Nutrition, Diet & Weight Loss Plan

5.00 out of 5
(3 customer reviews)

$75.00 Per Class

Our Nutrition and Weight Loss Plans systematically help you improve your food choices and diet through a deliberate, step-by-step process. Our nutrition sessions are done online through zoom and provide you the accountability you need to improve. The end result — a comprehensive overall of your diet and a customized meal plan built for you. Our sustainable diet program teaches you to make smarter, healthier decisions in restaurants and at home.  We include a complimentary InBody Scan with your nutrition session to track body fat loss and muscle mass gains.  We use the results from the InBody Body Composition Scan to adjust your diet and dial in the weight loss programming.

The BluePrint Diet and Weight Loss Programs

Nutrition coaching is part of our private training / personal training service.  When you sign up for personal training, you can use one or more sessions for personal training, private yoga, nutrition, or mobility sessions.

Real Nutrition Coaching: work one-on-one with a certified nutrition coach. Get complete feedback on your progress with a free Inbody 570 scan, plus a diet that changes as you improve.

Sand and Steel Online Nutrition Coaching:

  • Creates Accountability with a coach who monitors your progress;
  • Is based on your current goals (weight loss, building muscle, or reducing inflammation);
  • Takes all your workouts into direct account;
  • Customized based on food sensitivities and special requirements.

Real Nutrition Coaching:

Yes, you work with a certified nutrition coach one-on-one.

The Differentiator:

We take your previous month’s performance into account. You get complete feedback on your progress with a free Inbody 570 scan. And we update your diet based on your actual results.

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Nutrition: Look Good, Be Healthy, and Get Strong

Our diet and weight loss programs are based on the research of many commercial diet programs such as Precision Nutrition, Dash diet, Whole 30, Keto, etc.  Our blended approach takes the best concepts from these diets and builds you a lifestyle diet to help you look, feel good, and lose weight.  Being successful requires making incremental improvements to your diet as your weight changes.  In addition, properly executing the diet is also important.  Concepts such a glycemic load, energy systems, nutrition density, etc. can be daunting to learn.  We break them down for you and provide you with specific instructions on what to change.  White Rice becomes quinoa.  We swap your ribeye for filet.  Orange juice becomes and an apple and melon fruit salad, etc.

In a nutshell, we write, design, and help you implement a diet that works for your body. We’ll make sure you understand it, we’ll help you implement it, and we’ll hold you accountable for following it.

Our Diet & Weight Loss Program at a Glance

There are no easy fixes with nutrition.  There are no magic diets.  How many times have you said, “I know what to do, I’m just not doing it.”  Successful dieting practice isn’t from going from A to B.  It’s about going from A to E.  Breaking down steps into reasonable changes that you can do.  That’s why we create customized nutrition programs for each of our members.  We take the guesswork out of what to change and in what order to make changes.

Whether you have seen a nutritionist in Alexandria, VA or not, losing weight is challenging.  It seems like everywhere you look there is some new fad diet that is supposed to work.  We teach diet systems based on leading research from nutritionists and dietitians.  We work with nutritionists in Alexandria VA and Washington DC to update and optimize our nutrition program.1

Nutrition & Weight Loss Plan Alexandria VA

Starving yourself isn’t the solution.  Eating butter in your coffee, making celery-based shakes, or buying some magic powder to rescue your metabolism isn’t going to work either.  Did you know that a super low-calorie diet often creates metabolism problems?  That’s why one of the first things we do is figure out how many calories you need to eat.  Whether you hire a nutrition coach or nutritionist in Alexandria VA, you’ll need to have a diet that is customized for you and your metabolism.  That’s exactly how our nutrition plan works.  For more details, see our Diet Checklist.

Is Nutrition Coaching Right For Me?

Nutrition is especially important if your goals are to:

  • Lose Weight,
  • Increase Muscle Volume (Hypertrophy),
  • Reduce Chronic Fatigue,
  • Decrease Post-Workout Soreness, or
  • Reduce Inflammation Levels.

If you eat better, you are going to feel better. It really is that simple.

Traveling on a Diet?

Tip 1) Have a nutrition plan and a workout plan before you leave for your trip. For example, I schedule a meeting with my clients to search out all the local restaurants and find the ones with the healthiest menus. Look for Chinese Restaurants (and get your food steamed with the sauce on the side), Vegetarian Restaurants, Salad Places, and Restaurants that served grilled fish.

What Can I Expect in a Nutrition Session?

We are going to:

  • Go over your nutrition journal,
  • Write you a meal plan,
  • Build you a food shopping list,
  • Find you a meal delivery service (if you want one),
  • Find you local restaurants that are good match for your diet,
  • Determine which 2-3 changes we are going to make this week on your diet.

Why only 2-3 Changes at Time?

Our research has shown that when you systemically improve a client’s eating patterns and habits, they are more likely to keep them. Only through systematically changing eating patterns can we see which elements you need to change and which ones you don’t. When it comes to nutrition, we are not all created equal. Client A can eat toast with their breakfast, but client B shouldn’t eat toast at all. You have a unique metabolism, unique food tolerances, and individual food tastes. A custom diet is the only diet that you are going to stick to.

Nutrition Plan – First Four Sessions

Day One on our Nutrition Plan Alexandria VA.  On our first session, we get a baseline of all your diet, exercise, and health parameters so we can customize the diet to you. We explain how the diet works and make sure you can implement the diet.  We teach you how to eat correctly for your goals.  We forecast exactly how much weight you should lose on our diet in a specific time period.  We then make adjustments each month to your diet to make sure you are losing this exact amount of weight.

We use vital measurements like blood pressure, heart rate, body fat, muscle mass, hydration analysis, and sleep analysis to build your nutrition plan.  We also include step analysis, workout program analysis (both inside Sand & Steel and third-party programs), and strength benchmarking to make sure you are getting strong as you lose weight.

Main Day 1 Deliverables include:

  1. Metabolism discussion based on leading research from Nutritionists in Alexandria VA.
  2. Custom Calculated Calories, Macros, Sugars, Fiber.
  3. Explanation of the 5 Element Rule.

Day Two on our Nutrition Plan Alexandria VA.  We check your implementation of the diet.  Together we build out a weekly meal plan for your second session.   If you’ve lost more or less than expected, we tweak your diet so that your weight loss fits our weight loss forecasts.  We verify that your planned activity and steps matches your actual activity.

Day Three on our Nutrition Plan Alexandria VA.  The third session we revise the diet based on progress, build a shopping list, and handle eating at restaurants.  We also go over meal plan delivery options.  Just like seeing a nutritionist in Alexandria VA, we provide you with customized solutions to these challenges so that you can you make the right decisions every time.

Day Four on our Nutrition Plan Alexandria VA.  On the fourth session, we take a hard look at eliminating sources of inflammation in your diet.  We evaluate your diet for food allergens, fat imbalances, suggest optional supplements, etc.

Do I Get an Actual Diet Plan?

Yes, you will get a diet plan that is customized for you.  In fact, you will be the primary architect of that diet, and we will help you build that diet correctly.  You will be empowered with the knowledge of what’s good and bad to eat on our diet.  Unlike many nutritionists in Alexandria VA, we teach you how to build your own diet so that you don’t have to pay thousands of dollars a year for constant nutrition coaching.

How do I Reserve a Nutrition Session?

You can reserve your nutrition sessions through our website. You can subscribe to a membership or simply purchase them one at a time.  Nutrition sessions are done online through Zoom.  You’ll need a laptop or desktop computer.

Precision Nutrition Forms the Science Behind our Program

We based our Nutrition and Weight Loss Plan on Precision Nutrition, the USDA 2020 guidelines, the Zone diet, and a decade of coaching people on nutrition.

Outline of the BluePrint Diet and Weight Loss Programs
Overview of the Weight Loss Program
All of our weight loss programs are customized to the individual person.  But in general, we review your eating patterns and food journal.  We prefer using myfitness pal.  We analyze the consistency of calories, carbs, fats, carbohydrates, sugar, fiber, and sodium.  We check for proper ratios of healthy fats, complete amino acids, and glycemic load balance.   We look for common allergens in foods and provide you with individualized recommendations on what to change. We answer any and all questions you have about how to make the changes.  We will build a shopping list and meal plan so that you can consistently implement the diet.  We help you with dieting while you are traveling.  We analyze restaurant menus, etc.  You will also receive a compliance chart so that you can monitor whether you stay on track with your changes.  We will recommend fitness and nutrition supplements to include.  Supplements are always optional in our diets.

The Top 1o Rules for Better Nutrition

Nutrition Rule 1. No Added Sugars – Alexandria VA.  Added sugars in foods raise the glycemic load and make weight loss nearly impossible.  No matter the form (cane sugar, corn syrup, etc.) all added sugar is bad.  That being said, some types of sugar is worse than others.  Honey, for example, is better than corn syrup.  Agave nectar has a lower glycemic load than maple syrup.  Still, reducing the total amount of added sugars to your foods is a key element to losing weight.  In our Nutrition Plan, we allow for zero added sugars in our food.

So the first rule in our Nutrition and Weight Loss Plan is simple no added sugars. Avoid sugars: cane sugar, fructose, syrup, molasses, glazes, etc.  Any added sugars are going to raise the glycemic load of your meal and that’s gonna make losing weight or building muscle more difficult. You want to keep our added sugars as low as possible. I recommend no more than thirty-five grams of sugar per day. And that’s 35 grams of sugar per day from even healthy foods like starches like things like squash, oatmeal, etc. So keep your added sugars as low as you can and that’s gonna help you lose weight more quickly.

Nutrition Rule 2. No Refined or Processed Carbs.  Okay, so no added sugars you have that much. But what about rule number two?  Our Nutrition Alexandria VA Rule two is very simple.  Avoid all refined or processed carbs. So not all bad carbs are sugar. There are other bad carbs. Those are your refined or processed carbs. Carbs like flour, sugar alcohols, and other processed carb-like pastas and muffins. Carbs that get digested very quickly, creating spikes in your blood sugar. Blood sugar spikes make losing weight very difficult. So you’re when you’re thinking about eating healthy carbs. Think complex slow-digesting carbs things like mixed green rice and quinoa. These kinds of foods are often very high in nutrition. Slow digesting carbs tend to have lots of micronutrients. They help our body generate energy throughout the day. They help increase protein absorption, etc. Highly processed grains don’t generally have these properties as the nutrients have been milled out as part of the manufacturing process. In general, you get very little benefit from fast-digesting carbs other than a bigger belly :-). So avoid refined or processed carbs wherever you can.

In total there are 100 Rules/Tips to eating clean in our Nutrition Plan.  We analyze your eating patterns against these rules/tips and provide you with concrete recommendations on what to change to make your diet healthier and compliant with the Nutrition and Weight Loss System.

 

Preparing for your First Diet and Weight Loss Session

For your first Nutrition and Weight Loss Session, it’s helpful if you bring the following items to your first session:

  • 3 Weekdays and 2 Weekend days journaled in MyFitnesspal with pictures of all food you eat on your phone.
  • A running junk food diary starting now until you book your nutrition session.  This is a list of foods with pictures of:
    • Anything you buy in restaurants, café’s, or prepared in supermarkets,
    • Frozen foods except for vegetables those are ok,
    • All boxed/canned foods such as pasta, soups, crackers, etc.
    • Foods that don’t spoil without refrigeration except for nuts and seeds and grains like quinoa and rice
    • Any alcohol in any form
    • Anything that is processed in any way (juice, soda, protein bars, snacks, etc.  If it doesn’t grow in nature, consider it processed).
  • A water journal recording how many bottles of water you are drinking a day.  Be very literal on this.  Buy a big case from Costco, and drink only the water you buy from that case.  Tell me how many days it takes you to drink X bottles, wherein each bottle is Y ounces.
  • All other liquids you drink including diet soda, flavored water, tea, juice, milk, almond milk, etc. need to be logged in your food journal.

Reading a Nutrition Label

Need some help on learning to read a nutrition label and list of ingredients?  Join Paul as he analyzes the ingredients in some of these healthy frozen meals.

Satisfaction Guaranteed

We care about your experience.  If your session is great, we want to know why you liked it.
Of course, should any session fail to meet your expectations, please fillout the following form to request a full or partial credit.

Satisfaction Guaranteed

The following terms and conditions apply to all packages.  Buying a training package of any type constitutes acceptance of the below Membership Policy.

1) Zero Tolerance Policy for Discrimination, Bullying, or Creating a Poisoned Workout Environment.

We accept no justification for ANY Discrimination, Bullying, or Creating a Poisoned Workout Environment.  Any member or employee found to be in violation of this policy IN OR OUT OF SAND AND STEEL FITNESS will have their membership canceled or employment status terminated.

It’s not OK… not now… not ever.

Discrimination: treating people differently, negatively, or adversely because of: race, color, ancestry, place of origin, political belief, religion, age, sex, sexual orientation, marital status, family status, or physical or mental disability.

Bullying: attacking and diminishing another by subjecting a person to unjustified criticism and/or trivial fault-finding, humiliating the recipient (especially in front of others), and/or ignoring, overruling, isolating, and excluding the recipient.

Poisoned workout environment: is behavior that creates a hostile or offensive place to workout. Examples include sexual, racial or religious insults or jokes, or abusive treatment of a member or an employee.

2) COVID-19 Policies

Sand & Steel’s COVID-19 Mask Policy is as follows:

  • Members must wear masks at all times in the gym.  This applies to all fitness classes, open gym, barbell club, and personal training members. The mask must cover your mouth and nose.
  • You can briefly remove your mask to drink or to open your phone.
  • All personal items water bottles, phones, masks, etc. must be kept in cubbies.  You may not put them on the floor or on equipment.
  • You must maintain a social distance of ten feet from other members when you are working out.
  • You must maintain a social distance of six feet in the lobby.
  • Employees are required to wear masks when they are coaching or working with other staff.

Sand & Steel’s Complete COVID-19 and Face Mask Policies can be found here. The entire document is incorporated by reference in its entirety.

3) SSF COVID-19 Sick Policy

You may not train with any cold symptoms whatsoever, including but not limited to:

If you have had potential exposure to Covid-19 in the last 14 days;
Have a fever (100.4 degrees Fahrenheit or higher) or a sense of having a fever;
Have a new cough that cannot be attributed to another health condition;
Have new shortness of breath that cannot be attributed to another health condition;
Have new chills that cannot be attributed to another health condition;
Have a new sore throat that cannot be attributed to another health condition;
Have new muscle aches that cannot be attributed to another health condition or specific activity (such as physical exercise);
You may not train at Sand & Steel for 14 days from the first onset of any of the above symptoms.

4) Checking In

Checking in: you are required to check-in with your personal trainer, through the app, or online at our member connect portal. While coaches may remind you, it is ultimately your responsibility to check-in. If you do not check-in, the session will be counted as a no-show, even if you were in-fact present.  If you do not check-in, you will be assigned a no-show fee.

5) Booking Policy

A) Personal Training

  • Personal Training Sessions may be booked 6 hours to 2 weeks in advance.
  • Early Cancellation is 24 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in you losing your session unless it’s for an emergency.

B) Group Classes

  • Group Classes may be booked 2 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.

C) Open Gym

  • Open Gym may be booked 2 hours to 2 weeks in advance.
  • Early Cancellation is 2 or more hours before your scheduled session. Early cancellations are done through the website or app. Early cancellations have no cancellation penalty.
  • Late cancellations will result in a late cancellation fee $5 unless it’s an emergency (within 2 hours of the scheduled time).
  • No Show: you will be charged $10 as a no-show fee for taking another member’s spot and not attending the session.

6) Membership Cancellation Form & Policy

  • Cancellation fee is $100 if you cancel within 60 days of your enrollment date;
  • Cancellation Fee is $50 if you cancel within 120 days of your enrollment date;
  • Cancellation Fee is $0 if you cancel after 121 days of your enrollment date;

If you are upgrading or downgrading your membership, there is no cancellation fee.  Please use our Membership Upgrade Form to make changes.  Additionally, members are only charged this fee once — the first time they make an early membership cancellation.  So if you come back to Sand and Steel later, there will be no second cancellation fee.  To cancel your membership, please review our Membership Cancellation Policy and fill out the requisite cancellation form.

7) Late Cancellation Form & Policy

If you would need to cancel your reservation within the time window, please review our Late Cancellation Policy and fill out the requisite late cancellation form.

8) Late Reservation Form & Policy

If you would like to reserve within the time window, please review our Late Reservation Policy and fill out the requisite late cancellation form.

9) SSF Standard Sick Policy

Policies When You Are Sick: To protect all clients and trainers, we won’t train you if you have visible symptoms of being sick. It doesn’t matter whether you are contagious or not. Exception: you have symptoms and a Dr.’s note that says you are not contagious. It’s impossible to sterilize every surface you might touch. Because we have a responsibility to our other clients, we will turn you away if you come to the gym sick or display any symptoms of being sick. You might say, “I’m not sick… it’s just allergies.” If it’s just allergies, take some Claritin and you won’t have any symptoms. Symptoms = no workout.

10) Membership Autorenew

All memberships renew until you cancel your membership. There is no turning off or disabling autorenew. When you are ready to cancel, please fill out the membership cancellation form.

11) Early Membership Renewal

If your membership is limited to a certain number of sessions and you book more than that number of sessions, your membership will renew early to allow you to book that additional session.  For example, our Personal Training 8 membership is valid for 4 weeks.  If you book 9 personal training sessions inside the 4 week period, our billing software will renew your membership on the date of the 9th session.

12A) No Rollovers

Unused sessions do not rollover. Unused sessions expire automatically at the end of your membership term.   If you are not able to make it to the gym for an extended time period, you should consider placing your membership on hold

12B) Time Extensions

We allow members to request an extension of time on Personal Training 5 Pack and Personal Training Pack 10 only. Requests for extension of time for other membership types will not be honored. Sessions do not Rollover over on Personal Training Memberships or Combo Memberships.

13) Hold Form & Policy

If you would like to put your membership on Hold, please review our Membership Hold Policy and fill out the requisite hold form.

14) Open Gym Rules

The Open Gym Rules available at https://www.sandandsteelfitness.com/product/open-gym/ apply to this agreement.  For everyone’s safety, you are required to follow these rules at all times.

15) Session Length

  • Personal Training is approximately 45 minutes long.
  • Group Classes are approximately 45 minutes long – you can only book one group class session per day.
  • Open Gym is 2 Hours long

16) Apps

  • Zen Planner: to book, cancel, and buy memberships
  • SugarWOD: to view and track workouts and personal records for personal training and group classes. For personal training, you’ll need to record each of your workouts.
  • Kisi: for entry into Sand and Steel Fitness
  • MyFitnessPal: for tracking food for nutrition coaching

17) Sneaker Policies

You’ll need a dedicated pair of sneakers for the gym.  We recommend Nobulls, Metcons, Nano, Innov8, Chucks, Yoga Socks, or similar.  Please make sure your shoes are clean when you enter the gym. This policy is designed to keep the gym clean, and your knees and ankles safe.

18) Personal Items

Do not leave any personal items in the gym after you leave.  Sand & Steel is not responsible for any items you leave in the gym.  Due to safety issues associated with COVID-19, Sand & Steel does not maintain a lost and found.  Items left in the gym after it closes will be discarded.

All Personal Items like Water Bottles, Keys, Phones, Masks, etc. must be kept in the cubbies in the gym.  Please see our social distancing article for more information.

19) Photography

Dawn and Paul, occasionally take photos and videos of clients in the gym. We use these photos for marketing and fostering an environment of positivity for all clients. We also share the photos with you during the session to make sure they like them. Photos that coaches take are uploaded to our smugmug account: https://sandandsteelfitness.smugmug.com/ We take care not to publish unflattering pictures, we’ll provide you a copy of the pictures, and make sure you look good to inspire others. If you don’t want your picture taken, just remind your coach during the session.

20) Cancellations of Memberships

Cancellation of Memberships: from time to time, Sand and Steel Fitness discontinues certain types of memberships.  Generally, we cancel membership based on changes in the economy and/or global member preferences.  We may, at our discretion, cancel your membership at any time.  If we cancel your membership, we will determine the value of the unused portion of your membership (by the remaining time in the month and/or number of sessions.)  We place the value of this unused portion into your account as an account credit.  Account credits do not expire, and they may be used to purchase any membership type.  You will be emailed with screenshots of your account so that you understand you are being adequately compensated for the unused portion of your account.

21) General Items

Merger Clause: I understand that this Agreement and the Informed Consent document are the final, complete and exclusive statement of the agreement between the Sand & Steel and the Client with respect to the transactions contemplated herein, and all prior or contemporaneous written or oral agreements with respect to the subject matter hereof are merged herein.

Membership Updates: Sand & Steel reserves the right to update this membership FAQ from time to time.  Any major update to our membership policy will be distributed via newsletter and updated on this document.

3 reviews for Nutrition, Diet & Weight Loss Plan

  1. 5 out of 5

    Katie N.

    My husband and I recently had a body scan and nutrition coaching session with Paul. The session went really well. Paul took plenty of time to explain the results of the scan and what steps would help us to reach our goals. Paul gave us a few straightforward, but not obvious, suggestions and made sure we understood why the changes were important and the science behind them. To date, the changes have been pretty easy to implement.

  2. 5 out of 5

    Lisa F

    The nutritional counseling that Paul provides is totally worth it. Now matter how much you know about nutrition, he backs it up with the science – down to the macro nutrient level. I’ve learned so much, and know that I have more to learn!

    I started training with Paul last May, and I knew nutrition was going to be my biggest challenge. But I have to say – if you follow Paul’s recommendations – you will absolutely achieve results. I think I lost 8 percent body fat in about 5 months – and it wasn’t that hard. It does take effort on your part, planning your food, resisting temptation (my biggest weakness). But Paul is supportive – he knows life gets in the way sometimes.

    The really nice part about the way Paul counsels is that he talks with you about what you like, don’t like, and works that into whatever your plan calls for – whether it be body fat reduction or muscle building. And then works with you along the way to make sure you continue to achieve results.

    I have no doubt that you’ll achieve results if you decide to work with Paul!

  3. 5 out of 5

    Jenn Schwartz

    This is a nutrition review. Paul and I recently sat down to review my InBody results.
    I was very impressed by his approach. I’ve been vigilant over my food intake for years. I thought I knew a lot. Wrong! His level of analysis of my diet was very detailed, and he found errors that I would never have expected existed.
    Paul’s ability to take complicated matters and give me tools that I could use immediately is rare and valuable. We reviewed 4 big things sabotaging my fat loss and he created a compliance sheet. Which means I will be able to implement things right away. Don’t waste anymore of your time trying to understand the chemical workings of weight loss, start the right way (or re-visit your methods like I did) with Paul, a true professional.

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Nutrition, Diet & Weight Loss Plan
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