Starting a Nutrition Program

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.

Travelling 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?

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.

PROTIP: For clients who taking meal planning very seriously, I recommend they travel with an electric burner and backpacking style frying pan. This way you can heat foods without the soggy microwave effect.  Amp-up this system by having your meals (like Hungry Root, Megafit, etc.) delivered to your hotel.

How do I purchase a Nutrition Session?

Simple, you can buy your session right here. They are priced at $85 each when you buy 2 or more sessions. You can also buy them through the user portal.

How do I reserve a Nutrition Session?

You can reserve your nutrition session through email. Just pick a time that Paul is available, and ask to book your nutrition session. Or ask Dawn or Paul in person. It’s really that simple.

Should I bring anything to the session?

You will find a section in “Preparing for Nutrition Coaching” that provides you with suggestions on what to bring. It’s not required, but it’s certainly helpful.

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.

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.

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.


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.

Outline of the BluePrint Diet and Weight Loss Programs


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