What happens when I sign up for 1-1 coaching with Hannah Sweetman Nutrition?

The coaching progress

Are you interested in getting a coach to help you with nutrition and training for weight loss, health, and body composition changes? Listed below is the process.

  1. Get sent the are you interested in online nutrition coaching? Google form to fill out before our call.
  2. Have a free non-obligation call with Hannah Sweetman Nutrition to talk over if coaching is right for you. 
  3. If you decide coaching is right for you and your goals, you will be sent a consultation form to fill out with a 3-7-day food diary to fill in the week before your consultation call. A consultation call will be booked for the upcoming week to get started with the coaching process.
  4. Before our scheduled consultation call you will need to have filled out the consultation form and emailed over the 3-7-day food diary to review before we have our call/meeting.
  5. We will then have a consultation call/meeting (45-60mins) to talk through your consultation form, your food diary and your goals for the coaching period. Together we will develop a plan to help you work towards achieving your goals that suits your lifestyle. To help educate you at the start of the coaching process we will use one of the following methods to assess dietary intake/choices:
  • Written food diary 
  • Excel sheet Diet Builder
  • Habit tracker
  • My Fitness Pal 
  • Meal Templates designed for your tastes, goals and preferences.

You will then enter the education phase of coaching. Over the coaching period (weekly or biweekly meetings) we will cover and monitor the following:

  • Appropriate portion sizes for your energy requirements.
  • How to manage hyper-palatable type foods and social occasions. 
  • We will discuss what aspects of your current lifestyle you are willing to change and what barriers you may have towards change. 
  • You will be given your caloric needs and what requirements you have for the different macronutrients (protein, carbohydrates, fats). 
  • These will be used alongside a weekly targets approach. This is where we will start to learn about the habits that will have the biggest impact on your success. Once you have mastered the foundational targets we can then look to add more as the coaching process develops. 
  • We will review the best way for you to monitor your success. This can be achieved via progress photos, measurements, daily scale weight (weekly averages) or using clothing as a progress checker. 
  • We will also look to monitor your training and activity levels to get a sense of how active you are.

Working with a client: The Timescale.

Education phase: Becoming Calorie Conscious 

  • In this phase, you will learn about calories and become calorie-conscious. 
  • You will learn about portion sizes for your energy requirements and body composition goals. You will start learning how to put meals together with the correct amount of protein, carbohydrates and fats for your energy requirements. 
  • You will establish the habits needed to fulfil a healthy lifestyle. 

Once you have mastered this phase and achieved your ideal body composition you will be able to move to the next phase. At this stage, you will not need to revisit the education phase unless you have a specific goal that requires a higher level of calorie tracking accuracy. An example of this would be further calorie deficit phases needed for bigger weight loss goals.

Transition phase: Learning how to maintain your new body composition phase.

As habits are established you can start to replace the amount, frequency and methods of calorie tracking used in the education phase. 

This can be achieved by:

  • Reducing the number of days tracked. 
  • Move to weekend tracking only.
  • Move back to a handwritten food diary.
  • Remove all food logging daily and do it intermittently (one day a week or month etc). 
  • Just using your non-negotiables list to keep you in line with your overall goal of body composition maintenance. 

During this phase, you have removed all the external tracking tools and become more wear of subjective measures such as hunger and energy cues present.

New lifestyle phase: Long term maintenance phase.

To ensure long term (yearly) weight maintenance you will want to keep an eye on some external measures on an infrequent basis. This will keep you reassured that you are continuing to be successful with long term weight maintenance. 

Examples include:

  • Infrequent tracking usually on new foods or meals that you may need educating to become aware of their caloric cost. 
  • Body composition photos, weekly scale weights and clothing check-ins will also allow you to notice if you are moving away from your weight maintenance goal.

During this phase, you will be given guidance on a threshold of 3% increases or decreases to maintain your new body composition. You will also be given guidance as to what to do if you move outside of these threshold points that deem weight maintenance is no longer being sustained.

Client time scale

Consultation: 3-7-day food diary to be completed before the first meeting. Nutritionist to workout calories and macronutrient requirements for the client. The client should set up a shared OneDrive folder for progress uploads.

First meeting: 

Guidelines document on appropriate portions and how to put together a day of eating to be given to the client. This includes educating the client on how to use calorie windows. 

Clients favourite foods are listed, and meals and portion sizes are discussed to ensure the client can still enjoy the foods they love.

Meal ideas and recipes were given to the client for inspiration.

Goals and time frames discussed.

How to measure progress discussed.

What method of food tracking (if any) is discussed. Options include 

  • Written food diary 
  • Excel sheet Diet Builder
  • Habit tracker
  • My Fitness Pal 
  • Meal Templates designed for your tastes, goals and preferences.

Clients targets: the client is given a new food diary (or preferred method of tracking) for the week to use alongside the guidelines document, the tracking or non-tracking document and a copy of a foodscape (example meals and portions off the foods they wrote down as daily enjoyable foods/meals) which will allow them to make daily meals that is suitable for their requirements.

Second meeting:  

Review progress in the form of weekly scale weight average, photos and measurements (which the client uploads to their shared OneDrive folder).

Review last week’s food diary addressing portion sizes and food choices.

Client and coach discuss the process to so far and talk about what the client is willing to change currently within their current lifestyle. At this stage, the coach and client will put together a list of non-negotiable factors the client would like to work on in the upcoming weeks.

Client targets: to work on the non-negotiables list the client put together. Alongside the client filling out a further week of a food diary (or preferred method of tracking) using the guidelines from the previous weeks and the advice from today's review with their nutritionist.

Third meeting:

Review progress in the form of weekly scale weight average, photos and measurements.

Review last week’s food diary addressing portion sizes and food choices.

Review last week’s client non-negotiables list and make any changes necessary.

At this stage, if the client is ready, we can move to use the diet builder tracker. This will allow the client more freedom with food choices alongside their ability to learn about calories.

Client targets: to work on the non-negotiables list the client has put together. Alongside the client either filling out another week of a food diary or using the diet builder Excel sheet to create their daily meals.

Fourth meeting:

Review progress in the form of weekly scale weight average, photos and measurements.

Review last week’s food diary or diet builder addressing portion sizes and food choices.

Review last week’s client non-negotiables list and make any changes necessary.

At this stage, if the client is ready, we can move to focus on calories and daily protein intakes using the diet builder tracker. This will allow the client more freedom with food choices alongside their ability to learn about calories and the importance of protein.

Client targets: to work on the non-negotiables list the client has put together. Alongside the client either filling out another week of a food diary or using the diet builder excel sheet to create their daily meals. The client now should be focusing on hitting a daily calorie and protein target which they will be able to see their progress via the diet builder excel sheet.

Fifth meeting:

Review progress in the form of weekly scale weight average, photos and measurements.

Review last week’s food diary or diet builder addressing portion sizes and food choices.

Review last week’s client non-negotiables list and make any changes necessary.

At this stage, if the client is ready, we can move to focus on calories, daily protein intakes and protein per meal requirements using the diet builder tracker. This will allow the client more freedom with food choices alongside their ability to learn about calories and the importance of protein.

Client targets: to work on the non-negotiables list the client has put together. Alongside the client either filling out another week of a food diary or using the diet builder excel sheet to create their daily meals. The client now should be focusing on hitting a daily calorie target, protein target and protein per meal targets which they will be able to see their progress via the diet builder excel sheet.

Sixth and ongoing meetings: 

Review nutritional tick box list. Is this client currently ticking all the boxes frequently each week? Review progress and assess as and when a diet break may be needed or when the client should move to a maintenance phase and is therefore ready to move to the transition phase of coaching.