Fuel the Body You're Building with Nutritional Coaching from IFT
Let's get your nutrition right so you can finally see all the hard work you've been putting in at the gym — no calorie obsessing, no strict food rules, no diet drama.
My Philosophy on Nutrition
This is not a diet. It's how you fuel a transformation.
I spent 36 years on diets that didn't last. Weight Watchers, South Beach, Atkins, juice fasts, Trim Healthy Mama — I tried them all. They worked for a season. Then the weight came back. Every. Single. Time.
What finally changed everything wasn't a stricter diet — it was learning to eat in a way that fueled my body, supported my strength training, and felt sustainable for the rest of my life. Protein became my best friend. Whole foods replaced gimmicks. And I stopped treating food like the enemy.
That's the approach I bring to nutrition coaching: real food, enough protein, support for your training, and a way of eating you can actually keep up with — for years, not weeks.
Who is Nutritional Coaching For?
Who it’s for…
You're strength training and want your nutrition to support your results
You're tired of dieting and ready to learn how to best eat for a sustainable, healthy lifestyle
You're not sure how much protein you actually need (most women don't eat enough)
You're navigating perimenopause or menopause, and your old eating habits aren't working anymore
You're on a GLP-1 and want to protect your muscles while you lose weight
You want lasting change — not another 'reset' or 'cleanse' or 30-day challenge
This is NOT for you if…
You're looking for an extreme cut, a crash diet, or a quick fix. That's the opposite of what I advise.
Here's What We'll Figure Out Together
Protein, the right way. How much you actually need, what that looks like on a plate, and how to hit it without making mealtime a complicated math problem.
Whole-food eating. Practical, real-world food strategies that don't require fancy ingredients, complicated recipes, or weighing all your food.
Fueling your training. What to eat, and when, before and after your workouts, so you actually get stronger and recover well.
Nutrition for women's bodies. The shifts your body goes through in perimenopause and menopause — and how to eat in a way that supports those shifts.
GLP-1 support. If you're on a GLP, we'll make sure you're eating enough of the right foods to protect your muscles and help you feel your best while you lose weight.
Building habits that stick. The small, consistent shifts that turn into long-term change — without willpower running on empty.
What’s included in our Women’s Nutritional Program
30 Minute Video Call with Penny to discuss:
A personalized nutrition plan built around your goals, your training, and your real life
Protein targets and simple ways to hit them
Practical meal and snack ideas (not a rigid meal plan)
Guidance for special situations — travel, holidays, eating out
Recommendations for GLP-1 users (if relevant)
A way of eating you can actually live with
Contact Penny
You've been working hard. Let's make sure your nutrition is working just as hard to get you where you want to be. Book a free consultation and let's talk about where you are, where you want to go, and how the right approach to food can finally help you get there.
FAQs
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Nutrition coaching can be added to any service or booked on its own. The cost is $40 and includes a 30-minute video call with Penny full of personalized nutrition advice to get you to your goals faster and without having to filter through all the opinions out there on the internet. Book below and let’s discuss your goals.
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No. This is the opposite of a diet. There's no list of forbidden foods, no calorie counting until you cry, no cycle of 'on plan/off plan.' It's a way of eating built to support your body and your training — for life.
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No. We're not building a list of bad foods. We're building habits around the foods that fuel you — and learning how to fit the other ones in without sabotaging your progress.
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Not in the rigid, eat-this-exact-thing-at-noon way. I'll give you practical meal and snack ideas and clear targets (especially for protein) — but the goal is to teach you how to eat, not hand you a script.
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Most women under-eat protein by a lot. We'll calculate your target together and build simple ways to hit it. You'll be amazed at the difference it makes — in your strength, your recovery, and how full you feel between meals.
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Absolutely. This is one of the most important times to get your nutrition right! We'll make sure you're getting enough protein and whole foods to preserve muscle, support your training, and help your body feel its best while the medication is doing its work.
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No. Some clients love tracking — for others, it's the last thing they need. We'll figure out what level of structure actually helps YOU, not what some app says you should be doing.
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Most women feel a difference within a couple of weeks — more energy, fewer cravings, fuller after meals. Visible body composition changes show up over weeks and months as your training and nutrition work together.