Proposal for Nick – April/May Coaching Plan
Total: $215
Duration: ~2 months (4 sessions, every other week)
Session Schedule Options
This plan includes 4 sessions over ~8 weeks in a bi-weekly format.
Schedule:
Session 1: 4/13
Session 2: 4/27
Session 3: 5/11 (can be adjusted if needed for Mother’s Day)
Session 4: 5/25
Alternate Option (if needed):
Session 3: 5/18
Session 4: 6/1
Other dates may be possible if something comes up—life happens. Just try to avoid more than 2 weeks between sessions whenever possible. This plan is designed for momentum and consistency, not long gaps.
Expiration:
All 4 sessions must be used by June 7th. If any sessions remain unused after that date, renewal for another month ($215) will be required. The goal is progress—not perfection—but delays break the rhythm and dilute results. Let’s stay in flow.
This next round is all about leveling up. We’re bringing back daily communication—because real progress happens in the micro-moments. The feedback loop matters, and we’re tightening it.
🔁 Daily Log Expectations
You’ll send me a daily log—this is our pulse check. It’s how we identify trends early and adjust fast.
Food intake: Not just what, but how it feels. Are you energized? Recovering well? Any cravings or crashes?
Adjustments: Based on your logs, I’ll offer small, targeted tweaks—maybe more protein, extra carbs, or a veggie reset. No more waiting until the next session to fix something. We correct on Day 3, not Day 7.
Activity tracking:
Did you move?
For how long?
Did you sweat?
How did it feel?
We’re not micromanaging for the sake of control—we’re bridging the gap between where you are and where you’re trying to go.
⚖️ Weekly Weigh-Ins
Every Sunday, send me your weight—even on off-weeks. We’re tracking trajectory, not chasing perfection.
🧠 Mindset & Affirmations
Your old affirmations got you here—but this next version of you needs new affirmations. New beliefs. We’ll craft a fresh set together to match your direction and elevate your self-talk.
🧘 Flexibility, Stretching & Body Awareness
Keep me updated on your movement—stretching, aches, recovery. These details matter. You’re the one in the mirror, and the subtle shifts are the signals we need. We’ll track them and define what progress looks like beyond the scale.
Let’s get after it.
— Dom
Nick, here are some of my go-to tips for incorporating meat into meals and keeping things simple. These are kind of like my weekly protein staples:
Focus on Quality:
Always go for grass-fed, organic, and non-GMO meats whenever possible. Look for labels that say no antibiotics and no added hormones.
Always check the ingredients on the meats (and everything else you’re buying) to make sure there’s nothing unnecessary or unhealthy added.
Ground Meats:
I keep ground beef, ground turkey, and ground chicken in rotation. I usually buy 3 pounds of ground beef a week.
It can feel annoying to cook it all at once, but once it’s done, you’ve got it ready for quick meals.
Some go-to options: make burgers, or toss it into bowls with veggies
Rotisserie Chicken:
I grab a 3-pound rotisserie chicken every week. It’s already cooked and saves a ton of time.
Steaks:
Filet mignon
Being practical, go for Teres Major. It’s very similar in taste and texture to filet but much more affordable—about $9.99/lb at places like Whole Foods compared to $30+/lb for filet mignon.
Sirloin Steaks
Pork Loin:
Pork loin is super easy to make. Just season it, bake at 375°F for around 45 minutes (depending on size)
Ribs & Brisket:
I go for ribs or brisket occasionally, though they can be time-consuming.
Avoid preseasoned/preprepared ribs, like Lloyd’s Baby Back Pork Ribs often found in grocery stores—they’re loaded with junk.
Buy a fresh slab of ribs, peel off the membrane (the skin on the back), season them yourself, and cook them low and slow.
Fish/Seafood Variety:
Rotate between trout, salmon, haddock, cod, tuna, shrimp and similar options.
Fish is usually a quick season-and-bake meal
Meatless Options:
A meatless night once or twice a week
I rotate plant-based proteins like chickpeas, kidney beans, black beans, and quinoa.
Tofu can be another option—but only buy tofu with two ingredients: soybeans and water. It’s a complete protein (has all nine essential amino acids), but I limit soy because too much can impact testosterone.
Eggs:
Go for organic, cage-free, pasture-raised, brown eggs whenever possible.
Avoid Processed Meats:
Skip deli meats, hot dogs, and sausages. Stick to fresh cuts from a butcher whenever possible.
Daily Supplements:
I take a blend of all five types of collagens.
Creatine
Protein Powder
I use Goat Whey Protein with the only ingredient being Goat Whey Protein.
Time & Perspective:
Prepping, cooking, and eating can take over an hour some nights, especially with dinner. But it’s worth it when you’re fueling your body with high-quality, nutrient-dense food. Think of it as an investment in your health.
1. Building Strength
Action: Commit to working with your trainer 3 times a week.
2. Mindful Nutrition & Fasting
Approach: Take control of your nutrition by tracking what you eat. Prioritize clean, nutrient-dense foods to fuel your body.
Strategy Suggestions:
Follow a 16:8 intermittent fasting schedule: 16 hours of fasting, followed by an 8-hour eating window.
As you grow stronger and more disciplined, consider incorporating a 24-hour fast occasionally to reset and challenge your body.
Remember: A daily calorie deficit—burning more calories than you consume—is key to effective weight loss.
3. Keeping Active on Non-Trainer Days
Plan: On non-trainer days, visit Planet Fitness for additional activity.
Goal: Focus on movement that gets your body going, breaks a sweat, and raises your heart rate. The goal isn’t about high intensity—it’s about staying consistent and engaged with your health.
4. Morning Energize Routine
Commitment: Start your day with a quick, safe, and effective 2-3 minute movement session to wake up your body and mind.
Suggestions:
Bodyweight Squats: Perform 8-10 slow, controlled reps to engage your legs and core.
Toe Taps or Marching in Place: Spend 20-30 seconds gently elevating your heart rate.
Shoulder Rolls with Arm Circles: Loosen your upper body with 20-30 seconds of rolling and circling motions.
Finish with Deep Breathing: Take 3-5 deep breaths to center yourself for the day ahead.
5. Evening Wind-Down Routine
Commitment: End your day with a calming 2-3 minute wind-down session to help your body and mind transition to rest.
Suggestions:
Gentle Stretches or Light Yoga Poses: Release tension from your body.
Mindful Breathing or Reflection: Take this time to unwind, reflecting on your wins and challenges from the day, and finish on a constructive and positive note.
Note:
Routines 4 (Morning Energize) and 5 (Evening Wind-Down) serve as bookends to your day—guardrails that keep you grounded, focused, and aligned with your goals from the moment you wake up to when you go to sleep.