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Full-time Student

Amanda Churchvara

Kass and M2 Performance Nutrition are the ONLY group who heard me out, has stuck by me and has me willingly eating more than 2x a day. In the 5 years I have been trying my very best to learn, you are the only group willing and patient enough to teach me...

Amanda Churchvara

"... For once, I understand my food, I feel challenged to try new food, but encouraged and supported when I struggle. Kass answers my insane questions and comments like they are exciting and intriguing...I never feel guilty for being clueless and I love to ask questions because I know she will support me to find an answer." - Amanda

Background

Amanda comes from a dance background where the pressures to be thin at the cost of healthy were all around her. She has done an amazing job overcoming this mindset around food and body image. Some days old habits come back but she pushes forward to break that pattern and create a new healthy life for herself. With a busy schedule in school, Amanda puts forth the effort each week to prepare and plan food ahead of time. She does the same thing when she eats out at restaurants and travels.

Time with M2

9 months

Results Achieved

  1. We achieved Amanda's aesthetic goals
  2. Developed a healthy relationship with food
  3. Energy levels increased significantly

Time To These Results

Amanda saw big improvements in her energy in the first 3 months which has continued to increase steadily since then. She met her leanness goal around the 6 month mark. Now are we maintain her new lean physique, we continue to build solid habits around food. She's made incredible progress at each benchmark (3 month, 6 month, 9 month).

How Did Were These Results Achieved?

We used macronutrient tracking, food journaling, sleep goals, hydration goals, daily step goals, meditation, yoga, CrossFit and free writing.

Challenges Along the Way

The biggest challenge was getting the My Fitness Pal application to work for her. She had a bit of trouble logging food and understanding what types of food were needed to "hit her numbers". As time went on and after watching lots of videos, Amanda got a great handle on every day tracking. Another challenge was when Amanda felt burnt out from weighing food all the time. I had her cut back on tracking and focus on intuitive eating with goals in mind. This really helped her listen to her hunger cues and be more mindful of her eating. Then, to lean out the last little bit, I had her start tracking consistently again. She didn't feel burnt out anymore and really wanted to achieve her goals.

Other Details

  1. We took a reverse dieting approach plus hypothyroidism protocol.
  2. High pro/carb approach & Remove inflammatory foods (dairy, gluten),
  3. Remove raw cruciferous , limit soy & coffee, Cooked veggies only,
  4. Add in vitamine D rich foods (eggs, fish, mushrooms), Iodine & seleium increase (brazil nuts, sunflower seeds),
  5. Add in B12 & magnesium
  6. Start water goals of 8+ glasses a day
  7. Keep sleep above 8 hours each night
  8. Continue bumping carbs in increments of 15g (since she used to be afraid of carbs small adjustments)
  9. Rebalance p/f/c ratio to 30:30:40
  10. Repeat steps 5-7; Rebalance ratio to 35:25:40
  11. Focus on free writing goals
  12. Review MFP complexities
  13. Break from tracking, intuitive eating with sleep/hydration/carb goals
  14. Back to macros in 35:25:40 with focus on hydration
  15. Add in probiotics + collagen peptides.
Amanda's Coach