You could finally feel in control of your health in a way that wouldn’t cost you your sanity…
How would it feel to shed the guilt and shame of ‘falling off track’ over and over again and finally finding the sustainable, healthy lifestyle you’ve always dreamed of?
We’ve helped moms, dads, athletes, teachers, grandparents, students, first responders, military, and every type of person imaginable reach their goals. Our goal is to find the approach that fits your lifestyle, not the other way around. Whatever your schedule, circumstances, or lifestyle looks like, we’ll find what works for you, together!
Personalized Check-In Experience
Check-ins are on your own time, but we still communicate via video to keep things personal and detail-oriented.
Private Facebook Community
Hundreds of other clients have been in your shoes and are here to support you as you start your journey with us! Use this as a place to ask questions, encourage each other, and stay accountable with your goals.
Weekly Office Hours
We answer all your questions and troubleshoot your struggles live, and discuss important topics to equip you with knowledge for life.
“It has been exactly 1 year since I picked up my phone and sent a message to the ‘PCC’ person that I had gotten information on through a mutual friend. Tired of working out every day and thinking I was eating clean with really no results and no accountability, just inner frustration and disappointment, it was time to try something new.
This is probably some know it all kid who can’t wait to charge me $$ in return for a few motivational words and tell me how great they are.” was my first thought. I was wrong, very wrong.
Marissa’s approach has been fantastic, flexible, and understanding. I am extremely happy with my progress and looking forward to continuing the journey. I am happy to admit that I have learned a lot and hopefully Marissa gained a tip or two. I cannot express how highly I recommend her.”
“While I saw results physically, the biggest change for me was mentally. My well-being changed throughout the 12 weeks and I didn’t realize how toxic I was for myself until the transformation.
Before working with Marissa, it was all about what I shouldn’t be eating and feeling guilty for ever having something that I was craving that wasn’t ‘healthy.’ I justified it by telling myself that it was summer and, in the fall, I would start eating cleaner and cutting calories.
Marissa helped me to focus on quality of eating and not quantity. Tracking my macros wasn’t about dieting, but rather focusing on making healthier, sustainable choices and taking the negative conscience out of dieting!”
Don’t waste another moment hoping that what you’re doing is right for your goals. We help our clients skip the mistakes that even we made through trial and error – and they progress way faster because of it.
As your coach, our team will equip you with lifelong knowledge about training and nutrition, and our job will be complete when you don’t need us anymore.
If you can’t see yourself consistently following a plan in a years’ time, then it isn’t for you. With us, you start and end with a sustainable approach that’s tailored to your life and your goals. No extremes, no fads, no BS.
You will be able to contact us primarily via email. For the weekly check-in, we communicate via the free video software, Loom, and encourage our clients to use it as well. The clients who are the most open and communicative always see the best results!
You will have a designated check-in day once per week.
We require pictures, measurements, weight, as well as other qualitative observations about your sleep, stress, hunger and satiety, and more.
Diet and training are all adjusted weekly (depending which service you choose) in Excel documents.
The coaching process should be collaborative between us, not just a one-way street. We will usually ask follow-up questions and prompt you to tell us about how the journey is going mentally with things like Non-Scale Victories, not just physically.
We will not write meal plans, as only Registered Dieticians are legally allowed to do so.
We use a variety of diet approaches, but we typically begin with a phase of tracking your intake to build awareness and nutritional knowledge. From there, depending on your goal, we may transition to targeting macronutrient ranges, otherwise known as flexible dieting, or we may transition away from tracking your intake and instead managing portion sizes and focusing on behavior change, moderation, and habit management.
Our diet guidance will differ for each individual, since each client views food, diet, and making healthy lifestyle changes in a different way. We adapt accordingly to create the best avenue for long-term adherence and success for each individual we coach.
Our approach to dieting is centered around making healthy lifestyle changes that will stick around, allowing you to maintain a healthy body composition and retain nutritional knowledge. The approach we use depends on what will be best for each client.
Our timelines are customized to your needs and how long we agree on a consultation call will be best for you to make lasting change in your lifestyle based on where you’re starting. It is highly recommended to plan on working together for a minimum of 6 months or more, since our coaching is centered around long-term lifestyle changes.
We work with clients who are looking for a lifestyle change and are ready to commit for the long haul, not with those who are looking to just lose a few pounds for a special occasion in the short term.
Every plan we write comes with a strongly recommended supplement plan. This plan includes just the necessities you will need to see optimal results from following the program, such as a multivitamin, fish oil, or vitamin D supplement. We are partnered with a trustworthy local nutrition store that discounts all of our clients’ plans and ships nationwide (see About > Partners), so that we know our clients are getting the best quality product as well as the best value for their dollar.
We will provide you with several food lists that include great recommendations for what to shop for. The lists will break foods out into their macronutrient categories so you can learn what nutrients are in the foods you eat. Ultimately, you get to decide which foods you eat, and our lists are recommendations, not requirements. No foods are technically “off limits.”
We will continually guide you and take the process of learning to manipulate your food intake at a pace that matches your learning curve.
When you sign up to work with us, we make sure to get a clear understanding of how “new” you are to lifting weights. We will tailor your programs to ease you into the process and strongly recommend that you send videos performing certain exercises to ensure proper form is used.
Your training is based on your RPE, or Rate of Perceived Exertion. The training plan has spaces for you to log your weight used, reps, sets, and RPE. We use this info each week to determine adjustments for all variables so that we push you harder without giving you more than you can handle. Proper form is assessed via video submission whenever prompted and we strongly encourage it, especially at the beginning of your fitness journey.
No. All of our plans are custom to the client and their resources, but it is ideal to have a full array of equipment to work with. We have created custom plans for apartment complex gyms, hotel gyms, and home gyms in the past with great success for those clients, so do not hesitate to ask about your circumstances if getting a gym membership is out of the question for you.
The less alcohol you consume on a regular basis, the better progress you will see. However, if social drinking is a part of your lifestyle, then the answer is yes (in moderation). You will be given calculations and recommendations on how to drink in a way that is conducive to your goals.
This depends. Cardio classes like spin, boxing, or Orange Theory, as well as things like yoga and pilates are accommodatable, but we ask that you make sure to inform us about them. It is not advisable to do our training program on top of another strength training plan.
Copyright © 2021 Marissa Roy Fitness
