If you could integrate exercise & nutrition into your life in a simplified and sustainable way, what would that look like?
What would you do that you've been holding yourself back from doing?
Are you frustrated with quick fixes, empty promises, and diet culture but unsure what approach to take because you still don't feel and look the way you'd like?
Do you want to improve your health, fitness, and body composition without beating yourself up with crazy daily workouts, only eating kale salads, or creating more anxiety around food?
Do you want nutrition coaching and exercise programming that is tailored to YOU, YOUR lifestyle, personality, likes, and YOUR goals?
Hey! I am Sydney
My struggle with dieting and exercise began at the age of 13. “Drop a jeans size in 2 weeks” boasted the Special K cereal box, promoting their diet.
🤔Did I even have any jeans sizes to drop at that point? I was under 100 lbs… but the diet spoke to my body image issues.
For the next ~10 years, I tried so many different diets, cleanses, workouts, to find the “perfect” one. Little did I realize these diets just keep changing names and faces over the years, and it took me YEARS to realize it too.
I always ended up worse off with each new diet or yo-yo phase. I faced immune and digestive complications because of the years of malnourishment coupled with over-exercise + binge eating.
I spent a lot of time letting food fears and poor body image hold me back rather than living, loving and exploring life like I used to.
I learned that the best diet and exercise regime for ME could not be found in a magazine, or on an influencers page. I had to re-attune to myself and tune out the messages of diet culture to look and feel my best.
And that’s why a client first, individualized approach is the best way & how I work with my clients 😬
What people are saying:
"Before I started working with Sydney I ate unbalanced meals, felt guilty after eating foods that I thought were bad for me (carbs), and did little to no exercise. I wanted to make changes but after many failed attempts at several diets (keto, weight watchers, 21 day fix), I wanted to try a different approach. Since working with Sydney, I have been exercising consistently several times a week and actually enjoy the workouts. I always thought workouts had to be long and intense in order to see and feel results, but since working with Sydney I realized that is NOT the case! Through her coaching, I learned how to eat more balanced meals and not deprive myself, and I now enjoy the foods I love without guilt. I have more energy throughout the day and have also noticed a huge change with my sleep. For years I had interrupted sleep every night and now I sleep through the entire night which is something I never thought I would be able to do again. The support I've received from Sydney has been amazing, and I highly recommend her to anyone who is looking to adopt a healthier lifestyle both physically and mentally." - DL
Here's a peak behind the scenes of 1:1 online coaching:
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6-12 months
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Custom exercise program updated every 4-6 weeks (2-4 workouts/wk)
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30 minute nutrition and/or training calls (whatever you need help with), Options to connect 1x, 2x, or 4x per month
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Trainerize App
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Message support M-Thu
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Weekly check ins (via message on Trainerize)
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Strong & Nourished Signature Curriculum
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Nutrition Support, accountability, daily habits, & recommendations
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Grocery Guide PDF
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Local Eats Guide PDF (near Babylon, NY)
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Individualized supportive content/guides!
Trainerize App
You will have full access to me for support throughout the week M-F. You can send me a message with a question about your workouts, a video of an exercise to check your form, a nutrition question, or for general support when things are tough.
All of your workouts are customized to you and added to your calendar on Trainerize. When you click the start button on any workout, you will be guided through your workout — down to sets, reps, and video demonstrations. When you complete/save your workout you can rate the difficulty and leave me any comments. I see when you complete each workout, so I'm holding you accountable and rooting for you every step of the way!
We have the ability to track basic nutrition habits, lifestyle habits, and track meals Via Trainerize.
Phone OR Video sessions
We'll work together to:
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Evaluate your current behaviors & habits
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Implement small changes
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Build consistency
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Celebrate wins and integrate new behaviors into your lifestyle
On our phone sessions, we'll check in to see what's working and feels good, what areas you'd like to feel better, and come up with a gameplay TOGETHER to move you towards the direction YOU choose. I'm here to support you as you make sustainable changes, help to make those changes less overwhelming, and give you tools to learn how to eventually go out on your own and feel a sense of food freedom + balance. We can also troubleshoot exercises and go through your training program; whatever is coming up for you that week, we'll look at it together.
Standard support: One 30 minute coaching call per month
Premium support: 2 hours of coaching calls per month (can be split into 30, 45 or 60 min increments)
6-12+
months:
Our coaching relationship will be 6-12+ months. Most clients take 2-3 months to gain confidence, momentum, and consistency with their habits. I'm not going to give you a meal plan and strict schedule to follow to reach a goal in x amount of days. You may come to me after trying strict and/or restrictive approaches already. I'm going to support you as we work towards a SANE and SUSTAINABLE approach to exercise + nutrition that feels good to YOU.
Exercise programming:
During the initial assessment, a mix of movement screens and functional tests are used to evaluate your mobility, strength, and movement patterns so that I can build your customized “program”. Each program is scaled to your fitness level, movement capabilities, compensations, and injury history.
A program phase is typically 4-6 weeks long and includes 2-4 workouts per week depending on YOUR needs (can be made for home, gym, or both). Those workouts will repeat for 4-6 weeks so that the you can focus on moving better, getting stronger at the movements, and see your progress. This is more valuable than jumping around from random workouts seen on Instagram, not knowing what body parts you're training.
Each program is balanced to hit every body part and movement pattern throughout the week. The workouts will have a blend of power development, strength training, core, mobility, conditioning, and breathing drills. Training in this way helps to develop a well-rounded and resilient person capable of moving through life, no matter your age or fitness level.
Every 4-6 weeks, we will assess your progress, your likes or dislikes within the program, and your goals moving forwards so I can build your next 4-6 week training block. We also check in on other habits, nutrition behaviors, and things you need support with at this time.
Nutrition Coaching
The nutrition aspect is nuanced — the steps we take depend on each persons starting point, history, and needs. Generally, we will work on making balanced meal and snack choices, creating satisfying meals, getting back in tune with your hunger and fullness, food preparation skills, food shopping & food awareness skills, and more! Eventually we may get into more advanced strategies such as macro tracking.
Questions? Want to chat & meet before any decisions are made? Fill this out & I'll reach out to chat with you!
There is a sane approach to exercise and nutrition. You don't have to eat only whole foods, meal prep, and exercise every single day.
A few things you should know before signing up:
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I believe you are the expert of your life and body. I am here to guide you in figuring out what works best for YOU.
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I do not see you & your body as problems that need to be rushed or fixed. We will take our time to ensure the approach is sustainable, healthy, and feels good to you.
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I don't believe in restrictive diets, a one size fits all approach, or labeling any food "off limits".
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I believe in the success and longevity of my clients and want this work to improve their overall livelihood.
You'll walk away with:
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More pep in your step— energy, strength, and stamina for your busy life.
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Healthy lifestyle habits that are sustainable and maintainable after our work together.
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More confidence in the gym and the kitchen.
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Reduced aches and pains.
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Improved mood, stress response, and sleep.
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Noticeable strength gains both in and out of the gym— feeling like you are capable of so much more.
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A simplified approach to nutrition and exercise— more action, less stress.
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A healthier relationship to food— no more feeling restricted, chaotic, or overwhelmed by food.
I have a Bachelors degree in Healthcare Management, am a Certified Personal Trainer through the National Academy of Sports Medicine, and am certified in Exercise Nutrition through Precision Nutrition. I have also completed mentorship's with Katie St. Clair: Empowered Performance, Strength Faction, and have taken continuing education credits in Pain Free Movement & Corrective Exercise. Most recently, I have received a Functional Nutrition and Metabolism Specialization with Sam Miller Science, which allows me to review lab results, and recommend supplements as needed. In addition to working in gyms since 2016, I have experience working in a Naturopathic Doctors office, and an Orthopedic Surgeons office.
My
education:
Coaching Investment:
$185-449 per month
Let's figure out which program option is best for your needs!
As someone who would aimlessly workout at home and be lost in the gym, I feel my programs with you have taught me so much and very much prepared me to be able to work out on my own!
Would you recommend me to your friends?: Yes - KG
