online lifestyle + macro coaching
Lifestyle Coaching with Dani is for those simply looking to improve their quality of life.
For some, that might mean losing excess weight to improve overall health & mobility; to others it could be working on their relationship with (or fear of) food. Whatever your goals might be, Dani has years of experience of helping those with all sorts of different backgrounds, needs and desires.
What Dani will be teaching you is not a quick fix, fad diet, or temporary program. It’s a lifestyle where you will acquire knowledge you’ll use the rest of your life.
You will learn: how to improve your nutritional habits by using a flexible dieting approach (macro counting), how to make nutrition fit YOUR life (instead of making your life fit nutrition), as well as what type of and how much cardio is right for YOUR needs.
If desired, a training program will be developed which will be customized to your needs and goals. You will not be asked to complete an unrealistic amount of workouts per week. This will be tailored to your lifestyle and what you will adhere to in the long-run.
*Note – All programs include cardio and supplement recommendations.
Lifestyle Coaching: Nutrition Only
*Reverse dieting will also be used when appropriate, timing determined on an individual basis.
Premium Lifestyle Coaching: Training + Nutrition
*Reverse dieting will also be used when appropriate, timing determined on an individual basis.
*A new custom training split will be given every 4-6 weeks
Custom Training Only
1 custom split (6 weeks)
2 custom splits (12 weeks)
3 custom splits (18 weeks)
4 custom splits (24 weeks)
No. You will instead be receiving macro targets to reach for each day as well as recommendations on how to split them up per meal.
However, it is recommended that upon receiving your macros, you create your own meal plan that gets you to those macros for the day, which will help you have some sort of structure and ensure macro targets are reached.
We will communicate through as website called MyCoach+. You will create a profile and will be assigned a specific form to fill out each week. This form will consist of questions regarding your current measurements, what macros you hit the past week, how you’re feeling mentally/physically, how your workouts are going, what your appetite is like, any questions you may have for me, etc. I will reply in the space provided under each section with my notes and recommendations going forward.
I ask that you prepare to share personal details with me on anything that could be relevant to your progress. With this process being 100% online, it is important that communication is always open and honest in all aspects. The more details I know about what’s going on in your life, the more invested I will be able to be in your goals and results.
Once you receive your starting program, you will send me an update once per week on an assigned day. All updates must be sent in prior to 1pm on their assigned day in order to ensure same-day reply. Updates sent in past 1pm will receive a reply the following day unless it is a weekend. These updates are to be thought as like your weekly appointment with me. Regardless of how your adherence has been the previous week, I still expect an update from you for accountability purposes.
All clients will receive my Dani K Fit manual that goes over topics such as what you need to start counting macros, how to use My Fitness Pal, how to track them while eating out, how to track alcohol calories, traveling tips, and much more.
You will also need to be patient and prepared to make mistakes as you first get going. Learning how to count macros is a process that can only be done through trial and error on your end. I will not be able to hold your hand through counting every single gram, therefore it’s vital that you learn to be independent in this area and take the time to learn the process as you go.
Monthly payment plans are not allowed at this time. The least amount of weeks you can purchase at one time is 12. The more weeks you purchase up front, the more you will save in the long run.
The least amount of weeks you can sign up for at one time is 12. However, it is highly recommended to plan on working together for a minimum of 6 months or more, especially if you are in need of a long reverse diet.
I work with clients who are looking for a lifestyle change and are ready to commit for the long haul, not with those who are looking to just lose a few pounds for a special occasion coming up in a short amount of weeks.
To confirm, you will first need to fill out the Dani K Fit New Client Questionnaire so I can understand your dieting history and roughly where your metabolism lays. At one point or another, eventually most all clients will go through at least a small reverse diet in order to make leeway on their metabolism.
You can expect to start with/eventually reverse diet if you fall within one of the following situations:
- You’ve been dieting for an extensive amount of time and can’t seem to lose any more weight
- You’ve been consuming a low amount of calories on a regular basis for months/years (realizing it or not) and still have a decent amount of weight you’re wanting to lose
- You have a negative relationship with food and you’re afraid to eat/eat more
- You want to add muscle (aka get toned)
- You want to grow your booty
- You want to work towards eventually competing in bodybuilding/bikini competition
Only if you purchase them. You get the option to purchase programs that either do or don’t include the custom workout splits.
Programs that do include the custom workouts splits are more expensive because of the amount of time and effort that goes into creating them for each individual.
These programs are very detailed and include the following: Exact exercises to do in a specific order, number of sets, number of reps, amount of time to rest in between each set, warm up routines, and an extensive FAQ document (11 pages) that should cover all of your workout and weight training questions.
You will also know which exact days to go heavier and which exact days to lift lighter.
For a more affordable route, check out my non-custom downloadable workouts that can be found on my website.
This number will be one that you and I decide on together, one that is realistically attainable for your lifestyle and schedule.
I recommend planning on a minimum of 2 days per week for just lifting alone, not including any assigned cardio/yoga etc. The most days per week one might lift would be 6, but is more for advanced lifters and competitors.
Yes. My programs are designed with machines and equipment that are found only in gyms. At this time I do not offer custom at-home workout programs.
If there are certain exercises on your program with equipment that your gym might not have, please let me know and I will modify accordingly.
Yes. Because cardio goes hand-in-hand with nutrition and your metabolism, specific plans are included in all programs offered, even if you do not purchase the custom workouts.
However, not everyone will need cardio. The type and amount will be specific to you and your goals.
All programs include a recommended vitamin & supplement plan. I suggest planning on at least purchasing protein powder, as it will be difficult for you to reach your protein goals without going over on your fats.
Other items will be listed, but will not be mandatory as they are only recommendations.
If you are pregnant or are planning to get pregnant, this will be taken into consideration when customizing your plan.
All clients will be placed in my private Facebook group for more accountability and to create a team atmosphere. It is yours to use at your disposal, and can be a great way to get meal ideas and other tips from experienced macro counters and flexible dieters who are also currently working with me.
If your program includes nutrition/macros, you will receive my Dani K Fit Manual, that goes over topics such as what you need to start counting macros, how to use My Fitness Pal, how to track them while eating out, how to track alcohol calories, traveling tips, and much more (a 24 page document).
Also within that manual are recommended podcasts that discuss Flexible Dieting & Reverse Dieting.
Absolutely. This flexible dieting plan is perfect for those who travel often and need something that is going to work with their hectic and inconsistent schedules.
A food scale, a scale to weigh yourself on, measuring tape for body measurements, protein powder, and food storage containers.
If you travel often, I recommend using Icon Meals (discount code: doitlikedani) as well as purchasing some sort of travel cooler to bring your own meals along (I recommend the brand Six Pack Bags).
If you purchase the custom workout plan, you will need a gym membership and then also most likely I will have you get a hip circle ($20-25).
Ultimately the less alcohol you consume on a regular basis the better progress you will see. However, if social drinking is a part of your lifestyle, than the answer is yes (in moderation). You will be given calculations on how to account for alcohol calories properly.
You will be provided with several food lists that are simply recommendations but not mandatory. The lists will break foods out into their macro categories so you can learn which foods have which macros. Ultimately you get to decide which exact foods are going to get you to your macro goals.
Yes. If you purchase the custom training program, just make sure I have a clear understanding of how “new” or inexperienced you are to the weights. I will tailor your programs to ease you into the process.
They will vary between 45 minutes to 1:15 max, depending upon your fitness levels and goals. I’m only referring to weight training here, not any cardio added on top of this.
If I thought you needed more training I would program it for you. I program what I believe to be optimal. If you add more, you’ll prevent me from helping you progress. If you start off with 2-3 days per week of lifting and you later decide you’d like to increase to 3-4 days (and I feel that it’s an optimal decision) that is one thing.
I.e. do not go do a couple of CrossFit classes on the side.
Online Training Application
Now Accepting New Clients!
To inquire about online coaching services, please fill out the following application form. *ALL QUESTIONS REQUIRED*. Regardless of your physical starting point, I’m looking for those who are in the right mental state to begin this long term process. It’s important that you’re prepared for tough love as I am a coach who’s looking out for your best interest and to make the most of our time. If I feel that we’re on the same page with what is realistically attainable for your goals, you will be contacted shortly with current availability.
Once your personal program has been developed and received, there will be no refunds allowed.