Meal Plans

This is for you if you are looking for structure, quickest results, and your main focus is to change your physique with an "I can do anything" mind set! For anyone who is goal and progress oriented and believes they are strong, dedicated, and perseverant. 

The custom meal plans are customized for you personally. They are built for your metabolism, your body, your life style, and your preferences! It is based off of your body weight, your height, your exercise level and other important key factors many other plans do not take into consideration. That is why NikelleFit plans work. They are made FOR YOU. 

 

The basis of the meal plan is macro counting- sticking to a certain number of carbs, fats and proteins every day to feed your body exactly what it NEEDS; nothing more, nothing less. Don't worry, its not complicated. The plan determines your macros AND the foods to eat to meet those macro goals EVERYDAY! Check ins are every Monday and if the plan needs to be adjusted, it will be! 

 

Something else these custom meal plans have that others don't is... It includes your favorite foods! Do you LOVE ice cream? It will be in your plan! There is a dessert EVERY NIGHT so you don't feel deprived. For me, thats the number one thing that keeps me from straying from my meal plan! 

 

Here is exactly what you get in a NikelleFit custom meal plan.

  • 6 full day meal plans. Each day has different food options so you never get bored and can plan accordingly. Each day includes 3 meals, 2 snacks, and a dessert to keep you full.

  • Macro chart and a carb cycle chart- (if choosing a weight loss plan

  • An entire explaination sheet that goes over your macros, how macros work, how carb cycling works, and an overview of your plan

  • Grocery list 

  • Recipes for the meals on your meal plan

  • A tips page to help you stay on track and make the process easier

  • Check ins every Monday for accountability and plan changes

  • Access to NikelleFit facebook page where all NikelleFit clients are added to create a great support system, share ideas, accomplishments and ask questions!

  • Restaraunt Guide for eating out

 

All of this is created off of the specific info you fill out on the intro sheet to your meal plan, which you recieve via email after purchase of the plan. Plan length is billed each month.

PC Pack

Physique Change packages are the way to go if you are looking to attack your physique from every angle. It includes a fully customized Meal plan or IIFYM coaching, a customized exercise plan, and weekly mental challenges/assessments to help transform your mind as well as your body! 

Mental challenges and easements are customized TO YOU and your challenges/struggles because everyone has their own mental road blocks. Just like the plans, no two people are the same, so neither should your plan!

Bikini Prep Coaching

Thinking about wanting to compete in a bikini bodybuilding competition? This plan is for those of you looking to get "stage ready"! It includes a customized meal plan, custom exercise plan, focuses on mental challenges and obstacles, includes 1 posing session, 1 personal training session (if desired), and is 16+ weeks long depending on the person and their current condition. Before you knock this, just know that when I first set out to do my first competition, I was in NO SHAPE to compete. I had extremely under developed muscle groups, started at 28% body fat, and wasn't mentally ready for the journey. But somehow, I didn't just do a competition, I killed it in the confidence department. So before you tell yourself "this isn't for me", lets set up a phone consultation!

Healthy Habits Coaching

This is for you if you're looking to gain knowledge on health and info on how to change your body and mind set one small step at a time, to live a long and healthy life!

The Healthy Habits plan is for those that want to learn about health and fitness and understand how to make healthy decisions. Each week we go over a new topic that you need to know to live a healthy lifestyle or go over a current struggle you experience and how to combat it! 

Each Healthy Habits Plan is created just for YOU. It is not cookie cutter, and each plan will be designed for you, what you need to know, and based on YOUR struggles.

You will never be TOLD what to eat, but you will learn how to choose healthier foods, how much you should eat (NOT based on macros), how to make healthy decisions in social settings, how to foster a healthy and dedicated MIND SET, how to create a healthy workout plan, and SO MUCH MORE!

 

Here is exactly what you get in a NikelleFit Healthy Habits Plan.

  • Your "WHY" sheet to set a goal and standard

  • A detailed goal setting sheet each week 

  • An exercise idea sheet with workout type explanations

  • New PDFs each week that go over important information (like body types, fat-loss, scientific research, etc)

  • Recipes for meal ideas

  • A tips page to help you stay on track and make the process easier

  • Check ins every Monday for accountability and plan changes

  • Access to NikelleFit facebook page where all NikelleFit clients are added to create a great support system, share ideas, accomplishments and ask questions!

  • Restaraunt Guide for eating out

 

Each plan is billed monthly

Exercise Plans

Whether you are new to working out and need guidance, or are already dedicated to the gym and looking to upgrade your current workout regimen, this is for you! This plan can help you quicken fat loss, increase strength and muscle mass, increase endurance, or teach you new exercises and push you to change your physique and your mind!

NikelleFit custom exercise plans are just as custom to YOU as the meal plans are! While abs are made int he kitchen (which is why diet is 85% of the battle), muscles are toned and built in the gym! Or in your living room :) 

 

You can choose for your exercise plan to fit a gym setting, your front room, or any other location you currently (or plan to do) your workouts. They can include machines at the gym, free weights only, or no gym equipment. These plans are truly made to fit YOU. 

 

The program is designed to your goals wheather that be fat loss, building your glutes, or growing your upper body! It will incorporate plyometrics, weight lifting, and high intensity interval training to get your cardio in- but not in that run 5 awful miles on the treadmill kind of way. 

 

Here is exactly what is in your NikelleFit custom exercise plan.

  • 6 week exercise plan 

  • 6 week training schedule that details off days and what body part you are working that day

  • Videos of each exercise so you know exactly how to do the move

  • Detailed explaination of how many sets and reps of each exercise to do

  • A printable PDF to fill in weight used, reps done, etc to keep track of your strength and edurance progress

  • Check ins every Monday for accountability and plan changes

  • Access to NikelleFit facebook page where all NikelleFit clients are added to create a great support system, share ideas, accomplishments and ask questions!

Personal Training Sessions

Personal training sessions can be purchased as either one-on-one sessions or group sessions depending on what you prefer. One on one sessions are focused on you and fitness goals making sure that correct technique is used and developed along the way. Strength, performance, muscle building, and fat loss are just a few of the key things I focus on in a one on one training atmosphere. These sessions are designed to push you harder than you would push yourself to achieve results you haven’t yet achieved on your own. 

Sessions are also done to help give you training ideas that you can take a do on your own. Questions about what we are doing, why we are doing it, and how it's done are STRONGLY encouraged to get the MOST out of your training sessions! Continued sessions build on the last and will also be new, different and push you to your limits! 

Group sessions are done for those of you looking to get in shape with a friend or for those of you new to the gym and feeling slightly intimidated on your own. Sessions are set up to be competitive so they are fun exciting and challenging! 

All sessions are held at VASA Fitness centers. No additional fees

IIFYM Coaching

Are you wanting to change your body and mind but want more flexibility in what you eat as opposed a meal plan? This is it! Still based on macros, for guaranteed science based results, but with flexibility to choose your own meals!

The custom meal plans are customized for you personally. They are built for your metabolism, your body, your life style, and your preferences! It is based off of your body weight, your height, your exercise level and other important key factors many other plans do not take into consideration. That is why NikelleFit plans work. They are made FOR YOU. 

 

The basis of the IIFYM plan is macro counting- sticking to a certain number of carbs, fats and proteins every day to feed your body exactly what it NEEDS; nothing more, nothing less. (Just like the meal plan with one big exception...) Don't worry, its not complicated. The plan determines your macros but unlike the meal plan, you get to choose your own foods! No food is "off limits" as long as it fits your macros! Guidance is given with 2 optional sample plans that fit your macros, but they are only given for direction and as an example. Check ins are every Monday and if the plan needs to be adjusted, it will be! 

Each week we will go over healthy foods to add to your diet, or foods you currently eat that have no health benefit. So teaching you healthy habits over time is also a priority! 

 

Here is exactly what you get in a NikelleFit custom IIFYM plan.

  • 2 optional day plans with foods that fit your macros. You can eat to these plans, or you can choose to substitute foods, or not use them! 

  • Macro chart and a carb cycle chart- (if choosing a weight loss plan)

  • An entire explaination sheet that goes over your macros, how macros work, how carb cycling works, and an overview of your plan

  • A Master Macros Sheet for reference with foods you eat often (breakfast, lunch, dinner, snacks, and desserts)

  • Recipes for optional meals if you choose to use them

  • A tips page to help you stay on track and make the process easier

  • Check ins every Monday for accountability and plan changes

  • Access to NikelleFit facebook page where all NikelleFit clients are added to create a great support system, share ideas, accomplishments and ask questions!

  • Restaraunt Guide for eating out

 

All of this is created off of the specific info you fill out on the intro sheet to your meal plan, which you recieve via email after purchase of the plan. Plan length is billed monthly.