CASIE SHEPHERD
Health, Wellness & Fitness Coaching
Founded on the principles of honesty, integrity & empathy for each client.
Definitions:
Email Check-Ins
Detailed check-ins need to be sent to me once a week. I will specify when I need these check ins when I send out your initial plan. This allows us to know exactly what your body is doing and how you are responding each step of the way.
Monthly Check-In Call
15-20 minute check-in calls are an option for clients who chose Wellness and/or hormone coaching. Details get tricky when working on a deeper level so sometimes a call is an easy way to dive in deeper and ask more questions with dialogue and just get some reassurance on the process.
Nutrition Plan
Based on your intake form, an individualized meal plan will be sent to you with a exact sources, amounts, and set meals. In certain cases I will do macros with people and this will also be discussed ahead of time.
Hormone/Lab Assessments
In the first two hormone packages, these are for clients with more ongoing lab draws and who need more in depth support throughout the process of working through any imbalances. Doing more in depth assessments, comparing incoming lab work, communication with any outside doctors, etc brings the fees up for these packages.
Weight Lifting Plan
A detailed lifting program catered to you specifically. We decide on a plan between 3-5 days of lifting based on where you are currently at and your goals. We take into account changes in your physique we want to make, as well as your lifestyle and stress load. For those with a weight lifting plan included into their monthly coaching fee, you will get a new program each month.
Cardio Structure
This includes the kind of cardio you are doing, the amount (duration), how many sessions you are doing per week, tempo, where your heart rate should be, which machines you can use for your cardio, and how to perform.
Supplement Guidance
Supplements can be a key part of getting you to your goals. In order for your metabolism to work properly, it’s important to have the right nutrients, your gut in a certain place, digestion working properly, and recovering well. Recommendations are based on your intake form and if you do a hormone package, the lab work we get back for you.
Lab Assessments
Lab fees are a separate fee and are determined ahead of time based on the individual's needs. You will be given a quote for those labs ahead of time.