If you are already a member, login and access the forum HERE. Please fill out the "Attention all NEW MEMBERS! Questionnaire" first. *Go to the bottom of this page for full instructions on how this works.
Please find below the following information
Who needs a nutrition consultation?
What our 1 & 3-month nutrition packages consists of
Plan philosophy
Price
How to signup
Accessing your membership
Are you in need of a sports nutrition consultation?
Are you a competitive athlete, looking to take your training to the next level?
Do research articles leave you confused with your many questions unanswered?
Are you overwhelmed by the many sport drinks, weight loss products and metabolic supplements available to consumers?
Do you want to lose weight pursuing triathlon training?
As a competitive endurance triathlete, holding a Master of Science degree in Exercise Physiology and a certification in Sports Nutrition, my passion lies in helping others pursue their fitness goals. Whether you are hoping to finish your first sprint distance triathlon or plan on racing at the Ironman World Championship in Kona, training for a three discipline sport can be very time-consuming. Similarly, sports nutrition is a challenging discipline in its own entity!
Based on the fundamentals of nutrient timing, controlling blood sugar levels and understanding the benefits of particular sport supplements, a nutrition consultation is highly recommended to individuals who aren’t quite sure how to set up a training and racing nutrition plan. Perhaps all you need is a new grocery list due to dietary restraints or an innovative quick and easy post-training recipe.
After evaluating your current nutrition, lifestyle, work and training routines, I will create a personalized nutrition plan to foster an improvement in your training and racing performance. Based on your weight loss and performance goals, I will teach you how to time your nutrition with your training, in an effort to feel more energetic during training. Alongside being more optimistic about your improved eating routine, all your questions regarding supplements, sport enhancing products and sport gels, bars and drinks will be answered.
If you’re currently training for an upcoming race, looking to drop extra weight or trying to comprehend sports nutrition articles, I will provide specific nutritional guidelines based on your personal fitness goals.
The BT Online Nutrition Coaching consists of a 1 or 3 month package of:
1 - Detailed First-time Nutrition Assessment You will fill out a detailed nutrition questionnaire located within the forum. This allows me to obtain a better understanding of your current nutrition plan in order to evaluate and assess your nutritional concerns. Within one week upon submitting of your nutrition questionnaire, I will post a write-up emphasizing what you are doing well, areas for improvement, foods that are lacking in the diet and necessary protein post-training recovery smoothies.
The one month package includes (but not limited to):
Quick breakfast ideas
Recipes (including a post training smoothie recipe)
A list of snack options
Sample daily meal plan
How to time your nutrition with your training. Specifically, post workout eating in order to effectively refuel, in addition to learning how to not feel the urge to overeat at meals/snacks.
Emphasis of protein in the diet, including a list of protein-rich foods for your diet.
When, how much and what to eat prior to workouts, specifically early morning and short workouts.
Supplement recommendations
Tips to control eating when eating out and the importance of choosing the right foods for your diet.
*UNLIMITED contact. All questions and concerns will be replied within 24-hours in your own one-on-one nutrition forum page.
2 - 2nd and 3rd Month Plan Re-Assessment (3 month program only) After 4-weeks of following your initial nutrition plan, you will fill out another questionnaire, in an effort to assess areas in which you may continue to struggle. Specifically, if you would like a more detailed nutrition plan, that would come 4-weeks following the initial consultation. The initial consultation allows me to look at your current diet and make any necessary changes in order to make you feel better on a daily basis, thus benefiting your training and allowing you to work harder. After the first 4-weeks, you will have a new understanding of how to eat like an athlete.
Weeks 5-8 will center on nutrient timing, specifically tailored to racing and training.
Weeks 9-12 we will discuss any additional concerns in your nutrition plan.
3 - Nutrition Logging Analysis You can only be given as much detail as the detail that you provide. Logging your nutrition with BT's Nutrition Logger will allow me to better answer your questions and will also allow a more 'finely tuned' assessment of your current nutrition and your nutrition plan. Plus, logging your nutrition will allow you to see exactly what you are putting into your body and when.
Logging you nutrition can be a little tedious as it requires daily logging of everything you eat, but if you need to get a handle on nutrition, it is worth it's weight in gold. It becomes a lot easier as you developer recipes and templates of foods you have eaten in the past to easily add to your log.
4 -Sample Meal Plan During the first month of your nutrition assessment, you will be provided with a sample meal plan to learn how to time your nutrition with your training. The meal plan provides 3 meals and several snacks and what and how much to eat before and after training. The sample meal plan will provide a few variations on the meal/snack so that you can modify and be flexible.
*Note, you will not be getting a sample meal plan every day of the month. You will take the sample daily eating template and use it everyday. I am always willing to give options for substitutions for foods and snacks.
5 - Grocery List Each meal plan will come with a general grocery list specific to the sample meal plan. The list will provide food items but not brand names. However, through your nutrition plan you will learn what to look for when shopping for groceries. The grocery list will provide many foods which should be included in your new nutrition plan.
6 - Recipes You will also be given several recipes at month 1 of the assessment (month 2 and 3 if requested) for meals and snacks specific to your meal plan. The recipes will include your favorite foods or foods which may be lacking from your diet.
7 - Unlimited Q&A in the forum. Ultimately, this is the best component of your nutrition program (regardless of package purchased). Rather than providing you with information and having you fine-tune your nutrition on your own, you have unlimited access to my services in order to perfect your triathlon nutrition.
Undoubtedly, you will have several questions along the way concerning your nutrition plan, dietary preferences or training and racing nutrition and as part of the nutrition package, you can ask them all here.
My philosophy behind sports nutrition is teaching a person how to understand the ways to keep your blood sugar stable throughout the day. Ultimately, my goal is teaching you how to time your nutrition so that you don't bonk during training and you have plenty of energy throughout the entire day.
Secondly, I believe in post-training nutrition, specifically a post-training smoothie (protein+carbohydrate liquid snack).
Lastly, I believe that you should never eliminate your favorite foods (i.e. ice cream, dark chocolate, sugary cereal) so long as they are heart healthy and do not contain high quantities of hydrogenated oils, high fructose corn syrup, trans fats. Because it is important to time your nutrition before, during and after training, there is a time for all kinds of foods in a daily diet.
It’s all about nutrient timing!
Pricing
3-Month Nutrition Program for Training and Racing Performance = $350
3-Month Nutrition Program for Weightloss = $350
1-Month Nutrition Program for Training and Racing Performance = $135
1-Month Program for Weightloss = $135
Discount for Performance Members
Current Bronze, Silver and Gold members can receive 15% off of the above prices. See the discount codes to apply at purchase.
Once we receive payment, we will configure your membership and send you instructions to start the program.
By using this website and signing up for this nutrition package, you have chosen to abide by our Restrictions and Terms of Use.
One week later, you will receive your initial monthly analysis, meal plan, grocery list and a few recipes. These will be posted in the SAME thread that you posted your questionnaire on.
Post any questions that you have in your personal thread. If you log your nutrition, I can reference that too in answering questions. Questions will be answered 24-48 hours after the initial post.
At the beginning of the 2nd and 3rd month, you will submit the 4 Week Re-Evaluation Form in your ORIGINAL thread if you signed up for the 3 month program.
Re-evaluations will be written up and posted one week later.
Master of Science- Exercise Physiology Certified Sports Nutritionist (International Society of Sports Nutrition) USAT Florida Region Director USAT Level-1 Coach 2007 Ironman World Championship Qualifier
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NEW! Online Nutrition Coaching Membership
If you are already a member, login and access the forum HERE.
Please fill out the "Attention all NEW MEMBERS! Questionnaire" first.
*Go to the bottom of this page for full instructions on how this works.
Please find below the following information
Are you in need of a sports nutrition consultation?
Are you a competitive athlete, looking to take your training to the next level?
Do research articles leave you confused with your many questions unanswered?
Are you overwhelmed by the many sport drinks, weight loss products and metabolic supplements available to consumers?
Do you want to lose weight pursuing triathlon training?
As a competitive endurance triathlete, holding a Master of Science degree in Exercise Physiology and a certification in Sports Nutrition, my passion lies in helping others pursue their fitness goals. Whether you are hoping to finish your first sprint distance triathlon or plan on racing at the Ironman World Championship in Kona, training for a three discipline sport can be very time-consuming. Similarly, sports nutrition is a challenging discipline in its own entity!
is highly recommended to individuals who aren’t quite sure how to set up a training and racing nutrition plan. Perhaps all you need is a new grocery list due to dietary restraints or an innovative quick and easy post-training recipe.
Based on the fundamentals of nutrient timing, controlling blood sugar levels and understanding the benefits of particular sport supplements, a nutrition consultation
After evaluating your current nutrition, lifestyle, work and training routines, I will create a personalized nutrition plan to foster an improvement in your training and racing performance. Based on your weight loss and performance goals, I will teach you how to time your nutrition with your training, in an effort to feel more energetic during training. Alongside being more optimistic about your improved eating routine, all your questions regarding supplements, sport enhancing products and sport gels, bars and drinks will be answered.
If you’re currently training for an upcoming race, looking to drop extra weight or trying to comprehend sports nutrition articles, I will provide specific nutritional guidelines based on your personal fitness goals.
The BT Online Nutrition Coaching consists of a 1 or 3 month package of:
1 - Detailed First-time Nutrition Assessment
You will fill out a detailed nutrition questionnaire located within the forum. This allows me to obtain a better understanding of your current nutrition plan in order to evaluate and assess your nutritional concerns. Within one week upon submitting of your nutrition questionnaire, I will post a write-up emphasizing what you are doing well, areas for improvement, foods that are lacking in the diet and necessary protein post-training recovery smoothies.
The one month package includes (but not limited to):
2 - 2nd and 3rd Month Plan Re-Assessment (3 month program only)
After 4-weeks of following your initial nutrition plan, you will fill out another questionnaire, in an effort to assess areas in which you may continue to struggle. Specifically, if you would like a more detailed nutrition plan, that would come 4-weeks following the initial consultation. The initial consultation allows me to look at your current diet and make any necessary changes in order to make you feel better on a daily basis, thus benefiting your training and allowing you to work harder. After the first 4-weeks, you will have a new understanding of how to eat like an athlete.
Weeks 5-8 will center on nutrient timing, specifically tailored to racing and training.
Weeks 9-12 we will discuss any additional concerns in your nutrition plan.
3 - Nutrition Logging Analysis
You can only be given as much detail as the detail that you provide. Logging your nutrition with BT's Nutrition Logger will allow me to better answer your questions and will also allow a more 'finely tuned' assessment of your current nutrition and your nutrition plan. Plus, logging your nutrition will allow you to see exactly what you are putting into your body and when.
Logging you nutrition can be a little tedious as it requires daily logging of everything you eat, but if you need to get a handle on nutrition, it is worth it's weight in gold. It becomes a lot easier as you developer recipes and templates of foods you have eaten in the past to easily add to your log.
4 - Sample Meal Plan
During the first month of your nutrition assessment, you will be provided with a sample meal plan to learn how to time your nutrition with your training. The meal plan provides 3 meals and several snacks and what and how much to eat before and after training. The sample meal plan will provide a few variations on the meal/snack so that you can modify and be flexible.
*Note, you will not be getting a sample meal plan every day of the month. You will take the sample daily eating template and use it everyday. I am always willing to give options for substitutions for foods and snacks.
5 - Grocery List
Each meal plan will come with a general grocery list specific to the sample meal plan. The list will provide food items but not brand names. However, through your nutrition plan you will learn what to look for when shopping for groceries. The grocery list will provide many foods which should be included in your new nutrition plan.
6 - Recipes
You will also be given several recipes at month 1 of the assessment (month 2 and 3 if requested) for meals and snacks specific to your meal plan. The recipes will include your favorite foods or foods which may be lacking from your diet.
7 - Unlimited Q&A in the forum.
Ultimately, this is the best component of your nutrition program (regardless of package purchased). Rather than providing you with information and having you fine-tune your nutrition on your own, you have unlimited access to my services in order to perfect your triathlon nutrition.
Undoubtedly, you will have several questions along the way concerning your nutrition plan, dietary preferences or training and racing nutrition and as part of the nutrition package, you can ask them all here.
My philosophy behind sports nutrition is teaching a person how to understand the ways to keep your blood sugar stable throughout the day. Ultimately, my goal is teaching you how to time your nutrition so that you don't bonk during training and you have plenty of energy throughout the entire day.
Secondly, I believe in post-training nutrition, specifically a post-training smoothie (protein+carbohydrate liquid snack).
Lastly, I believe that you should never eliminate your favorite foods (i.e. ice cream, dark chocolate, sugary cereal) so long as they are heart healthy and do not contain high quantities of hydrogenated oils, high fructose corn syrup, trans fats. Because it is important to time your nutrition before, during and after training, there is a time for all kinds of foods in a daily diet.
It’s all about nutrient timing!
Pricing
3-Month Nutrition Program for Training and Racing Performance = $350
3-Month Nutrition Program for Weightloss = $350
1-Month Nutrition Program for Training and Racing Performance = $135
1-Month Program for Weightloss = $135
Discount for Performance Members
Current Bronze, Silver and Gold members can receive 15% off of the above prices. See the discount codes to apply at purchase.
Once we receive payment, we will configure your membership and send you instructions to start the program.
By using this website and signing up for this nutrition package, you have chosen to abide by our Restrictions and Terms of Use.
What happens after you signup?
Who I am Resume
Marni Rakes, M.S.
Master of Science- Exercise Physiology
Certified Sports Nutritionist (International Society of Sports Nutrition)
USAT Florida Region Director
USAT Level-1 Coach
2007 Ironman World Championship Qualifier
Read my nutrition articles
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