top of page

N O U R I S H

N O U R I S H

N O U R I S H

Group Coaching Program
_DSC1060.jpg
_DSC0996.jpg
_DSC1121.jpg

Discover How to Drop Dress Sizes, Boost Your Energy, Lower Your Stress, and Get the Body You’ve Been Wanting

All Without Giving Up the Foods You Love

Introducing
NOURISH THUMBNAIL.png

A nutrition program that gives you complete confidence in knowing what and how to eat for weight loss

NOURISH is a 8-week nutrition program that walks you through simple, practical steps so that you can lose weight with ease and keep it off for good

Portion your meals with ease

Create healthier routines for consistency

Understand food labels to make healthier choices

Tired of your eating habits controlling you and preventing you from reaching your goals?

You're in the right place if you've ever wondered
  • How much is too much to put on my plate?

  • What food or ingredients should I stay away from for weight loss or better health?

  • What should I eat while at a restaurant that won't get me off track?

  • How do I create a routine that keeps me consistent?

  • How do I cook more healthy meals for me and my family?

YOU'RE JUST WEEKS AWAY FROM BETTER EATING HABITS & KNOWING EXACTLY WHAT TO EAT FOR WEIGHT LOSS

This program will show you that you can actually lose weight, improve your eating habits, and live a healthier lifestyle without restricting foods and losing who you are just for weight loss.

IMAGINE WHAT IT WILL FEEL LIKE TO...

  • GET THE GUIDANCE YOU NEEDED TO REACH YOUR IDEAL WEIGHT 

  • BE MORE CONSISTENT WITH HEALTHIER HABITS LIKE MEAL PREP & WORKING OUT

  • KNOW HOW TO READ A FOOD LABEL TO MAKE BETTER FOOD CHOICES

  • FIT BACK INTO “THAT DRESS” OR “THOSE PANTS” AGAIN

  • BE FREE OF THE WEIGHT THAT HOLDS YOU DOWN AND TO FEEL CONFIDENT IN YOUR SKIN

  • BUILD A ROUTINE THAT HELPS YOU SHOW UP FOR SELF, WITH MORE TIME AND ENERGY TO STILL BE THE MOM YOU DESIRE TO BE

DSC_0590.jpg

"Knowing what to eat everywhere has been an amazing lifestyle change for me. It has allowed me to enjoy life & food, without depriving myself like I did with diets"

- DR. MICAELA @MELANATEDMANIFESTATION

Mindset 

4 Pillar Approach 

Nutrition 

Self Care

Movement

noun-runner-3961180-01_edited.png
Weekly Live 

COACHING TOPICS

NOURISH is a nutrition program that helps you lose weight for good by improving your eating habits and creating routines that keep you consistent in your weight loss journey.

  • 8 weekly coaching calls

  • Fat Burning ​Meal Plan

  • Meal Builder Guide

  • On-demand videos on nutrition, health, and wellness

  • Access to 100+ family friendly recipes

  • 30-minute fat burning, home workouts

  • Weekly challenges for accountability

  • Community for support & motivation

BSM Weekly Lesson Check-In (2).png
Realistic Goal Setting

Learn how to set yourself up for success by creating goals that reflects where you currently are in your weight loss journey, your current challenges, and the actual time, energy, and effort you have to commit to reaching your goals

  • How to be realistic with setting and reaching your goals

  • Identify barriers and challenges to plan for failures

  • How to define your “why” and use it for motivation

  • How to create goals that work for your time, energy, and effort

DSC_0562.jpg
_DSC1121.jpg
Eat for Weight Loss

Learn what to eat and how much of it to eat to improve your eating habits, weight, and health. Also learn what to avoid and how to eat while eating out so you don’t derail any progress.

  • How to choose your food for better quality without restrictions

  • How to portion your food using my Plated 3-2-1 method for weight loss and better health

  • How to read labels to make better food choices and avoid ingredients that can hurt your weight loss progress

  • How to handle take-out, vacations, and outings without derailing your progress

Build Consistency

Learn how to create and implement a routine that keeps you consistent in your eating habits, exercise routine, and self-care.

  • Building a healthy mindset and how to nurture it for consistency and motivation

  • How to meal plan and prep

  • Time management audit and routine creation

  • How to create a weight loss strategy that works for your lifestyle and helps you overcome known challenges and barriers

  • How to effectively maximize your workout with little to no time

_DSC0996.jpg
DSC_0489.jpg

Bonus: How to Build a Meal Prep Routine 

Learn how to save time and money, while building a consistent routine that helps you stay on track with a well balanced diet and cook healthier meals for you and your family.

AFTER NOURISH YOU WILL BE ABLE TO

Portion Control

Use portion control to improve your eating habits

Eat with Confidence

Eat out and stay on track with your weight loss progress

Read a Food Label

Read a food label to make better decisions about the foods you eat

Eat Better Ingredients

Identify food ingredients that are harmful to your weight and health

Be More Consistent

Be more consistent with meal prep and your exercise routines

Maintain Weight Loss

Know exactly what to do to lose and maintain your weight

The program is BOMB! It helped me get on the right track and stay there. Once you know the formula you can always find your way back

- Pollie T, Wife & Mom of 2

GETTING STARTED IS EASY, HERE IS HOW IT WORKS

Simply enroll in the course, use my I-C-P method, and eat with confidence while losing weight

Step 1

Join

As soon as you enroll you get access to on-demand videos, workouts, the Facebook community, and Planned Eats recipes.

Step 2

Use the        Method

I-C-P

Easily identify better quality foods, check it against the exclusive Virtuous Bodies meal guidelines, and portion your food for better results and health.

Step 3

Eat with Confidence

When you pair knowing what to eat for better results with the right portion you're ready to tackle your eating habits and truly eat for weight loss

DON'T TAKE MY WORD FOR IT

Check out what my client's have to say... 

AN INVESTMENT WITH OPTIONS

ONE TIME PAYMENT
$750

2 MONTHLY PAYMENTS
$375

As a nutritionist for the last 5 years I have used the same framework that helped me naturally lose 45 lbs., with each of my C-section pregnancies, to help dozens of moms eat for better results without restrictions and jeopardizing their taste buds, while also creating routines in their home that kept them consistent with their workouts, meal prep, and self care routines.

As a result clients have lost inches, dropped dress sizes, improved their overall health, and gained the confidence they needed to lose the weight for good.

I combine my experiences of being a board-certified clinical pharmacist, mom, and experiences as a nutritionist to give clients a comprehensive approach to sustainable weight loss.

Simply enroll in NOURISH so that you too can successfully lose weight.

_DSC1035.jpg

"Dr. Tamara gave me everything I needed! I now know how to portion my food, plan my meals, meal prep, and read food labels to be able to stay away from harmful ingredients"

- Evette C, Wife & Mom

WHAT WILL THESE TYPE OF RESULTS DO FOR YOUR LIFE?

  • Change your life for the better

  • Drop 10-20 lbs., inches, and dress sizes

  • Better confidence in the way you look and feel

  • A consistent routine for continued and sustainable weight loss

  • More energy and time to tackle a healthier lifestyle

  • Healthier habits for you and your family

_DSC1127.jpg

What makes NOURISH different from other programs and Meal Plans?

NOT ANOTHER MEAL PLAN

Not another meal plan, but a strategy and process that walks you step-by-step through how to choose better foods that will support a healthier lifestyle and help you meet your goals regardless if you’re on the go or at home.

EASY AND PRACTICAL

Practical tools for portion control and improving your eating habits so that change is seamless and not a headache.

LEARN THE WHY BEHIND THE STRATEGY

There are no secrets held back, I walk you through my step-by-step strategy and help you understand the “why” so that you value the importance and significance

STRATEGY THAT CAN BE USED OVER & OVER AGAIN

Timeless strategy for weight loss that incorporates your mindset, nutrition, movement, and faith to help you build consistency and confidence along your weight loss journey regardless of where you are in your journey.

GUIDED
STRATEGY

SIMPLE, SMALL CHANGES

ACCOUNTABILITY & SUPPORT

HEALTHIER
CHOICES

Still wondering if this is for you?

This is for you if you...
  • Want easy, practical tools that will help you learn to portion your food and improve your eating habits.

 

  • Have a willingness to change and are open to new things that will help you change for the better

 

  • Don’t want to keep starting over with no plan in place to ever get started again

 

  • Don’t want another weight loss plan that just isn’t practical for you and your lifestyle

 

  • Want a routine that keeps you consistent with your workouts and meal prep

 

  • Want more energy and time to tackle you needs

This is not for you if you....
  • Have not quite come to terms with wanting to change your lifestyle

  • Are not open to trying new things

  • Are not ready or willing to step out of your comfort zone

  • Want to use macros to guide your food choices

  • Are not open to using portion control eat with confidence

FREQUENTLY ASKED QUESTIONS 

  • Are payment plans available?
    Payment plans are available and can be broken down into 2 payment installments.
  • Are payments refundable?
    All payments are non-refundable and non-transferable. Services must be rendered within 7 days of purchase for group coaching programs and within 14 days from the date of purchase of 1:1 coaching programs.
  • Are programs transferable?
    Services will only be provided to the client who signed and agreed to the service agreement. Services are non-transferable. Services must be rendered within 7 days of purchase for group coaching programs and within 14 days from the date of purchase of 1:1 coaching programs.
  • How long will it take me to start seeing results
    Your results will depend on your mindset and consistency. If you have a “can do” mindset, are willing to change, and make a conscious decision to show up daily with the time, energy, and effort you have to give to each day you will reach your goal. Science tells us that you can achieve ~2 lb. weight loss weekly if you maintain a caloric deficit of at least 500 kcal a day. Which means that on average clients can lose at least 15 lbs. over 8 weeks. Resources like my meal builder will help you choose the better quality food for weight loss, my label guidelines helps you compare food and restaurant labels to help you choose the healthier option, and my PLATED 3-2-1 method helps you portion your food for weight loss. So I have fool proofed my framework to be simple, easy, and practical for all moms to lose weight, improve their eating habits, and build a consistent routine so that you can make this a lifestyle.
  • Will I have to go on a diet?
    Dr. Tamara does not believe in “diets”. Dr. Tamara teaches her clients how to use food tracking and label reading to guide their food choices to build a healthy, sustainable lifestyle. Diets are not realistic and therefore can prevent long term, sustainable weight loss.
  • Is there a meal plan?
    Yes, I provide my fat burning meal plan that starts you on a 10-day natural detox and progresses to a balanced meal plan over an 8 week course. The detox starts with vegetables, certain fruit to keep your sugar content controlled, small amounts of complex carbs, and protein. I’ve designed the natural detox to be filling and tasty. All recipes are tried and tested in my home and with my family, so you can kill two birds with one stone by cooking one meal for you and your family while actively detoxing.
  • Are the recipes kid-friendly?
    All recipes provided within Planned Eats have been kid and hubby tested and approved. Not only by my family, but from other member and client families as well.
  • Do you have a vegan/vegetarian meal plan?
    There are vegan/vegetarian options inside the Planned Eats database, but in full transparency they are limited. But guidance can be provided for a meal plan if you are vegan or vegetarian.
  • How long will it take me to meal prep a meal from a recipe inside of Planned Eats (recipe database exclusive to clients)?
    The average meal time for Recipes inside Planned Eats is 30-60 minutes.
  • Do I need to exercise to see results?
    I always encourage at least (2-3) 30 minute workouts weekly, however exercise is not required to see results. If you are not able to exercise I only ask that you track your steps and will encourage you to slowly increase your steps over the course of the program. Steps increase your NEAT (non-exercise activity thermogenesis) and when paired with a balanced diet while in a caloric deficit you can absolutely lose weight. I've had one client lose 20-25 lbs. by just walking with her kids in a stroller at least twice weekly and another who lost 13 lbs. in the first 2 weeks of NOURISH without any exercise. Remember, 80% of weight loss is dependent on what and how much you’re eating. If you can maximize on improving your eating habits you’ll reach your goal!
  • Do I need any equipment for exercise?
    You only need a light-weight (5-10 lbs.) and a heavy-weight (10-20 lbs.) dumbbell.
  • What services do you offer?
    I currently offer group nutrition coaching services to new clients. My signature group coaching program, NOURISH, enrolls quarterly every January, April, July, and October. NURTURED is a VIP day offered for a more customized and tailored solution to your specific weight loss or health/wellness needs.
  • Once I apply for coaching services, how long does it take to receive an response?
    Great question! Your application is reviewed within 2 business days of submission. You will receive an email and link to a video detailing pertinent findings of your application and whether or not you would be a good fit for TRANSFORMED 1:1. Upon acceptance of a spot as a TRANSFORMED client, you will have 48 hours to enroll before your spot is released.
  • What is a customized weight loss plan?
    A customized weight loss plan is designed to provide clients with an outline of how to reach their desired result using both nutrition and exercise. Each plan comes with customized macros, a weekly meal plan, and customized workouts tailored to each client’s taste buds, lifestyle, and desired goals. Each plan is designed to account for client’s past fear, failures, and barriers and provides actionable steps to prevent failure. Clients also are provided mindset exercises to affirm a positive mindset surrounding the changes required to reach their goals.
  • If I want to tone or gain weight, can I still sign up for coaching services?
    Yes, absolutely you can sign up. HOWEVER, if you have been undereating then you will likely need a reverse diet which may extend well after this cohort. Don’t know what a reverse diet is? Click here to learn more.
  • If I have been under eating and require a reverse diet, why will I need an extended cohort and what does that mean?
    Undereating for an extended period of time affects your body, hormones, and metabolism. Because you have either hit a weight plateau or are near one, you require a customized approach to slowly increasing your calories to give your body the appropriate amount of nutrition it needs to function and to be-energize your metabolism so that it is working more effectively. Want to learn more about reverse dieting, click here. 6-8 weeks is usually not enough time to reverse your diet and therefore an additional cohort may be needed. If this is recommended to your, Dr. Tamara will explain this to you in your application response.
  • Are there any supplements that I would need to purchase for any of the programs?
    There are no supplements or products that you are required to obtain desired results. As a Pharmacist I can recommend things such as multivitamins and probiotics to improve your overall health, but outside of natural vitamins I do not recommend any additional supplements or performance products.
Ready to go from...

not knowing what to eat to lose weight

to being completely...

confident in what to eat?

bottom of page