Welcome to the espc 1:1 experience
CONGRATULATIONS on your personal decision to take this next step in your transformation. We are so excited you decided to take this huge step in your fitness journey! Please go down the step-by-step list, one item at a time, to ensure all steps are followed prior TO your initial weigh-in date for your InBody and "before" photos, so you may be able to get started as soon as possible.
Please join the private Facebook Page "ESPC 12 Week Private 1:1 Coaching" for added support & motivation. Your custom macros will be emailed to you within 24-48 hours of your initial InBody or if completed, included below!
Please join the private Facebook Page "ESPC 12 Week Private 1:1 Coaching" for added support & motivation. Your custom macros will be emailed to you within 24-48 hours of your initial InBody or if completed, included below!
understanding your 12 week timeline
STEP 1. Register for your 12 Week 1:1 Private Nutrition Coaching experience on the ESPC website.
STEP 2. Schedule your Initial Weigh in by contacting easternshoreperformancecenter@gmail.com. This is when you will take your pictures (front, side, back), InBody testing, blood pressure, and measurements. At this time you will receive your Athlete Journal where you will track you food, training, water, goals, and biometric data.
STEP 3. Complete the ESPC 1:1 Initial Assessment & Questionnaire sent via email from espcprivatecoaching@gmail.com with goals and contact information.
STEP 4. Once the InBody test is completed, your custom macros will designed and sent to you via email if you don't receive them at the time of you welcome email. Please note that this takes 24-48 hours post InBody testing to prepare them and we appreciate your patience as we get that information ready for you.
STEP 5. Please respond to our Weekly Progress Report sent via email from espcprivatecoaching@gmail.com each Friday/Saturday beginning on Week 1 for tracking purposes. This information in important to YOUR PROGRESS!
STEP 6. Please email regarding any changes in weight (either +/- ) that are concerning to you or if you have any questions regarding your progress to initiate an evaluation of your progress prior to your 4 week review. Mid-month InBody tests can be scheduled but require 14 days of adherence of any new macro recommendations by your coach.
STEP 2. Schedule your Initial Weigh in by contacting easternshoreperformancecenter@gmail.com. This is when you will take your pictures (front, side, back), InBody testing, blood pressure, and measurements. At this time you will receive your Athlete Journal where you will track you food, training, water, goals, and biometric data.
STEP 3. Complete the ESPC 1:1 Initial Assessment & Questionnaire sent via email from espcprivatecoaching@gmail.com with goals and contact information.
STEP 4. Once the InBody test is completed, your custom macros will designed and sent to you via email if you don't receive them at the time of you welcome email. Please note that this takes 24-48 hours post InBody testing to prepare them and we appreciate your patience as we get that information ready for you.
STEP 5. Please respond to our Weekly Progress Report sent via email from espcprivatecoaching@gmail.com each Friday/Saturday beginning on Week 1 for tracking purposes. This information in important to YOUR PROGRESS!
STEP 6. Please email regarding any changes in weight (either +/- ) that are concerning to you or if you have any questions regarding your progress to initiate an evaluation of your progress prior to your 4 week review. Mid-month InBody tests can be scheduled but require 14 days of adherence of any new macro recommendations by your coach.
- PHASE I - Weeks 1-4 (Week 1/Day 1 counts the day after your receive your custom macros)
- Week 4 InBody & Pics - please email to schedule
- NEW custom macros for Week 5-8 emailed upon InBody review
- Input new numbers in Week 5 Fat Loss Tracker
- PHASE II - Weeks 5-8
- Week 8 InBody & Pics - please email to schedule
- NEW custom macros for Week 9-12 emailed upon InBody review
- Input new numbers in Week 9 Fat Loss Tracker
- PHASE III - Week 9-12
- Week 12 InBody & Pics - please email to schedule
- 12 Week Report card emailed upon review
- NEW Maintenance Macros suggested
SUPPLIES
- 100% whey protein powder
- 100% casein protein powder (for before bed) - not required but helps to meet protein goals. I really like the brand, Optimum Nutrition for both whey and casein proteins (Strawberry Creme is my jam for whey; Supreme Chocolate for casein), but choose what is best for your budget and convenience. If you have a dairy allergy, I suggest purchasing egg or soy protein powders instead of whey and casein.
- Food Scale
- Home Bathroom Scale Once I send your diet plan you’ll receive instructions on how and when to weigh-in from your home bathroom scale. Before we begin, please take a moment to put a fresh pair of batteries in your scale if needed. Walmart and Target sell reliable bathroom scales. Ideally, your scale would measure to the 0.1 or 0.2 pound or kilogram.
- Small tape measurer
- Activity tracker of some sort (calories, type of training, duration) that allows the ability to share the data with me for bi-monthly review. This is not a requirement but is optimal for data sharing. Please send your Apple watch (if you have one) to 3018482741 or kendrahines7@gmail.com for daily tracking of activity.
- BUY Meal prep containers (just trust me, it's a lifesaver)
InBody preparation
What is body composition? Body composition is a method of breaking down the body into its core components: fat, protein, minerals, and body water. It describes your weight more accurately and provides a better glimpse into your overall health than traditional methods. Body composition analysis can accurately show changes in fat mass, muscle mass, and body fat percentage. Your InBody body composition test will give us valuable information about your macros required in order to help you lose weight
Because your body will experience a drop in glycogen and body water when starting a low-carb diet, comparing results before a low-carb diet with those taken while on a low-carb diet is comparing apples to oranges. To ensure you are getting accurate body composition measures, there are a few steps you can take to ensure quality results.
When you first start a low-carb diet, give your body at least 1–2 weeks to fully adjust. This will allow your body to normalize at its new glycogen and body water levels. After this period, take a body composition measurement.
This measurement will be your new baseline. So long as you remain on a low-carb diet, this initial measurement will be an appropriate comparison point to track your body composition changes.
Remember, body water will be reduced with a low-carb diet, and you can expect changes in body water again once carbs are reintroduced. Comparing body composition results taken while on a high-carb diet to those taken while on a low-carb diet may not provide the most accurate picture of how your body composition has truly changed.
Additionally, be mindful of these other dietary factors that can also affect the accuracy and reliability of your body composition test results. Don’t make any major dietary changes at least 3 days prior to testing!
Because your body will experience a drop in glycogen and body water when starting a low-carb diet, comparing results before a low-carb diet with those taken while on a low-carb diet is comparing apples to oranges. To ensure you are getting accurate body composition measures, there are a few steps you can take to ensure quality results.
When you first start a low-carb diet, give your body at least 1–2 weeks to fully adjust. This will allow your body to normalize at its new glycogen and body water levels. After this period, take a body composition measurement.
This measurement will be your new baseline. So long as you remain on a low-carb diet, this initial measurement will be an appropriate comparison point to track your body composition changes.
Remember, body water will be reduced with a low-carb diet, and you can expect changes in body water again once carbs are reintroduced. Comparing body composition results taken while on a high-carb diet to those taken while on a low-carb diet may not provide the most accurate picture of how your body composition has truly changed.
Additionally, be mindful of these other dietary factors that can also affect the accuracy and reliability of your body composition test results. Don’t make any major dietary changes at least 3 days prior to testing!
- Please wear a sports bra, shorts or bike shorts or bathing suit. Plan on wear this SAME outfit for each weigh in including your FINAL weigh in. Make sure the clothes that you wear over it are easily removable to help with transition time.
- NO lotion on hands or feet.
- NO watches or jewelry.
- Hydration status (keep your fluid intake similar between tests). However, if you test in the morning you may be dehydrated. It is recommended that you drink 1–2 glasses of water at least 1 hour before testing to ensure sufficient hydration.
- Meal composition (if you ate breakfast before test #1, try to eat the same meal before test #2)
- Avoid eating right before a test or wait at least two hours after a meal
- Avoid consuming diuretics such as high doses of caffeine supplements or alcohol. If you regularly consume high caffeine doses, then keep your consumption of caffeine/coffee the same between evaluations.
guide to measurements & important info
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Sample meal plans
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NUTRITION APP INFORMATION
Requirements:
Options (but not limited to this list):
Eat This Much is a nutritional meal plan creates custom meal plans based on your macros, diet goals, the foods you like, your budget, and what your schedule looks like. Eat This Much can automatically generate complete meal plans to meet your targets. It's like having a personal diet assistant.
MyPlate is a user friendly nutritional app that can suggest simple, healthy foods based on your dietary preferences and daily calorie goal. Or you can use our free meal plans, designed by our registered dietitians to balance macronutrients for weight loss.
LifeSum is a user friendly that also provide food and recipe suggestions.
MyFitnessPal is food diary app that helps you understand your habits and increases your likelihood of hitting your goals. MFP Scan barcodes, save meals and recipes, and use Quick Tools for fast and easy food tracking.
- Must allow for customization of macros (percentages of fats, carbs, protein)
- Must have a food scanner or database with nutritional information to input data into app
- Integration of your activity from your fitness tracker (optional but highly recommended)
- Sharing of data if possible but not required if you are using the spreadsheet.
Options (but not limited to this list):
Eat This Much is a nutritional meal plan creates custom meal plans based on your macros, diet goals, the foods you like, your budget, and what your schedule looks like. Eat This Much can automatically generate complete meal plans to meet your targets. It's like having a personal diet assistant.
MyPlate is a user friendly nutritional app that can suggest simple, healthy foods based on your dietary preferences and daily calorie goal. Or you can use our free meal plans, designed by our registered dietitians to balance macronutrients for weight loss.
LifeSum is a user friendly that also provide food and recipe suggestions.
- Simple tracking of meals (including barcode scanning), exercises, habits, weight and body measurements
- A wide range of Diets to choose between, including Keto and High Protein
- Favorites — save your favorite food, exercises, meals and recipes
- Meal Plans — 1 to 3 weeks of pre-planned, easy-to-cook meals
- Support for macros and net carbs
- Detailed nutritional information
- Food, meal and day ratings
- Weekly Life Score — what’s gone well and how you can improve
- Hundreds of healthy and tasty recipes
- Integrates with: Apple Health, Google Fit, Samsung Health, Apple Watch, Runkeeper, Fitbit, Withings, Samsung wearables, Wear OS and Google Assistant
MyFitnessPal is food diary app that helps you understand your habits and increases your likelihood of hitting your goals. MFP Scan barcodes, save meals and recipes, and use Quick Tools for fast and easy food tracking.
help me help you
I’m looking forward to working with you, and helping you reach your training and body composition goals! Communicating over email is quite different than in person. With this in mind please feel free to contact me via email with any questions or concerns throughout our coaching plan together. Questions are always welcomed! Make sure you are on the Facebook Page "ESPC 12 Week Private 1:1 Coaching". Let's crush the next 12 weeks together - I have GOT YOU, and you have GOT THIS! Let's fricking gooooooo! xoxo
Your Coach and biggest fan,
Kendra Eichler
Your Coach and biggest fan,
Kendra Eichler