Keto Accountability Coaching

PROGRAM OPENS JANUARY 3, 2022 START DATE

I will be setting up initial calls for the Keto Accountability Coaching Program for a start date of JANUARY 3, 2022. All start dates will be January 3, 2022 or after…no start dates through the holidays, please. I’ve coached through the holidays and it can be done, but it’s tough and too much for me to juggle with my own commitments.

Jump Start Keto Accountability Coaching

(pricing for program starting January 1, 2022)

3 week program $499

The 3-week Jumpstart Keto Accountability Coaching Program is $499. See program details and daily requirements below.

Kellie with a red pepper
Intermittent Fasting and a Low Carb Diet are the key to MY success.

Keto Accountability Coaching

This program is a NON-THERAPEUTIC lifestyle approach to a Keto-Friendly and Low Carb Diet and Intermittent Fasting. 

We start with an initial intake call 1 on 1 so I can get to know you and we can map out the 3-week journey. There is no strict weight or measuring of food because this is LIFESTYLE KETO & FASTING.

The goal of the first 3 weeks is to get started with the basics of this lifestyle.  We want this to be the last time you start a “diet”.  We are looking for sustainable ways to live, be healthy, and feel great….for life

This is a NON-THERAPEUTIC Low Carb and Intermittent Fasting Program. We DO NOT calculate, count or track macros. We DO NOT weigh or measure food. ALL FOOD AND FASTING OPTIONS ARE JUST SUGGESTIONS.

Morning Check In

  1. Feet on scale picture in the morning
  2. What is your plan for two meals and snack
  3. The plan for 30 minutes of purposeful exercise
  4. Tell me your eating window
  5. What will you listen to or read about
  6. Beverages for the day???

Bonus Check In Items…

I always think it’s great to reflect on what we are grateful for and why we are doing this program. There are so many ways we can care for ourselves, but also to check in with our overall health.

  • Sleep
  • Hydration
  • Breathing
  • Pooping (yes, I said pooping)

All of these items above play a massive part in our overall health. If things are off with you or if the scale is not moving I am going to ask about these things.

I will NOT give you a bedtime or tell you how much water to drink. We all know nothing good happens after 11 pm except sleep…so go to bed at a decent hour.

You know you should be drinking more water. If you refuse to drink water then we need to work on this and check in on it.

Going poop every day is normal. If you don’t hit the john every day we need to address this.

An overbooked schedule is a recipe for a frantic life. I’m ok with you being super busy, but you must take a breath and assess your day. If your days feel like a scattered mess you can bet your ass we will be looking at ways to slow it down.

Evening Check In

This is where you tell me what actually happened in the day…

  • What did you eat?
  • Who did you learn from and what was the content?
  • Exercise?
  • Eating window?
  • No alcohol, No sweets, No Keto sweets, No grains, No pasta, No bread, No chips (ONLY FOOD FROM THE APPROVED LIST)???

Sample Meal Plans

There will be a 3-week sample meal plan provided, but you get to decide what you want to eat from the “Low Carb Food” list provided.  Everyone has a different palette, cooking skills, budget, etc. 

Every morning you will tell me what you feel like eating and what the plan is. I will hold your hand through that plan and we will tweak each day to assess satiety, hunger levels, and enjoyability of the food.

I can help with meal ideas, grab n go items, eating out, and menu assessment.  The point is that if I tell you what to eat then you will not be able to figure out what to eat when I am not there.

The goal of the program is for me to teach you how to make these low-carb food choices ON YOUR OWN.

Daily Education

When you start the Keto Accountability Coaching Program you will get a list of educational resources to choose from for the daily education requirement.

I can not tell you how many people fight me on this…..but this simple requirement has proven to be a game-changer.  It does not have to be hours of education, but you must get invested in learning this lifestyle a little bit every day.

Daily Exercise

Exercise is relative…..  I ask that you do 30 minutes of meaningful/purposeful exercise every day.  You decide what that is and what you will not loathe doing. 

Go for a power walk, go jump on a trampoline, vigorously vacuum your house for 30 minutes, flip tires in a parking lot…I don’t care what you do, but you must move for at least 30 minutes every day.

Daily Fasting

Don’t worry, you are NOT going to starve! I will introduce you to a basic 16:8 fasting schedule. That’s 16 hours of fasting and 8 hours of eating.

That’s right, you get to eat for 8 hours.

However… let me clarify for the Keto Accountability Coaching Program. You are not eating for 8 hours straight!!

We start with 8 an hour window of eating. Meaning you my “break your fast” with your first meal of the day around 11 am. Nothing but black coffee or water from the tie you wake until 11 am.

Then you may have a small handful of nuts or a serving of olives or cheese in the afternoon.

The last meal of the day will END BEFORE 7 pm. Meaning you sit down for dinner around 6 or 6:30 pm and you are done with the last bite by 7 pm.

Your eating window was 11 am-7 pm a full 8 hours! There you go.

After 7 pm THE KITCHEN IS CLOSED! No snacking, no munching, no late-night binging.

You can set your 8-hour window (16:8) to what works for you during the Keto Accountability Coaching Program.

  • 10am-4pm
  • 11am-7pm
  • 9am-3pm
  • 12pm-8pm

As you become comfortable with this schedule and you become fat-adapted we will shorten the eating window to 18:6, 20:4, or even 23:1.

Daily Text Check-in

After our initial hour-long voice call you will be checking in with me EVERY MORNING and EVERY EVENING for the Keto Accountability Coaching Program.

NO EXCEPTIONS!

A quick morning check-in on your plan for the day along with a picture of your feet standing on a scale. This is a private picture, no one will see it. I need to keep track of my peeps and it’s a part of the health puzzle.

In the morning you tell me the plan for the day on eating, fasting, workout, education.

In the evening you check in with me again. You can take pics of your food or just tell me what you ate, and tell me what you actually did for exercise, education, and your fasting window.

It does not have to be elaborate.

Don’t worry….during the Keto Accountability Coaching Program, we will tweak what you are doing throughout the 3 weeks.

P.S. One note….If you have severe medical issues or severe allergies or eating disorders I can refer you to a trained professional in those areas. 

This is a NON-THERAPEUTIC Low Carb and Intermittent Fasting Program. We DO NOT calculate, count or track macros. We DO NOT weigh or measure food. ALL FOOD AND FASTING OPTIONS ARE JUST SUGGESTIONS.

3 Week Jump Start Program for $499 includes…

  • 1 hour initial intake phone call and interview with Kellie
  • 21 day Workbook
  • Low Carb Lifestyle intro, goal planning and stating your “Why”
  • 3 week SAMPLE meal plans (Low Carb/non-therapeutic keto)
  • Re-usable Meal Planning Template
  • Food List~Low Carb Keto Friendly
  • Snack List~Low Carb Keto Friendly
  • Baking & Cooking Substitutions~Low Carb Keto Friendly
  • List of the 50 Names of Sugar
  • Daily text check & open Q&A
  • Emergency dining out menu guidance via text
  • Intro to Intermittent Fasting Workbook

3 week Jump Start Requirements

  1. Scale picture daily, report via text (number only on scale, same time & clothing worn)
  2. Take body measurements 1x per week, report via text
  3. 30 minute movement/exercise everyday, report via text
  4. Food log or food pics everyday, report via text
  5. No alcohol or low carb desserts (no exceptions)
  6. Must follow 16:8 intermittent fasting schedule, you set the time frame
  7. Daily low carb/keto/intermittent fasting video tutorials and reading

Next Level Accountability Coaching

(pricing effective January 1, 2022)

Every 4 weeks $399

The NEXT Level Accountability Coaching Program at $399

Once you complete the 3 week Jumpstart, you are eligible to start the 30 DAY program. This has the same level of accountability, communication, and commitment to cardio, but with more freedom to change up your diet to include more low carb variety and options.

This level gives a minor amount of flexibility with alcohol and low carb sweets. Most clients are on this level of the program for 1-2 months as they reach their goal weight and/or are comfortable managing food and exercise on their own.

Next Level Program (AFTER Jump Start) $399 for 30 days includes…

  • Daily text check in and Q&A
  • Restating your goals and your WHY
  • You set your own meal plan with Kellie’s guidance

Next Level Program Requirements

  1. Scale picture, report daily via text 
  2. Take body measurements 1x per week, report via text
  3. 30 minute movement/exercise daily, report via text
  4. Food log or food pics daily, report via text
  5. Alcohol & low carb dessert 1x each per week, report via text
  6. Must follow 16:8, 18:6 or OMAD intermittent fasting schedule

Do It Yourself Option

21 day Workbook

However, if you’re a “Do It Yourself” kind of person I have created a workbook to take you through the 21 day Jump Start Journey.

You can find the bound Workbook on Amazon here… It also comes in a downloadable version at a fraction of the cost HERE…

My secret to lasting weight loss

Maintaining my weight loss, and quite frankly staying healthy, has always been the main driver for this website. Helping others lose weight through Keto Low Carb Accountability Coaching is my mission.

It’s that simple for me…I love sharing recipes and helping others.

I wrote a few articles about this and will write more. Everyone needs to know that cooking at home is one of my major keys to success.

Every meal does not have to be epic.

When I am prepared I have a much better chance at success and maintaining my best health.

Kellie Logsdon

MEDICAL AND NUTRITION DISCLAIMER…Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nutritional break downs are done using a commercial nutrition calculator. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers, this should never be construed as medical advice.

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