Description

Eating a healthy diet and exercising regularly require organizational skills, long-term planning, impulse-control, and discipline – the executive function skills that many with ADHD lack. We could never stick to a boring, complicated, too rigid or too flexible protocol…

This package is exactly what you need to break through dieting and exercising plateaus, start getting the best out your workouts and eating in a way that makes your unique body thrive!

Initial consultation over Skype (20-min)

Do you feel like ADHD sabotages your weight loss? Don’t despair! I’ve been there! Let’s talk about it!

Learn more about the connection between ADHD and excess body weight.

In this 30-minute online consultation over Skype, I’ll answer your questions and give you my professional opinion on what your next steps should be to gain control over your lifestyle and eating behaviors and start getting the results you want!

We’ll talk about your goals, struggles, obstacles, history of dieting and exercising, successes and failures, current physique, mindset, eating patterns, activity levels, and anything else that greatly impacts your body composition. By the end of the conversation, we’ll figure out the best ways for you to start moving toward your fitness goals!

Online Physical assessment

What’s required?

• 3 photos of you in standing position.

Instructions: Ask a friend to take a picture of you from the front, back, and side with no shoes and no baggy clothes. Stand normally and don’t try to have perfect posture.

Example

• A video of you performing an overhead squat.

Instructions: Ask a friend to take a video of you from the front, back, and side with no shoes and no baggy clothes. Stand with feet slightly wider than hip-width apart and arms straight up overhead, elbows extended. Slowly squat down as deep as feels comfortably challenging, without letting the heels get off the ground. Hold the squat position for at a few seconds and stand back up. Perform at least three times from each angle (front, back, and side).

Example

What information will this physical assessment give?

1. Muscle imbalances.

Good posture is known to reduce headaches, back and neck pain. But did you know that it also positively affects your mood, energy, memory and learning, decreases stress and improves digestion? And yes, it also makes you look taller and slimmer!

Working at the gym, I can’t help to notice that so many people hold themselves in a way that causes their shoulder to round and abdomen to bulge out, giving them that “beer belly” look. Not only poor posture doesn’t look very attractive, but it also creates musculoskeletal dysfunctions which lead to muscle stiffness and joint pain and increase the chances of injuries.

As a Yoga instructor, I can’t say enough about the importance of the correct posture, not only during practice but also in everyday life. Of course, a few hours of training per week are not going to fix the rest of the time you spend in a slouching position…

By assessing the way you stand and squat down, I’ll evaluate mobility, flexibility, strength, and stability of your hips, knees, ankles, shoulders, and spine and let you know what you should be working on to improve your posture and aesthetics.

2. Body constitution (Ectomorph / Mesomorph / Endomorph & Apple / Pear / Rectangle / Hourglass)

This data will help me understand the way your body stores fat and how easily it gains or loses lean muscle mass; provide some information about your metabolism and stress levels; show me which body parts you want to focus on more to reach the balanced appearance.

Based on what I’ll see, I’ll be able to give you even more personalized tips on what your training, diet, and lifestyle should look like in order for you to achieve your fitness goals.

How is it different for a person with ADHD?

A personalized 3-months Exercise program

After determining your desired fitness outcomes, specific needs, the aspects of your life that have a significant impact on the achievement of your goals, current physical state of your body, problem areas and any muscle dysfunctions that you might have, I’ll design an optimal 3-months training protocol that will help you look and feel your best!

It will cover:

• Workout routines with the complete instructions for each exercise (including proper form, the number of sets and repetitions, movement speed, breathing technique, and rest between sets)
• Recommendations about the types of exercise you should be doing, workouts duration, number of training days per week, the optimal time of the day to train, and all the other important details that will provide you a clear plan and structure that suit your individual situation. Together, we will work on finding the right schedule for your workouts. Preplanning leads to freedom from temptations and having to make decisions on the fly, taking a huge load off your willpower and helping you sustain your commitments.

Why three months and what happens after?

In my experience, six to twelve weeks of consistent training is how long it usually takes to get the specific body adaptations and see the results. By that time, the progress typically begins to stall and the program requires certain modifications so that you continue to improve. It doesn’t have to be extreme changes: often even small tweaks in exercise frequency, intensity, volume, or technique is enough to get out of the plateau.

Online Nutritional Assessment & 3-months Diet Program

When it comes to aesthetics, diet is the major player. To design an optimal meal plan for you, I’ll need to take a look at your:

1. Daily caloric intake
2. Metabolism
3. Macronutrient ratio
4. Meal frequency
5. Food quality
6. Eating habits
7. Gut health and food sensitivities

I’ll ask you to log in everything you eat and drink for at least one week (ideally, you also need to mark down whether or not you were hungry and what your emotional state was), as well as your daily steps count and exercise. During this time, you should stay within your regular eating and activity patterns without trying to improve anything. This will give me a good idea of where we at and what your diet should look like so that you can get the best results and, most importantly, maintain them.

ADHD makes us more susceptible to making poor dietary choices which has a stimulating effect and is meant to make us feel good (at least for a short time). The problem is that excessive use of refined carbohydrates and processed, pro-inflammatory foods, in general, to trigger that dopamine release further exacerbates the symptoms of ADHD and makes it even harder to break through this vicious cycle.

Scientific evidence shows that most people with ADHD struggle with staying on track and need to develop daily rituals and a structured dietary plan in order to get long-term results. Otherwise, their eating behavior is usually just all over the place.

Unfortunately, a lot of women who hire me to help them lose weight already went through countless periods of undereating and unhealthy weight loss followed by rebound weight gain after they stop dieting. So they come to me with a slow metabolism, low energy, poor digestive system, hormonal imbalances, and feeling like they add pounds by just looking at food. If any of it describes what you’re going through right now, no worries. We’re going to solve that. My job is to help you succeed even if you’ve failed dozens of times in the past!

But I am not here to help you find another magic bullet. As a wellness coach, I always make sure my clients focus on taking baby-steps when it comes to improving their diets. Only by making one small change at a time and then practicing it until it becomes automatic, you can transform your mind and body for good!

My ultimate goal is to make the new healthy lifestyle sustainable for you. It’s not about cutting food groups, eating a bunch of small meals per day, living in a calorie deficit, and doing endless cardio. It’s true that setting up clear, unambiguous boundaries is crucial for success. But it doesn’t mean that you have to stuck with eating boring and bland foods you hate. I am not expecting you to rely on your willpower because I know it’s just not maintainable. Instead, I want to create a plan that takes the burden off your willpower!

Unlike other diet and health-related programs written for regular people and by the professionals who don’t know what it’s like to have your brain wired for poor self-discipline and self-control (and maybe who never even experienced a weight problem at all), I use science-based dietary principles designed specifically for those with ADHD.

At the same time, I have to say that there is no such thing as “the perfect diet” for people with attention deficit. Yes, we might share many common symptoms that have to be taken into account. But each one of us is still very different and requires an individualized, balanced approach to reach the desired outcomes. And this is exactly what you’re going to get if you choose to work with me.

• Personalized 3-Months Meal plan (can be done for vegetarians/vegans, people on a gluten/dairy/soy free diets)
• Shopping list
• Instructions for meal planning and prepping

Follow-up consultation over Skype (30-min)

I know that quick fixes have recently been demonized by many fitness and health experts, including myself. Most people want to lose weight and get in shape, and they want it fast. While weight-loss shortcuts are doomed to fail in the long run, I do understand the desire to see at least some results and, preferably, in the nearest future because it’s extremely hard to stay motivated without having any visible progress.

So how long does it normally take to see the changes in the physique?

Well, it depends. Usually, after 6 weeks of consistent effort, people are able to tell if the program is the right fit for them or not. Of course, someone who is more catabolic, who has a slower metabolism (low thyroid function) and other health issues (like leaky gut, food sensitivities, candida or bacterial overgrowth, blood sugar dysregulation, imbalanced sex hormones), high levels of stress, lack of sleep, sedentary job and other adverse factors will have to be a little more patient.

Consistency is the only way to build new healthy habits, rewire your brain for success and reshape your body! So don’t freak out if your weight hasn’t changed for a week! In reality, progress is hardly ever linear.

There will always be good days when you feel amazing and at the top of the game. And there also will be the days when life becomes overwhelming, or simply when your motivation is down and you’re just not in the right zone. We all live in the real world. We all make mistakes. And that’s ok. It’s life. Don’t feel discouraged if it happens that you’ve fallen off the wagon. Look at the setback as a learning opportunity, not a catastrophe. And remember that you don’t need to wait till the next day or next Monday to bounce back on track.

The point is body transformation doesn’t happen overnight and it differs from person to person. But by the end of 12 weeks, you should absolutely see significant improvements!

At this time, we will assess the results and revise the program according to the changes in your body composition, goals, health, environment, and so forth. We will find where you might be holding out and what you can adjust and improve. At the end of the day, I’d want you to rely on your inner motivation rather than looking for it from the external sources. You’ll end up with your personalized plan, your road map, and it works!