HOLISTIC NUTRTION COACHING PROGRAM
You'll get a comprehensive nutrition coaching program including daily meal plans specific to your health needs, food recommendations dietary support, food education by a World class nutrition coach Dennis Romatz for a value based price at your condo gym or live online with guaranteed results.
NUTRTION COACHING TO BOOST WORKOUTS
I can train you until the cows come home, but your desired results aren't going to come until you start eating healthy. So let's do it.
Included in your personal training package is a full blown, all-inclusive nutrition coaching program that will absolutely blast your workout performance, facilitate fast, thorough recovery and accelerate goal achievement.
It's always amazing to see the boost in workout performance when my clients start eating healthy on my daily meal plans.
HOW NUTRITION COACHING WORKS
Your nutrition coaching starts with an initial meet & greet to discuss your health & fitness goals as they relate to your food consumption and eating patterns. If you're training live online with me, of course we'll follow these protocols via live video chat on your device.
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I gather information collected from a series of questions relating to your food purchases and consumption, daily eating patterns, habits as well as analyze any deficiencies in micro nutrients and imbalances in macro nutrient ratios.
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Your meal plans are then devised based on need, requirements and are adjusted daily according to your performance and recovery.
HERE'S WHAT'S INCLUDED
You're nutrition coaching program will be complete from A-Z because, listen, there are 3 micronutrients, 96 vital micronutrients, antioxidants, immune boosters and then there's the topic of quantities of each. That's a lot! But I want a lot because a lot of healthy vitamins, minerals and necessary ingredients means a lot of great health!
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Nutrition Coaching
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Daily Meal Plans
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Dietary Recommendations
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Food Education
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Grocery Store Tours
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Positive Food Behavioral Mapping Strategies
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Raw Foods
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Pescatarian, Vegan, Vegetarian
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Paleo
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Intermittent Fasting
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Ketosis
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Macronutrient Ratios
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Micronutrient Inclusion
PLANT BASED NUTRITION
Recognizing the increasing interest in plant-based nutrition, we offer guidance and support for athletes and training clients who choose or are prescribed a plant-based diet. As a nutritionist, I work closely with my clients to ensure they meet their specific nutritional needs while following a plant-based approach. I provide education on plant-based protein sources, such as legumes, tofu, tempeh, and quinoa, as well as the incorporation of a wide variety of fruits, vegetables, whole grains, and plant-based fats. I also focus on ensuring adequate intake of essential nutrients, including iron, calcium, vitamin B12, and omega-3 fatty acids, through thoughtful meal planning and, when necessary, targeted supplementation. By tailoring my guidance to the unique requirements of plant-based athletes and clients, I empower them to thrive, excel in their athletic endeavors, and maintain optimal health and well-being.
DAILY MEAL PLANS
At Dennis Romatz Fitness, we understand the significance of well-planned daily meal plans for our athletes and training clients. Myself and my experienced team of nutritionists coaches work closely with each client to create personalized meal plans that align with their specific goals and dietary preferences. These plans include a balance of macronutrients and are designed to provide the necessary energy, nutrients, and fuel for optimal performance and recovery. We emphasize incorporating a variety of whole foods, including lean proteins, complex carbohydrates, healthy fats, and a wide range of fruits and vegetables. Our meal plans also take into account timing, pre- and post-workout nutrition, and portion control to support energy levels, muscle repair, and overall well-being. By following these personalized daily meal plans, our athletes and personal training clients can nourish their bodies, enhance their athletic performance, and maintain a healthy lifestyle.
DIETARY RECOMMENDATIONS
When it comes to dietary recommendations for our athletes and personal training clients, we prioritize a balanced and individualized approach. Our team of nutrition and training experts take into account each client's specific goals, training intensity, body composition, and preferences to create personalized nutrition plans. We emphasize the importance of consuming an adequate amount of macronutrients, including carbohydrates for energy, protein for muscle repair and growth, and healthy fats for overall health. We also promote a diverse and nutrient-rich diet, incorporating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Hydration is also key, with an emphasis on proper fluid intake before, during, and after exercise. Our dietary recommendations aim to support optimal performance, enhance recovery, and promote long-term health and well-being for our athletes and personal training clients.
FOOD EDUCATION
At Dennis Romatz Fitness, we believe that education is a vital component of optimizing nutrition for our athletes and training clients. We provide comprehensive food education modifications to empower our clients with the knowledge and understanding of proper nutrition. As a nutritionist, I work closely with clients to provide personalized guidance on macronutrient balance, portion control, meal planning, and food choices. I educate them about the importance of nutrient-dense foods, the role of specific nutrients in performance and recovery, and strategies for fueling their bodies effectively. By equipping our clients with this knowledge, they can make informed decisions about their nutrition, develop healthy eating habits, and achieve their athletic goals while maintaining long-term health and well-being.
FOOD BEHAVIOR MODIFICATIONS
At Dennis Romatz Fitness, we recognize that optimal nutrition is a key component of achieving peak performance for our athletes and training clients. To support their goals, we emphasize the importance of food behavior modifications. We work closely with our clients to develop mindful eating habits and make conscious choices about their nutrition. This includes encouraging them to listen to their body's hunger and fullness cues, practice portion control, and choose nutrient-dense foods that fuel their workouts and aid in recovery. We also address emotional eating and provide strategies to manage stress-related food behaviors. By implementing these behavior modifications, our athletes and clients can develop a positive and sustainable relationship with food, ultimately supporting their athletic performance and overall well-being and gain the necessary tools to sustain positive food behaviors for life.
MACRONUTRIENT RATIO TRACKING
At Dennis Romatz Fitness, our macronutrient program for athletes and personal training clients focuses on optimizing the intake of macronutrients, namely carbohydrates, proteins, and fats, to support their athletic performance, recovery, and overall fitness goals. These macronutrients play a crucial role in providing energy, building and repairing tissues, and regulating various physiological processes in the body.
Our program starts with a thorough evaluation and assessment of the client's specific nutritional needs, taking into consideration factors such as training intensity, duration, goals, body composition, and individual preferences. As a nutritionist, I work closely with athletes and personal training clients to develop personalized macronutrient targets and meal plans to enhance performance and accelerate thorough recovery.
Carbohydrates are essential for providing the energy needed for workouts and replenishing glycogen stores in muscles. Our macronutrient program emphasizes proper carbohydrate timing and intake to optimize performance and recovery. Protein is crucial for muscle repair and growth, and our program ensures adequate protein intake to support these processes as well. The program also addresses the importance of healthy fats for hormone production, joint health, and overall well-being.
Our macronutrient program educates clients about food sources rich in each macronutrient and provides guidance on meal planning and portion control. We incorporate strategies such as nutrient timing, pre- and post-workout nutrition, and individualized macronutrient ratios based on specific goals (e.g., muscle gain, fat loss, endurance).
We regularly monitoring and make adjustments to the macronutrient program based on progress and changing training needs. Our program also emphasizes the importance of overall nutritional balance, including adequate intake of vitamins, minerals, and fiber from whole, nutrient-dense foods.
By tailoring a macronutrient program to meet the unique needs of our athletes and personal training clients, we can optimize their performance, support muscle growth and repair, enhance recovery, and hel them achieve their fitness goals in a sustainable and healthy manner.
MICRONUTRIENT INCLUSION
At Dennis Romatz FItness, our micronutrient inclusion program for athletes and personal training clients focuses on optimizing the intake of essential vitamins and minerals to support their athletic performance, recovery, and overall health. Athletes and training clients have unique nutritional needs due to their higher energy expenditure, increased muscle repair requirements, and potential for micronutrient losses through sweat and other physiological processes.
Our program would involves a comprehensive assessment of our client's nutritional status and specific micronutrient needs. Being a qualified nutritionist, I work closely with athletes and personal training clients to develop personalized meal plans and dietary strategies that emphasize a balanced intake of key micronutrients. Our program also educates clients about food sources rich in specific vitamins and minerals, and incorporates the use of targeted micronutrient supplements when necessary.
Our micronutrient inclusion program emphasizes the importance of consuming a diverse range of whole, nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Adequate intake of micronutrients like iron, calcium, magnesium, vitamin D, and B vitamins is prioritized to support energy production, muscle function, bone health, immune function, and overall performance.
We regularly monitor and follow-up with assessments to ensure clients are meeting their specific micronutrient needs and to make any necessary adjustments to their nutrition plans. By optimizing micronutrient intake through our tailored program, athletes and personal training clients are able to enhance their performance, reduce the risk of nutrient deficiencies, and support their long-term health and well-being.
IMMUNE BOOSTERS
With our nutrition coaching program, we prioritize the overall well-being of our athletes and personal training clients, which includes supporting their immune health. Alongside our tailored training programs, we emphasize the importance of incorporating immune boosters into our athletes and client's routines. Our recommendations include consuming a nutrient-rich diet consisting of fruits, vegetables, whole grains, lean proteins, and healthy fats to provide essential vitamins, minerals, and antioxidants. Additionally, we encourage the intake of foods rich in vitamin C, such as citrus fruits and berries, as well as zinc sources like legumes and lean meats. Probiotic-rich foods like yogurt and fermented vegetables are also suggested to support a healthy gut microbiome. Hydration, regular exercise, quality sleep, stress management techniques, and good hygiene practices complete our holistic approach to immune health for our athletes and personal training clients.
ANTIOXIDANTS
For our athletes and personal training clients, we recognize the importance of incorporating antioxidants into their nutrition plans. Antioxidants play a crucial role in protecting the body against free radicals, which are unstable molecules that can cause cellular damage and contribute to inflammation and oxidative stress. By including antioxidant-rich foods such as berries, leafy greens, colorful fruits, nuts, and seeds in their diets, our clients can benefit from their immune-boosting properties. These powerful compounds help neutralize free radicals, support recovery from intense workouts, and promote overall health. Alongside a balanced exercise routine, antioxidants provide an extra layer of protection against oxidative damage, allowing our athletes and personal training clients to optimize their performance and well-being.
ADAPTOGENS
Adaptogens are a class of natural substances that are believed to help the body adapt to stress and promote overall balance and well-being. They have been used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine (TCM). Adaptogens are typically derived from plants and herbs, and they are known for their ability to support the body's ability to handle various stressors, both physical and mental.
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At Dennis Romatz Fitness, we are holistic and naturopathy centric which means we fully endorse nutrient dense natural, organics plants and roots that grow in in the wild, which can be consumed and used for medicinal and healing purposes.
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Here are some commonly known adaptogens which we frequently prescribe within our nutrition coaching client's dietary recommendations and daily meal plans:
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Ashwagandha (Withania somnifera): Ashwagandha is an herb traditionally used in Ayurvedic medicine. It is known for its calming effects and its ability to promote resilience to stress.
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Rhodiola rosea: Rhodiola is a flowering plant that grows in cold regions. It has been used in traditional medicine to enhance physical and mental performance, reduce fatigue, and combat stress.
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Ginseng: Ginseng refers to several species of plants in the Panax genus. Both Asian ginseng (Panax ginseng) and American ginseng (Panax quinquefolius) are considered adaptogens. Ginseng is known for its energizing and revitalizing properties.
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Holy Basil (Ocimum sanctum): Holy Basil, also known as Tulsi, is a sacred herb in Ayurvedic medicine. It is believed to have stress-relieving properties and is often used to promote mental clarity and focus.
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Cordyceps: Cordyceps is a type of fungus that grows on the larvae of certain insects. It has been used in traditional Chinese medicine to increase energy, improve athletic performance, and support overall vitality.
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Maca (Lepidium meyenii): Maca is a root vegetable native to the Andean region of Peru. It is often used as an adaptogen to enhance energy, stamina, and libido.
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Eleuthero (Eleutherococcus senticosus): Also known as Siberian ginseng, eleuthero is believed to improve mental performance, increase endurance, and enhance overall vitality.