Keto Accountability Coaching

KETO COACHING PROGRAM

Keto Accountability Coaching

Self Guided Keto Accountability Course

The lessons are automated each day, with DAILY morning and evening check-ins for yourself, meal plans and daily education.

My NEW Keto Accountability Coaching Program is completely App based and self-guided. All your daily learning, checking in, AND tracking your habits will be right in your hands within my new App…called NUDGE.

Once the purchase is made you will receive the FULL Workbook followed by a personal email from me. In this email you will get a descriptive email with a personalized link to start the program.

Starting FRESH with a new APP 🤗 💃 🙌

My NEWLY REVISED Keto Accountability Coaching Course is completely App based. All your daily learning, checking in, AND tracking will be right in your hands within my new App…called NUDGE.

REVAMP OF THE KETO COACHING PROGRAM…& ME

Here’s the deal…2021 WAS A DOOZY FOR ME. And even the first half of 2022 I was just regrouping and working on my health and my business behind the scenes.

You may have still been seeing me on TikTok (@KetoKellie) or posting on Instagram. However, I had to take some time off from my keto accountability coaching program to attend to my family and just some general self-care stuff.

During this time I also took the opportunity to revamp my system for communicating with my clients.

AND….OMG…I can’t wait for you all to see it!!

NEW Keto Accountability Coaching Program

Keto Accountability Coaching

30 DAY Keto Accountability Coaching Program

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

This is a self-guided program. There is no strict weight or measuring of food because this is LIFESTYLE KETO & FASTING.

The goal of these first 30 days is to get started with the foundation of this Keto, Low Carb, and Intermittent Fasting 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….RIGHT?!?!?!?!

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. How many hours did you sleep last night?
  2. What is your plan for today for two meals and snack?
  3. And the day’s plan for 30 minutes of purposeful exercise
  4. Tell me your intermittent fasting eating window
  5. What education will you listen to or read about that is helpful for your journey?
  6. Beverages for the day? NO ALCOHOL PLEASE

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.

  • Gratitude
  • Stretching
  • Monthly cycle or Menopause symptom management
  • Hydration
  • Stress level
  • Breathing
  • Pooping (yes, I said pooping)

CLIENT TESTIMONIALS


Keto Accountability Coaching

The Simple Daily Plan

In Keto Accountability Coaching….All of these items above play a massive part in our overall health and weight loss. 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 about 10:30 pm except sleep…so go to bed at a decent hour.

The food choice are your to make. Every one will have different taste buds, different budgets, different likes & dislikes. One thing I can be sure that are a must for this Keto Accountability Program is that all food must fall into the LOW CARB ZONE.

You will get a food list and sample meal plans…but I don’t know who you have to feed in your house or if your allergic to any number of food items. Again…we can agree that all the food items on the list are low carb AND you get to decide whats for dinner.

Other Coaching Points

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. The medical recommendation is half your body weight in ounces of clear water. We will shoot for 64oz per day.

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

Your menstrual cycle, or if your are in menopause, knowing how to read your body signals or where your cycle is at are a key piece to your overall health. Hormones are a key driver in obesity and weight management to say the least.

Exercise and the gym are NOT where you loose weight. However! However, daily purposeful exercise for at least 30 minutes per day is imperative for your overall health. Don’t get me started on showing you all the data on heart health, mental health, bone health, etc.

You can NEVER out exercise a horrible diet…but daily purposeful movement is necessary for your overall health.

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 track 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 HAVE FOOD FROM THE APPROVED LIST).

Sample Meal Plans

There will be a very simple 1 week long SAMPLE meal plan provided, AND a FULL year extensive meal plan with recipes included. However, I can not stress this enough…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.  Can you imagine if I told you that during the Keto Accountability Coaching Program you had to eat salmon 2x per week and eggs every morning…and you were allergic to salmon or you don’t like eggs?

You get to decide what you are eating.

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.  Text me a menu or a link to a restaurant and we can figure out what you should order.

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 education in the beginning. Lots of eye rolling at the thought of having to do a little education each day…..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 PURPOSEFULLY 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 also known as an 8 hour eating window. That’s 16 hours of fasting and 8 hours of eating.

That’s right, you get to eat 2 meals and 1 snack during that 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”break your fast” with the first meal of the day around 11 am. Nothing but black coffee, tea or water from the time you wake until 11 am. The you have your first meal at 11am.

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

The last meal of the day (meal #2) 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 (and your family schedule) 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, you may want to shorten the eating window to 18:6, 20:4, or even 23:1.

Daily Text Check-in

After DAY 1 on the Nudge App, you will be checking in EVERY MORNING and EVERY EVENING for the Keto Accountability Coaching Program. On Day 2, and then weekly, you will submit your scale weigh-in number and thoughts on that. This is private information and no one will see it in the portal but you and me.

NO EXCEPTIONS!

A quick morning check-in on the APP with your Simple Daily Plan for the day.

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

In the evening you check in again. State what you ate, and state what you actually did for exercise, education, your fasting window, if you pooped, and when you’re turning out the lights for bed.

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 30 days.

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.

30 day Keto Accountability Coaching Program includes…

We start DAY 1 with an initial Health Assessment and go on each day from there.

FULL Keto & Fasting Lifestyle Workbook

Low Carb Lifestyle intro, goal planning and stating your “Why”

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

30 day Keto Accountability Coaching Requirements

  1. Weekly weigh in
  2. 30 minute movement/exercise everyday
  3. Food plan everyday
  4. No alcohol
  5. Must follow 16:8 intermittent fasting schedule, you set the time frame
  6. Daily low carb/keto/intermittent fasting video educational tutorials and reading


KETO COACHING TESTIMONIALS


On-Going Keto Accountability Coaching

The On-Going Keto Accountability Coaching Program is for maintenance phase. Pricing upon request.

NO EXCEPTIONS….Once you complete the 30 day Keto Accountability Coaching Program, you are eligible to start the On-Going monthly 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.

Some people will want to stay on past 60 or 90 days…and I encourage that. Heck, I’m on this Keto/Low Carb and Intermittent Fasting system for life. Being accountable daily to another HUMAN is sometimes the key to sticking to the plan.

On-Going Keto Accountability Coaching Program includes…

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

On-Going Monthly Maintenance Requirements

  1. Weekly Weigh In 
  2. 30 minute movement/exercise daily
  3. Simple Daily Plan daily
  4. Alcohol & low carb dessert 1x each per week
  5. Must follow 16:8, 18:6 or OMAD intermittent fasting schedule

Do It Yourself Option-Buy The Book & Work at Your Own Pace

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 on ETSY at a fraction of the cost HERE…

Keto Accountability Coaching

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 doctorbefore 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.

(Visited 7,160 times, 1 visits today)