Sports Nutrition & Performance Coaching for Active Adults & Athletes
Fuel smarter, recover better, and work toward your body composition goals—without sacrificing performance.
At M3 Total Wellness, I help active adults and athletes align nutrition, recovery, and body composition strategies with their training, sport, and lifestyle—whether you lift, run, play recreational sports, compete, or simply want to get more out of your workouts.
Every new coaching client begins with a Performance Assessment.
Core Services
Performance Assessment
Your starting point for personalized performance nutrition
Every new client begins with a comprehensive Performance Assessment so we can understand your current nutrition, activity or training demands, recovery, and goals before building your strategy.
This isn’t a generic nutrition intake. It’s a comprehensive look at how your current nutrition supports the way you train, move, recover, and perform.
Includes:
- Nutrition & fueling analysis
- Hydration and electrolyte review
- Training & activity demands
- Body composition goals and strategy
- Supplement review
- Written performance action plan
Investment: $225
Your $225 assessment fee is applied toward your first month of coaching if you enroll within 7 days.
Performance Nutrition Coaching
Ongoing Performance Optimization
Available after completing your Performance Assessment.
Ongoing coaching designed to integrate seamlessly with your existing training program.
Ideal for active adults and athletes who:
- Want ongoing support with fueling and nutrition
- Want to improve energy and recovery
- Want to support body composition goals without compromising performance
- Want nutrition strategies that adjust with their training or activity
- Value structure, accountability, and professional guidance
Coaching Includes:
• Biweekly 45-minute video sessions
• Performance-driven body composition strategy
• Training-aligned fueling adjustments
• Recovery, energy intake & fueling adjustments
• Competition/game-day fueling strategy
• Ongoing messaging support
Investment: $325/month
(3-month minimum commitment)
Coaching capacity is intentionally limited.
Performance Integration
Limited Advanced Spots
For athletes who want full alignment between nutrition and structured performance programming.
Designed for those ready for higher-level accountability.
Includes:
- Periodized strength & power programming
- Integrated fueling strategy
- Biweekly 60-minute video sessions
- Performance metric tracking
- Ongoing coaching adjustments
Investment: $650/month
(3-month minimum commitment)
Limited to a select number of athletes.
M3 Framework
Performance isn’t built on one factor alone. At M3 Total Wellness, we focus on three core pillars—Mind, Meals, and Motion—supported by recovery to optimize how you train, adapt, and perform.
- Mind – Focus, resilience, and mindset for consistent performance
- Meals – Fueling, hydration, and nutrition strategy
- Motion – Training, strength, and movement quality
- Recovery – Sleep, stress management, and adaptation
Your Performance, Visualized
We assess the key factors that influence your performance and identify exactly where to focus for the greatest impact.
Your assessment considers key areas that may influence your performance, recovery, and overall training experience.
- Mindset
- Fueling Strategy
- Hydration
- Strength
- Mobility
- Recovery
- Lifestyle & Stress
How It Works
Step 1 – Complete Your Performance Assessment
We evaluate your training load, fueling habits, recovery capacity, hydration strategy, and body composition goals.
Step 2 – Receive Your Personalized Strategy
You leave with a clear, actionable plan — plus a written summary.
Step 3 – Continue With Monthly Coaching (Optional)
Biweekly 45-minute sessions ensure adjustments align with your training phase and progress.
What We Can Work On
- More consistent energy during workouts and training
- Better fueling before, during, and after activity
- Improved recovery habits
- Nutrition strategies that support strength and performance
- Body composition goals while supporting adequate fueling
- Greater confidence around training-day and competition-day nutrition
- Less guesswork around meal timing, hydration and supplements
Who This Is For
- Active adults who want their nutrition to better support exercise and fitness
- Recreational and competitive athletes
- People working toward performance, recovery, or body composition goals
- Individuals who want personalized, evidence-based nutrition guidance
- Clients ready to make realistic changes over time
This May Not Be For You If
- You're looking for a crash diet
- You want a quick 30-day transformation
- You're looking for a rigid, one-size-fits-all meal plan
- You're unwilling to make changes to your current nutrition habits
Investment
Performance Assessment (Required First Step)
$225 (90 minutes + written summary)
Applied to first month of coaching if enrolled within 7 days
Performance Nutrition Coaching
$325/month (3-month minimum)
Includes biweekly video calls + messaging support
Performance Integration (Limited)
$650/month (3-month minimum)
Includes biweekly video calls + aligned programming
Coaching spots are intentionally limited due to scheduling capacity.
Medical Nutrition Therapy (Insurance-Based)
If you are seeking nutrition counseling for medical conditions such as diabetes, cholesterol management, or GI concerns through insurance, appointments are available through my clinical partner.