Jill will INSPIRE you with the tools you need to improve and transform your well-being through nutrition. Nutrition is the BIGGEST and most important aspect of your health. It fuels your workouts, maps your physical progress and influences your mental health. 80% of how you feel every day and achieving your goals is dependent on nutrition.


To optimize health, energy, fat-burning, and muscle-building meals/snacks we aim to have the proper balance of the 3 macronutrients – PROTEIN, CARBOHYDRATES and HEALTH FAT.  They all play an essential role in your health and well-being.


Ideally, every meal to contain approximately 21 grams of protein (women), 27 g (men).  Protein builds muscles and stabilizes your blood sugar for consistent energy.  Snacks 10-15 g of protein, twice daily.


Carbohydrates are essential for optional brain function.  Approximately 9 g of healthy carbohydrates from mainly HEALTHY carbohydrates and vegetables at each meal.  Minimal fruit is recommended.  No more than 1 piece of fruit per day.


Healthy fats are a MUST to be included regularly throughout the day.  Controlled in portions they are essential to curbing our appetite, fueling our bodies and stabilizing our blood sugar.


  • Ideally, you want to consume 3 meals and 2 snacks throughout the day. 
  • Meals should be 4 to 6 hours apart with
  • First meal within 1 hour of waking (this WAKES up the metabolism and get the engines running top speed)
  • 2-3 l of water per day
  • Add a little extra salt to your food to replace the sodium that will be flushed out from extra sweating and water intake unless you have dietary restrictions.
  • Dark green leafy vegetables as often as possible