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Introducing a 2nd Option for Nutrition Coaching; a Macro Based Approach

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At CFMC, we strongly recommend pairing your training program with a good nutrition program.  Doing so, will drastically improve the results you get from the gym and you will see those results in less time.  We have had our current nutrition coaching program in place for a while now and the people who have been consistent are seeing amazing results.  However, there is still a portion of our community that is still not using our nutrition coaching services.  Because we truly want to help you get the very best results possible, we are rolling out a second nutrition coaching program.

Before we get into the new program, let’s talk about why we are introducing it.  First, our Habit Based Nutrition Coaching Program powered by Precision Nutrition focuses on basic eating habits and we take a very gradual approach in order to make sure that people new to eating well can solidify one habit before moving on to a new one.  We focus on implementing one new habit for 2 weeks before introducing a new one and we follow this routine over the course of a year.  There is a ton of educational information included in this program as well.  You receive a daily lesson with information and assignments that help you adopt your current habit.  For more information on this program, click here.

While this program is perfect for those who are new to eating well or those who struggle with actually being consistent with basic nutrition habits, there are other members of our community that demonstrate a good understanding of most of the basic nutrition habits, but need help dialing in their nutrition with the correct amount and types of foods eaten at the right time of the day.  Our new Macro Based Approach is for these people.

Once you are consistently making good food choices, you will eventually reach the point where your progress stalls.  In order to continue improving, you must pay more attention to the total amount of food you are eating, establish correct portion sizes for your body type, goals and activity level as well as eat the right foods at the right times of the day.

This is where counting macros comes in.  By tracking your macros each day, you are developing the most important nutrition habit of all; consistency.  When you know exactly how many calories, proteins, carbs, and fat you are consuming each day, you have a baseline to judge your progress off of.  For instance, if you have a fat loss goal and your current macro prescription has you losing 1-2 pounds per week, you don’t need to switch anything.  On the other hand, if your current macro prescription has you not losing weight for two weeks in a row, your coach can modify your calories and where those calories are coming from in order to continue making progress.  If you are not tracking what you are eating, you are simply guessing that you are on the right track and hoping for the best.

(Note: Cutting calories will not always be the answer.  You can only cut so much food from your diet.  Other options will include improving food quality, getting more sleep, getting more daily physical activity, etc.)

What does the Macro Based Approach Look like in Application?

You will be provided a customized nutrition plan detailing the number of total calories, grams of protein, grams of carbs, grams of fat and grams of fiber that you will be expected to consistently consume on a daily basis.  These goal numbers are generated based on your goals (weight loss, muscle gain, etc.), your activity level, your dieting history, current body weight, etc.

Each day, you will accurately track all of the food that you eat with an app called, My Fitness Pal.  You will use this app to help you create meals that will allow you to come as close to your goal numbers as possible.  It is recommended that you plan the upcoming day of meals the day before by plugging in the meals you will be eating the following day and modifying the portion sizes to get as close to your goal numbers as possible.  People who do this are much more consistent in hitting their goal macros.

Your coach will monitor your adherence and your progress.  If your progress starts to slow, your goal numbers will be modified or certain habits will be emphasized to ensure that you are making progress at a healthy pace.  This progress will be monitored via weekly email check ins that include weigh ins and monthly measurements as well as questionnaires to gauge your overall well-being, performance in the gym, how well you are recovering, etc.

One of the obstacles that prevent people from signing up for our nutrition coaching services is sometimes the price.  So, we have made the Macro Based Approach more affordable, with the price coming in at $50/month.

To compare the two programs we offer, read below.

PN Habit Based Approach vs. Macro Based Approach

Habit Based Approach – PN Pro Coach Macro Based Approach
Who’s it good for? People who are fairly new to eating well People who demonstrate some understanding of good nutrition, yet need guidance, planning and direction.
Strategy Slow approach focused on basic food education and habit development, such as food selection, mindful eating practices, portion control, grocery shopping strategies, and better meal planning & preparation. This approach focuses more on learning how to moderate overall calorie intake, establish correct portion sizes for your body type, goals and activity level as well as eating the right foods at the right times of the day.
What’s included Daily Emails

·         Clients get daily emails containing brief descriptions of what they should be working on and thinking about that day. These emails link to a special ProCoach homepage where lessons, habits, and assignments are outlined.


Daily Habits

·         Every 2 weeks clients are presented with a new habit, something they’re asked to practice every day, to develop a particular nutrition or lifestyle skill. These habits are explained in detail on day one. And every day after, ProCoach reminds them about their habit.


Daily Habit Checks

·         Every day you’ll also be asked to record whether or not you practiced your habit. Consistency is tracked in a special “Progress” area of the ProCoach client interface. This helps clients see how consistent they’re being.


Daily Lessons and Assignments

·         To support the daily habits, ProCoach offers brief lessons in the form of articles, videos, audio files, and/or downloads.


Regular Progress Checks

·         Every week or two, clients are asked to provide their body weight, girths, photos, and other markers of progress, including subjective ones.


Access to a private Facebook group with other members of the CFMC Nutrition Coaching Program.  This is a platform to ask questions, share tips, receive info from your coach, etc.

Customized nutrition plan with specific totals for overall calories, protein, carbs,  fat and fiber


A digital resource explaining the most important nutrition habits to follow, breaking down foods into protein, carb or fat sources, how to track your food with My Fitness Pal, how to weigh and measure food, and how to measure your progress.


A weekly email check in with your coach to monitor progress, ask questions, receive support, etc.  From this weekly, email, it will be determined whether your nutrition plan will be modified based on the progress you are making.


Access to a private Facebook group with other members of the CFMC Nutrition Coaching Program.  This is a platform to ask questions, share tips, receive info from your coach, etc.


Access to free body fat testing/girth measurements on a regular basis.




How long is the program? 12 months As long as you want
Cost $100/month $50/month

To sign up for this service, send us a message here.