- Frequently Asked Question -
Any female first responders currently working in the field, or looking to get into the field. This includes, EMT/ Paramedics, Nurses, Firefighter’s, Law Enforcement, Nurses, Physicians and or anyone in the hospital setting and Military. We may have different roles but we share common core challenges to our Health. SHIFT STRENGTH is coaching designed to address health goals and challenges specific to the female first responder.
SHIFT STRENGTH is a great prep program for the demands of the Academy. I tailor the program to your individual goals at the time.
Aside from education & certifications in the health and fitness sphere, I know and understand the struggles of first responder lifestyle because I am one. I have been a Paramedic for 15 years and on the Fire Department for 12 of them as a firefighter/paramedic. I am one of the founding members of my departments first Health and Wellness committee, where I along with other members are contiguously working to improve health and wellness within the fire service.
-NSCA Tactical Strength and Conditioning Facilitator
-Nutritional Therapy Practitioner with The Nutritional Therapy Association
-Dragon Door Russian Kettlebell cert. level 1
-Dr. Stacy Simms Women are not Small Men Course
I absolutely work with all women! I specialize in working with women in the first responder field where I can address unique challenges that environment can create like shift work, sleep deprivation, stress and nutrition habits. If you are not a first responder and are interested in coaching please fill out the Application for coaching as best you can, and we can set up a clarity call to discuss if my coaching will be a great fit for you!
Short story: I cannot with integrity offer all that I want for you in 1 month as a new client. Simply put, it’s just not enough time.
Long Story: More than anything else, I want every one of my clients to succeed. My goal being that you learn so much and gain so much momentum that you don’t neccesarily need me anymore after 3 months. Based on my own personal experience as well as research, habit and behavior change are from a quick fix. If they were, you wouldn’t be seeking out help from me. Chances are like me, you have tried going it alone time and again and find it hard to ask for help. Instead of seeking help we seek a new diet and repeat patterns that failed you in the past. You know that saying the definition of insanity is doing the same thing over and over and expecting a different result....I don't judge I was in that case insane for 10 years before I reached out for a coach. My only regret after doing so, wishing I had done it sooner. Below I have listed out the ideal flow of our three months together.
The first month is in large part a primer for the following two months. During the first month we dive deep into
-Your diet and fitness history
-Identify any Nutrient deficiencies and imbalances in the foundations of health
-Start tracking your cycle if not already doing so and address any menstrual cycle irregularities
-Identify What challenges have you experienced in the past ( was it diet, consistency, feeling overwhelmed, time management, thought patterns)
-Bring awareness into what thoughts, behaviors and habits may be contributing to not realizing your health goals
-Together we design new beliefs and thought patterns that in turn inspire new behaviors and habits that DO serve your goals. It’s not enough to just change the behavior without addressing the beliefs/thoughts behind them.
-Start implementing Do-able action steps that build confidence and momentum. Trying to make too many changes at once often works against us. Buildable action steps is where the magic is.
-Educate, educate, educate-I want every client to feel empowered through my programs. That comes from me making sure each client understands the Why behind every How.
The first month is all about gaining clarity and building a strong foundation where we work together to activate a winning mindset through reaching small victories. Here you build increased awareness and start reaching into that new tool box we design together to start making changes and building inner trust. It is also a space to allow some grace that if and when we fall down, we practice getting right back up.
By now I have gotten to know you, you desires and needs even better and more importantly you have too! You have achieved some small victories, practiced new thought patterns and behaviors. Maybe you even stumbled a few times ( we are all human!) but got right back up and you’re ready to pump the gas on your goals. This month is all about
-Taking on bigger action steps-your ready now with all those small wins from month one and a clear vision to carry you further. This does not mean taking on more, often times its actually about leaving behind thoughts and behavior patterns that don’t serve you anymore
-Dialing in and fine tuning your Nutrition & Training needs and protocols. We have worked out some kinks in month one and now we get laser focused with a clear cut action plan
-More accountability. This is where based on your bio-individual needs we may incorporate more tools to measure progress. This may look like tracking your macros, weight, sleep, energy, digestion and mood.
You enter this month on Fire! Your energy, momentum and mindset are unstoppable. You have been putting the work in and it shows. This month is where I get to cheer you on while you just straight up win. This month might look like
-Fine tuning your Nutrition protocols
-Starting a new training block
-Working on building new goals!
-Celebrating all the ways you feel better
-Working together to develop and exit plan if you no longer wish to continue with coaching.
Real and meaningful change takes time, reflection, adjustments and grace. As I get to know and understand you more I can better identify what your needs are and what works uniquely for you. Through time together we build a trusting relationship where I can support you through victories and stumbles. The time, money and effort are all an investment in yourself with a very high ROI. I cannot with integrity offer all that I want for you in 1 month as a new client and I won’t pretend to in order to get clients “easier”. I also want clients who are all in and are willing to invest in themselves. That is a sign to me that they are committed and serious about change. That is not to say you’re not serious if you genuinely cannot make the financial commitment now. In the future I will be offering less personalized but lower cost self-paced and or group programs. In the meantime I often share helpful content that you can implement as it fits for you.
Existing or Returning clients: You are eligible for monthly coaching options starting at $199.00 per month.
Short story: I do not provide meal plans for the 3 months of coaching. I will help advise clients on how to build their own meal plans as well as work through what one week of meals would look like as a refrence point. “Give a person a fish feed him or her for a day, teach a person to fish feed him or her for a lifetime” sums up my why on that, but read more in the link below
Long story: To understand why I do not provide or believe in Meal Plans please refer to the blog post linked here.
Short story: It depends. There are many factors that go in to advising a client to track macros. Overall I feel it’s a very powerful practical and measurable tool that I prefer to use when it applies. That being said it is a TOOL, and one of many in the tool box. This is a matter we can always discuss in a clarity call or at the beginning of coaching.
Long Story: See this blog post where I explain why I believe tracking Macros when done appropriately is something I like to use for many clients.
Short story: The NAQ short for Nutritional Assessment Questionnaire is a where you rate possible symptoms you may be experiencing on scale. All of your answers will be represented on a symptom burden graph that highlights nutritional deficiencies and or imbalances in one or more of your foundations of health. As a new client you will fill one of these out at the very beginning of coaching and once again in month 3 of coaching. This is another great gauge to visualize your progress throughout the program.
Long Story: Check out this blog where I talk about our foundations of health for more information.
Short story: In the end of month 3 we take total inventory.
-What has worked and what hasn’t.
-What goals have I reached?
-What am I currently working toward?
-What are my goals now if different than before and what steps do I need going forward to reach those goals
Do you want to continue coaching? Excellent, No that’s cool to
Either way we look to the future and set up a 3 month, 6 month and 1 year goals. For each goal we will plan a strategy so you can keep crushing it!
Short story: You will need access to a gym facility or have a decent home gym set up. No one fitness plan will be right for everyone and so your training plan will always be tailored to your individual goals and needs. That being said I always incorporate resistance training as the foundation and priority. Cardio will be based on needs per person.
Home Gym : A bench, several sets of DB’s or Kettlebells, resistance bands,
Short story: Men and women share a lot in common when it comes to biology but there is also some very important and often overlooked factors that make us very different when it comes to fitness and nutrition needs. The female cycle is not something that occurs once a month when she has her period. It’s an ebb and flow of some pretty powerful hormones that’s occurring all month. All of which do in fact influence her training, nutrition and recovery. This is not an obstacle to overcome but a powerful asset when understood and supported.
Long Story: Check out this blog on Phase based training where I discuss the changes to our physiology over the course of a menstrual cycle and how that impacts training, recovery and nutrition.
First and foremost, I want to make sure that you Feel this is a great fit for you. If you want to inquire further please fill out this application after which we can schedule a clarity call. Together we can discuss any concerns you may have and go from there. Afterwards, if it’s not a Hell Yes! Then it’s a No or maybe just not right now and that’s ok. I am constantly aiming to share helpful content that you are always welcome to.