NBC-HWC · Nutrition, sleep and stress coaching
You already know what to eat. That was never the problem.
Most of my clients have done Whole30, counted macros, downloaded the app, and lost the thread by week three. Willpower wasn’t the missing piece. Nobody ever helped them build the habits underneath, and that’s the part I coach.
No meal plans, no food rules, and no lecture about the wine.
A bad week isn’t failure, it’s information.
When you tell me the week didn’t go well, I’m not going to tell you to try harder. I’m going to say that’s useful, and then we’ll work out what happened and what needs to change.
If you’re tired of starting over
Three things I hear on almost every first call.
“I’ll just quit again.”
You might drift at some point, and almost everyone does. What matters is what happens next. We plan for the hard week before it arrives, so a few bad days become something we troubleshoot rather than the reason you give up.
“I don’t want to give up the food I love.”
Then don’t. I have never asked a client to cut out a food group and I won’t start with you. We work on how your week is built, not on what you’re allowed to enjoy in it.
“I’d be embarrassed to tell you how I actually eat.”
I’ve heard it all before. Drive-thru four nights running, cereal for dinner, half a sleeve of crackers standing at the counter. None of it is new to me, and none of it changes how I talk to you.
What a health coach actually does
Not a meal plan. Not a lecture. A partner for the part that never sticks: the habits, the schedule, and the follow-through.
What I do
I coach behavior. We look at how your week is built, where it frays, and what one change would make the next week easier. I don’t write medical meal plans, treat diagnosed conditions, or hand you a list of foods you can’t have. You already know plenty. My job is helping that knowledge show up on a Tuesday when you’re tired.
Where you are now
You know what “better” looks like. You’ve started over more times than you want to count. A good week feels possible until a hard one arrives, and then the whole thing unravels because nobody helped you plan for that part.
What you leave each call with
One clear next step for the week ahead—small enough to survive a bad day. After the call, I send a short written follow-up so the next step isn’t lost by Thursday. Next time we meet, we look at what happened and adjust.
Three months from now, the aim is a week that holds without white-knuckling—and habits sturdy enough that you don’t need a coach forever.
On a GLP-1? You still need the other half.
Medication takes care of appetite. It doesn’t take care of what happens once the dose settles, or after you come off it. That part is habits, and most people are working it out alone.
Eating enough, not just less
When nothing sounds good, getting enough protein and real food in becomes a skill of its own. We build a short list of things you can actually finish on a low appetite day.
Holding on to muscle
Losing weight quickly raises the stakes on protein and strength work. We keep both on the map while the scale moves.
Habits that outlast the prescription
Your prescription may be temporary. The routines you build alongside it are what decide where you end up afterward.
I don’t prescribe, adjust, or advise on medication of any kind. That’s between you and your prescriber. I work on everything around it.
Coaching packages
Three months from now, you’re not starting over again. You’re someone whose week mostly holds—even the messy ones—because the habits underneath finally have a place to live. Every package is that same work. You choose how often we meet.
In every package
- Three months of 1:1 coaching, paid once
- Personalized Nutrition Guide: a short call, then a written guide in 24 to 48 hours ($59 on its own)
- Email support between calls
- Full refund within 7 days of your first call
Choose how much support you want along the way:
Essential
About 6 calls · every other week
$339
One-time · 3 months of coaching
- A 25 to 30 minute call every other week
- Enough support to stay in motion without a weekly meeting
Standard
About 12 calls · every week
$579
One-time · 3 months of coaching
- A 25 to 30 minute call every week
- Catches a slow week early, before it becomes another restart
Premium
About 24 calls · twice a week, plus texting
$999
One-time · 3 months of coaching
- Two 25 to 30 minute calls every week
- Daytime texting so a hard day does not wait until the next call
- Meal ideas built around what you actually like
- A shopping list you can take to the store
Premium includes meal ideas rather than a meal plan, because as a coach and not a dietitian I don’t write prescriptive plans. What you get instead is a set of real options built around your preferences, with a shopping list to match. Finishing any package gives you access to the veteran member rate: discounted ongoing coaching, with nothing that renews automatically. Secure checkout is handled by Stripe.
Not ready for three months?
Start with the piece that costs least to try.
Personalized Nutrition Guide
We talk for 20 to 30 minutes about your goals, your week, and what you’ve already tried. Within 24 to 48 hours I send you a written guide built from that conversation, not a template with your name typed at the top.
- A 20 to 30 minute one-on-one call
- Written guide delivered in 24 to 48 hours
- Built around your goals and your actual schedule
- Yours to keep
I’m Kirsten.
I’ve been in sport my whole life, and for a good stretch of it I was a coxswain who was never quite small enough.
I steered boats in high school and college, and there was always a quiet pressure to weigh less. Rebuilding my own relationship with food took years. It was on the other side of that work that I understood I wanted to help other people do the same.
Then I found CrossFit and the question changed. I got curious about what my body could do, which turned out to be far more interesting than what it looked like, and far more useful than whatever the scale said that morning.
I’m also a fire lieutenant, so I know what it is to build habits around a schedule that doesn’t cooperate.
That’s why I coach the way I do. I’m not going to hand you a protocol and tell you to follow it. You’re the expert on your own life: your schedule, your family, your history with food, everything you’ve already tried and quietly abandoned. My job is to ask better questions, listen for what’s actually in the way, and help you find changes small enough to survive a real week. You choose the direction, and I’ll keep you honest about getting there.
That’s what National Board Certified coaching is: a partnership rather than a prescription. It works on nutrition, and it works just as well on sleep and stress, which usually do more damage to your eating than any shortage of willpower. Which is why most of my time goes to the least glamorous part of this work, and what happens at six o’clock on a Wednesday when you’re tired, nothing is thawed, and the plan you made on Sunday has stopped being relevant.
Credentials
- National Board Certified Health And Wellness Coach (NBC-HWC)
- Precision Nutrition Level 1 Certified
- Precision Nutrition Level 2 Master Health Coach
- CrossFit Level 2 Trainer (CF-L2)
- USA Weightlifting Level 1 (USAW-L1)
- Sleep, Stress Management & Recovery Certified
- Owner, KT Nutrition LLC
Questions people ask first
What if it turns out not to be what I expected?
You get your money back in full. Tell me within seven days of your first coaching call, and that's the same on every package. You don't owe me an explanation and there are no hard feelings. I'd rather you put the money somewhere it actually helps you.
Are you a dietitian?
No. I'm a National Board Certified Health And Wellness Coach, which means I don't write medical meal plans, treat diagnosed conditions, or provide medical nutrition therapy. If that's what you need, I'll say so and help you find a registered dietitian. What I do is coach behavior: the habits, the schedule, and the follow-through that decide whether anything you already know actually happens.
Are you going to make me give up carbs, sugar, or wine?
No. Restriction is usually why the last four attempts ended. We work with what you actually eat, and change how your week is built around it.
What happens when I fall off?
You will at some point, and it isn't a crisis. We plan for the hard week before it arrives, so a rough stretch becomes something we troubleshoot on your next call instead of the reason you quit.
Do you work with people on GLP-1 medications?
Yes, and gladly. I don't prescribe, adjust, or advise on medication in any way. I work on everything around it: eating enough, protecting muscle, sleep, and habits sturdy enough to outlast the prescription.
What happens after the three months?
You get details on the veteran member rate, which is discounted ongoing coaching for people who've completed one of these packages. Nothing renews automatically, so it's a decision you'd make deliberately once you've seen what the work is like.
How much time does this take each week?
Your call, plus whatever the one habit we're working on costs you. If a change takes more time than you actually have, it's the wrong change and we pick a different one.
Book a free discovery call
Thirty minutes at no cost, and no pitch. If I’m not the right fit for what you need, I’ll say so and point you somewhere better.
Prefer to just book it?
Pick a time that works and we’ll talk. Nothing to prepare.
Choose a timeOpens booking. Takes about a minute.
Or email me directly at kirsten@kirstentherrien.com.