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SERVICES PROVIDED

CHOOSE THE RIGHT PROGRAM FOR YOU

Annie's Athletes offer a variety of services to help you find the right running program and nutrition service that fits your unique needs and goals.

Marathon in the City

RUNNING COACHING

Monthly

  • An individualized monthly training running program.

  • Periodized training. according to your goals and target races. 

  • Guidance with race planning and structuring your yearly event calendar. 

  • A monthly coaching call to check-in or give feedback.

  • Frequent communication via email and Final Surge Training Platform.

  • Create a free account for athletes.

  • Build your workouts and sync across devices. 

  • Help reduce injuries and let your coach know of pain early with the Pain and Injury Report (PAIR)

  • Analyse Workout and Target Zone Details - Track your progress through pace, heart rate, power, cadence and other metrics.

  • Give Feedback, submit workout comments post sessions.

  • Bonus resources such as individual videos, images, PDFs and other files directly to workouts for athletes to view.

  • Fill out the training history form below to help me design an optimal training program for you. This form will automatically be submitted and I will get back to you as soon as possible to set up a free consultation coaching call. 

Healthy Breakfast

SPORT NUTRITION CONSULTATION

60-Minute Session

  • This is the layout for the first-time consultation:

    • One-on-one consultation via Zoom/WhatsApp calls or face-to-face-meeting (if in close proximity).

    • Goal setting: Setting reasonable and desirable nutritional strategies to help improve health and performance.

    • Education: Nutritional advice to help manage your nutrition, fuel you performance and improve your health.

    • Feedback via email. You will receive:

      • Relevant nutrition information as discussed in the consultation. 

      • Short summary with basic sport nutrition and fueling strategies to support your training. 

      • My personal feedback and recommendations as it relates to your specific dietary and training needs.

Fill out the nutritional history form below to help me design an optimal training program for you. This form will automatically be submitted and I will get back to you as soon as possible to set up a free consultation coaching call.

Exercise and Healthy Diet

RUNNING PROGRAM & SPORT NUTRITION COMBO

Monthly

  • Get the full package!

  • All the benefits of a running coaching plan plus a 60-minute sport nutrition consultation monthly.

  • Nutrition guidance and personal recommendations.

Legal Research and Writing

PERSONALISED NUTRITION RECOMMENDATIONS & INFORMATION

  • Additional guidance after follow-up sport nutrition consultations:

    • Personalised information as it relates to your specific dietary and training needs.

    • Relevant research and resources to help you improve your performance and health through nutrition. 

    • My personal feedback and recommendations.

Bullet Journal

INDIVIDUAL MEAL PLANS

  • After your initial consultation you will receive: 
    A meal-plan designed based on your individual energy requirements, training program and dietary needs. 
    A full-week of meals periodized according to your training schedule, volume and intensity with sport specific considerations for harder and easier training sessions. 

Sports Drinks

COMPETITION FUELING

60-Minute Session

  • Fuel optimally for when it matters most - Get to the finish-line faster by nailing your nutrition on race day.

  • 60-minute Consultation.

  • Learn how to implement the right nutritional strategies prior and during your event.

  • Learn to plan your race day nutrition based on the specific requirements of the event, taking into consideration factors like:

    • the start-time

    • distance

    • duration

    • weather

    • intensity/pace

    • goals.

  • Don't let your fuel be the thing that stops you from achieving your big goal! 

Healthy Food

NUTRIENT TIMING 

60-Minute Session

  • Timing matters - What you eat when makes a difference. 

  • 60-minute Consultation.

  • Learn the nitty gritty of when to eat and what to eat to get the most out of your training and avoid unwanted. GI discomfort during training!

  • Fuel for the work required: Get the most out of your training by using the right nutritional strategies before, during and after training to ensure optimal performance, adaptation and recovery.

  • Pre-, and post-training snack and meal ideas and suggestions.

  • Fueling strategies during training depending on the duration.

Bar Chart

FOLLOW-UP NUTRITION CONSULTATION

60-minute Session

  • Initial nutrition consultation required.

  • After your consultation schedule a follow-up appointment where you can ask me your questions and keep you accountable towards your goals.

Dumbbells

CUSTOM STRENGTH TRAINING PROGRAM

4 Strength Programs

  • Get your own personalized strength training program. 

  • The programs include: 1 x Compound lower-body workouts, 1 x upper-body workout, 1 x pilates/core workout, 1 x rehab routine. 

  • Learn how the right strength work can help prevent running injuries and improve performance

    • Designed to: 

    • ​Help address your specific injury needs​

    • Sport Specific

    • Improve performance

    • Increase strength & power

    • Improve core stability and posture
    • Help increase and maintain bone density
    • Improve body composition
    • Increase metabolic rate​
  • Fill out the strength history form below to help me design an optimal training program for you.
  • This form will automatically be submitted and I will get back to you as soon as possible to set up a consultation coaching call.  

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