factor for taking action now
What We Determine
Personal caloric & macronutrient needs
Personal nutrition & weight goals
Consult # 2 - Food Choices & Guidelines
What We Discuss - Time Investment Approx 30-45 Minutes
We will go over the break down of the foods that will be eaten on your plan.
You will choose the foods we will use to create the baseline of your plan.
We will also discuss water intake, cardio, photos and other indicators we will use to track your progress.
If this is an in person consult, Denise will measure and weigh you.
Once You Receive you plan: consult #3 Ready! Set! Eat! - Getting you Prepared & started
We will walk you through your plan meal by meal answering all of your questions.
We will determine your official start date.
We will discuss food prep and other actions that will ensure your success. You will receive access to InnerStrength University's online PT Hub Exercise & Nutrition Site & App so you will have all of your Nutrition Plan, measurements, and tracking abilities available at your fingertips.
Weekly Accountability Weigh In & Measurements 30 Minute Weekly Sessions
What We Review
Current weight & measurements
Other indicators (sleep, energy, strength, endurance, memory, focus etc)
Daily Food Intake
Challenges faced during the week
What We Determine
Meal outline for upcoming week
Strategies for eating during special occasions (parties, work events etc.)
Take progress pics, take weight & measurements consistently once a week
Log food intake, hydration, activity and sleep habits
Write down sessions to ask during this session (Unless you signed up for daily accountability.)
Understanding Your Habits
Before you can make any changes to how you think about and eat food, we must understand your current behaviors and tendencies, and loops. Contributors to poor nutrition and excess weight include stress, travel, work schedule, nutrition knowledge, relationships and many others. During your consultation, we will gather this information with questions such as:
What does a typical day look like for you?
What do you struggle with when choosing your foods?
Why is making a change so crucial now?
How much nutrition is in the current food s you eat?
Collecting this information is important because it allows our nutrition counselor to determine you jump off point, and it gives you the opportunity to reflect on choices that have become routine decisions. We know that small compromises here and there become bad habits and can result in your weight and overall health being far from where you want it to be. Based upon your conversation, we will determine if you are ready for this commitment. If you are Denise will begin to work with you to create a Personalized Accountability + Nutrition Plan thatfits your schedule and nutrition needs. During future meetings, using your current jump off point, Denise will begin making recommendations to make it easier to eat nutritious meals and satisfying snacks throughout the day to help you reach your nutrition and/or weight loss goals.
How We Build Your Accountability + Plan
First, Denise will determine how much energy your body needs to make it through a normal day. We will determine your Basal Metabolic Rate then add in the demands of your lifestyle including work and exercise. In building your plan, two factors are key:
You should not be hungry: effective weight loss occurs when your body can maintain ongoing metabolic activity
You should eat a variety of foods: a plan including all major food groups best supports long term health and eliminates ongoing feelings of deprivation
Our goal is for you to eat 5-6 times a day, which includes a combination of meals and snacks made with real food. The purpose is to eat enough food to support ahigh level of metabolic activity.
DAILY & WEEKLY ACCOUNTABILITY MEETINGS = SUCCESS
An Accountabilty+ Coach is key. Your daily or weekly check ins are just as important as your work meetings or workouts at the gym. As you work with your nutrition counselors, they will begin to understand your habits and will know the important questions to ask to keep you on track. We’ll warn you now. Denise will be tough. You will not be able to hide behind excuses or argue for your limitations. Meeting with Denise each week encourages you to regularly reflect on your food choices and eating patterns, and allows you to quickly make incremental improvements and nip bad habits in the bud. Because many small changes are easier to make than one massive readjustment, choosing Daily Accountability Check Ins helps keep you on track and accountable to your weight loss and nutrition goals. Further, regula weekly sessions enable you to discuss upcoming events. Preparation & planning are keep to navigating dinners out, weddings, a day at the Amusement Park, a night at the movies etc. In the same way, coming in to recap these events shortly after they happen allows you receive instant feedback on unforeseen challenges that you tackled during the event.
You Eat Real Food
Preparing and eating your own meals is a key component of your weight loss and nutrition success. We are aware that there are other weight loss methods on the market that rely on taking supplements such as “fat burners, metabolism boosters, and meal replacement shakes. Other systems force you to eat pre-packaged meals loaded with preservatives and synthetic ingredients. We believe that successful weight loss and weight maintenance takes place when your learn how and why you are eating the foods you are eating. It is important to know how the food serves you short term (nutrition) and how it is moving you toward your long term gaol. Denise teaches you the right foods to eat, and adjusts your food quantities to achieve 2-3 pounds of weight loss each week. You will pick the foods you eat, so you will enjoy all the foods on the plan that will change weekly. You will learn both how to cook your own meals at home, and how to identify the healthy options on a restaurant menu. We will move you away from eating empty calorie foods from a bag, box or can. During weight maintenance, you will continue to eat the same foods, but you will learn how much food your body needs to feel full, satisfied, and sustain your healthy weight. We will look at in the moment feedback from you body to determine if the food your eating serves you will kinesthetic muscle testing.
Tracking & Logging your food is Accountability
How does tracking & logging you food help us help you? We will you be able to identify your areas for improvement based on your current habits and patterns. We celebrate your successes once we see how you conquered difficult situations. Our most successful clients log all of their food: the good and the bad . If it passes your lips, it gets logged. The more honest and transparent you are with me, the more I can help and guide you. Instead, the food log allows you to determine where you need to dedicate the most attention and energy into making yourself better. We try to make it as easy as possible to log your food. We have paper forms that you can quickly fill out after a meal, and an online app that lets you input what you have eaten throughout the day. Developing an active and mindful sense of what you put into your body will help you continue to make positive and healthy improvements as you continue to lose weight.
We take the "SCARY" out of Eating out
Eating out at restaurants can be tricky because menus are designed to make everything sound delicious (as they should), and our challenge is to help you pick foods on the menu that will hit every note on your taste palette and not do any damage to your waistline. We hope that you will learn not to be scared of your food, or intimidated by circumstances such as lavish buffets or awesome dessert tables. Instead, your we will teach you how to calmly evaluate your options and make smart choices to keep you on track with your weight loss target.
Wes define success as you feeling fit, healthy, strong, more energetic, and in control of your choices and eating decisions. This coincides with transforming your body! However, reaching your weight loss goal is not the end-game. Our objective is that you continue to use the knowledge and skills you develop while working with us to maintain your new weight. We suggest that you continue to work with us after your stabilization period ends. If you continue with ongoing weight maintenance, you can:
Schedule bi-weekly meetings with Denise
Receive our informative emails and blogs.
Attend online learning events with Denise.
Our endgame is to have educated you through action and your personal experience to know longer need our services.
NUTRITION PLAN OPTIONAL EXTRAS
InnerStrength's Maintenance Nutrition Plans are offered in 6 week increments. The decision to go on our maintenance plan is decided when the body weight, size, and shape are what is desired. Maintenance is the period of time to stay in a small range within the desired look and feel of your body.
Daily Check In Accountability via Text
All 3 Months Included in the Personalized Plan
Denise has learned that clients who touch base with her daily have a better success rate in achieving their goals. She has implemented an additional service to check in on you daily via text daily if you feel you would like more support in addition to the weekly check-in at weigh in.
During the daily check-in, Denise will check in with you or you can check in with her at different times (at least 1 time per day) to see how you are doing or get questions answered. Denise has a 6th sense when you are about to make an unhealthy choice, skip a meal, need a boost in confidence or your energy has dropped etc. This service anchors you in to the program with a higher level of personal accountability.
Use Daily Check in for:
early morning wake up call for cardio/workout
To stop yourself from eating something off plan
To ask for guidance for eating at restaurant
Moments of Weakness
To help guide you during trips/vacation
To answer your questions in real time
To help you feel supported and guided every step of the way
Plus much more!
In addition, you have 24/7 access to Denise's knowledge & wisdom to answer any questions you may have as they occur.
Current Fit & Healthy Blog Articles by Denise b. Povenrick