THE PROGRAMS WE OFFER
OPTIMIZE
Optimize is a 10 day reset designed to help create awareness around habits you would like to incorporate into your wellness routine, reset your metabolism, heal your gut, and help connect your mind and body. It is based on the foundational principles and beliefs of Functional Nutrition. With Optimize, we will focus on your sleep, nutrition, movement, and blood sugar regulation which will support your hormones and energy levels.
In this reset prepare for a nutritional, mental, and digital detox.
Optimize is based on my training and education through the mindbodygreen Functional Nutrition Program and my Macros and Nutrition Coaching Certification through Precision Nutrition, as well as extensive research in the Functional Nutrition space from wellness experts.
Goals of Optimize
*Give your digestion a break
*Reduce Inflammation
*Begin to balance blood sugar levels
*Heal your gut
*Increase energy and mental clarity
*Reduce your toxin load
*Develop a deeper connection to your body
*Create an awareness around habits you would like to keep, get rid of, or incorporate into your life
SHRED
4 Week Macros Based Program
For Getting Stronger and Leaner
What are macros?
There are three main types of macronutrients (macros): proteins, fats, and carbohydrates. They are essential nutrients the body needs in large quantities to remain healthy.
​
Why care about macros?
Macronutrients provide the body with energy, help prevent disease, and allow the body to function correctly. Macronutrients are available in many food sources, but it can be difficult to determine the right amount to consume. There are also a number of factors that can influence the quantity of macronutrients people may need.
When we pay attention to what we eat, we can manipulate our macros to help us achieve certain goals, such as:
weight
fitness goals
existing health conditions
current muscle mass
In SHRED, our main goal as a group will be to work on developing lean muscle mass. You will receive a personalized macros plan to track and monitor daily to help you achieve your goals.
This will be work!
Foundations of SHRED
Follow your personalized plan consistently
Strength Train 3-4 days a week
Drink 80-100 oz of water daily
Get your steps in
7-8 hours of sleep each night
10 DAY PROTEIN CHALLENGE
This 10 day mini challenge will focus on protein in our diet, and making sure we are getting enough throughout each day. The current recommendation from experts in the wellness industry is 0.8-1 gram of protein per pound of body weight. For example, if you weight 150 pounds, your target will be about 150 grams of protein a day. Sounds like a lot, but getting the right amount of protein in your diet can make a huge difference on your satiety and your lean muscle mass.
This challenge is for anyone who is motivated to learn the importance of dietary protein and how to incorporate it into daily meals with a goal of building, protecting, and maintaining skeletal muscle.
This 10 day mini challenge will include:
*a daily email highlighting a high protein food
*a high protein recipe
*an educational podcast about the importance of protein
10 DAY SLEEP CHALLENGE
This 10 day mini challenge will focus on the quality of our sleep, getting enough sleep, and our sleep habits and routines. During this challenge you will make changes to improve your sleep habits over time while considering your sleep environment, sleep schedule, pre-bedtime routine, and lifestyle habits during the day.
This 10 day mini challenge will include:
*a daily email highlighting a powerful sleep hack
*an impactful sleep habit or routine to try
*an educational podcast about the importance of sleep
PERSONALIZED MACRO PLANS
A customized macro count is your personalized nutritional plan that specifies the ideal amounts of macronutrients—carbohydrates, proteins, and fats—you should consume daily to meet your health and fitness goals. By balancing these nutrients based on your body’s needs and lifestyle, your macro count helps optimize your energy levels, support muscle growth, and promote overall well-being. Our individually tailored approach allows you to enjoy a variety of foods you actually enjoy while ensuring you get the right nutrients to achieve your specific objectives, whether it’s weight management, muscle building, or maintenance.
​
If you have ever found yourself wondering, "How many calories should I be eating? How much protein is right for me? What even is a macro? Let me take the guesswork out of it for you!
​
A Personalized Macro Guide might be right for you if any one of these scenarios sounds familiar:
​
*You have a goal and are ready to get there, but just don't know where to start
*You have tried it all and are sick of the "yo-yo" diet cycle
*You don't want to have to follow a restrictive/rigid meal plan in order to get results
Macro tracking is the most superior and sustainable way to help you decrease body fat, and keep it off for good. This way of eating has no restrictions, therefore it's effective for whatever dietary needs you have (allergies, gluten free, food dislikes, vegetarian, etc..)
Our Personalized Macro Guide will help you get started.
What's Included:
*Personalized macro numbers calculated specifically for you and your goals
*Tips, tricks, and resources to help get you started
Upon purchase of your Personalized Macro Guide, you will receive an email from erin@im-fit.com that will include a link to a questionnaire to help us calculate your personal macro goals. Once you complete the questionnaire, we will send you your custom macro goals and resources within 3 business days.