The Essential GLP-1 Playbook

A Guide for Women Who Want More Than Weight Loss

GLP-1s change the way you eat and experience food.

 That’s powerful, but it can leave you with new challenges: feeling too full, struggling to eat enough, and worrying about strength. This guide gives you real strategies to make everyday life easier, while setting the stage for long-term health and muscle protection.

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    INSIDE THE PLAYBOOK

    Eating Out Without Stress: 15 Ordering Swaps That Work

    Small Plates, Strong Body: The GLP-1 Mini Meal Builder

    Protect Your Muscles on GLP-1s: 5 Moves Every Woman Should Know

    Certified through nationally recognized, NCCA-accredited organizations with a focus on corrective exercise, strength training, and coaching women safely through body change.

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    Professional Credentials

    Corrective & Strength Training
    NCCA accreditation NASM Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), TRX Suspension Training

    Pilates & Mind-Body Training
    ISSA Certified Pilates Instructor, TRX Pilates

    Weight Loss & Metabolic Education
    NASM Weight Loss Specialist, Women’s Fitness Specialist, Understanding Weight Loss Medications

    Coaching & Safety
    NASM Certified Nutrition Coach (CNC), Certified Wellness Coach (CWC), CPR/AED

    Certified through nationally recognized, NCCA-accredited organizations with a focus on corrective exercise, strength training, and coaching women safely through body change.

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    Professional Credentials

    Corrective & Strength Training
    NCCA accreditation NASM Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), TRX Suspension Training

    Pilates & Mind-Body Training
    ISSA Certified Pilates Instructor, TRX Pilates

    Weight Loss & Metabolic Education
    NASM Weight Loss Specialist, Women’s Fitness Specialist, Understanding Weight Loss Medications

    Coaching & Safety
    NASM Certified Nutrition Coach (CNC), Certified Wellness Coach (CWC), CPR/AED

    Join the Waitlist for
    The Remedy Personal Training Program

    This waitlist doesn’t go into a black hole. I personally review every name on this list and reach out when new spaces open up.

      This is where it begins.

      Before we book anything, I’d love to hear your story. Every woman’s GLP-1 path is unique, and this form gives me a sense of what matters most to you right now. From there, I’ll follow up personally so we can decide together what feels best next.

      Is The Remedy Method
      Right For Me?

      1. Are you currently using a GLP-1 medication?

      2. How often do you notice nausea, dizziness, low energy, or fast fatigue during movement?

      3. Have you noticed changes in your balance, coordination, or stability since your body started changing?

      4. Do certain movements feel awkward or disconnected now, like squats, lunges, bending, stepping, or getting off the floor?

      5. Do you notice any of these when you move or exercise? (Select all that apply.)

      6. Do you feel comfortable exercising in a public gym or group class?

      7. Does the idea of guided instruction sound helpful right now?

      8. Have you ever felt rushed, judged, or misunderstood by past trainers or programs?

      9. What matters most to you right now? (Select all that apply.)

      10. Do you want a structured plan with phases that build on each other?

      11. Can you commit to training at home with simple equipment or none at all?

      12. Would you benefit from having a trainer watch your form and guide your pacing in real time over Zoom?

      This quiz is for education and reflection. It is not a medical screen or diagnosis. Always follow the guidance of your medical team for movement and exercise.

      GLP-1 Nutrition
      Reflection Tool

      A quick check-in on your last meal and today’s patterns so you can see what your body might be asking for next.

      Step 1 of 4
      Think of your last meal. How many different colors were on your plate?
      Where did most of the color come from?
      What was the main protein in your last meal?
      How was that protein prepared?
      How many sides did you have with that meal?
      What best describes your sides? (Choose all that apply.)
      How were your sides prepared?
      What was the main starch or grain at your last meal?
      How much of your plate did that starch or grain take up?
      Which of these were part of your last meal? (Choose all that apply.)
      About how long did it take you to eat your last meal?
      What were you doing while you ate?
      Where did your last meal come from?
      How long did it take to get that meal from “I’m hungry” to “let’s eat”?
      How easy was this meal to put together?
      Were you able to finish everything on your plate?
      How did you feel 30–60 minutes after that meal?
      So far today, how many different fruits have you eaten?
      So far today, how many different vegetables have you eaten?
      How many times have you reached for a snack today?
      Which of these sounds most like your typical snack today?
      What color were most of your drinks today?
      Did you add anything to your drinks to make them taste better?
      In the past week, how often have you felt too full to finish a small or normal-sized meal?
      In the past week, how often have you felt nausea or strong discomfort after eating?
      In the past week, how often have you gone more than 5 waking hours without eating anything?
      Thinking about a typical day, how do your meals usually look?
      Over the past week, how has your sleep been?
      Do you have any kind of evening wind-down routine?
      Your GLP-1 Meal Reflection
      What this might be telling you
      Optional: next-step ideas

        BMI & Waist Check

        Unit of measure

        Sex

        Age (years)

        Height (feet)

        Height (inches)

        Weight (pounds)

        Waist circumference (inches, optional)

        This tool is for education only. It cannot diagnose medical conditions. If you have new symptoms or health concerns, talk with your medical team for guidance. For adults only. BMI is one data point and does not reflect muscle, body composition changes on GLP-1s, or overall health.

        Is The Remedy Method
        Right For Me?

        1. Are you currently using a GLP-1 medication?

        2. How often do you notice nausea, dizziness, low energy, or fast fatigue during movement?

        3. Have you noticed changes in your balance, coordination, or stability since your body started changing?

        4. Do certain movements feel awkward or disconnected now, like squats, lunges, bending, stepping, or getting off the floor?

        5. Do you notice any of these when you move or exercise? (Select all that apply.)

        6. Do you feel comfortable exercising in a public gym or group class?

        7. Does the idea of guided instruction sound helpful right now?

        8. Have you ever felt rushed, judged, or misunderstood by past trainers or programs?

        9. What matters most to you right now? (Select all that apply.)

        10. Do you want a structured plan with phases that build on each other?

        11. Can you commit to training at home with simple equipment or none at all?

        12. Would you benefit from having a trainer watch your form and guide your pacing in real time over Zoom?

        This quiz is for education and reflection. It is not a medical screen or diagnosis. Always follow the guidance of your medical team for movement and exercise.

        Movement Pattern Starting Point

        1. How do your knees feel when you walk, use stairs, or stand up from a chair?

        2. How does your low back feel today?

        3. How steady do you feel on your feet?

        4. Can you safely get down to the floor and back up on your own?

        5. Any foot or ankle pain when you walk or stand?

        6. Right now, how confident do you feel about moving your body?

        This tool is for education only. It cannot diagnose injuries. If you have strong pain, falls, or new symptoms, talk with your health care team before starting or changing your exercise plan.

        GLP-1 Training
        Readiness Check

        1. Have you eaten a small meal or snack in the last 2 to 3 hours?

        2. How is your stomach right now?

        3. How is your energy right now on a scale from 1 to 10?

        4. Have you felt dizzy, faint, or lightheaded when you stand up today?

        5. Any new sharp pain, chest tightness, or trouble breathing since your last workout?

        This tool is for education only and does not replace medical advice. If you ever feel unsure, choose rest and contact your health care team.

        Macro Split Calculator

        kcal

        You can use your TDEE number from the TDEE calculator or enter any calorie target your medical team or coach has given you.
        Use my TDEE Calculation

        Protein: 0 g per day

        Fat: 0 g per day

        Carbs: 0 g per day

        These macro splits are set for people using GLP-1 medications or going through weight loss. Protein is higher to help protect lean muscle and support fullness. Fats are set at a steady level to support hormones and absorption of vitamins. Carbohydrates stay high enough to support energy and movement. This is a starting point, not a prescription. Your medical team may adjust your needs based on your health, labs, and medication plan.

        Daily Protein Target

        lb

        Recommended range:

        0 to 0 grams per day

        This range is an estimate based on body weight and strength training level. It is a guide, not a strict rule. Your medical team may adjust your protein needs, especially while you are on GLP-1 medication.

        TDEE & BMR Calculator

        lb
        in

        BMR: 0 kcal per day

        TDEE: 0 kcal per day

        These are estimates. Calculators may read low for people with more muscle and may not work well for people living with obesity. Use as a guide, not an exact number.

        The Remedy Method

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        3 Sessions Per Week

        $35–$40 per session

        36 total sessions (12 weeks)

        Pay in Full:

        $1,260 ($35/session)

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        Pay Monthly:

        $480/month for 3 months ($40/session)

        Flexible plan.

        Let's Connect!

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        Live, personalized training. No app. No gym. Support that adapts to your body and your life.

        Apply for
        The Remedy for Good Scholarship

        This scholarship is for women who are ready to invest in their health—but need a little support to make it happen. I offer a limited number of reduced-rate spots each quarter to help ease the financial burden that can come with GLP-1 medications and other medical costs.

        This isn’t about proving you’re “struggling enough.” It’s about honesty, readiness, and showing up for yourself. If you’re motivated to make a change and just need a boost to get started, I’d love to hear your story.

        A few things to know before applying:

        • This is a partial scholarship, not a free program.
        • Spaces are limited. If you’re not selected this round, you’re welcome to apply again in the future.
        • All info shared is confidential and read only by me.

        Let’s find out if this is a fit for you.

        Apply Here