Maximize Your Performance
with Nutrition Coaching!

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What is your goal?

  • Qualify for Boston Marathon
  • PR your 5k
  • Complete an Ironman
  • Make the varsity team
  • Have your best season ever
  • Run 100 miles
  • RX the workout
  • Complete Murph
  • Be in better shape now than your 20s

No matter the Goal
Nutrition Matters!

3 EASY STEPS TO GET STARTED

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SCHEDULE AN INITIAL CONSULT

At Spine & Sport, we learn what your goals are and how we can help.

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CREATE YOUR PLAN

Meet with a nutrition expert to create a performance nutrition plan. We will focus on quality, quantity, and timing of your food intake.

SEE AMAZING RESULTS

Maximize your performance with the ongoing support and accountability of your nutrition coach.

Spine & Sport Performance
Nutrition Plans


PERFORMANCE
3 Month Commitment

$99/mo

  • Initial Consultation, Health Assessment & InBody Scan

  • Goal Tracking and Setting

  • Customized Meal Plans, including pre/post workout intake

  • Access to Exclusive App & Group Message board with others on the plan

  • 2 Virtual Check-Ins per Month

  • 1 In Person Visit per Month

PERFORMANCE PLUS
3 Month Commitment

$139/mo

  • Initial Consultation, Health Assessment & InBody Scan

  • Goal Tracking and Setting

  • Customized Meal Plans, including pre/post workout intake

  • Access to Exclusive App & Group Message board with others on the plan

  • Weekly virtual Check-Ins

  • 2 In Person Visit per Month

InBody Scan

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  • Your nutrition plan starts with an InBody scan
  • You need to measure more than just your weight
  • Check out what Dr. Dan's numbers are
  • Find out what your numbers are
  • Click here to learn more

What to Expect

  • You will begin to develop healthy habits and routines
  • You will learn how to measure your food and meal prep
  • You will learn about portion sizes
  • You will learn how to track your food and use My Fitness Pal
  • You will learn the importance of consistency
  • You will learn that eating out is easier than before you started
  • You will learn food composition-Protein, Carbs and Fat
  • You will work through the frustration of food logging & measuring
  • If you listen to your coach and follow our program you will see success

Specialty Diets

We understand there needs to be more options for clients with special food preferences. We can accomodate preferences such as vegetarian, vegan, gluten free, and dairy free meal plans as well as others.

On Going Coaching

  • Monthly biometric testing, continued goal setting
  • Goal tracking & follow up
  • In App support throughout the month
  • Private network support throughout the month
  • $99/Month with no contract

*Ongoing coaching clients must have completed our Phase I – 12 week program or one of our wellness & nutrition challenges.

Why us

  • Proven record of success
  • Written by Nicole Merchand, MS, RD, LD/N who specializes in Sports Performance.
  • This program will help hold you accountable & educate you
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Still have questions?
Katie@SpineAndSportDbq.com

Katie Baker

Nutrition Coach

Katie joined Spine & Sport in April 2019. She was born and raised in Dubuque, and graduated with honors in Biology, Chemistry and Spanish at Simpson College. While at Simpson, she was the captain of the volleyball team and won All-Conference and All-Tournament honors.

Katie is passionate about health and wellness. She enjoys working on her own nutrition and fitness and well as helping others to be the healthiest they can be.

In her free time, Katie enjoys working out, being active, playing with her puppy, and spending time with her family and husband, Caleb. She also spends time on the volleyball court, coaching her local juniors club team.