Free consulting
Leave your contacts to sign up for a free consultation. I will contact you to arrange a time
Online nutrition guidance
— Questionnaire on eating behavior, imbalances, gastrointestinal condition, and key deficiencies
— If necessary, guidance on getting tests done
— Analysis of goals requiring a meal plan, whether it's reducing body fat percentage, gaining muscle mass, or simply forming healthy eating habits
— Crafting an individualized meal plan, calculating the required calorie intake and water consumption norm
— Daily dietary monitoring through messenger reports
— If necessary, guidance on getting tests done
— Analysis of goals requiring a meal plan, whether it's reducing body fat percentage, gaining muscle mass, or simply forming healthy eating habits
— Crafting an individualized meal plan, calculating the required calorie intake and water consumption norm
— Daily dietary monitoring through messenger reports
For everyone
Creating a balanced diet plan considering your age, physical activities, health condition, and individual body features involves:
- Professional assistance within the framework of individual nutrition guidance
- Time savings on the path to achieving your goals
- Without stress and abrupt changes in gastronomic preferences
- Maximally comfortable daily dietary regimen
- Quick and uncomplicated recipes
Stages of work
How will the process unfold
STEP 1
You fill out an information form, keep a food diary for 7 days (to competently assess your current diet and determine the optimal personal nutrition strategy), and, if possible, provide the results of medical research:
— General blood test
— Ferritin, CRP (C-reactive protein)
— Fasting blood glucose and insulin
— TSH, T4 free, free T3
— Total cholesterol, LDL, HDL
— Vitamin D
— General blood test
— Ferritin, CRP (C-reactive protein)
— Fasting blood glucose and insulin
— TSH, T4 free, free T3
— Total cholesterol, LDL, HDL
— Vitamin D
STEP 2
Within 2 working days, I evaluate and analyze the data received, personal KBZHU standards are calculated, and dietary recommendations are drawn up, including menu options for 3 days.
STEP 3
Measurements are taken, weighing is taken, a photo is taken in three projections (for further evaluation of the result obtained)
STEP 4
Over the course of a month, the client sends daily nutrition reports, the mentor adjusts nutrition as necessary, and answers all questions that arise. Control measurements and weighing are carried out weekly.
Review of workout experience and primary goals
Selection of an appropriate workout system based on lifestyle and capabilities
Initial dietary recommendations and answers to questions
FAQ
At the beginning of the month, I create an individual workout plan for you. Each exercise comes with a video and detailed technique description, which you watch before performing. During the workout, you record a video of yourself and send it to me for technique adjustments.
To make the payment, text me on any messenger.
It depends on your goals and current fitness level, but typically it's 2-3 times a week.
If training in a gym, you can make use of all the equipment and machines available. For home workouts, you'll need a mat, dumbbells, resistance bands, and a foam roller, but you can start with just a mat.
Since the plans are tailored individually, I take into account your fitness level. If you're new to working out, your initial plan will be moderately gentle but effective.
You can always reach out, and we can adjust the plan. Any questions or concerns that arise can be addressed with my assistance and support!
That's exactly what the free consultation is for. You can ask all your questions there. It doesn't make you commit to anything, but it allows you to determine if this workout format is suitable for you. To schedule a free consultation, leave a request on the website, and I'll get in touch with you.
We lose weight by having a calorie deficit, and this can only be achieved by adjusting our diet, so yes! Training is needed if we want to tone the body, speed up the process of losing weight, build muscle mass, relieve back pain, etc.
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