What we’ll cover
- Understanding calories and portions.
- Learning to weigh and measure food.
- Accounting for cooking oils, dressings, sauces, and other ingredients.
- Choosing filling foods and including lean protein.
- Making practical substitutions while keeping meals enjoyable.
Food-diary analysis with intensives
If you’re doing an intensive, we’ll analyze your food diary and help you see where changes could be useful. Standard packages do not include ongoing food-diary follow-up.
We offer six-week intensive protocols and monthly protocols. Compare the program options and ask what’s included before choosing a package.
Make your food records useful
When keeping a food diary for an intensive, include what you ate, how much, and ingredients used during preparation. Remember drinks, snacks, sauces, dressings, and cooking oils, too.
The goal is to give us a useful picture of your food choices so we can offer practical feedback. Ask us how to keep and share your records.
Connect food choices with your routine
Our approach brings together guided strength training, food habits, and accountability. Tell us where you need help following through.
This page covers general nutrition education. For nutrition needs related to a medical condition, speak with a qualified healthcare professional.
Questions before you start
Does every package include food-diary follow-up?
No. Food-diary analysis is included with intensives. Standard packages do not include ongoing food-diary follow-up.
What nutrition topics will we cover?
We’ll cover calories and portions, weighing and measuring food, preparation ingredients, filling foods, lean protein, and practical substitutions.
What should I include in a food diary?
Include what you ate, how much, drinks, snacks, and preparation ingredients such as cooking oils, sauces, and dressings. Ask us how to keep and share your records before you start.
Updated October 17, 2026 · General fitness information