Mindful Nourishment: Cultivating a Healthy Body & a Resilient Mindset through Nutrition Coaching

Byjeannarice1

Meet Alex! She is a Certified Nutrition & Health Mindset coach who works with women to improve their relationship with food & get off the hamster wheel of chronic dieting. 

Beginning in high school, Alex knew she wanted a career where she could help people in some regard. Although she originally started school to pursue a Psychology degree, a random Nutrition class in college lit a fire in her – she changed majors and never looked back. She went on to complete her Bachelor’s degree in Food & Nutrition with a Psychology minor, and earned her Associate’s in Culinary Arts during this time, as well. 

After graduating, Alex became a Certified Nutrition Coach and immediately saw a huge gap in the health industry related to helping women fight back against diet culture and the incessant messaging that women need to spend their lives shrinking their bodies and starving themselves. Thus, her company Seasons Health Coaching was born! She has since completed additional certifications in Health Mindset and Women’s Hormones, with additional certifications on the way. Keep reading to learn more about nutrition and mindset coaching, how it works, the benefits, who can most benefit, and more!

What is Nutrition + Mindset Coaching? 

Nutrition & mindset coaching is like having a friendly partner who not only helps you optimize your nutrition, but also works on transforming your mindset towards food. Your coach will team up with you to explore your current eating habits, health goals, and lifestyle choices.

Together, you not only set achievable goals but also dive into the mental aspects of your relationship with food. It’s not about crafting strict macro/meal plans – it’s more of a journey toward understanding your food choices, overcoming mental blocks, and establishing positive, sustainable habits. Regular check-ins with your coach provide a supportive space to discuss your progress, challenges, protocols, etc.

How Nutrition + Mindset Coaching Works

When most people hear “nutrition coaching” they often immediately think “weight loss.” While Alex does help her clients lose weight (if that is their goal), she also helps clients improve their physical and mental health using a much more holistic & sustainable approach. This means addressing factors like all-or-nothing thinking, body image struggles, macro tracking, intuitive eating, meal prepping, reverse dieting, cognitive flexibility, and much more!

Coaching with Alex and her company typically entails 1:1 coaching calls every month, plus weekly written check-ins that their coach will review & provide feedback on, along with additional reflection questions and worksheets/resources to help them implement what they’re learning into their daily lives. Each client’s plan is unique and custom to them and their individual preferences & circumstances, for a truly sustainable and doable step-by-step plan! Full access to their coach via messaging and voice memos are also included, for any questions that may pop up between check-ins.

Benefits of Nutrition + Mindset Coaching 

Nutrition & Mindset coaching brings a multitude of benefits beyond just improving your diet. By taking a truly holistic and whole-body approach, clients often experience increased energy levels, improved mood and stress management, physical strength gains, improved digestion and sleep, more peace & flexibility surrounding food choices (hello, impromptu ice cream dates with the kiddos!), more presence with loved ones, improved body image and self-care, and more joy overall in their lives!

The Healing Power of Nutrition + Mindset Coaching

Understanding the connection between food choices and mindset empowers individuals to make informed decisions that align with their health goals, and the support & accountability from a trusted coach make the process that much more motivating and enjoyable. It’s a holistic approach that not only transforms your plate but also positively impacts your mindset, creating a ripple effect of well-being in your life.

Who Can Most Benefit From Nutrition + Mindset Coaching?

Nutrition + Mindset coaching with Alex is especially beneficial for individuals, particularly women, who have a history of chronic dieting, feel like they’ve exhausted various nutrition approaches, and may also have specific goals related to changing their overall body composition. 

For those who’ve felt trapped in the cycle of restrictive diets, a nutrition coach provides a refreshing and sustainable alternative. The focus on mindset, coupled with personalized guidance, is particularly refreshing for those looking to break free from the frustration of constantly feeling like they are “spinning their wheels.” 

Beyond body composition goals, nutrition coaching is versatile and can benefit anyone seeking a more balanced and positive approach to their relationship with food! It becomes a valuable tool for those ready to embrace a holistic journey towards improved well-being, where both physical and mental health are equally prioritized.

Different Phases of Nutrition 

For most people, being in a chronic calorie deficit (whether intentional or not) can lead to unwanted long-term effects like nutrient deficiencies, sleep disruptions, hormone irregularities, decreased bone density, and more. Instead, a common approach – especially when it comes to changing body composition – is to cycle through different phases of nutrition to optimize the metabolism and ensure one’s health is at the forefront. This helps prioritize goals and often results in more efficient & effective progress. 

These phases include maintenance, reverse diet, calorie deficit (often referred to as “cutting”), and calorie surplus (often referred to as “bulking”).

Maintenance Phase

In the maintenance phase, the focus is on sustaining your current weight and health. It involves consuming the appropriate amount of calories to support your body’s needs without significant weight loss or gain. This phase is crucial for establishing a stable foundation and maintaining the progress achieved. For most active women, this often means 2,000 calories or higher on a regular basis!

Reverse Dieting

Reverse dieting involves gradually increasing calorie intake after a period of restriction, such as an intentional deficit/weight loss phase. The goal is to improve your metabolism and biofeedback (energy levels, sleep, digestion, stress management, menstrual cycle, & hunger cues), and create a sustainable approach to eating. It’s a mindful transition aimed at preventing rapid weight regain while fostering a healthier relationship with food along the way. This approach often works really well for those who have been chronically dieting (e.g. eating 1,200-1,800 calories for months or even years) who may be somewhat fearful of increasing caloric intake.

Deficit Phase

The deficit phase is commonly associated with fat loss goals. Here, calorie intake is intentionally reduced below maintenance levels to create an energy deficit, prompting the body to burn stored fat. A well-managed deficit, often with the guidance of a nutrition coach, supports safe and sustainable fat loss that stays off! Deficits can vary in depth (meaning how big of a deficit you are in) and length, and these factors are discussed with clients to establish a plan that is suitable for their lifestyle & needs.

Surplus Phase

The surplus phase involves intentionally consuming more calories than your body needs, typically in combination with strength training, to promote & facilitate muscle growth. It’s a strategic approach for individuals looking to build lean muscle mass and improve athletic performance. While some fat gain is unavoidable in a “bulking” phase, a controlled surplus ensures that the additional calories primarily contribute to muscle development rather than excessive fat gain.

How to Experience Nutrition + Mindset Coaching

There are so many free resources available online (which can be both helpful and overwhelming)! Alex love the Precision Nutrition blog, and if you are getting started with tracking macros, she has an Instagram post that gives you step-by-step instructions to get you started with some macro targets.

Alex’s Instagram has a ton of helpful posts, and you can always DM her if you are looking for something specific. 

Find Nutrition + Mindset Coaching Near You!

Alex and her team work with clients virtually, all over North America. You can find her on Instagram or via her website! She offers complimentary 60-minute Discovery Calls to get to know you & your goals and answer any questions you may have about coaching. 

Nutrition Advice from Alex

Use caution when assessing nutrition information (especially from celebrities, influencers, “doctors”, etc!), and if it seems “too good to be true,” promises unrealistic or “quick fix” results, requires you to purchase additional supplements or products, etc., then consider how it may or may not fit in with your lifestyle and goals. 

If you’re ever not sure about something, feel free to reach out to Alex via email or Instagram and she can help answer your questions and get you pointed in the right direction!

Resources to learn more about Nutrition & Mindset Coaching

  •  Precision Nutrition blog
  • “Flexible Dieting” by Alan Aragon
  • “More Than A Body: Your Body Is an Instrument, Not an Ornament” by Lexie & Lindsay Kite
  • “The Butter Dish” podcast
  • “UnF*uck Your Brain” podcast

Lasting Thoughts from Alex on Nutrition + Mindset Coaching

If you feel like you’re spinning your wheels & dealing with black/white thinking or self-sabotage when it comes to your nutrition and health, nutrition & mindset coaching may be just the solution! Guidance, accountability, insight, and compassion from a professional is the missing link for many people and can be the difference between feeling stuck, and finally reaching your goals. Don’t be afraid to seek out additional resources, or a qualified coach to help you take that first step towards a healthier, happier YOU! -Alex

A note from Jeanna: Thank you Alex for taking the time to share with us your incredible approach to nutrition by incorporating mindset coaching. I know first hand how hard it is to change habits, and fully appreciate the transformational benefits for mindset coaching to make true, lasting changes! I loved learning about your approach, what it is, how it works, the benefits, and the different types of phases! Thanks for taking the time to teach us nutrition + mindset coaching!

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