This is for you if you are ready to learn the roadmap to ditch dieting for good. To lose fat/build muscle and FINALLY do it while enjoying carbs, chocolate, ice cream and your favorite foods again. To Mindset shift to food freedom & body confidence to start living life confidently. Find lifestyle balance & quit diets for good to improve physically, mentally, and emotionally for overall health.
Enrollment ends on January 16, so make sure to fill out your application with plenty of time before you miss out on this amazing group program!
Meet Your Virtual Dietitian & Coach!
Hi! I’m Melissa Conover, MS, RD, CDN. A Registered Dietitian and your Nutrition Coach inside of the Strong Over Skinny Nutrition Bootcamp! I’m a passionate, dedicated registered dietitian devoted to helping people to trust their bodies and develop patterns of eating that help them to feel their best.
After struggling with calorie restriction, over-exercising and bingeing patterns, I knew I never wanted to feel that way again. After working with a dietitian that helped me to understand how to fuel my body, I knew I wanted to help other people to feel better too by pursuing a career in dietetics.
I believe that health starts with mindset & small habit changes that help us to function optimally. Food and exercise should be things that we look forward to every day, not areas for stress or dread. With the right tools and support systems, food can become a powerful tool to help you reach your fitness goals. From mindset to managing lifestyle factors, you’ll leave the Strong Over Skinny Nutrition Bootcamp with actionable solutions that will make you feel your best for life, confident to maintain your results & habits.
Fuel your body.
Nourish your mind.
Energize your life.
About: Strong Over Skinny Nutrition Bootcamp
(This is for you if any or all apply)
You want the step-by-step roadmap to:
Lose Fat/Build muscle without calorie counting
Balance blood sugars to increase energy and prevent chronic disease
Mindset shift to body confidence & food freedom
Get results even with a busy schedule
Reach lifestyle balance to enjoy social events with ease
Gain community support from like-minded women
Have a dietitian as your side-kick for accountability
Experience a total body individual approach to wellness
Level up physically, mentally & emotionally
Find movement that works for you body and preferences
Fuel your body for fitness performance & utilize your recovery for growth
Understand the role of different foods in a balanced diet
Ditch Diets and start living life to the fullest
In Strong Over Skinny Nutrition Bootcamp, you'll receive:
12 Weeks Of Step-By-Step Support To Help You Understand Nutrition, Set Manageable Goals & Establish New Healthy Habits
1:1 Getting Started Nutrition Coaching Call with individual Health assessment & supplement protocol (only if necessary)
Weekly Live Zoom Group Coaching Calls To Cover Course Curriculum, Share wins, Discuss Barriers, Set Goals, as well as hot seat coaching for that 1:1 coaching aspect throughout the entire program
Group Messenger Support through Voxer to get feedback on meals, share wins
Recorded Modules & Additional Trainings To Answer All Questions You Might Have at Your Own pace, On Your Time For Your Convenience
Dietitian Exclusive Recipe Book for Simple and Nutritious Recipes
Custom Diet/ Meal Audits
Plate Portions Guide for ANY Social Events & Occasion to Enjoy Desserts, Drinks, Carbs, Protein etc. and Get Results
Private Facebook Community Access To Share Wins, Struggles & Ask Questions Throughout The Program
Weekly Goal Setting and Accountability
Educational Handouts PDF Download (Yours to keep forever!)
Self-Paced Video Module Sneak Peek
Module 1: Mindset & Food Relationship
We’ll start from the beginning and go back to basics. It’s never too soon for a refresher or to start rebuilding your relationship with nutrition from the ground up. We’ll explore what it means to have a true growth mindset, the 80/20 rule, track and incorporate nutrition strategies that you’ll stick with for life.
Module 2: Strength in the Kitchen, Calories & Portion Distortion
Ever go to a restaurant and think, “This is a massive plate of food!” That’s incredibly common. We’ll discuss portion sizes and strategies to measure portions that don’t involve a food scale or measuring cups. Frazzled about fiber? Confused about carbs? It’s a lot of information! We’ll take a look at nutrition labels and you’ll learn how to read them the right way. How about those beautiful pictures of meal prep containers with the same food ready for every single day of the week? We don’t do that here. This week, we’ll review meal prep for busy lifestyles AND preparing meals that are not boring and actually delicious while still being nutritious.
Module 3: Mindset for all occasions
Do special occasions and holidays stress you out? I’ve been there. Together, we’ll develop a plan so you can feel confident at every event you attend because you’ll know you’re making the right choices for yourself. Dreading your holiday leftovers? We’ll talk about that, too. We review how to build your plate for any social event based on your needs, in order to be able to enjoy and be PRESENT to make memories, rather than stressing over the food or beverages served. Rather than restricting dessert then binging later.
We can enjoy social events and STILL lose fat, gain muscle, and keep our bloodwork and overall health in mind. This is the module to teach you how! This week is all about setting you up for success.
Module 4: Performance Nutrition
I’ve seen you dabbling in the gym. Whether you love to stay active, you’re training for a race or have a strict lifting plan, nutrition will be so important for you to hit your goals. This week we’re talking about all things performance nutrition, recovery, injury prevention and more.
Module 5: Blood Sugar Balance & Mood-Mind Connection
I’ll bet that you didn’t realize your hormones and blood sugar balance play a role in the way you feel on a day-to-day basis. Factors like sleep, stress, caffeine intake and overall caloric intake can have an effect on the body’s hormone levels. If you identify as a woman, you’ll be even more sensitive to those subtle changes! The mood-mind-gut connection is very real & if hormones are throwing off your mood, your whole nutrition plan can go by the wayside. You’ll learn best practices for keeping your body in a state of balance so you’re never left diving headfirst into a sleeve of Oreos again!
Module 6: Debunking Fad Diets + Tricky Marketing
Is your head spinning from all of the diet ads popping up every time you scroll through your social media feeds? I get that - it can be overwhelming! Consider this your open forum to ask any questions on your mind. We’ll also take a deep dive into marketing tactics and how to spot them from a mile away while you walk the aisles of the supermarket.
Module 7: Alcohol/Social Life with Health Goals in Mind
Want to FINALLY go to that social event, wedding, and holiday without being completely stressed OR the opposite thinking all your progress, goals, and results go out the window because of alcohol? We will go in depth to support your lifestyle! Want to know what to eat before an event? Want to stop skipping meals or cutting carbs but still want to balance your day? I've got you covered. Looking to balance periods of socializing where you have back to back events? You can go to all of these events and STILL balance both your alcohol and food! Finally, how about alcohol related to our muscle gain goals and our performance? Let's get to it!
Module 8 Optional: Calculating Calories (Fat loss, Maintenance, Muscle Gain)
Optional Module-- the MAIN purpose to be sure you are not accidently UNDER-fueling-- but also to be helpful for awareness that you aren't on the flip side excessively over-fueling for your current needs.
PLEASE NOTE: You can ABSOLUTELY do this by JUST using plate portions WITHOUT tracking food or calories. However, I do understand there are various learning styles, so for some individuals it may be helpful to start with loosely tracking ONLY and SIMPLY for awareness of portions/ sneaky calories as well as for education purposes. If you choose this module, you can think of it as a stepping stone, if you will, before diving into plate portions. I do NOT want this to be so it becomes obsessive and you track every gram or weigh your food. Regardless, you will still learn and end by using plate portions and not tracking because I do not want you to track forever. You may not want to track at all and jump right to plate portions. Also, it may be helpful once you are in your maintenance phase (once we hit our goals we do not want to remain in a deficit forever) to cross check our food intake with plate portions.
Module 9 (Women only): Menstrual Cycle - Optimizing Nutrition & Fitness
There is new research we will review for those off hormonal birth control, on the various stages of the cycle and hormones related. This will allow you to understand when you can hit personal records in the gym, when to schedule big meetings and events, and how to best fuel your body to balance cravings, fuel for your workouts, hydrate, minimize PMS symptoms, and to optimize recovery.
Module 10: Long Term Habits for sustainability
Did you know that your stress could be preventing you from achieving your health goals? This week we’ll be discussing all things stress management and giving you solutions that you can reuse whenever life gets a little bit too hectic. We also review mindset for tough days, for periods of life, and how to ebb and flow with different times. Here you will learn sustainable approaches to nutrition, fitness, and lifestyle for long term success and to set everything you've been doing in stone for yourself no matter the season, event, or time in your life!
"Melissa has touched on everything! She is wonderful - I've genuinely learned more through her as a Registered Dietitian than I ever have from any program or nutritionist. I used to weigh myself daily. I used to think "Do I have to starve today?" I used to be scared of carbs. Now, I've realized I need them for energy. Since working with Melissa, I've lost 8lbs and I feel prepared for my son's wedding!"
- E.I., Strong Over Skinny Participant
"My blood test came back... my A1c was down, my sugar is now within normal range, I've lost 4lbs and my energy is up! Not only am I no longer considered in the pre-diabetic range, this program has helped me so much with the support I get from my team, but most of all Melissa's knowledge and coaching."
— D.C., Strong Over Skinny Participant
"I've definitely lost weight since my pants are fitting better, but my biggest win is finding myself trying to meet my 5 veggies a day goal! And now, instead of always having meat, I give fish a try! I've also been getting much better sleep!"
— N.A., Strong Over Skinny Participant
"Strong Over Skinny Group Program has been great! The meetings were so informative and so were the Modules! I feel armed to make better food decisions when I'm out or at the grocery store."
— Anonymous, Strong Over Skinny Participant
How is S.O.S. Nutrition Bootcamp
different than any "diet" you've tried?
You're a goal-oriented person that knows you want to keep your body healthy so you can feel your best from the inside out. So you got a gym membership, started a restrictive diet and just couldn’t stick with it. It was really hard to stick to when events happened or life got in the way, and you found yourself wondering, “Will I have to do this restrictive diet forever just to keep results?”
*spoiler alert : your metabolism didn't appreciate the restrictive diet/(s).... AT ALL!*
Drastic & restrictive scary changes aren’t sustainable for long term health & wellness and also research shows create more issues with your metabolism and health long term.
That is why restrictive fad diets, shakes, etc. don't work. They don't provide you with the education on how to work the foods you eat into your preferences lifestyle and schedule, AND they are typically extremely restrictive in calories, or cutting out foods you love, OR BOTH!
Maybe you’ve been thinking about implementing healthy habits, but feel confused about all of the information floating around on the internet. Maybe you’re craving a group of likeminded people to bounce ideas off of and turn to for support.
I have a secret for you.
The Strong Over Skinny Nutrition Bootcamp is the perfect opportunity to learn healthy habits, implement mindset changes and learn about nutrition that fits into your lifestyle. In 90+ days, you’ll have plenty of opportunities to celebrate wins, ask questions, participate in a community-style environment AND be held accountable to your goals throughout.
You actually learn the WHY behind the science of nutrition in a way that is SO simple, you'll be able to incorporate what you learn into your life no matter what comes up for you!!
This program is designed to help people that are struggling with food choices, desiring an active lifestyle and habits that stick for the long term instead of another short term solution. The best part? There are weekly roundtable discussion Live on zoom so all of your burning questions will be answered throughout the program. It’s time for you to take control of your health, feel your best and "graduate" from the program feeling empowered in your choices.
Are you ready to start feeling your best while making informed decisions about your health? It's time for you to feel confident & healthy, while enjoying your favorite treats!
Your time is now. I'll be here to help you every step of the way. Click that button to sign up!
To learn more about the program, the investment, and to see if we are a good fit to work together, click below!
Frequently Asked Questions
Are there payment plans available?
Payment plans are available upon request. If you only want to do the 3 month plan, but need to spread out your payments past the 3 months, we can discuss! E-mail me at firstname.lastname@example.org or DM me on instagram @energizenutrition.withmelissa
I don't currently exercise, is this for me?
I have a dietary restriction, is this the right group coaching program for me?
Does this include 1:1 coaching with Melissa?
Yes! This program option includes a full health assessment and a one-on-one nutrition coaching call with Melissa as a new addition. Beyond the 1:1 individualized coaching call, you'll have the opportunity to interact with other participants in the zoom sessions as well as in the group chat as well for added support and success.
How long is the program?
For optimal success and true habit change, there is a 12 week minimum requirement. Some members continue past the 12 weeks for additional training, accountability, education, and coaching. If you decide to continue past the 12 week minimum committment when signing up, that will be discussed before renewed.