I want you to imagine yourself five years from now…
There’s two different paths with two different outcomes. One finds you happy, in good health, financially free, growing towards your goals, and meaningfully serving and contributing to the lives of those around you. The other finds you right where you currently are—or worse yet, struggling with your health, relationships, finances, and no closer to the goals you have for your life.
How many times have you “started again” only to find yourself unable to stick with changing your habits once and for all?
Do you find yourself frustrated by trying to find time for healthy eating and physical activity amidst an already packed schedule?
Are you confused about what plan of attack to take towards reaching your goals?
Have you struggled with a dieters mentality, or finding a type of exercise that you enjoy?
Do you want to gain traction over your financial state, but can’t seem to break spending habits or don’t know how to approach paying off debt?
Are you discouraged by the lack of growth you see in your life, spiritually, relationally, personally, or professionally?
Again, I want you picture yourself in each of these two alternate futures. One if you continue down the same path, and the other if you can finally tackle some of these seemingly simple healthy habits once and for all.
I have found one thing to make the difference in these two alternate outcomes. It is surprisingly less complicated than you might think. It is going to work on small habits and tiny changes, which when compounded over time, create a massive difference over time.
Don’t believe me?
8 years ago, I was 6 figures in debt, desperately trying to find success at work, procrastinating on almost every chore imaginable, struggling in my first year of marriage, making terrible food choices, going through the motions in my faith walk, and had no desire to exercise on a consistent basis. I just didn’t believe I could ever change. I’d tried so many times and could make it work for a brief amount of time, but slowly found myself drifting back into my old habits each and every time. This wasn’t something that was happening on a conscious level, but conscious or not, I had accumulated quite the amount of convincing evidence as proof of why I would never change. Everything changed when I implemented just one habit consistently. That habit gave me a small win. It served as proof that I was actually capable of growth and change. The confidence that came from achieving one small win spilled over into all the other areas of my life in the way I never could’ve imagined. I did not know it at the time, but picking up the hobby of weight lifting at the gym (instead of inconsistent dabbing in cardio which I dreaded) completely changed the trajectory of my life. Over the last 8 years, I have paid off 6 figures of debt, have adopted a healthy mindset towards food, actually enjoy working out, and find myself continuing to thirst for growth and knowledge. The one thing that made all the difference was having a mentor. Through a series of small wins I started to believe that change was actually possible, and so I kept with the difficult things, until the change actually happened. From there on I was hooked.
Why coaching matters.
There’s an overwhelming amount of information floating around on the internet these days. It’s hard to know who you can trust. We all know that information is not useful unless there’s follow through with implementation. I know you are intelligent. I know you are capable. I know you have information. I also know that’s not enough. If you could do this alone, you would have done so already. I have seen the best results (both personally and in others) come when someone invests in themselves both financially and with taking a leap and outsourcing their sticking points to a coach. Regardless of where you are at in your journey, there is always someone who is further along and can help you navigate things more quickly than if you tried to do so alone. Trust me. I’ve spent thousands in mentors and coaching in the last 2 years alone, and I don’t regret having spent a single penny of those thousands. If anything, the value I have received was worth even more than what I invested.
Besides having walked through my own set of struggles in pursuit of physical, emotional, spiritual, and financial transformation before finally getting headed in the right direction on my health journey, I have also pursued a deep dive into further education and for the purpose of my own continued growth and growth of others.
What you need is someone who has not only walked through the struggles personally, but who is also well-informed and committed to ongoing study. I hold a Masters in public health and have almost 10 years of experience practicing medicine as a Physician Assistant. Prior to that, I earned my bachelor’s degree in nutrition and food science/dietetics. I have worked as a nutrition educator with the state of Florida, and planned on entering into a dietetic internship, before learning I had been excepted to PA school. I chose that route so that I could ultimately focus on health from a more holistic view.
I have worked with hundreds of women in an online group coaching setting. I have coached dozens of women 1:1 online and via text. I have worked 1:1 with patients in a face-to-face setting.
I hold 3 specialty certifications through Metabolic Effect in hormonal health fat loss. I have also completed their as group and personal training courses which certify in the specialty of Rest-Based-Training.
I initially chose nutrition as my area of study because personal interest in wanting to learn more about how to apply it to my own life. I decided to become a Physician Assistant because I wanted to expand to include a more holistic approach to helping others become and stay healthy. After practicing medicine for almost 10 years, I realized that there is much more to health than the “medical” side of things… There’s even more to it than the additional layers of nutrition and exercise. You cannot separate the various aspects of your being spiritual, physical, mental, emotional, relational) from one another. They all serve one another either positively or negatively. Going to work on any one area will start to spill over in the other areas. Let this encourage you that you don’t have to attack everything all at once in order to accomplish all the goals you have across all of these areas. We just need to pick one and get started today! I believe that my personal history and educational background make me uniquely qualified to help others become the best version of themselves inside and out.
So how can you work with me?
There are two ways of working with 1:1 clients that I offer, depending on the level of coaching you are interested in and are able to invest in (time and monetary).
The first option is a once-daily check-in (Monday-Friday) via email, and the second is a platform called Voxer which allows real-time text, audio, and photo communication (very much like a text message on a smart phone, only anonymous) so that you are able to troubleshoot things in multiple ways in real time. I have a very limited number of Voxer spots open at any given point in time since this requires me to essentially be on call during “business hours.” It allows for a more personal aspect given that voice talking in real time is a lot like having a coach on the phone when needed. You essentially get a coach in your pocket!
The email option is the route more choose to go due to lower investment in terms of time and money. With either route (email or Voxer) you essentially get all the same support in either route, answers to questions, ability to troubleshoot things that come up over the course of the day, recommendations on how to adjust things on a day to day basis, ongoing product/nutrition/exercise/resource recommendations, etc., but with a 24-hour turn around time in the case of email vs more immediate (within reason) responses via Voxer.
There are several programs I offer, but the two most popular are the 1:1 Habit-Based Goal-Oriented Coaching Mentorship (where we focus on a specific goal at a time from a habit-based system) and the 1:1 Meal Mastery Mentorship Coaching (targeted specifically towards your nutrition goals, healthy mindset surrounding food, ending the “diet” or deprivation mentality, finding a way of eating that you enjoy, while also targeting any personal physique change goals you may have, also from a sustainable, habit-based approach). See below for FULL details on both of these!
I have several other add-on or stand alone options which are also available at this time (coaching calls, grocery store tours, email Q & A, individualized macro plan, etc.) and will be adding as I see demand increasing for specific services, so check back often!
So, for more details on each program, if spots are currently available, and pricing, head here:
If you prefer to discuss details further prior to purchasing, please feel free to email me! We can set up a free call to see if we are a good fit to work together!
My approach to utilizing macros with clients for fat loss is different than what you will find with other macro coaching programs. Based on my prior experience with patients and clients, I have began utilizing a more strategic method than what you will find elsewhere. Dieting affects our physiology and our psychology. Said another way, two things happen. First, the body adapts to decreased intake over time. If we want to continue to get results, we need to find a way to offset that adaptive response so that we can sustain progress. Additionally, it is mentally taxing to sustain prolonged caloric deficits without periods of eating at maintenance. That being said, my approach is to work in phases of fat loss and maintenance. I recommend a 3 month focused fat loss phase followed by a 1 month maintenance phase. During the fat loss phase, macros start lower and typically come up with each check in. This is done in such a way as to stay in an overall deficit during the entire fat loss phase. This is different than the typical approach which requires you to continually cut calories and macros as time goes on. Not only does that put you at risk of down-regulating the metabolism to a larger extent, it is also psychologically draining to continually take food away. With my approach, you can look forward to maintaining or even increasing calories with each check in, all the while maintaining targeted fat loss! Then at the end of the fat loss phase, you enter into a period of maintenance. This allows for a nice mental and metabolic reset before starting the next fat loss phase if you still have more to lose.
You can also utilize this program for a muscle building phase. The benefit to using a macro plan for a building phase is that it allows you to enter into a strategic surplus intake. Meaning that you can maximize your muscle gain while also minimizing the amount of fat gained during that time.
3 MONTH CUSTOM MACRO PLAN:
This is a custom plan based on your goals (fat loss, muscle gain, or targeting maintenance). This is a 3 month program which includes a personalized macro plan for you to follow and check-ins via email every 2 weeks in order for me to assess progress. The email check-ins will include physical circumference measurements, weight, and progress photos. Your macro plan will be updated every 4 weeks for the 3 month duration.
Please note, I will include a 30 minute initial coaching call to get to know you and make sure you are ready to hit the ground running with confidence, but after that, there is no 1:1 support during this time (i.e. for troubleshooting sticking points or how-tos with tracking). This plan assumes you understand the basics of how to track and simply want the expertise and accountability of a coach to fine tune your progress. Using this as a stand alone is NOT my preferred way to work with someone; I suggest this to be used in conjunction with either the Habit-Based Goal-Oriented Coaching Mentorship or the Meal Mastery Mentorship Coaching and for the 1:1 coaching to be utilized for this focus until you no longer need it. If you are comfortable with tracking, meal planning, etc. (I.e. 1:1 coaching is more than what you need) then you could also add on email Q&A and/or coaching calls and simply stack these in on an as needed basis, as each is priced separately. You can find that info an pricing here (scroll towards the bottom).
Custom Macro Plan
A custom plan based on your goals (fat loss, muscle gain, or targeting maintenance). This is a 3 month program which includes a personalized macro plan for you to follow and bi-weekly measurement check-ins via email in order for me to assess progress. The bi-weekly email check-ins will include physical circumference measurements, weight, and progress photos. Your macro plan will be updated every 4 weeks for the 3 month duration. Please note, I will include a 30 minute initial coaching call to get to know you and make sure you are ready to hit the ground running with confidence, but after that, there is no 1:1 support during this time (i.e. for troubleshooting sticking points or how-tos with tracking). This plan assumes you understand the basics of how to track and simply want the expertise and accountability of a coach to fine tune your progress. Using this is NOT my preferred way to work with someone; I suggest this to be an add on to 1:1 access coaching and for the 1:1 to be utilized for this focus until you no longer need it. I also provide you with a membership to Dashing Dish, which will help you to streamline the process of healthy cooking, meal planning, exercise, and more. This membership is normally a monthly recurring fee subscription, but it is free to you as long as you remain enrolled in the macro coaching plan! If you want a custom exercise program in order to achieve further results in the timeframe, I suggest that you purchase The Complete PA-Ckage, or utilize the workouts/programs which we have available on Dashing Dish. I am happy to point you to them if needed once you are enrolled!
MEAL MASTERY NUTRITION AUDIT
Not sure if the Meal Mastery Mentorship is right for you? Start here!
What is your number one frustration in terms of your current eating habits? The one thing that seems to get you stuck or trip you up the most?
With the Meal Mastery Nutrition Audit, you tell me what you’re struggling with most when it comes to your nutrition (hunger, energy, cravings, enjoyment, trigger foods, getting enough protein, etc.) so that we can dial in on things and get the ball rolling in the right direction!!
Then you keep a record of three days worth of typical food intake for me to review. I will evaluate it and offer recommendations for you based on your unique struggle point and the nutrition audit.
Note: While I can’t “fine tune” things without deeper coaching and more info about history, lifestyle factors, and long term goals, etc., the recommendations will be very specific to your situation and not “cookie cutter.” It will give you actionable tips to get you started and heading in the right direction.
Plus, it offers an idea of what my coaching looks like in the Meal Mastery Mentorship so you can decide if you are ready to commit at a deeper level!
There’s a 100% money-back guarantee if for any reason you’re unhappy with the recommendations.
Meal Mastery Nutrition Audit
With the Meal Mastery Nutrition Audit, you tell me what you’re struggling with most when it comes to your nutrition (hunger, energy, cravings, enjoyment, trigger foods, getting enough protein, etc.) so that we can dial in on things and get the ball rolling in the right direction!! Then you keep a record of three days worth of typical food intake for me to review. I will evaluate it and offer recommendations for you based on your unique struggle point and the nutrition audit. Note: While I can’t “fine tune” things without deeper coaching and more info about history, lifestyle factors, and long term goals, etc., the recommendations will be very specific to your situation and not “cookie cutter.” It will give you actionable tips to get you started and heading in the right direction.
- Do you want to learn how to consistently practice healthy habits so that they become sustainable?
- Do you know exactly what it is that you want to do, but just need some support with consistently following through?
- Do you do better when you have someone to report to instead of trying to hold yourself accountable?
- Do you want to know someone is covering you in prayer daily as you are undertaking the process?
If you answered yes to any of these questions then #AccountabilityOnly Coaching is right for you!
How it works:
- You choose the habit you’re trying to stick with, or one you’re trying to break. It can be any goal with specific perimeters.
- You pay up front for the month. If you meet your goal, I will refund half the price paid (all done via PayPal).
- Once you enroll, I will communicate with you via email to determine what is you’re going to be working on and the metrics required to meet the completion of the goal (I.e. how many days per week or minutes per day, etc.)
- Pay month-to-month until you are good to go! The idea is that we get you to a place where consistency kicks in and you are following through on the habit effortlessly or are no longer bound up by the unhealthy habit. This way, at some point, you no longer require coaching to hold you accountable because it becomes part of your identity.
Examples include, but not limited to:
- Working out a certain number of days/week. (You send me your sweaty selfie after your workout, or a photo checking in at the gym).
- Making healthy meal choices. (You send me photos of your meals).
- Tracking your macros. (You send me a screenshot of your logged food—note this works well when paired with my custom macro plan).
- Getting to bed by a specific time. (You send me the time you went to bed).
- Writing for a certain number of minutes per day in order to complete a book. (You send me the number of minutes you wrote).
- Paying bills on time/sticking to a budget. (You send me a copy of your expense spreadsheet for the month).
- Getting enough water daily. (You let me know how many ounces you got in).
- Remembering to take your medicine daily. (You let me know once you take it).
These are just a few examples. Even if you are looking to break an unhealthy habit, this program might also for you! Email me to see if you have any questions on if this program is right for you!
Why it works:
- Investing in coaching signals to yourself subconsciously that you are worth the investment and you are committed to following through.
- Knowing that someone is expecting you to check in makes you more likely to follow through.
- Having “skin in the game” with the up front cost and the potential to earn back half of what you paid if you follow through is a positive motivator!
I have invested thousands of dollars in personal, spiritual, and business growth in the last several years. I can tell you from experience that I would not be where I am today if I had tried to do it alone. More on my story here.
Who it’s not for:
- Someone who wants access to troubleshooting with a coach via email daily or in real time via Voxer. If that is something you are interested in, I do have that available here.
If at any point you decide you need more support, you can book a troubleshooting call here, or you can roll the price paid into an upgrade to my one of my 1:1 coaching options.
Remember; the ultimate goal is that we get you to a place where consistency kicks in and you are following through on the habit effortlessly or are no longer bound up by the unhealthy habit. This way, at some point, you no longer require coaching to hold you accountable because it becomes part of your identity.
1 Month of #AccountabilityOnly Coaching
You choose the habit you’re trying to stick with, or one you’re trying to break. It can be any goal with specific perimeters. You pay up front for the month. If you meet your goal, I will refund half the price paid (all done via PayPal). Once you enroll, I will communicate with you via email to determine what is you’re going to be working on and the metrics required to meet the completion of the goal (I.e. how many days per week or minutes per day, etc.) **Email me at firstname.lastname@example.org after purchase if the email on your PayPal account is different than the one you will be using!**
Specific question or just want to pick my brain for a bit? This option might be for you! Ask me anything related to your health and wellness goals or from the various growth topics I outlined above. This is also a great option for anyone who has follow up after an in-person or FaceTime meeting, or for a text-access or email client who wants to chat on a deeper level.
Once you send the payment via PayPal, I’ll get an email and can contact you to get your phone number and more information on what topic(s) you want to cover, if you know in advance. If you prefer to discuss details further prior to purchasing, please feel free to email me!
30 Minute Coaching Call
30 minutes to discuss the topic(s) of your choice. Please note, in order to make the best use of your time, it is helpful if I know what general topics you want to discuss ahead of time. I will touch base with you via email once your purchase is made in order to get them from you ahead of time.
GROCERY STORE “TOURS”
Grocery store “tours” can be purchased for individual or group rates. I do limit groups to a maximum of 3 individuals, as I find that any more than that does not provide you with as much quality and focused interaction. I will meet you at a local store of your choice (further driving distance to meet in person is also available for an additional fee). We will “tour” the store however you’d like and you can ask as many questions as you have about things that you can come up within the time we have together. This could be looking for healthier alternatives to your favorite indulgences, time-saving shortcuts for meal planning and/or prep, what things to look for or avoid based on your goals, how to spot false marketing, any questions you might have about ingredients, products, etc. Nothing is off limits! I am also available via FaceTime for those who are not local so that you too can take me with you to your grocery store and we can interact live in real time. I will also provide you with a list of my routine grocery list items and some of my favorite easy healthy recipes!
Once you select your option (see below) and send the payment via PayPal, I’ll get an email and can contact you to schedule the trip. If you prefer to discuss details further prior to purchasing, please feel free to email me!
Grocery Store Tour
30 Minute (Individual, local)
Grocery Store Tour
60 Minute (Individual, local)
Grocery Store Tour
60 Minute Group (Up to 3 people, local)
Grocery Store Tour Extended Travel Fee
Please add this for any option you select from the above which would require me to travel out of Baldwin County/or over 20 minutes from my home (Daphne, AL).
Grocery Store Tour
30 Minute Facetime Tour (Individual, any location)
Grocery Store Tour
60 Minute Facetime Tour (Individual, any location)
I offer in-home consultation for local individuals (further driving distance is available for an additional fee). This option is similar to the grocery store tour, only I will meet you at your home to answer questions and troubleshoot concerns. This can include running through your pantry and refrigerator items to discuss possible healthier alternatives, cleaning out, decluttering, and/or getting rid of anything which we find does not align with your goals, organizing your kitchen for streamlined meal planning and prep, etc. I will also provide you with a list of some of the most useful kitchen tools and tips I have come across, as well as my staple pantry and refrigerator healthy living items and necessities! I am also available via FaceTime for those who are not local so that we can interact live in real time in a similar manner.
Once you send the payment via PayPal, I’ll get an email and can contact you to schedule the day and exchange further information. If you prefer to discuss details further prior to purchasing, please feel free to email me!
2 Hour In-Home Consultation (local)
This includes a 2 hour in-home consult with 1-2 individuals (the second person would ideally be to accommodate your spouse or roommate who would be involved in supporting your goals). Price includes my travel to local areas only. For distances outside of Baldwin County/or over 20 minutes from me, please add additional travel fee. Additional services/extension of timeframe can potentially be accommodated for additional fees.
In-Home Consultation Extended Travel Fee
Please add this for any home location which would require me to travel out of Baldwin County/or over 20 minutes from my home (Daphne, AL).
2 Hour In-Home Consultation (FaceTime)
This service features the same content as the in-person consult, but allows me to talk to you in real time live format from a distance.
This is a fee-per-question service. Because email is the most time consuming method of communication, fees are a bit higher. Please understand that I give DETAILED responses and take time and care to try to offer various perspectives so that you can troubleshoot the problem or idea in a individualized manner. No cookie cutter responses.
Once you send the payment via PayPal, I’ll get an email and can contact you to get your question. If you prefer to discuss details further prior to purchasing, please feel free to email me!
I will respond with an in-depth answer to your topic of choice; works best for things like mindset, nutrition, fitness planning and/or approach, recommendations for programs that may fit you from other professionals (paid and free), how to get started with a habit, etc. Fee includes one question and up to 2 email responses from me (in the event I need to email you more clarifying information from you in order to adequately respond) to answer your question.
(From email / text coaching clients):
“It is such a joy to receive your emails. Thanks for being so consistent and encouraging. It really would be so fun just to go grab a cup of coffee.”
“I have so appreciated your vulnerability – in sharing with me and in sharing on different blog posts. (That’s why I feel like I can ask you deeper questions).”
“It encourages me to hear from you. Thank you!”
“Kaci… You are amazing!! Truly, God has given you the gift of communication.”
“You are SO RIGHT and insightful in regards to how I approach well, everything…”
“I feel like you have hit on a ton of practical tips, and I could keep asking you question for days. 😉 It is amazing (well, I know it is the Lord) that everything you have said makes so much sense to me. I can follow your thinking and your ideas make a lot of sense to me.”
“I have prayed each time I’ve sent you questions, and you must have prayed before you responded. The Lord is using these responses to encourage me on in my journey.”
“Hi Kaci. Thank you so much for taking time to correspond with me. I love getting your emails!”
“Your feedback is helpful, and you have a great way of communicating what I am trying to say. 😉 Honestly, I’m surprised at how much we have in common.”
More personal testimonials coming soon!
Read about Heather’s transformation here!
My personal physical transformation: