Online Nutrition & Lifestyle Coaching

Helping people just like you live their best life!

It is my mission to help as many people in this world as possible discover how to truly live their best life through nutrition and lifestyle coaching that produces not only results, but does it in a way that is sustainable for the rest of your life.

Establish a healthy relationship with food and your body. Take control of your life with the help of education and accountability from a coach that genuinely cares about you and your individual needs.

Life Changing Transformations

Transform your mind and body forever.

First, I will actually take the time to learn about your nutrition, exercise and lifestyle habits. Second, I will meet you where you are currently at in your journey. We will begin to strategize and gameplan how to help you reach your goals. Third, over the course of the program I will coach you through everything you need to know in order to feel, look, and perform better! Guaranteed.

Research Driven, Application Proven Strategies

Helping thousands of clients get (and keep) the body they want.

Tired of not seeing results? Sometimes the all or nothing approach to diet and exercise can leave you falling off the deep end. Instead, we identify your bad habits and work to change or improve them over time in order to create truly sustainable change.

The result? You will learn how to build a plan that works for you and your lifestyle. You will simply feel, look, and perform better than ever before. The time is never going to be right, take action today. This is your ONE life. Make it the BEST LIFE!

Online Nutrition & Lifestyle Coaching

Helping people just like you live their best life!

It is my mission to help as many people in this world as possible discover how to truly live their best life through nutrition and lifestyle coaching that produces not only results, but does it in a way that is sustainable for the rest of your life.

Establish a healthy relationship with food and your body. Take control of your life with the help of education and accountability from a coach that genuinely cares about you and your individual needs.

Life Changing Transformations

Transform your mind and body forever.

First, I will actually take the time to learn about your nutrition, exercise and lifestyle habits. Second, I will meet you where you are currently at in your journey. We will begin to strategize and gameplan how to help you reach your goals. Third, over the course of the program I will coach you through everything you need to know in order to feel, look, and perform better! Guaranteed.

Research Driven, Application Proven Strategies

Helping thousands of clients get (and keep) the body they want.

Tired of not seeing results? Sometimes the all or nothing approach to diet and exercise can leave you falling off the deep end. Instead, we identify your bad habits and work to change or improve them over time in order to create truly sustainable change.

The result? You will learn how to build a plan that works for you and your lifestyle. You will simply feel, look, and perform better than ever before. The time is never going to be right, take action today. This is your ONE life. Make it the BEST LIFE!

What you can expect from iCoach Nutrition:

Personal nutrition coaching to get you into the best shape of your life, for the rest of your life!

What you can expect from iCoach Nutrition:

Personal nutrition coaching to get you into the best shape of your life, for the rest of your life!

Latest articles

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5 Tips for Night Shift Nurses 👩‍⚕️👨‍⚕️⁣
⁣
“Being a night shift nurse is hard all around. Between the sleep schedule, and the eating schedule, it makes some difficult things in life a little more difficult. I worked nights when I first started working as an RN and I instantly gained weight. I worked nights a total of 9 months and by the end of it I had gained 30 pounds. THIRTY. ⁣
⁣
Working nights, or shift work in general is challenging and naturally yields bad habits, but the weight gain is completely avoidable.  It just takes some preparation and awareness! I am going to share 5 tips that I wish I had when I was working nights that would have prevented the weight gain. ⁣
⁣
1.) Be Prepared. ⁣
⁣
I know this sounds so simple it's almost ridiculous, but it's so much harder than it sounds. I was terrible at prepping food and showing up to work with adequate amounts of GOOD QUALITY FOOD to fuel my night. When your off your busy making up for lost time from the previous week that the last thing on your mind is to prepare for the next week. I would stop by whole foods and pick up frozen meals, bags of chips etc. Yes, I knew there was a hot bar with great quality food I just could have made myself something to go, and picked up some fresh fruits and veggies but when you fail to prepare and you are about to go in for your “first of three” (nursing term) the last thing you want to do is eat healthy. You are sad, stressed, tired, and overwhelmed and since I didn't pack any good quality foods to eat my emotions led me to the processed and frozen crap. Take your last day before you head in for the night to prepare at least three solid meals for your three shifts and pick up enough good quality snacks in your grocery run to take with you as well. Having salmon and broccoli, carrots, cucumbers, raspberries and nut mix is a much better alternative. ⁣
⁣
Head over to www.iCoachNutrition.com to continue reading...
5 Tips for Night Shift Nurses 👩‍⚕️👨‍⚕️⁣ ⁣ “Being a night shift nurse is hard all around. Between the sleep schedule, and the eating schedule, it makes some difficult things in life a little more difficult. I worked nights when I first started working as an RN and I instantly gained weight. I worked nights a total of 9 months and by the end of it I had gained 30 pounds. THIRTY. ⁣ ⁣ Working nights, or shift work in general is challenging and naturally yields bad habits, but the weight gain is completely avoidable. It just takes some preparation and awareness! I am going to share 5 tips that I wish I had when I was working nights that would have prevented the weight gain. ⁣ ⁣ 1.) Be Prepared. ⁣ ⁣ I know this sounds so simple it's almost ridiculous, but it's so much harder than it sounds. I was terrible at prepping food and showing up to work with adequate amounts of GOOD QUALITY FOOD to fuel my night. When your off your busy making up for lost time from the previous week that the last thing on your mind is to prepare for the next week. I would stop by whole foods and pick up frozen meals, bags of chips etc. Yes, I knew there was a hot bar with great quality food I just could have made myself something to go, and picked up some fresh fruits and veggies but when you fail to prepare and you are about to go in for your “first of three” (nursing term) the last thing you want to do is eat healthy. You are sad, stressed, tired, and overwhelmed and since I didn't pack any good quality foods to eat my emotions led me to the processed and frozen crap. Take your last day before you head in for the night to prepare at least three solid meals for your three shifts and pick up enough good quality snacks in your grocery run to take with you as well. Having salmon and broccoli, carrots, cucumbers, raspberries and nut mix is a much better alternative. ⁣ ⁣ Head over to www.iCoachNutrition.com to continue reading...
How many hours of sleep do you get on average each night?⁣
⁣
Comment below 👇⁣
⁣
As you already know, sleep is absolutely essential to our health and well-being. In fact, sleep is just as important as nutrition and exercise when it comes to improving your health, body composition and performance. However, lack of good quality sleep will eventually lead to mind fog, weight gain, decreased performance, hormone imbalances, increased risk of getting sick and much more. ⁣
⁣
The good news is that returning to an adequate amount of sleep can reduce these risks dramatically. Sometimes falling asleep and staying asleep through the night is a challenge for some people. Listed below are five of the most common issues inhibiting us from getting a good night’s sleep.⁣
⁣
Caffeine:⁣
Coffee, energy drinks, and other supplements are all stimulants that can dramatically affect our sleep. Research shows that individuals that drink caffeine after 2 pm are much more likely to experience issues falling asleep at night. ⁣
⁣
Alcohol:⁣
Alcohol is most commonly consumed at night so therefore it has the ability to interfere with our deep sleep or REM sleep. Regardless of whether or not we get 7 hours of sleep, drinking can interfere with our bodies ability to recover while sleeping.⁣
⁣
Exercise:⁣
Working out too close to bedtime can affect our ability to fall asleep at night. High intensity exercise in particular can leave an individual’s sympathetic nervous system stimulated, inhibiting him/her to fall asleep and stay asleep throughout the night. Not to mention, exercising regularly has been shown to normalize our circadian rhythms and regulate our endocrine function.⁣
⁣
Dinner:⁣
Large dinner’s can also inhibit an individual from falling and staying asleep at night. Simply eating till you are stuffed can lead to trouble falling asleep if the meal is consumed too close to bedtime. Eating until you are 80% full is a good rule of thumb to live by for not only dinner, but each meal of the day. A nice balance of carbohydrates, proteins, and fats for dinner will leave you satiated through the night. ⁣

Head over to www.iCoachNutrition.com to continue reading...
How many hours of sleep do you get on average each night?⁣ ⁣ Comment below 👇⁣ ⁣ As you already know, sleep is absolutely essential to our health and well-being. In fact, sleep is just as important as nutrition and exercise when it comes to improving your health, body composition and performance. However, lack of good quality sleep will eventually lead to mind fog, weight gain, decreased performance, hormone imbalances, increased risk of getting sick and much more. ⁣ ⁣ The good news is that returning to an adequate amount of sleep can reduce these risks dramatically. Sometimes falling asleep and staying asleep through the night is a challenge for some people. Listed below are five of the most common issues inhibiting us from getting a good night’s sleep.⁣ ⁣ Caffeine:⁣ Coffee, energy drinks, and other supplements are all stimulants that can dramatically affect our sleep. Research shows that individuals that drink caffeine after 2 pm are much more likely to experience issues falling asleep at night. ⁣ ⁣ Alcohol:⁣ Alcohol is most commonly consumed at night so therefore it has the ability to interfere with our deep sleep or REM sleep. Regardless of whether or not we get 7 hours of sleep, drinking can interfere with our bodies ability to recover while sleeping.⁣ ⁣ Exercise:⁣ Working out too close to bedtime can affect our ability to fall asleep at night. High intensity exercise in particular can leave an individual’s sympathetic nervous system stimulated, inhibiting him/her to fall asleep and stay asleep throughout the night. Not to mention, exercising regularly has been shown to normalize our circadian rhythms and regulate our endocrine function.⁣ ⁣ Dinner:⁣ Large dinner’s can also inhibit an individual from falling and staying asleep at night. Simply eating till you are stuffed can lead to trouble falling asleep if the meal is consumed too close to bedtime. Eating until you are 80% full is a good rule of thumb to live by for not only dinner, but each meal of the day. A nice balance of carbohydrates, proteins, and fats for dinner will leave you satiated through the night. ⁣ Head over to www.iCoachNutrition.com to continue reading...
5 Tips for Night Shift Nurses 👩‍⚕️👨‍⚕️⁣
⁣
“Being a night shift nurse is hard all around. Between the sleep schedule, and the eating schedule, it makes some difficult things in life a little more difficult. I worked nights when I first started working as an RN and I instantly gained weight. I worked nights a total of 9 months and by the end of it I had gained 30 pounds. THIRTY. ⁣
⁣
Working nights, or shift work in general is challenging and naturally yields bad habits, but the weight gain is completely avoidable.  It just takes some preparation and awareness! I am going to share 5 tips that I wish I had when I was working nights that would have prevented the weight gain. ⁣
⁣
1.) Be Prepared. ⁣
⁣
I know this sounds so simple it's almost ridiculous, but it's so much harder than it sounds. I was terrible at prepping food and showing up to work with adequate amounts of GOOD QUALITY FOOD to fuel my night. When your off your busy making up for lost time from the previous week that the last thing on your mind is to prepare for the next week. I would stop by whole foods and pick up frozen meals, bags of chips etc. Yes, I knew there was a hot bar with great quality food I just could have made myself something to go, and picked up some fresh fruits and veggies but when you fail to prepare and you are about to go in for your “first of three” (nursing term) the last thing you want to do is eat healthy. You are sad, stressed, tired, and overwhelmed and since I didn't pack any good quality foods to eat my emotions led me to the processed and frozen crap. Take your last day before you head in for the night to prepare at least three solid meals for your three shifts and pick up enough good quality snacks in your grocery run to take with you as well. Having salmon and broccoli, carrots, cucumbers, raspberries and nut mix is a much better alternative. ⁣
⁣
Head over to www.iCoachNutrition.com to continue reading...
5 Tips for Night Shift Nurses 👩‍⚕️👨‍⚕️⁣ ⁣ “Being a night shift nurse is hard all around. Between the sleep schedule, and the eating schedule, it makes some difficult things in life a little more difficult. I worked nights when I first started working as an RN and I instantly gained weight. I worked nights a total of 9 months and by the end of it I had gained 30 pounds. THIRTY. ⁣ ⁣ Working nights, or shift work in general is challenging and naturally yields bad habits, but the weight gain is completely avoidable. It just takes some preparation and awareness! I am going to share 5 tips that I wish I had when I was working nights that would have prevented the weight gain. ⁣ ⁣ 1.) Be Prepared. ⁣ ⁣ I know this sounds so simple it's almost ridiculous, but it's so much harder than it sounds. I was terrible at prepping food and showing up to work with adequate amounts of GOOD QUALITY FOOD to fuel my night. When your off your busy making up for lost time from the previous week that the last thing on your mind is to prepare for the next week. I would stop by whole foods and pick up frozen meals, bags of chips etc. Yes, I knew there was a hot bar with great quality food I just could have made myself something to go, and picked up some fresh fruits and veggies but when you fail to prepare and you are about to go in for your “first of three” (nursing term) the last thing you want to do is eat healthy. You are sad, stressed, tired, and overwhelmed and since I didn't pack any good quality foods to eat my emotions led me to the processed and frozen crap. Take your last day before you head in for the night to prepare at least three solid meals for your three shifts and pick up enough good quality snacks in your grocery run to take with you as well. Having salmon and broccoli, carrots, cucumbers, raspberries and nut mix is a much better alternative. ⁣ ⁣ Head over to www.iCoachNutrition.com to continue reading...
How many hours of sleep do you get on average each night?⁣
⁣
Comment below 👇⁣
⁣
As you already know, sleep is absolutely essential to our health and well-being. In fact, sleep is just as important as nutrition and exercise when it comes to improving your health, body composition and performance. However, lack of good quality sleep will eventually lead to mind fog, weight gain, decreased performance, hormone imbalances, increased risk of getting sick and much more. ⁣
⁣
The good news is that returning to an adequate amount of sleep can reduce these risks dramatically. Sometimes falling asleep and staying asleep through the night is a challenge for some people. Listed below are five of the most common issues inhibiting us from getting a good night’s sleep.⁣
⁣
Caffeine:⁣
Coffee, energy drinks, and other supplements are all stimulants that can dramatically affect our sleep. Research shows that individuals that drink caffeine after 2 pm are much more likely to experience issues falling asleep at night. ⁣
⁣
Alcohol:⁣
Alcohol is most commonly consumed at night so therefore it has the ability to interfere with our deep sleep or REM sleep. Regardless of whether or not we get 7 hours of sleep, drinking can interfere with our bodies ability to recover while sleeping.⁣
⁣
Exercise:⁣
Working out too close to bedtime can affect our ability to fall asleep at night. High intensity exercise in particular can leave an individual’s sympathetic nervous system stimulated, inhibiting him/her to fall asleep and stay asleep throughout the night. Not to mention, exercising regularly has been shown to normalize our circadian rhythms and regulate our endocrine function.⁣
⁣
Dinner:⁣
Large dinner’s can also inhibit an individual from falling and staying asleep at night. Simply eating till you are stuffed can lead to trouble falling asleep if the meal is consumed too close to bedtime. Eating until you are 80% full is a good rule of thumb to live by for not only dinner, but each meal of the day. A nice balance of carbohydrates, proteins, and fats for dinner will leave you satiated through the night. ⁣

Head over to www.iCoachNutrition.com to continue reading...
How many hours of sleep do you get on average each night?⁣ ⁣ Comment below 👇⁣ ⁣ As you already know, sleep is absolutely essential to our health and well-being. In fact, sleep is just as important as nutrition and exercise when it comes to improving your health, body composition and performance. However, lack of good quality sleep will eventually lead to mind fog, weight gain, decreased performance, hormone imbalances, increased risk of getting sick and much more. ⁣ ⁣ The good news is that returning to an adequate amount of sleep can reduce these risks dramatically. Sometimes falling asleep and staying asleep through the night is a challenge for some people. Listed below are five of the most common issues inhibiting us from getting a good night’s sleep.⁣ ⁣ Caffeine:⁣ Coffee, energy drinks, and other supplements are all stimulants that can dramatically affect our sleep. Research shows that individuals that drink caffeine after 2 pm are much more likely to experience issues falling asleep at night. ⁣ ⁣ Alcohol:⁣ Alcohol is most commonly consumed at night so therefore it has the ability to interfere with our deep sleep or REM sleep. Regardless of whether or not we get 7 hours of sleep, drinking can interfere with our bodies ability to recover while sleeping.⁣ ⁣ Exercise:⁣ Working out too close to bedtime can affect our ability to fall asleep at night. High intensity exercise in particular can leave an individual’s sympathetic nervous system stimulated, inhibiting him/her to fall asleep and stay asleep throughout the night. Not to mention, exercising regularly has been shown to normalize our circadian rhythms and regulate our endocrine function.⁣ ⁣ Dinner:⁣ Large dinner’s can also inhibit an individual from falling and staying asleep at night. Simply eating till you are stuffed can lead to trouble falling asleep if the meal is consumed too close to bedtime. Eating until you are 80% full is a good rule of thumb to live by for not only dinner, but each meal of the day. A nice balance of carbohydrates, proteins, and fats for dinner will leave you satiated through the night. ⁣ Head over to www.iCoachNutrition.com to continue reading...