REVIVE NUTRITION & WELLNESS

-WELCOME PACKET-

@Sea_Nutrition
Sara Avren
Restoring your health, one bite at a time.
 ABOUT ME

Hey ya'll!
My name is Sara Avren and I'm the owner and head coach of
REVIVE Nutrition. I am a wife, a step mama, and dog lover living
my best life in sunny Florida. I grew up in rural North Carolina
where comfort food was an everyday occasion and dieting didn't
exist. It wasn't until my early 20's after going through the death of
my brother, parents divorce, and gaining significant weight that I
realized I was using food for comfort and support. Then began
my dieting journey, trying everything I could think of to “lose
weight fast” ; cabbage diet, banana diet ( yes, I said banana
diet), military diet. I went vegan, I did intermittent fasting, and
even tried not eating all together, yikes! All of my efforts were to
no avail and I was always left frustrated, defeated, and thinking
something had to be wrong with ME! Fast forward a few years, I
joined a crossfit gym which opened up a whole new world of
confidence, nutrition education, fitness, and falling in love with
helping clients improve their nutrition and CRUSH their goals. I
found my purpose and passion in coaching in 2017 and I can't
wait to continue helping as many people as I can "live the life
they never knew existed".
Sara Avren
 THE CHECKLIST

INTAKE FORM
1 An Intake Form (Google Form) will be sent to you via
email. It is important to be honest about all questions
asked. Once you have filled out your intake form please
let me know via email or text.

APP SETUP
2 Download the MyFitnessPal App, setup an account, and
begin logging your food for at least 3-5 days before your
onboarding call.
You will also get an email notification to setup your account
in Trainerize, which is my coaching platform. This is where
you will upload your first photos and measurements.

OBOARDING CALL
3 We will set up a 45-60 minute zoom call to talk more in
depth about your past and current eating habits,
dieting history, your goals, and action steps moving
forward.

THE JOURNEY BEGINS

4 It's time to take your life back and I can't wait to help
you do it!

let's do this!
 WEEKLY CHECK-IN
PROCESS

STEP 1 CHECK-IN TIME

You will be given a check-in tme for Monday or

Tuesday when you start your program. All check-ins
are to be completed by 6:00pm EST on those days.

STEP 2 REMINDER

Your check-ins will include a weekly biofeedback form

that will be sent out in a reminder on Sunday morning
via Trainerize.
 WEEKLY CHECK-IN
PROCESS

STEP 3 BIO-FEEDBACK FORM

This form includes questions like sleep quality,

digestion, energy, performance, hunger, and mood.
Also weight, water intake, and fiber intake may be
requested. Once you have completed the form please
send me a message in Trainerize to indicate you have
completed for the week. Once every 4 weeks I will
also request progress pictures and measurements.It
is very important to be completely honest and
transparent on this form so I can help you navigate
any problems you may be having.

STEP 4 COACHES FEEDBACK

I will respond in Trainerize within 24 hours with any

suggestions and changes to your program I have
after reviewing your bio-feedback form as well as
your food logs for the week. This is your chance to ask
any questions you may have and if you need further
clarification to schedule a call to discuss.
 MONTHLY CHECK-IN
PROCESS

STEP 5 ZOOM CALL

Once a month, I will schedule a 30 minute video call

with you via Zoom to go over your weekly intake form,
your wins and struggles from the last month and any
questions you may have moving forward. Holidays,
events, or travel plans coming up? Let's strategize!
TOOLS & RESOURCES

FOOD SCALE
We don't need to live by the scale, but if you
never have measured your food before, this
will help you understand food portions.
Getting an idea of how much food you are
actually consuming can go a long way in
educating ourselves as well as making sure
we are tracking properly. Weighing is always
the most accurate, especially for protein
and starch. Fruits and vegetables are ok to
use measuring cups.

WEIGHT SCALE
The scale will be one of the tools we will use
to track your progress. Your weight will
fluctuate on a day to day basis, so I
recommend weighing yourself every 7 days
at the same time (right in the morning after
you wake up and have gone to the
bathroom).
 TOOLS & RESOURCES

PHOTOS
Starting photos will be required and then every 4
weeks I will be requesting photos to gauge your
progress. You will upload these directly to your
Trainerize app. I will need front, side and from the
back photos and each time the photos should be
taken in the same clothes and in the same place.
Men: no shirt and athletic shorts
Women: sports bra and athletic shorts or
modest bikini. *DO NOT SEND NUDE PHOTOS*

MEASUREMENTS

Starting measurements will be required and then

every 4 weeks. You will upload these directIy to your
Trainerize app.
Waist -Straight across the belly button
Hips-Around the belt line
Dominant Arm-Around the bicep, unflexed
Dominant Leg-Around the largest part of the thigh
 TOOLS & RESOURCES

MYFITNESSPAL
Myfitnesspal will be our food logging app where
you will begin tracking your food and liquid
intake. The idea is to be as honest as possible
with your tracking so we can ensure that we have
the most accurate data to work off of. You will be
linking this app to your Trainerize app and I will
send you instructions to do so through your
messages in Trainerize. You will also need to
make sure that your diary settings are turned on
"public view" in this app.

TRAINERIZE
Trainerize is my coaching app that you and I will be
communicating from here on out.You will receieve
an email prompting you to fill out your profile and
download the app. This app is where you will upload
photos and measurements every 4 weeks along with
your weight once a week. I will also be sending you
helpful content and helping you with daily habits
through your Trainerzie calendar .
 HOW WE
COMMUNICATE

METHOD OF CONTACT
You can contact me through the Trainerize
app or email me at
sara@revivenutritioncoaching.com

RESPONSE

I will respond to any messages or emails

within 24 hours.

VIDEO CALLS- ONBOARDING/ MONTHLY

All onboarding and monthly calls will be
done via Zoom and you will be sent a link
to your email 24 hours before.

M-F 8AM - 6PM

 GOAL SETTING
Performance

Aesthetics Longevity/Health

The Triangle of Awareness Model

This triangle will give us insight on where your goal focus is right
now. As you can see all corners of this triangle are equal
distance apart. This is because it is most effective to focus on
one prioirity at a time. Think about your current goals and place
an X where your goals align. No place within the traingle is off
limits as there can be some overlap! This will help guide our plan
for you! There are some unplanned benefits that come as a
result of exercise and improved nutrition such as improved sleep,
more energy, improved mood, increased strength, improved
cognitive function, reduced pain, improved digestion and the list
goes on and on!
 REVIVE METHOD

3 Phase Protocol
#1-Priming Your Metabolism
Diets do technically work IF you have a healthy metabolism and
one primed for fat loss . We do this by improving your gut health,
focusing on adequate recovery, increasing your energy levels
and tackling other stressors.This phase is essential to prepare
you for the fat loss stage.

#2-Shredding The Fat

Now that we have restored your metabolism and have instilled
some healthy habits, we are able to really accelerate and
optimize the fat shredding process. This is accomplished by
calorie cycling along with proper movement/exercise.

#3-Maintaining The Progress

Once you've reached your goals it is time for the final phase to
set you up for a lifetime of success! Here we construct a long
term plan that you can integrate into your lifestyle. You are
provided with the tools and resources so that you can maintain
your goals with greater flexibility for the rest of your life without
strict, restrictive diets or ridiculously high intensity exercise
programs.
 CALORIES & MACRONUTRIENTS

Calories:
Calories help us to measure energy from the
food we eat and will be our first focus in this
program.

PROTEINS CARBOHYDRATES FATS

Proteins are the Carbohydrates are the only Fats are essential
basic building blocks macronutrient that is not for all cellular and
P cells.
of all R O MThe
PTN ESS
are CRE
essential toAconsume,
TIVITY Ihormonal
N N O V A Tfunction
ION
made up of amino though that does not mean in the body. EATING
acids. There are 9 it isn't important. FAT DOES NOT MAKE
essential amino Depending on your sport or YOU FAT. Low fat
acids, which must be life carbs can be the best consumption can
obtained through way to fuel your lead to hormone
diet, and then 11 performance and enjoy disregulation, low
non-essential. Each your life. energy, and low
gram of protein is libido. Each gram of
equal to 4 Calories fat is equal to 9
Calories
 MACRO CHEAT SHEET

CARBS FATS
Bread Avocado
Rice Cooking Oils
Vegetables Nut Butters
Couscous Butter
Potato Nuts
Pasta PROTEINS Seeds
Oats Beans/ Whole Eggs Egg Yolks
Fruits Legumes Salmon
Cereals Greek Yogurt Pork Bacon
Bran Peas Chia Seeds
Corn Quinoa Whole Milk
Squash Skim Milk Beef
Sugars Sausage

Chicken
Turkey
Egg Whites
Low Fat Cottage Cheese
White Fish
Bison
Protein Powder
Lean Beef
Tuna
Scallops
Shrimp
 SLEEP & HYDRATION
Sleep:
Sleep is often overlooked and, more times than not, affecting
your health goals. Sleep will help your body recover enough
to maintain your diet, balance your hormones, and reach
your goals. It may be tough, but aim for 7-8 hours of sleep a
night and your body will thank you for it!

Hydration:
Water is another pillar to our health and is VITAL for important
functions like organ health, skin cells, digestion, energy, and
performance. Aim for 1/2 of your body weight in fluid ounces
and add 10-15 ounces more on days you exercise.
 WHAT YOU CAN EXPECT FROM ME
NO HONESTY &
TOUGH LOVE
JUDGEMENT INTEGRITY
I know that sometimes
I'm not here to judge you I may not have all the
life gets in the way when
we all have been in answers, if I don't, Ill let
it comes to meeting
similar situations at one you know and will get
your goals. That said it
time or another. I am you an answer. My
is my responsibility as
here to help you become communication with
your coach to push you
more aware and guide you will be
in the right direction
you. straightforward.
which will be sometimes
outside of your comfort
zone.

WHAT I EXPECT FROM YOU

PROMPTNESS CREATIVITY INNOVATION
HONESTY COMMITMENT PATIENCE
There is no shortcut to long
term success. I'm not here to
Be open and honest. I am dedicated to give you another short term
Let me know how you you achieving your fix to your nutrition and
are feeling and what goals and I expect weight loss. Every step we
you are thinking at the same effort in take together is with your
all times. return. entire health in mind, so
please understand this
journey together will take
some time.
 DISCLAIMER

LIFESTYLE, WELLNESS, NUTRIONAL,

SUPPLMENT, AND TRAINING
RECOMMENDATIONS MADE BY SARA
AVREN (REVIVE NUTRITION) ARE
RECOMMENDATIONS AND ARE NOT
INTENDED AS DIAGNOSIS, OR
PRESCRIPTIONS. RECOMMEDNATIONS
MADE BY REVIVE NUTRITION ARE NOT A
GUARANTEED TREATMENT FOR ANY
DISEASE OR AILMENT. ALWAYS CONSULT
YOUR PHYSICIAN BEFORE STARTING A NEW
NUTRITION PLAN OR ACTIVITY REGIMEN.
THE CONTENTS OF THIS DOCUMENT
SHOULD NOT BE TAKEN AS MEDICAL
ADVICE FOR CLIENTS. THIS EMAIL IS NOT
INTENDED TO REPLACE THE ADVICE OF A
PHYSICIAN. NEVER DISREGARD MEDICAL
ADVICE OR DELAY SEEKING IT BECAUSE OF
INFORMATION GIVEN BY REVIVE AND SARA
AVREN IS NOT A LICENSED DIETICIAN OR
PHYSICIAN IN THE STATE OF FLORIDA AND
HER ADVICE SHOULD NOT BE FOLLOWED
AS IF SHE WERE SUCH A LICENSED
PROFESSIONAL.
 PAYMENT
&

CANCELLATION
PAYMENT

-All payments are made through

Trainerize via credit card.

-After your 3 or 6 month package is

up, you can cancel by sending a
message through trainerize before
the next billing period.

REFUND POLICIES

There are no refunds or exchanges issued

once payment is made. You can, however,
place your program on hold until you are
able to start again.
 I am so excited and honored that you
chose me to help you on this journey
towards the pursuit of your health. I will be
here to support you every step of the way!
If you ever need anything remember you
can always reach me by email or
Trainerize and I will respond by the end of
the next business day! Congratulations for
taking the next big step!

!
Thanks