Individual consultations include a full dietary, fitness and lifestyle assessment and a tailored nutrition and exercise plan is developed for clients.
I also work with clients to help them overcome the psychological and emotional factors behind their eating behaviours by using my training in cognitive behavioural therapy (CBT).
Extensive studies show CBT is a very effective form of psychological therapy in weight management and I regularly use CBT coaching techniques in my consultations with very positive results.
I advise on a wide range of areas including:
Effective and sustainable weight management
Fueling the body for maximum performance
Regain energy and vitality
Family nutrition
Healthy meal and snack ideas and recipes
Shopping and meal planning guide
Boost immunity and stay healthy
Heart health
Fitness coaching
Sports nutrition
Home cardio and strength exercises
Who can benefit from my nutrition and fitness advice?
Anyone looking to improve his or her overall health and fitness. Improving diet, exercise and lifestyle can prevent and manage a wide range of conditions including:
Weight Issues
CARDIOVASCULAR Health
High Cholesterol
Hormonal Imbalances
Women’s Health
Diabetes
Metabolic Syndrome
Inflammatory Diseases
“Before I met Alva, I had tried other weight loss programmes but found they were not fully adaptable to my busy schedule. I could never stick to eating particular meals on particular days. I had what I thought was a healthy eating habits aside from picking at food while at work and was active most evenings but couldn’t lose any weight.
After my first meeting with Alva I came away feeling that I now had the tools to lose the weight I wanted to lose. Alva changed around the way I was eating food rather than the food itself and asked me to increase my steps from 10,000 a day to 12,000. This seemed like an impossible task to get 12,000 steps a day but over the 10 weeks there was maybe 4 or 5 days where I struggled to get the required steps. The picture food diary was a great incentive not to pick at food during the day as I wouldn’t always have my phone on me to take the pictures.
The best part of the 10 week plan was I was eating normal foods that I enjoyed while still being able to go out for meals and just be mindful of what I was ordering. I could not believe that the programme would be so easy & straight forward to follow. Alva was so easy to deal with and always on hand for any questions I had during the programme about food / portions / exercise.
Over the course of the 10 weeks I lost 9.2kg by making simple changes to the way I was eating and exercising. I would recommend this programme to anyone looking to lose weight in a way that fits their lifestyle.”
Anne Marie Donnellan, 31
“Fantastic news ..... got my blood results today ... blood sugar back into normal range (first time in years)... cholesterol down to 3.6 from 5.6 over the last couple years ... B12 back to normal, Iron back to normal, ….there are no words to express the level of gratitude I have for you and your programme. I am so thankful you could fit me in. THANK YOU SO MUCH... I know I’m not even halfway there, but for the first time ever I believe I will be able to make it to the finish line! Thank you.”
Client July 2021 with current weight loss at 33kg
Consultations
A one-hour consultation involves a thorough investigation into eating, exercise and lifestyle habits. Health goals are discussed and personalised nutrition and exercise plans are developed.
Alva offers clients a three day photo food diary review post consultation to build confidence around food and meal choices as clients start their journey to improved health, energy and fat burning. Clients receive Alva’s Nutrition Guide including a seven day meal plan with shopping list & over 30 healthy recipes.
Extensive online resources are also available to support clients. Each consultation is followed up with a detailed email covering action points discussed for client’s plan going forward, personalised nutrition and exercise plans and any additional information/support needed.
€120 (60-minutes)
€55 (30 minutes review)
Now Available as Online Consultation - learn more
For more information consultations, please contact me at any time.
10 Week Weight Loss Programme
LEARN HOW TO LOSE WEIGHT & KEEP IT OFF
My 10-week weight loss programme will equip you with the nutritional and psychological tools to develop a controlled, long term healthy relationship with food and win the battle against emotional eating and cravings.
What’s Involved in my weight Loss programme?
8 online consultations – 1 x one hour and 7 x 30-minute consultations over 10 weeks.
Each consultation is followed up with a detailed email covering action points discussed for client’s plan going forward, personalised nutrition and exercise plans and any additional information/support needed.
Daily contact throughout the 10 week programme via WhatsApp.
Alva reviews photo food diaries and daily exercise from clients each evening.
This accountability for food choices and daily exercise motivates & supports clients throughout their 10 week weight loss journey.
Clients receive a copy of Alva’s Nutrition Guide including a seven day meal plan with shopping list & over 30 healthy recipes
Cognitive Behavioural Therapy techniques are used to help create and cement new healthy habits and behaviours around food and lifestyle
Extensive online resources including workouts, recipes and advice available to support clients
Tailored exercise workouts for improved cardio fitness, strength and conditioning
Latest from the Blog
