Do you wish to find out if we are a good fit for each other? Can I help you reach your nutrition and health goals? Sign up for this complimentary “Get to Know Me” Session and we can discuss your goals, health and nutritional status, and how we might work together to get you to where you want to be. Or just use this session to pick my brain, and I can give you that one idea that you can start implementing to move the needle, and lead your health in a better direction. No obligations, no strings attached. Get to know me, I’ll get to know you, and let’s see if we are a good fit for each other! This is a telephone session.
Weight Loss Coaching
Have you spent the last twenty or thirty years focused on everyone and everything but your personal self-care? Maybe the weight doesn’t come off as easily as it did before, and the tricks that use to bring your body back just aren’t working anymore. You find that time has caught up with your body, and you now look in the mirror and know it is time to take action and put yourself first. You are ready to fit back into your favorite pair of jeans!
As adults reach mid-age, the mid-section-spread is very common. Men know this all too well, but women also start to experience weight gain around the middle as they enter menopause. The metabolism declines and hormonal levels shift, making it much more likely to add inches where you don’t want them. There is no doubt about it, losing weight in mid-life is more challenging than it was in your twenties or thirties, but it is achievable! You have to take the focus away from calories alone. The key to fat loss after forty is learning how to eat for hormonal balance, and learning what foods work for your body and which ones don’t. Once you master how your body responds to food, you will see the needle move on the scale, and the muffin top melt away!
Weight Loss Coaching is designed to educate and motivate you to make the necessary dietary changes to start losing weight, and keep it off. Shana works with your current eating and lifestyle, so that you make incremental changes over time rather than radical shifts. By working in this way, you are much more likely to turn these healthy changes into life-long habits.
You will start with an Initial Nutritional Evaluation where Shana will talk to you about your health and diet history, your health goals, and review your current diet. She will then start to create an individualized nutrition plan tailored to your health and weight loss goals. You will be given eating ideas, snack ideas, a grocery list, and given guidance on keeping a food journal. You will be keeping a food journal over the time for which you work with Shana, so she can analyze your diet, give you feedback, and see if you are implementing the changes she suggests. Shana serves as part educator, and part coach. She is there to not only hold you accountable to yourself, but also find the dietary strategies that will work for your body, and get you the results you desire. If you are a Seattle resident, and meet in person, Shana will suggest body fat testing to obtain a baseline on your body composition, as well as a test mid-way through, and at the end of the eight week period.
After your Initial Nutritional Evaluation, you will have four follow-up visits over the course of the eight weeks. During your follow up visits, Shana will review your goals and diet to see what changes you have implemented since you last met. She will brainstorm with you about strategies to overcome dietary or mental obstacles you might encounter, and she will answer any questions you might have. A portion of your follow-up meetings are spent on education, teaching you about what changes you should make in your diet and why so that you might not only make sense of the nutritional information, but implement it into your lifestyle with ease. Shana gives you lots of ideas on foods to eat, and she keeps in mind that most people are pressured for time, so it is her goal that you don’t spend hours in the kitchen. She will coach you on how to spend just enough time in the kitchen to prepare easy, wholesome meals that work for your body. It is also part of Shana’s philosophy that each person enjoy their food. So if you are someone that just has to have some ice cream, and your body can tolerate it in small amounts, she will help you find a way to include it, without sabotaging your success.
Weight Loss Coaching — $695
- 5 sessions over 8-weeks, including:
- One 90-minute Initial Nutritional Evaluation
- Four 60-minute Nutritional Follow-Up Consults
- Personalized Nutrition Plan and Supporting Educational Materials
- Unlimited email support
- *Seattle clientele may add body fat testing for an additional fee
In a nutshell, you will start with an Initial Nutritional Evaluation where Shana will review your health and diet history and get you going on a personalized nutritional action plan to ignite your body into fat burning mode. Follow up on a bi-weekly basis (as your schedule allows) to review your progress, get feedback on your dietary changes, load up on more healthy ideas to implement, and educate yourself about the nutritional changes you are making. You receive four follow-up consults. Are you ready to lose weight, and keep it off in your mid-life?
21-Day Reboot Detox and Cleanse
Feeling sluggish, bloated, weighed down and in need of a reboot? Not sure what foods may be throwing your body off? Do you need a program that will help you refocus on your health through optimal eating? Then this program is for you.
We are constantly bombarded by toxins in our everyday lives. Many toxins known as persistent organic pollutants that are abundant in the environment today, did not even exist 30 years ago. These new toxins include certain pesticides, herbicides, and industrial chemicals that can enter the body through food, water, the air supply, and even come into contact with the skin – your body’s largest organ.
Our liver is our primary organ of detoxification, and works hard to break toxins down and escort them out of the body. However, when you pair toxic overload with sub-optimal eating, reliance on caffeine, sugar, and stress you have a recipe for hormone imbalance, increased inflammation, low energy and decreased immunity. Here are some symptoms that may indicate you are in need of a reboot.
- Bloating and gas
- Excess weight or difficulty losing weight
- Fluid retention
- Food cravings
- Puffy eyes and dark circles
- Postnasal drip
- Sinus congestion
- Skin rashes and acne
- Sleep problems
- Decreased immunity
This program pairs an optimal whole foods detox diet (no fasting) with supportive detox shakes (2 per day) and targeted supplement therapy to help you clean house. Over the course of the 21-days, you will be individually coached on how to give up foods that weigh you down and may contribute to inflammation and digestive upset such as alcohol, caffeine, refined and packaged foods, conventional red meats, wheat/gluten, and dairy. You will be given eating ideas, snack ideas, a grocery list, and plenty of recipes for easy and tasty meals to make the detox fun and fulfilling, as well as lifestyle tips to enhance and support your body during the detox. You will even be given bonus materials that educate you on how to decrease the toxic load in your diet, personal care products, and home environment. At the end of the detox you will be coached on maintaining your glow, as well as testing for possible food sensitivities.
Why are supplements suggested? The detox shakes and supplements provide targeted nutrients that support and optimize your liver’s detoxification pathways. There are certain nutrients that are the building blocks of the detoxification liver enzymes, and by supplementing with these nutrients, you are providing your body with the nutrients that serve to build and make these enzymes and thereby optimize your body’s detoxification pathways. These nutrients are primarily amino acids, like NAC and glycine, for example. A good detox program will supplement the diet with these amino acids, to ensure that optimal enzyme activity may take place.
What exactly is included in the 21- Day Reboot Detox and Cleanse?
The Reboot Detox and Cleanse includes one-on-one support with Shana Hopkins MS, CN and education over the 21-Days. All consultations (3 total) can be held virtually and email support is included. A supplemental detox shake powder (used to make your detox shakes) and targeted detox supplements are part of the program. Here is a breakdown of how the program unfolds.
Start with a Detox and Cleanse “Get to Know Me” Session (via telephone) to discuss your particular health goals, and make sure that this program is a good fit for you. There is no charge for this session. If after this session you feel that the 21-Day Reboot Detox and Cleanse is the right program for you, then we schedule our first consultation, you complete the purchase of the package and products, and your products are shipped to you.
We have our first consultation where I review your health and goals, and we get to know each other. I will take any special needs, or likes and dislikes into account so the program is tailored to you. The first week is really designed to help you gently make a transition into a whole foods based diet full of clean/lean proteins, healthy fats, a good amount of vegetables (especially greens!), and some fruits, non-gluten whole grains, and beans while giving up things like alcohol, sugar, caffeine, conventional red meats, processed foods, gluten, and dairy. If we determine you should not give up all these things at once, we will go over a step-down approach to giving up some of these items. You will be given supportive materials, meal ideas, grocery lists, and recipes to get you going. We also discuss adding detox supportive nutrients and an optional green drink to your daily regime to optimize your veggie intake, alkalinize your body, and support your detoxification enzyme pathways.
Ready to bump it up a level? Now that you’ve been following the detox diet for a full week, it is time to add in your detox support shakes. Starting with week two, you will drink two detox support shakes each day. These detox support shakes replace one – two meals per day, and we will discuss what the best option for you is. I answer questions that have come up for you, and brainstorm about ways to make the detox work into your lifestyle/work/home life. I will also teach you an informative educational piece on how to detox your home environment so that you are decreasing your daily body burden as much as is possible and within reason. You will leave this session with specific things to look to avoid (chemicals, additives, plastics) and easily available non-toxic substitutes for your kitchen, cleaning, and personal care.
You should be feeling pretty darn good by now. Let’s talk about how you can maintain this glow. Should you go back to dairy or gluten? I will give you instructions for doing a dietary challenge to determine if these foods are your friend or foe. We will also discuss if and how you should reintroduce foods with sugar, caffeine, or alcohol. If you lost weight and want to continue losing weight, we will discuss the best strategies to keep your body in a “fat burning mode”. Lastly, we can determine if on-going nutritional support and counseling would benefit you and help fast-track you to your goals. I’d love to support you!
21-Day Reboot Detox and Cleanse is $575 — this includes the consultations, materials, support, and detox supplementation. (Taxes may apply)
Here is what you get in a nutshell:
Start with a 15-minute Detox and Cleanse “Get to Know Me” session to make sure this program is the right fit for you. Moving on, we schedule your three individual nutrition consults, spaced over 21 days (in person and/or virtual) where we discuss your health history and goals, so I might tailor the program to you. Email support is offered throughout the program to answer questions. You also receive supportive materials including: the Reboot Detox and Cleanse Guide Book, Meal Ideas, Shake Ideas, Grocery List, and plenty of Detox Friendly Recipes. Plus receive a bonus guide book for choosing the least toxic personal care items, cleaning products, and kitchen tools.
These Detox Supplements are used to support your body’s natural detoxification capabilities:
Paleocleanse Plus– a functional detoxification powder containing nutrients and herbs that fuel the detoxification pathways and provide liver support, as well as a full multi-vitamin/mineral complex, while providing a hypoallergenic, plant-derived protein powder (non-soy) that ensures adequate protein intake and prevents muscle loss over the course of the detox and cleanse.
Amino D-Tox – an encapsulated detox support product that helps support Phase II detoxification pathways.
Hydrolyzme — enzymes that support the digestion and absorption of the protein in the powdered formula.
Blood Sugar Boot Camp
Has your doctor told you that your blood sugars are outside of the normal range? Have you been told that you are pre-diabetic and need to turn things around? Maybe you were just recently diagnosed as diabetic and wish to prevent having to go on meds? Do you feel overweight and just plain worn down? If any of these questions resonate with you, then you know that it is time to focus on your health, achieve healthy blood sugars, and drop that extra 10, 20, or 50 pounds that have been creeping up over the last decade.
Achieving normal and balanced blood sugars is imperative to your health, and can be the physiological foundation to losing the weight and keeping it off for good. They go hand in hand. Reversing pre-diabetes or the beginning stages of diabetes will help your body burn body fat, and losing the weight will help balance your blood sugars. This is the time to take charge of your health, reverse those rising blood sugars, and drop those creeping pounds.
Blood Sugar Boot Camp is all about taking a deep-dive into your nutrition and health and committing to dietary change that will have an immediate but lasting impact on your blood sugars and your body. You will start with an Initial Nutritional Evaluation where Shana will talk to you about your health and diet history, your health goals, and review your current diet. She will then begin to create a nutritional plan of action specific to you that will help ignite your body into change. You will be given eating ideas, snack ideas, a grocery list, and given guidance on keeping a food journal. You will discuss why blood sugar monitoring is so important to learning about how your body responds to foods and varying carbohydrate loads and if blood sugar monitoring is a tool you should adopt. If you are a Seattle resident, and meet in person, Shana will suggest body fat testing to obtain a baseline on your body composition, as well as a test mid-way through, and at the end of the twelve week period. There is a small additional fee for this testing. Each time you meet, Shana will review your food journal and give you feedback, while educating you on what changes to make, and how to make them fit into your already busy life. A lot of time is spent on education, so you might learn about how foods affect your body, especially carbohydrates and their impact on your blood sugar control.
You receive six follow-up consultations, which are scheduled every other week or as your schedule allows. Meeting on a bi-weekly basis is suggested as it keeps you on track to implement the positive changes that produce the results you are looking for. Afterall, this is Bootcamp! Shana will hold you accountable, so be ready for some tough love. Each meeting, Shana will review your progress, give you feedback, and educate you on additional healthy strategies to implement, while brainstorming with you about your particular situation and personal health needs. Dietary supplementation is often suggested to support your body’s physiological processes to better control blood sugars. Email support is included. If you have any questions that come up for you and can’t wait until the next session, Shana is simply an email away. At the end of this twelve week period, you should have a strong education on what foods work for and against your body, how you can balance and control your blood sugars, and you’re seeing the needle move “down” the scale.
Blood Sugar Boot Camp — $949
7 sessions over 12-weeks, including:
One 90-minute Initial Nutritional Evaluation
Six 60-minute Nutritional Follow-Up Consults
Personalized Nutrition Plan and Supporting Educational Materials
Unlimited email support
*Seattle clientele may add body fat testing for an additional fee
In a nutshell, you will start with an Initial Nutritional Evaluation where Shana will review your health and diet history and get you going on a personalized nutritional action plan to balance blood sugars and ignite your body into fat burning mode. Follow up on a bi-weekly basis (as your schedule allows) to review your progress, get feedback on your dietary changes, load up on more healthy ideas to implement, and educate yourself about the nutritional changes you are making. You receive six follow-up consults. Are you ready to turn your blood sugars around and drop those creeping pounds?