Monthly 1-on-1 Coaching
Monthly 1-on-1 coaching includes a custom nutrition and workout plan tailored to your specific needs. You’ll receive step-by-step support, with weekly check-ins and unlimited email support in-between.
Nutrition strategies are unique to the individual and may include meal plan guidance, mindful eating practices, or calorie/macro tracking. All programs are evidence-backed, designed for practicality, and are adjusted as needed.
There’s no commitment to monthly coaching. You can cancel anytime. Start your journey today!
Included in Your Coaching
Custom Workouts
Whether you are recovering from an injury, are pregnant or postpartum, or want to focus on a specific aspect of fitness, get a customized workout plan to meet your goals! We can teach you how to lift, run a marathon, or do the splits.
Custom Nutrition
Get a customized nutrition program tailored to your needs and goals, from fat loss to maintaining body weight to muscle gain and everything in between. You can choose to track macros, eat intuitively, or use the Balanced Plate method - or any combination of strategies!
Weekly Check-in
Weekly email check-ins help hold you accountable, cheer you on, and problem-solve through challenges to ensure your success. Your personalizaed program will be adjusted as progress is collaboratively monitored by you and your coach.
Direct Support
Contact your 1-on-1 coach any time via email and you'll get a response within 48 hours! We are always here to answer your questions and support your progress. We want to share your wins AND encourage you on your low days.
Choose Your Coach
Coach Mallory
Mallory is a Certified Trainer & Nutritionist, and mom of two. Mallory’s been coaching since 2014, after going on her own journey of losing 100lbs. She specializes in helping clients reach their weight loss or body recomp goals using sustainable approaches backed by science. Mallory offers monthly 1-on-1 coaching for nutrition and training.
Coach Rachel
Rachel is a BCBA (Board Certified Behavior Analyst), Certified Trainer, and mom of two who lost 75lbs while working with Mallory 1-on-1. Rachel focuses on successful habit-building with her clients and specializes in prenatal & postnatal care. Rachel offers monthly 1-on-1 coaching for nutrition and/or training.
Contact Us
Frequently Asked Questions
Yes! After reading about each of our 1-on-1 coaches, you may select the coach that you would like to work with.
1-on-1 coaching is perfect for helping you reach any health and fitness goal you have, such as: weight maintenance, weight/fat loss, muscle gain/bulking, learning how to weight lift, becoming a runner, learning how to eat balanced meals, gaining nutritional knowledge to apply for the rest of your life, and more!
1-on-1 coaching requires a 3 month commitment to ensure enough time to make progress toward your goal(s). Making sufficient behavioral progress takes time! After that, 1-on-1 coaching becomes month-to-month and you may cancel anytime in our online portal.
Each week, you will check in with your 1-on-1 coach by email using a template provided by your coach. You are also welcome to reach out to your coach anytime for help problem-solving, encouragement, or to share your wins!
No, prescribing meal plans is outside of our scope of practice. However, individualized nutritional guidance is provided.
No. Though some clients may choose to track their overall calories or macros, clients are not required to do so during 1-on-1 coaching. Your coach will work with you to choose an appropriate nutrition method for you based on your preferences and goals.
No, medical nutrition therapy is outside of our scope of practice. Please see a licensed healthcare provider if you are suffering from an eating disorder.
No, all sales are final.
All FLA coaches heavily emphasize compassion, encouragement, supportive feedback, and flexible plans. We will never reprimand you, shame you, or make you feel guilty. All coaching comes from a place of problem-solving, individualization, and thoughtful consideration of your needs and preferences.
Your exercise program will be tailored to your goals, availability, and available equipment. Some 1-on-1 clients workout 3 times per week, while others may workout 1 time per week.
All 1-on-1 clients have access to our online portal, which includes our exercise library with demo videos for every single movement we prescribe in your plan. Additionally, 1-on-1 coaching includes unlimited video form checks and personalized demo videos for your specific needs.
Your coach will reach out to you by email and send you questionnaires to gather information on your history, medical needs, goals, and preferences. After reviewing your questionnaires, your coach will work collaboratively with you to develop your personalized nutrition and exercise program. Changes can be made at any time as progress is monitored weekly.
