You want to make efforts towards proper nutrition and exercise, but it's difficult, confusing, frustrating, and sometimes feels hopeless.

meticulous and time consume calorie counting, or worst of all—backed by "well it worked for me". And workout plans are cookie cutter, made with no focus or purpose. This will lead to subpar results and leave you feeling yet again, helpless.

I have created a long-term, non-restrictive eating pattern that will help you achieve whatever your health & wellness goals may be. Paired with my workout plans and/or coaching this is the protocol to help you achieve your most ambitious goals without sacrificing your life. 

You want to make efforts towards proper nutrition and exercise, but it's difficult, confusing, frustrating, and sometimes feels hopeless.This leaves of with thoughts and feelings of 'why bother?'

Diets are often restrictive, eliminate entire foods or food groups, REQUIRE

Hi I'm Bonde, and I care about health & wellness, but I don't want to live in the gym, and I LOVE donuts.

POSITIVE RELATIONSHIP WITH FOOD

NON-RESTRICTIVE & SUSTAINABLE PROTOCOL

SCIENCE BACKED, BUT PRACTICAL

Keep food as a close friend by understanding and respecting its role in your health with my
e-books and nutrition calculator.

Life happens. My structured protocol leaves wiggle room in both nutrition and exercise plans to pivot and adjust where needed without stifling progress.

I dug through the research so you wouldn't have to. I put in what matters and left out what doesn't. all that's left is for you to SET A GOAL AND RUN WITH IT.

Practical guide to nutrition series

Practical Nutrition calculator

access to my personal workout regimen

1-on-1 coaching

Custom programming

This series was written by me for you. I walk you step by step starting from 0 and show you how to work your way to understanding and being in control of your nutrition.

The practical nutrition calculator is the most powerful tool of all. It coincides with book two and will show you how to determine energy balance. I teach you the math, then do it all for you.

Stop wondering what I do to workout and do my works out with me. Gain direct access to the excel sheet I write and store my workouts in.

Have a specific goal in mind and want help getting there? I design custom 12-week workout programs specifically catered to you.

I promise you you'll get sick of me. I only take on 4 clients at a time. We will meet bi-weekly and I don't just stop at being involved in your nutrition and exercise. I permeate into lifestyle.

More information one 1-on-1 coaching can be found here.

Practical guide to nutrition series

Practical Nutrition calculator

access to my personal workout regimen

Custom programming

1-on-1 coaching

How many 1-on-1 clients do you have?

I only take on four 1-on-1 clients at a time. I like to be able to provide the necessary attention to my clients to be sure it’s an effective, personal relationship. I need to know about them, their habits/patterns, and understand where changes need to be made which takes far more than just sharing information via an excel sheet. I have to be able to assess physical, mental, and emotional barriers.

If you’d like to join my waitlist I send out emails when a space opens up.

What’s the best option for somebody just getting started?

Following my workouts is the best option. It’s very affordable at $10/mo and has a variety of lifts. Though some movements could be too difficult, I will always provide options to scale. If you lack the equipment, you can always substitute. The sheet acts not only as a specific workout with movements, reps, and sets, but as a guide that you can use to plug in your own movements.

 I’ve tried so many things before—what makes your resources different?

This is a great question that I frequently get asked. Simply put: I’m a busy individual. Going on 5 years being self-employed, I wear, and have worn, many hats. This means I don’t have the time or energy for BS or guesswork. I need science. No time for things that don’t work, to workout 6-7 days a week for 90-120 minutes at a time. Some days I’ll have more on my plate and only be able to get in a 20 minute session, sometimes not at all. Sometimes I have to take food with me, eat out, sometimes I can cook at home. This is all okay with little thought or effort. I need to be able to pivot while staying within the skeleton this plan provides and moving towards my goals which is exactly what you can do.

Oh and I do my best to make all these resources affordable so you're not over spending or over committing.

Download now

The most powerful tool in your nutrition tool-kit: the practical nutrition calculator. I've jam-packed all the annoyingly complicated, gold-standard equations to determine how much you should eat to lose weight, and put them all conveniently in one place with an explanation of how to use the information.

All to you for free.

Free Download

Jumpstart your nutrition with my custom energy calculator and tracker