Personal Coaching2019-01-15T05:04:42+00:00

Personal Wellness Coaching with Melissa Waller,
Certified Nutrition Specialist

To get in shape, you’ll need to be consistent. To be consistent, you’ll need help.

We’ll make living healthy a habit.

Most people who try to lose weight or get in shape overload themselves and burn out quickly. Instead, I’ll help you focus on the small practices that lead to significant results.

I’ll help you stay accountable.

I’ll provide you with daily support, guidance, and accountability, every step of the way, no matter what life throws at you.
We’re in this together.

No crazy diets, fads, or pills to take.

Get back to basics and eat real food. You have enough to worry about already. Leave the nutrition details to me while you breathe easy.

Proven to work.

We’ll use the Precision Nutrition coaching method, developed by the world’s top nutrition researchers and used by champion athletes to achieve lasting change.

Lose weight, build strength, and have more energy.

You tell me your goals. I’ll help you get there. In under one year, you’ll be better than you ever thought possible.

One-on-one coaching is finally affordable.

Personal coaching starts at $100/month. And it just works.

Why? Because I am committed to helping you get the results you want.

Have you said:

“I know what to do… but I have a hard time staying consistent.”

When life gets crazy and responsibilities at home and work pile one on top of the other, it’s easy to let our health and fitness slip. The years go by, and we don’t even realize how much our health had declined.

But for most of us, there comes a time when we realize things must change. A time when gaining control over our body takes on new urgency.

For some, it’s a scary health diagnosis. For others, it’s watching a loved one struggle with their health problems. And for others still, it’s when they finally realize they’ve spent so many years taking care of others, that they neglected to take care of themselves.

When it’s time to turn things around and start a program to become healthier, it can be difficult to know what to do next. And staying motivated is hard — especially if you try to do it all on your own. Most success stories have a great coach in their back pocket.

Have you had enough yet?

That’s where I come in.

My goal is to help you find the best version of yourself and stay that way starting now.

As you can see from the timeline above, I have had many struggles with weight and health myself. In the first photo, my son is 2 – now he is 13, and my other son is 14. During that time, I tried many different diets, and they all worked for a little while, but I ended up gaining most or all the weight back and then some many times. I remember counting points, calories, and macros. I remember thinking 100 calorie snack packs were a healthy option – they are healthier than eating a whole bag, but not consuming them all the time. I have been active most all my life, but marriage and kids set in on my body.

I hit a low point in 2012 and was ready and willing to change. At this point, I decided to go all in with CrossFit. A few clients had been talking about it, and I decided if that didn’t work, I was destined to be obese for the rest of my life. I am so glad I jumped in. If I knew then what I now know, there are many more reasons that CrossFit worked, and it wasn’t necessarily the CrossFit at all. I need a little help and a push to get on track. I started moving but was still eating whatever I wanted. I joined in a paleo eating challenge. We learned the basics, and I dug in and gave it my all. I lost a little and started to change some healthy habits.

Over the next couple of years, I had a few significant life changes – my father died, my marriage ended, I moved, and then moved again. My weight was up and down many times. I kept some of the habits from the paleo challenge, had read some new books and tried to learn some new ideas and ways to get healthier. I kept up with CrossFit, ran a few 5ks and 10ks, and started back at volleyball. I dug deep into many books, blogs, and online courses. Slowly over time, I implemented one healthy habit after another, and now I am living like i wanted to when I started. Yeah, I still have a little way to get to my ultimate goal, but I am sooo much healthier and happier.

I have lost 60+ pounds, 5 pounds at a time, lost body fat, and improved all my bloodwork. I feel more confident and capable. I have hit many personal records working out via running and CrossFit. Physically, I feel like I can do so much and keep up. I have made many new wonderful friends along the way and learned so much.

Now, I have my daily nutrition down with some habits. I eat mostly real, whole foods – chicken, ground beef, salmon, fruits, lots of vegetables, sweet potatoes, and some healthy fats. I grew up on a small u-pick fruit farm and love my fruit – can’t get enough blueberries, peaches, and blackberries. It is incredible how the body responds when you get back to eating real food.

My takeaway points:

  • Start today! Pick something and do it consistently.
  • It won’t happen overnight. Pick small goals and focus on them.
  • Eat real food – not processed fake food.
  • Move your body – doesn’t have to be CrossFit, get going with something you like.
  • Get a coach or accountability partner – this helped me big time over the years.

I want to help you tap into your inner strengths to enhance your health and wellness so that you can live a healthier and wealthier life.

Certifications

  • CrossFit® Level 1 Trainer, 2013, 2018
  • International Sports Sciences Association (ISSA) Certified Nutrition Specialist, 2018
  • American Red Cross CPR/AED/First Aid, 2018

Stay accountable and consistent with personal help from me

I live and breathe this stuff every day, and am dedicated to helping people just like you become fitter, stronger, and healthier.

Whatever obstacles arise, I’ll help you overcome them by modifying your program or offering new solutions. In the end, know that I’m here to support you every step of the way, no matter what life throws at you.

Easy-to-use online platform

You’ll start by telling me all about yourself, including your goals, health challenges, and daily routine. From there, I’ll customize your entire program, and we’ll start the proven 4 to 12-month coaching process.

Simple nutrition habits and daily check-ins

Every day, you’ll get a lesson and a nutrition or lifestyle habit to practice. You can either read the daily lesson or listen to it like a podcast. We’ll practice a new nutrition habit every two weeks, with every piece designed to help you get results.

Small yet powerful habits to improve everyday life

Along with your nutrition habits, we’ll work together to create and practice healthy habits across every aspect of your life: from sleep and stress-management to movement and mindfulness. These new habits will help you feel more calm, confident, and prepared for each day—no matter what life throws at you.

Personal coaching and detailed progress checking

I’ll check in with you frequently to see how you’re doing and to answer any questions you may have. The program also tracks everything from your measurements to your habits throughout the year, so you can see just how much progress you’ve made.

Is personal coaching right for you?

Personal coaching with Coach Melissa Waller is for you if:

You want to get healthier, fitter, and stronger — and stay that way for the rest of your life

This program is for people who want to lose weight and body fat, build physical strength and confidence, get results that last, and get off the diet roller-coaster once and for all. I won’t give you a crazy diet or exercise program to follow; instead, I’ll help you build habits that will get you results that last forever.

You’re tired of “quick fix” programs and are willing to dedicate 4-12 months to get in shape the sustainable way

If you’ve tried something before and “failed” — or just can’t stick with it — know that you’re not alone. And it’s not your fault. After all, self-directed training and nutrition programs fail 98 percent of the time. Not to mention, after many years in the fitness industry, I’ve seen dozens of diet and exercise fads come and go. That’s why I don’t follow fads. Instead, I’ll teach you doable daily actions that are designed to fit into a busy lifestyle. Bottom line: I’ll help you make fitness and nutrition a part of your life, without it taking over.

You want an expert to hold you accountable and keep you consistent

Doing important things alone doesn’t always work. That’s why I work closely with my clients to help them eat well and exercise, no matter what other craziness is going on in their lives. You’re busy and have enough to worry about; let me take care of the fitness and nutrition details, so you don’t have to.

  • Personal nutrition and lifestyle coaching with me for four months to a full year.

  • Delivered on a premium, easy-to-use platform, you can take with you anywhere.

  • I only take a small number of new clients every year, and spots are first-come, first served.

Click “Let’s talk!” to claim your spot in my program. No payment is due at this time. I’ll be in touch soon to set up a phone consultation to see if we are a good team.

Programs

4-month

Includes:
  • One 60-minute initial new client consultation per client in person or via phone
  • Helpful online lessons, resources, ideas, and handouts to your inbox 5 times per week
  • New habits to build upon every 2 weeks
  • Online Facebook peer group
  • Once a week email support & check-in

$100/month

(4-month minimum)

6-month

Includes:
  • One 60-minute initial new client consultation per client in person or via phone
  • A monthly 45-minute follow-up session
  • Helpful online lessons, resources, ideas, and handouts to your inbox 5 times per week
  • Online Facebook peer group
  • Almost daily email support and check-in

$150/month

(6-month minimum)

6-month plus

Includes:
  • One 60-minute initial new client consultation per client in person or via phone
  • Two monthly 45-minute follow-up sessions
  • One monthly class on cooking, meal prep, or related topic in a small group setting.
  • Helpful online lessons, resources, ideas, and handouts to your inbox 5 times per week
  • Online Facebook peer group
  • Almost daily email support and check-in

$225/month

(6-month minimum)

Individual Sessions

New Client Consultation

$125

(60-minute session)
Includes:
  • Expectations of client and coach
  • Customized nutrition plan
  • Measurements and photos optional
  • Lots of questions and answers

Follow-up Consultation

$75

(45-minute session)
Includes:
  • Progress check-in
  • Customizing the next steps of your plan
  • Measurements and photos optional
  • Questions and answers
  • Add on after above programs or initial new client consultation

“Melissa has a wealth of knowledge to share….”

Melissa was an integral part of my success with the nutrition plan I was following. She always has just the right thing to say to help me stay on track or to make life easier with meal prep advice. Melissa was a huge support to me as a new CrossFit member with zero experience in lifting. I loved that she was observant during my workout and would instruct me on perfecting my form. She always gave me an extra push at just the right time. Melissa has a wealth of knowledge to share, and I’m so fortunate to have her!  – Jessica Weeks

Melissa has a way of believing the best of me. She is always positive no matter what seems to be holding me back. Melissa makes me want to change my eating habits, take care of myself, and make me a stronger person. She honestly cares – way more than most of my friends and support system currently do. Melissa is fantastic at answering any questions I have had.

Chris Haynes

Melissa first and foremost truly cares about the people she works with and wants them to succeed. She provides guidance that is attainable for every type of person, and her consistency and support have been amazing. With her knowledge and understanding of healthy eating and supplements, Melissa was able to give me the tools to empower myself and boost my confidence in managing my health! When I have days that I am struggling, I am so appreciative that I can reach out to her and she is always quick to respond and provide words of encouragement.

Kristin Cordova

So far I love Melissa’s coaching style. I like the change-based approach; it is realistic, calming, and useful. I like the slow start and emphasis on form and foundation. I usually watch the lessons at 5 a.m., so I love that they are chill. I like the use of reflection, and the feedback Melissa gives. So far this is the best program I have experienced. Keep up the good work!

Emily Heaton

Lose weight, build strength, and get the accountability you need. Let me help!

Maybe it’s been a while since you’ve been in shape, or felt energized throughout your entire day, or felt capable and confident enough to do what you truly want.

If you’re ready to have the body you deserve and get in control of your health and fitness once and for all, I’m ready to help. You’ve tried doing it alone. Now work with someone who’s eager to bring a commitment that’s as serious as your own.

I am dedicated to helping people transform their bodies through nutrition and fitness.

Now is your opportunity to start – look, feel, and perform better than you thought possible.

I hope to have the opportunity to help you transform your body and life forever.

But the next step is up to you.

I want to get off the diet roller-coaster once and for all!

Click “Let’s talk!” to claim your spot in my program. No payment is due at this time. I’ll be in touch soon to set up a phone consultation to see if we are a good team.