Weight Loss · Muscle Gain · Life Style

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Carb Cycling for weight loss

with erica knittel

Carb cycling is an eating approach where carbohydrate consumption varies between low and high intakes. 

An example of a carb cycling plan would be eating a “low-carb” diet on Monday, Wednesday and Friday and eating a higher carb diet on Tuesday and Thursday. Keep in mind that “high-carb” doesn’t necessarily mean nothing but pasta and bread. Think of it as essentially a healthier version of how you normally eat.

While athletes have followed forms of carb cycling for years, the trend has quickly become a way for carb lovers to lose weight (while having energy and eating the foods they love periodically during the week). Carb cycling has been an effective approach used by nutritionist as well as body builders, for weight loss, increased muscle mass, a decrease in body fat, and improved fitness performance. 

Erica's program is six-weeks, and from there, you have an option for on-going monthly maintenance. You'll receive an email and welcome packet after purchase. 

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THRIVE from Within

aspire for heatlh™

Nutrition Coaching with Holly Yeck; CHHC

If you're in a nutritional slump, and unsure of what to eat, what to meal prep for the week, or maybe you're unable to lose weight, you're fatigued by 3pm, you're a super busy parent, student, professional, or whatever! You know that you need help in changing habits to flourish and thrive in your daily life. Holly will work with you to develop a strategic meal plan that is ideal for your body and daily activities. She teaches clients intuitive eating, how to read nutrition labels, how to eliminate inflammatory ingredients, and find gratitude in the kitchen while appreciating the body we were given. Some clients prefer flexible dieting, and focusing on Macros vs. intuitive eating. Food is meant to be enjoyed and shared with loved ones, not a punishment and constant stressor, however, our relationship with food can hold us back from finding the enjoyment that we so desire. Whether you're interested in paleo, plant-based or vegan, together we'll create a plan that suits your individual needs and desires.

pRIORITIZE WHOLE, UNPROCESSED, NUTRIENT-DENSE, NOURISHING FOODS

Holly has a B.S. from Portland State University, and is a certified Health Coach through the Institute of Integrative Nutrition, the world's largest school of nutrition based out of New York City. She is also the owner of ASPIRE Total Fitness™, and the creator of ASPIRE for Health™. Holly has lived a lifestyle focused on her own health and fitness, and teaches her clients to understand bio-individuality, meaning, there is no one "right" way of eating for every person. She is an entrepreneur, a Mom of two young children, and super busy like most people, and believes in realistic expectations towards meal preparation, time availability spent on weekly dinners, and finding joy in home cooked meals. 

ASPIRE for Health™ offers personalized programs and attention around the lives of each individual. Whether you're looking to lose weight, gain energy, reduce your risk or reverse chronic disease, or throw a healthy eating party with friends, Holly has a menu of options to help you to thrive from within.

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Customized Nutrition Coaching 

with amanda harry

 Amanda will create a customized nutrition program based on your lifestyle and overall health and nutrition goals. Not all nutrition programs are one size fits all. What works for one person may not work for another person. When I put together nutrition programs for my clients, I want them to be successful while enjoying the process. I take in account for the individual’s lifestyle and goals while designing their program to be quality over quantity and nutrient dense! 

The Program Includes: 

  •  Kitchen makeover 
  •  Yummy Healthy Recipes 
  •  Grocery List 
  •  Nutrition Education 
  •  Customized Meal Plan

Sign up here with amanda
NUTRITION PROGRAM INQUIRY