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Nutrition
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After booking a consultation, you will receive a form along with a 3-day food diary to complete and email back prior to the scheduled session.
The consultation consists of two parts: 1. An initial discussion about symptoms, goals and medical history, followed by a focus on food habits and lifestyle factors. If you have recent laboratory tests, they should also be attached to the email.
The consultation aims to identify the root cause of symptoms and discuss ways to treat them.
The second half focuses on food preferences and lifestyle factors affecting symptoms. After the session, a personalized nutrition program is created to address the identified issues.
Follow-ups may be needed to monitor progress, adjust supplement dosages, or modify the diet.
Depending on individual symptoms, laboratory tests may be recommended. The tailored nutrition and supplement plan is designed based on the individual's needs. An exercise or rehabilitation plan may be included, along with instructions on how to follow the plan and explanations for the recommendations. The consultation can take place face-to-face or via Zoom.
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Welcome to your personalized sports nutrition consultation! I'm thrilled to be your guide on this journey to enhance your athletic performance, achieve your goals, and optimize your overall well-being. Below, I'll outline the process of your consultation to ensure we make the most of our time together.
Step 1: Pre-Consultation Preparation
72 Hours Prior: You'll receive a 3-day food diary template via email. Please diligently fill this out, recording all your meals, snacks, and beverages consumed over the specified period. This comprehensive record will provide valuable insights into your current dietary habits and allow us to tailor our discussion accordingly.
Simultaneously, you'll receive a pre-consultation form via email. This form will gather essential information about your health history, current physical activity levels, any dietary restrictions, and most importantly, your goals. Whether you're aiming for muscle building, weight loss, or enhanced athletic performance, understanding your objectives is crucial to crafting a customized nutrition plan.
Step 2: In-Depth Consultation
During our consultation session, which typically lasts around 60-90 minutes, we'll delve into:
Goal Setting: We'll discuss your aspirations, whether it's improving muscle mass, shedding excess weight, or enhancing athletic performance. Your goals will serve as the cornerstone of our nutritional strategy.
Current Dietary Habits: We'll review your 3-day food diary together, examining your nutrient intake, meal timing, hydration levels, and potential areas for improvement.
Training Regimen: Understanding your training routine, frequency, intensity, and duration is crucial for devising a nutrition plan that complements and optimizes your physical activity.
Nutrigenomics Option: For those seeking cutting-edge personalization, I offer Nutrigenomics testing. This innovative approach analyzes your genetic makeup to identify how your body responds to different nutrients. By harnessing this information, we can tailor your nutrition plan even further, aligning it with your unique genetic profile to maximize results and performance gains.
Step 3: Customized Nutrition Plan
Armed with a comprehensive understanding of your goals, current habits, and genetic predispositions (if opted for Nutrigenomics testing), I'll develop a personalized nutrition plan tailored to your specific needs. This plan will encompass:
Macronutrient Ratios: Precise recommendations for carbohydrates, proteins, and fats to fuel your training, promote recovery, and optimize body composition.
Micronutrient Optimization: Ensuring adequate intake of vitamins, minerals, and antioxidants essential for overall health and performance.
Meal Timing and Composition: Strategically planned meals and snacks to support energy levels, enhance recovery, and promote muscle synthesis.
Hydration Strategies: Guidelines for proper hydration before, during, and after workouts to maintain optimal performance and prevent dehydration.
Step 4: Ongoing Support and Monitoring
Our partnership doesn't end with the consultation. I'm committed to providing continuous support and guidance as you implement your nutrition plan. We'll schedule follow-up sessions to monitor progress, make adjustments as needed, and address any challenges or questions that arise along the way.
In summary, your sports nutrition consultation is a comprehensive process designed to empower you with the knowledge, tools, and personalized strategies needed to unlock your full potential and achieve your athletic goals. Whether you're a competitive athlete or a fitness enthusiast, investing in proper nutrition is key to reaching new heights of performance and well-being. I'm here to support you every step of the way. Let's embark on this transformative journey together!
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Whether you are a newly opened restaurant seeking a captivating culinary identity or an ongoing establishment aiming for a fresh revamp, Fiona's expertise is tailored to meet your specific needs. Her proficiency in crafting nutrient-dense menus with thematic brilliance can breathe new life into your culinary offerings.
Fiona's successful collaborations with Hyatt Regency London Albert Embankment and upscale members' clubs like PINQ in Baker Street, London attest to her ability to elevate dining experiences. Her work at Mezemiso Rooftop restaurant in Lo don showcases her versatility in merging different cuisines and creating visually stunning menus.
For events ranging from corporate retreats like Ascencia Living and Awards Ceremonies to more celebratory occasions like Sober Dave Parties and Weddings, Fiona can curate unique, healthy, and aesthetically pleasing menus that leave a lasting impression. For a culinary journey that seamlessly aligns with your restaurant's theme or event's ambiance, contact Fiona to transform your dining experience into a harmonious blend of nutrition, creativity, and visual allure.
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Nutrition plan
Duration: 1-1:30h , Initial consultation: £220, Follow up: £100
Nutrition consultation
Tailored nutrition/supplement/lifestyle plan.
Explanations of what causing/contributing to your symptoms.
Detailed nutrition plan with justifications why certain nutrients/foods/herbs have been suggested.
Further laboratory test (if discussed in the consultation).
Nutrition and Exercise/Rehabilitation plan
Duration: 1:30-2h, Initial consultation: £300 , Follow up: £150
Nutrition and Exercise consultation
Tailored nutrition/supplement/lifestyle plan.
Explanations of what causing/contributing to your symptoms.
Detailed nutrition plan with justifications why certain why certain nutrients/foods/herbs have been suggested.
Personalised exercise plan dependant on your goals and measurements.
Explanation of Exercises, reasons justification of why chosen.
Further laboratory test (if discussed in the consultation )
Exercise/Rehabilitation plan
Duration: 1h roughly , Initial consultation: £100, Follow up: £80
Personalised exercise/rehabilitation plan dependant on your goals/measurements/treatment.
Explanation of exercises, reasons justification of why chosen.
Further laboratory test if required(if discussed in the consultation)
Personal Training
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Ready to achieve your fitness goals? Let's do it together! With my extensive experience in training clients, whether it's losing weight, building muscle, shaping your body, improving athletic performance, enhancing posture, or recovering from injuries, I've got you covered.
What sets me apart? My Clinical & Educational Background and Expirience in Nutritional Therapy, Sport & Exercise Rehabilitation and Nutrigenomics working with professional Athletes treating their injuries and helping them reach their optimal performance.
Here's what we'll do: Each month, we'll assess your progress through physique testing, postural analysis, and functional movement tests. We'll measure body fat, muscle mass, strength, and mobility to understand your body better.
Then, I'll create a customized plan just for you. No cookie-cutter routines—just personalized training to fit your needs and goals perfectly.
Let's make progress, celebrate victories, and reach new heights together. Get in touch today, and let's start your fitness journey!
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Personal Training Session
Personal Training Sessions last for an hour
1 PT Session(1Hr) = £75
4 PT Sessions = £296
8 PT Sessions = £576
12 PT Sessions = £828 (1 free PT session)
24 PT Sessions = £1,632 (2 free PT sessions)
32 PT Session = £2,144 (3 free PT sessions
Mobile Personal Training Session (1hr) = £110
Nutrition & Exercise Coaching
Price:
1 Month = £350
3 months = £950
6 months= £1,900
Includes:
Monthly consultation which includes Past medical/injury history, Measurements, Postural assessment, Functional movement screening, Goal setting.
You will receive a tailored Nutrition & Exercise plan. Which will be twice every couple of weeks.
Monthly face to face follow ups
Online support
Exercise/Rehabilitation plan
Duration: 1h roughly , Initial consultation: £100, Follow up: £70
Personalised exercise/rehabilitation plan dependant on your goals/measurements/treatment.
Explanation of exercises, reasons justification of why chosen.
Further laboratory test if required(if discussed in the consultation)
Sports Therapy
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Before your assessment, you'll be asked to complete a form detailing your past and current medical history, injuries, and concerns.
During your assessment:
Postural Assessment: Helps identify any imbalances or malalignments that may contribute to pain or dysfunction.
Range of Motion & Strength Testing: Physical assessments will be conducted to evaluate your range of motion, strength, flexibility, and joint stability.
Functional & Biomechanical Movement Assessment: I will observe and assess your movement patterns during various functional exercises to identify any abnormalities or compensations.
We'll also discuss your goals and expectations, including performance goals.
Please come dressed appropriately: men should havw shorts with them women should wear shorts and a sports bra.
Once I've identified any imbalances, I'll advise on treatments, which may include manual therapy, exercises,stretches or strengthening.
Remember, you don't need a specific injury to benefit from sports therapy. It's about helping your body train optimally by addressing musculoskeletal imbalances.
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Sport Therapy
1 session (1h min) = £85
2 session = £166
4 sessions = £324
8 sessions = £632
14 sessions = £1,092
24 sesions = £1,844
Sports Massage
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Benefits of sports massage:
Enhanced Performance: Sports massage helps improve blood circulation, flexibility, and range of motion,
Faster Recovery: By reducing muscle tension and promoting circulation, injuries
Pain Relief: Sports massage can alleviate muscle soreness, tension, and pain,
Injury Prevention: Regular sports massage can identify areas of tightness or weakness in muscles and address them before they lead to more serious injuries.
Improved Flexibility: Sports massage techniques can help increase flexibility and joint mobility, allowing athletes to move more freely and perform at their best.
Enhanced Recovery from Injury: For athletes recovering from injuries, sports massage can aid in rehabilitation by promoting healing, reducing scar tissue, and restoring range of motion.
Improved Circulation: Sports massage techniques stimulate blood flow to muscles, helping to deliver oxygen and nutrients while removing waste products, which can improve overall circulation.
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Sports Massage
30 min massage = £45
1 hour = £85
1 and half hours = £120
2hrs = £165
Cupping Therapy
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Benefits include:
Improved Blood Circulation: The suction created by the cups is believed to enhance blood flow to the treated area, which may promote healing and relieve muscle tension.
Pain Relief: Cupping therapy is often used to alleviate musculoskeletal pain, such as back pain, neck pain, and muscle soreness.
Reduced Inflammation: The therapy is thought to help reduce inflammation by increasing circulation and lymphatic drainage
.Relaxation and Stress Reduction: Many people find cupping therapy to be relaxing, which may help reduce stress and promote a sense of well-being
.Detoxification: Some proponents claim that cupping can help detoxify the body by drawing toxins and impurities to the surface of the skin. claim.
Improved Range of Motion: By releasing tight muscles and fascia, cupping therapy may help improve flexibility and range of motion in the joints.
Enhanced Immune Function: Advocates suggest that cupping therapy can boost the immune system by stimulating the flow of energy and promoting the body's natural healing processes.It's important to note that while many people report positive experiences with cupping therapy, more research is needed to fully understand its effects and mechanisms of action. Additionally, cupping should always be performed by a trained and qualified practitioner to minimize the risk of injury or adverse effects.
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Dry Cupping
1 session 1h 30 = £130
2 session = £257
3 sessions = £380
Postural Assessment
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Benefits of Postural Assessment:
Comprehensive Evaluation: A detailed head-to-toe assessment of your posture, identifying imbalances, weaknesses, and areas of tension.
Improved Body Alignment: Helps correct postural issues that can affect performance, comfort, and long-term musculoskeletal health.
Enhanced Performance: By analysing biomechanics and overall movement patterns, we identify weaknesses to help you get stronger in your workouts and daily activities.
Injury Prevention: Detects posture-related instabilities early, reducing the risk of strain, discomfort, or injury.
Personalised Recovery: Ideal for people recovering from injuries or addressing chronic pain, offering targeted strategies to regain balance and strength.
Workplace Support: Especially beneficial for desk-job professionals to counteract poor posture habits and prevent long-term complications.
Athlete Optimisation: Athletes can improve performance by addressing movement inefficiencies and strengthening weak areas.
Who Will Benefit:
Anyone looking to improve overall posture and body alignment
Individuals aiming to get stronger and optimise workouts by identifying weaknesses
Those recovering from injuries or managing chronic pain
People experiencing posture instabilities or discomfort
Desk-based professionals seeking to prevent posture-related problems
Athletes wanting to improve performance, balance, and mobility
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Postural Assessment
1 hour – 1.5 hours → £250
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The photo on the left was taking in 2015 I wad 84 kg, in the middle the photo was taken at the end of 2016 I was 62kg, the photo in the right wa taken in 2019 I was 80 kg
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The photo on the right was taken in 2022 I was 83kg and the photo taken on the right was 63 kg in 2016
Employee Wellbeing
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Fiona, is a passionate Wellness Guru with a background in Nutritional Therapy, Exercise rehabilitation and overall wellbeing.
Fiona is also the Founder of Ascencia Living a wellness company which offers services such as Retreats and Workshops for Employees and the general public.
Fiona offers personalised employee well-being solutions with packages like the Wellness Essentials, providing tailored nutrition and exercise plans.
You can find more information about Ascencia Living on www.ascecencialiving.com