About Coaching.
Dream it.
Do you imagine a different reality for yourself?
Do you want to have more energy, balance, & strength as a woman, as a mother?
I work with clients 1:1 to help them create a lifestyle plan that is sustainable.
I focus on do-able, small action-based goals that can be broken down & implemented immediately.
No waiting around until you read this stack of diet books & fitness manuals before you can “really” start making healthy changes.
No waiting around for that “perfect” meal plan, or the “perfect” recipes until you can eat well. I can teach you how to dial in your nutrition now.
My almost two decades in the fitness world, combined with 17 years as a mother, my experiences as a military spouse, 8 pregnancies, & all of my self-taught recipe creation & culinary skills, as well as my 8 postpartum weight loss experiences, have uniquely poised me to be able to help real women…
Working women, stay-at-home moms, full-time working moms, postpartum women, pregnant women, women TTC, & women who may be any combination of the above—unlock their potential & live their best life through dialing in their nutrition, developing a better relationship with food, & creating foundational habits of healthy living.
“In the 6 months since Janae started coaching me, I've lost 27 pounds, gained 6 pounds of muscle, & I’m enjoying the freedom that comes from healthy living.
I feel strong, I no longer feel trapped in my overweight body. As I gained weight, I lost my desire to move, & as I lose weight, I can't stop moving, I love it so much.
Janae was my saving grace, the key to getting my life back, my biggest cheerleader. I'm halfway to my weight loss goal, & there is nothing that is going to stop me from reaching that.”
Michelle O., mom of 5, 44, UT
premium coaching client
“I am a breastfeeding mama who wanted to make sustainable, longterm lifestyle changes in my diet and movement both for myself and, by extension, my family. I just didn't know how to get there until I found Janae.
She gets the unique demands of motherhood in all of its phases and makes space for that. Janae has been an amazing, knowledgeable resource and has blown me away with the quality of her individualized guidance, training routines, & nutrition feedback...all geared completely to me and my unique circumstances.
She is dedicated to help me reach MY goals (she does not proscribe goals for me) & gives me just enough pushing to help me move beyond my comfort zone into a better life. She is a partner & an ally in my personal wellbeing and I am so grateful for the changes she has helped make possible!”
Brittany N., mom of 2, UT
basic coaching client
Coaching
My service offerings:
Simply Macros (nutrition/macro coaching)—starting at $24/month
Simply Fitness (tailored fitness training program)—starting at $49/month
Basic Coaching (fitness training & nutrition + coaching)—starting at $84/month
Premium Coaching (fitness training & nutrition + premium coaching)—starting at $149/month
Personal Training (on site @ Samurai Fitness Center, Tokyo, Japan)
I utilize the Trainerize app to coach my clients.
The app syncs with Apple Watch, Fitbit, MyFitnessPal, & Withings. All training programs & nutritional programs, progress tracking & messaging take place on the app—saving you time & getting you results faster!
Additional info on coaching:
Simply Macros, basic & premium coaching include nutritional coaching.
Simply macros is just that—a stripped down, very budget friendly version of coaching for clients who want to level up their nutrition through tracking macros.
Basic & premium coaching include nutritional coaching that includes a nutritional plan (based on calories/macros &/or keeping a written or photo food log).
Simply Fitness, basic & premium coaching all come with a personalized training program to fit your unique goals.
Training plans are based on feedback & goals of initial consultation & can be modified on a monthly basis. Training plan is tailored to YOU (no cookie cutter programs) & is accessed via Trainerize app & includes exercises, sets, reps & video demos of each exercise.
Training based on exercise science principles & proven methods
I create a training program for you based on NASM’s OPT model that is based on integrated training (combines all aspects of fitness into one system), which provides a more holistic & more effective approach to training & fitness.
Flexible training
You do your own workouts, on your own time, at home or at the gym.
Weekly check-in’s via Trainerize app. You will do a quick daily check-in via app to record data.
Video check-in’s:
If you need clarification on form for a specific exercise, you can send me a video via the online portal & I can do form & technique checks.
For more about basic & premium coaching, keep scrolling :)
What makes me different.
I have a unique fitness background that spans almost 2 decades.
Between my formal training & personal fitness journey, I have experience in group fitness; exercising & training in a gym environment, at home, outside, with kids, without kids, as a teacher, trainer & participant. I know the many facets of fitness in & out, through personal & professional experience.
When it comes to creating an effective training or nutritional program for my clients, I utilize a number of approaches, based on an individual’s background, health history, & goals to create a tailored path forward that is most likely to offer sustainable success.
I don’t rely on crazy workout regimens to burn the highest amount of calories possible.
I don’t solely focus on weight training, or yoga, or any ONE particular form of training.
I don’t rely on shakes, pills, or MLM schemes.
I don’t have clients cut out food groups or adhere to ultra-calorie restrictive diets. I know what works, what doesn’t.
Also, I know you’re busy!
You don’t have hours & hours of free time to read all the nutrition/diet/fitness books. You don’t have hours to dedicate to meal prep for yourself on top of feeding your own family.
You don’t have time or money to overhaul your entire kitchen. And chances are, you probably aren’t interested in only eating quinoa & kale!
Because of my background with trying many, many different plantbased approaches, I know everything from:
🥬 juices to green smoothies,
🍠 LFHC (low fat, high carb),
🥦 WFPB (whole food plantbased),
🍎 SOS-free plantbased (salt, oil, & sugar free),
🍄 Nutritarian,
🍍raw foods,
🍚 macrobiotics,
& everything in between.
Not one approach is “the way,” but a blend of approaches, including flexitarian (eating some animal foods, on some occasions/days) is often the most workable approach. When working with clients, I don't prescribe or require any particular diet or meal plan as a blanket rule.
As a coach, I take into consideration a number of factors when helping you determine what combination of dietary styles that will set you up for a lifetime of success. I am not interested in quick fixes, rapid weight loss just for the sake of it, or any other system that cannot be sustained.
Likewise, when it comes to fitness, my training style is fundamentally client centered. I work for you & with you in creating the most sustainable, effective training program that will help you reach your goals.
More about me…
I have been passionate about fitness & health since I was a teen.
I enjoyed sports & hiking, & generally being active, but struggled with finding a healthy relationship with food.
I am not a “naturally thin” person—the fit, strong body I enjoy today is not a product of genetics, but rather intentional habits.
💪 I don’t have incredible will power.
I have learned what foods work best for my body, in what proportions, in order to optimize my fitness training as well as enjoy a healthy weight range that is comfortable for me.
I help my clients do the same!
Wondering if coaching is right for you? Book a free consultation to see if working with me would be a good fit for you.
“Janae is extremely easy to talk to. Conversing feels natural and comfortable, like we've been friends for years.
I’ve learned how to achieve a higher level of protein intake while eating a plant based diet, so that I can achieve my goals of gaining more strength & muscle mass.
She has also designed a fool-proof workout routine to help this novice weightlifter not get intimidated or discouraged as I dive into new exercise territory.”
Owen A., dad of 5, OR
premium coaching client
A little more about my history:
🌱 I have been plantbased since 2006.
For the first 8 years I was strict vegan.
Once we began living overseas, it became more difficult to be 100% vegan, & it was then I introduced eating a few animal foods, such as Greek yogurt & eggs, while still remaining meat free. I was gluten-free for a decade (due to an intolerance), but after 10 years of avoiding it, have had success as I slowly introduced it back into my diet.
Though labels can be helpful, I have found they can also be harmful.
They can create a restrictive mindset & cause some people to “throw in the towel” & give up eating plant based because they can’t be 100% compliant.
Finding that sweet spot of enjoying mostly nutrient-dense, whole foods, with some amount of more processed &/or “fun” foods is where most people want to be.
Because of this, I’ve learned it doesn’t have to be all or nothing!
You definitely don’t have to be 100% plantbased to reap the many benefits it has to offer.
You don’t have to be meat-free or vegetarian (in fact just eliminating meat without replacing it with something, is not a great way to go) to be healthy, or lose weight.
In fact many women eat “healthy”/clean/vegan/paleo/lowfat & STILL struggle with their weight. (If this is you, I can help!)
To be clear, I would never advocate a plantbased diet for a client where there intention is to continue to eat meat/animal products. I can definitely work with a number of non-vegetarian/plant based dietary approaches, but foundational, any dietary approach should incorporate a variety of mostly whole (ie. minimally processed) plant foods.
🍎 Plant foods are rich in essential micronutrients & anti-oxidants, & not only give you energy, but also help prevent pre-mature aging, fight cancer, & help in a myriad of other ways.
I have studied all the prominent plantbased books, doctors, & methods. I know the benefits, I am familiar with the research that points to greater longevity & the ability to reverse certain health conditions such as heart disease & type 2 diabetes.
I love eating plant based!
It works for me, & I have found ways to be flexible in my approach so that I can sustain this way of eating for life.
🥕I am not interested in conforming to any particular label—I know vegans will reject me because I do eat eggs & yogurt, & don’t get bent out of shape if I go out to a restaurant & cheese is part of a meal. But plantbased is definitely a label I feel comfortable with using to describe how I eat.
→ Bottom line: I am committed to helping each client find greater balance & peace with food! What makes me different from so many other plantbased coaches, is I realize that each person needs to find what works for them in the long term.
Still not sure if coaching is for you?
Book a free consultation & we can chat!
NEW!
Simply Macros
Only interested in getting help with tracking macros for weight loss &/or wanting to have greater accountability?
Check out my very budget friendly coaching offering—Simply Macros.
Great for individuals who want to track macros but just need some help & guidance along the way.
🌱 Basic Coaching
✓ Initial consultation to establish goals/baseline 📋
✓ Monthly 1:1 coaching call ☎️
✓ Personalized nutrition plan 🎯
✓ Fitness training plan 💪
✓ Weekly check-in’s via Trainerize app
✓3 month minimum commitment
✓ Good for self-starters 🙌
💲 Budget friendly
❌ does not include weekly coaching calls
❌ less fitness/nutrition coaching than premium
🍎 Premium Coaching
✓ Initial Consultation to establish goals/baseline 📋
✓ Weekly 1:1 coaching call ☎️
✓ Personalized nutrition plan 🎯
✓ Weekly check-in’s via Trainerize app
✓ Fitness training plan 💪
✓ Holistic nutrition tailored to you 🥬
✓ Mindset coaching 🧘🏻♀️
✓ Extra oversight, accountability & support
✓ Meal prep/recipe/planning coaching 🍲
✓ Digestion protocol (if needed) 😁
✓ Supplement/nutrition timing 💊
✓ Body recomposition goals ✨
✓ Postpartum, breastfeeding support 👶🏼
✓ No monthly minimum commitment
✓ Extra support for transition to plantbased diet if needed🥕
✓ Good for highly motivated mamas who desire to make big changes 🙌
🌱 Basic Coaching
starts at $84/monthInitial consultation to discuss goals, barriers to progress (45-60 minutes)
Questions like, “What are your needs? What are your biggest struggles? What dietary approach are you interested in?”, will be discussed.
This is an intro call to get to know each other.
Being honest & open is super important in a client-coach relationship, & this intro call will help establish a starting point & help me gather the information needed to create a solid path forward.Monthly 1:1 coaching call
(30-45 minutes)
The purpose of monthly calls is to touch base in real time. This will help keep you motivated & accountable, but more importantly, give you an opportunity to ask questions, & receive education regarding fitness & nutrition.You will keep track of your progress through my online secure portal where both you & I can track specific biofeedback, & your progress will be reviewed during these monthly chats.
Personalized nutrition plan (including macro/calorie targets, if desired)
Nutrition plan will be based on feedback & goals of initial consultation & can be modified on a monthly basis.
Fitness training plan
Individualized training plan to help you reach your fitness &/or weight loss goals.Weekly & daily check-in’s via Trainerize app.
Unlimited messaging via Trainerize app.
3 month minimum commitment
‣ Is basic coaching right for you?
Basic Coaching is a good option for individuals wanting to have some oversight & accountability. If you want to improve your nutrition & fitness & have a little weight to lose, or are more of a self-starter, basic coaching may be a good fit for you!
Basic coaching is a budget friendly option that offers some guidance in respects to nutrition, including a personalized nutrition plan as well as a one-on-one monthly coaching call where diet-related & fitness/training questions can be discussed.
→ If you want to up your fitness & nutrition game, & get some guidance on how to make some small tweaks to an already healthy lifestyle, basic coaching is for you!
⭐️ Still have questions? Email me with “basic coaching” as subject line & let me know how I can help ☺️
🍎 Premium Coaching
starts at $149/monthInitial consultation to discuss goals, barriers to progress. (60-90 minutes)
Questions like, “What are your needs? What are your biggest struggles? What dietary approach are you interested in?”, will be discussed.
This is an intro call to get to know each other.Being honest & open is super important in a client-coach relationship, & this intro call will help establish a starting point & help me gather the information needed to create a solid path forward.
Weekly 1:1 coaching call (30-45 minutes)
The purpose of weekly calls is to touch base in real time. This will help keep you motivated & accountable, but more importantly, give you an opportunity to ask questions, & receive education regarding fitness & nutrition.
You will keep track of your progress through my online secure portal where both you & I can track specific biofeedback, & your progress will be reviewed during these weekly chats.Personalized nutrition plan (including macro/calorie targets, if desired)
Nutrition plan will be based on feedback & goals of initial & subsequent consultations & can be modified on a monthly basis (or as needed). This is not a meal plan, but rather calorie/macro targets. I can offer guidance on foods & meals that will help you achieve your goals.
Meal prep/recipe/planning
I can help guide you to recipes that will suite your lifestyle & macro targets & desired dietary approach. I will also offer help with meal prep/meal planning strategies for both personal & family meals.Weekly & daily check-in’s via Trainerize app. Includes unlimited messaging to reach out to me with questions between check-in’s.
Tailored to YOU.
I am not a coach with hundreds of clients. I am not advocating some cookie-cutter coaching program. My personal philosophy & approach to food has been curated over almost two decades of fine tuning my own dietary approach as I have lived life—pre-pregnancy, during pregnancy, & post-pregnancy. As a busy working mom, as a busy full-time mom.
My knowledge is hard-won, born of years of hands-on experience with myself, my family, & others. I realize every person has their own unique set of tastes, preferences, & needs.While I will always advocate for a more plant based approach, I realize the need to be flexible & nuanced when creating a better path forward for clients. What may work for one client, may not work for another. This is where having a coach, with real life experience & know how, who can see the forest for the trees, can provide invaluable insight. Premium coaching offers the time necessary to get a uniquely tailored to your specific needs & goals.
A holistic healing nutritional approach.
Food is powerful! I believe in & practice integrative nutrition; in creating dietary patterns which will entirely depend on a clients needs & goals. I marry my knowledge of nutritional healing with principles of weight loss & weight maintenance to offer a coaching program that is comprehensive & holistic. Premium clients will have the opportunity to have a more integrated experience.
More nutritionally focused than what basic coaching can offer.
My premium clients will get more than an individualized nutrition plan (ie. more than just macros or a calorie plan) & will get more one-on-one time, in real time, with me, to ask questions & troubleshoot specific issues.Digestion protocol.
If food intolerances are an issue, I can provide coaching to help determine if any food(s) should be eliminated or reduced in order to improve gut health &/or reduce digestion issues.Fitness training plan
Premium clients will have the opportunity to work with me in creating a training plan that will help them achieve their body composition, weight loss, &/or lifestyle goals. Nutrition timing & supplement use can also be addressed.No minimum commitment. If you want to just try it out for a month to see if it is a good fit for you, you can! You can switch to the basic coaching plan at any time after your first month (basic coaching does require a 3 month minimum commitment).
‣‣‣ Is premium coaching right for you?
Premium clients are highly motivated individuals who are ready for change & may:
Need to lose a significant amount of weight.
Have big body composition goals (ie. lose body fat, gain muscle) & would like tailored workouts & more specific fitness coaching.
Desire to implement significant lifestyle changes (ie. going from Standard American Diet to a more whole foods &/or plantbased diet) & may need more face time with me to ask questions, discuss struggles, & get recommendations for further resources & support.
Are recently postpartum (new mamas I’m looking atchyou!) & would like a lot of personalized coaching related to breastfeeding & weight loss, creating structure during the 1st year to help facilitate time for exercise, proper nutrition & self care, & would like some overall greater hand holding & support during this new phase of life.
‣‣‣
→ If you are a highly motivated mama ready for significant and sustainable improvements & looking for an expert partner to offer counsel on fitness/diet/lifestyle changes (as well as bonus mom tips on navigating the intersection of self-care & motherhood) premium coaching is for you!
⭐️ Still have questions? Email me with “premium coaching” as subject line & let me know how I can help ☺️