Exercise coaching

What you can expect

The other goal of MF Nutrition Education & Coaching is exercise coaching, working with clients to improve their physical activity habits, by supporting them with personalized exercise programs to target the areas that they want to improve.

Physical activity induces a lot of positive effects on our body and the objective is to support clients to develop a healthier lifestyle and achieve their goals to improve their overall health. Exercise coaching services are divided into two categories: resistance training and endurance training.

Bank of America Chicago Marathon 2023 Finisher

  • Clients will receive a 4 week workout program with either resistance training or endurance training or a combination based on your goals and preferences. You’ll receive the program, along with a detailed explanation on how to execute the exercises.

    We’ll check-in weekly via email to monitor the program and make adjustments, and answer any questions you have.

  • Whether you’re training for a 5K or a marathon, we will get you ready. The amount of recommended prep time will depend on your experience and the race distance. For example, If you’re working towards a short race and you’re an experienced runner, you may only need a few months. If you’re getting ready for your first marathon, you’ll want to get started a year in advance.

How it workS

The first step is to set up a free consultation where we will have the chance to get to know each other a little bit and I will explain how I operate. This is important to understand if we are a good fit to work together and if your goals are align with the scope of practice to help you as best as I can.

During this first consultation, I will also be explaining in details the different exercise packages and we can establish base on your goals and history which one is the best for you.

Packages can be adjusted based on what your interests are and I will try to be as accommodating as possible based on your financial situation because I know that money can be a barrier. If you would like to pay in installments, please reach out through the contact form, or bring this up during a free consultation.

General TRAINING - Details

Based on your goals and the equipment you have, you will receive a 4 week resistance training or endurance training program. Exercise stimulus needs to be frequently changed otherwise progress will stall. That is why the duration is only 4 weeks after which the program needs to be updated. However, you can opt to enroll in a 16 week package, and you will receive updates to your programs every 4 weeks for 4 months.

We’ll check in weekly via email to monitor your progress and make adjustments adjustments if needed.

Race preparation - details

This program includes weekly running programs and email check-ins to monitor progress and adjust based on your needs. For long-distance race packages, you will receive race week nutrition to maximize your performance. The length of the preparation varies based on the distance of the race and your experience (more on that below).

In addition you can chose to add a nutrition package to maximize your performance.

SHORT RACES - Ranging from 5K - 15K, I recommend you have at least 6 weeks to prepare for the race. If you’re starting with no experience, book a consultation so we can figure out how much time you might need together.

HALF MARATHON - If you’re running a half marathon for the first time, I recommend about 6-8 months to prepare adequately and ensure you feel good on race day. If you’re an experienced runner, I would recommend from 4-6 months to prepare.

FULL MARATHON - If you’re running a full marathon for the first time (congrats!), I recommend about 1 year for preparation. If you’re an experienced runner, I would recommend about 6-8 months.

If you’re unsure about plans, the amount of time to prepare, or want to talk more about your race day goals, book a consulation!