Building a Strong Foundation for Lifelong Success
Phase 1: Initial Data Gathering — Understanding Your Starting Point
We begin by taking a comprehensive look at where you are now and where you’ve been. This is more than just tracking numbers — it’s about understanding your history, habits, and mindset around nutrition and exercise.
✅ We’ll dig into:
- Your current eating patterns and exercise routine
- Your nutrition and dieting history (the wins, the struggles, and everything in between)
- Key lifestyle factors that impact your health, like sleep, stress, and daily movement
Together, we’ll establish a clear picture of your starting point and lay the groundwork for a personalized plan that works for you within our first two weeks together.
Phase 2: Finding Your Maintenance — The Foundation of Long-Term Success
This is the most important phase
The goal? Consistency and confidence in eating enough of the right things.
✅ During this phase, we’ll focus on:
- Identifying your maintenance range through data collection and check-ins
- Tracking biofeedback (weight, energy levels, mood, hunger, sleep, recovery, performance) to assess how your body responds
- Building sustainable habits around meal planning, building your meal blueprint, and mindful eating
Expect small, steady adjustments as we fine-tune your plan and help you feel in control of your nutrition. This phase typically takes 6-12 weeks, depending on your starting point and level of experience.
Phase 3: Personalized Periodization — Confidently Exploring Advanced Goals
Once we’ve built a strong foundation at maintenance, it’s time to explore your goals beyond maintenance. Whether you want to lose fat, build muscle, improve performance, or simply continue solidifying your habits, we’ll do it strategically to ensure long-term results.
✅ Here’s what we can explore in Phase 3:
- Fat loss phase: Targeted, intentional changes to reduce body fat in a sustainable way, complete with strategies to make this the easiest and most successful deficit of your life.
- Muscle-building phase: Focused surplus efforts to support building strength and hypertrophy efforts to gain muscle mass.
- Performance-focused maintenance: For recreational or performance-focused athletes who want to optimize their nutrition to improve endurance, strength, or recovery for their upcoming race, sports season, etc.
We’ll continue to adapt and adjust as your goals evolve, making sure your progress feels sustainable and aligned with your lifestyle.
Phase 4: Taking the Lead — Becoming your Own Coach
In this final phase, you’ll step into full ownership of your nutrition journey. By now, you’ve built a strong foundation, developed sustainable habits, and learned how to adjust your intake based on your body’s needs.
Phase 4 is about trusting yourself to maintain your progress and navigate new goals confidently — whether that’s staying at maintenance, shifting to a new phase, or adapting to life’s curveballs.
✅ What You’ll Walk Away With:
- A clear understanding of your maintenance range
- The ability to adjust your nutrition without second-guessing yourself
- Confidence to handle holidays, vacations, and busy seasons without falling back into your old habits.
In this final phase, you’ll have two options:
- Graduate from Coaching: If you feel ready to take full ownership of your journey, you can graduate from the coaching program with confidence.
- Reduced Coaching Support: If you still want some accountability but don’t need weekly check-ins, you can opt for a reduced coaching package with bi-weekly, monthly or quarterly check-ins to help you stay on track.
What Makes This Journey Different?
Most programs throw you straight into a “transformation phase” without building the foundational skills needed to stay successful long-term. At Risk Nutrition Co., we do it differently:
We start by meeting you where you are, building from the ground up, and making sure you’re equipped with the tools and habits to maintain your results for life.
Because it’s not just about getting results — it’s about keeping them.
The ultimate goal of our coaching program isn’t to keep you dependent on us or anyone else — it’s to help you become your own coach for the rest of your life.
