LIFESTYLE & WELLNESS COACHING & COOKING CLASSES

Lifestyle Coaching & Weight Management: How to maintain a proper work/life balance without sacrificing your health.

One month
Client Assessment (eating habits, future goals, current lifestyle habits) which encompasses a 60 minute consultation via phone, skype or one on one if local (Memphis and the surrounding areas including Southaven and Olive Branch, MS)
Unlimited email access concerning the meal plan that was given
Customized  4 week meal plan tailored to your lifestyle needs
1-30 minute follow up session (via phone or skype) to evaluate and discuss your progress, setbacks, future goals, and questions at the end of your session

Standard consultation session ($250.00)
Two months
Client Assessment (eating habits, future goals, current lifestyle habits) which encompasses a 60 minute consultation via phone, skype or one on one if local (memphis and the surrounding areas including Southaven and Olive Branch, MS)
Customized 4 week meal plan tailored to your lifestyle and budget needs
Unlimited email access concerning the meal plan that was given
3-30 min follow up sessions (via phone or skype) to evaluate and discuss your progress, setbacks, future goals, and questions. The first call after 2 weeks, the second call after 5 weeks and the final call at the end of your session.

Premium consultation session ($375.00)
Three months
Client Assessment (eating habits, future goals, current lifestyle habits) which encompasses a 60 minute consultation via phone, skype or one on one if local (Memphis and the surrounding areas including Southaven and Olive Branch, MS)
Customized 4 week meal plan tailored to your lifestyle and  budget needs
Unlimited email access concerning the meal plan that was given
5-30 min follow up sessions (via phone or skype) to evaluate and discuss your progress, setbacks, future goals, and questions. The first call after 2 weeks, the second call after 4 weeks, third call after 6 weeks, fourth call after 9 weeks, and the final call at the end of your session.
1-2 hour Grocer Guide session to teach you how to shop (via phone or skype)
1-2 hour Pantry and Refrigerator Makeover to rid you of all your unhealthy foods with the healthy foods replaced after our grocery visit (via phone or skype)
1-1 hour Checks and Balances session to teach you how to read labels, portion control and how to create a well balanced plate. (via phone or skype)

Phone/Skype Consultation Sessions ($50.00/30 mins or $75/60 mins)
This service is offered to non FAFF clients who don’t necessarily need a full session or an individual service but still have questions or need emotional support regarding lifestyle balance, nutrition and fitness goals. Sessions are offered in 30 or 60 minute increments. Paying FAFF clients currently receive 1-5 sessions depending upon the tier selected. 30 minute sessions are $50.00 an 1/2 hour and 60 minute sessions are $75.00 an hour.
30 minute session

60 minute session

Customized Meal Plan ($250)
Eating healthy can doesn’t mean food has to be tasteless or boring. We can customized a meal plan for people who want to transition to a healthier lifestyle by creating healthy alternatives or changes to their current lifestyle and nutritional needs. This includes people who want to lose weight or maintain their current weight. Each 4 week meal plan is $250.00

Client assessment/Customized 30 day meal plan

The Savvy Shopper ($75.00 for 2 hours)
Hate to go grocery shopping? Don’t have the time, homebound, or know what types of healthy foods to buy? Fit and Finally free offers personal grocery shopping services through The Savvy Shopper. Through our client assessment, suggested grocery list and your grocery replenishment list, we can take the time and hassle out of grocery shopping, help you learn how to eat healthy and affordable, and stop you from making bad decisions of ordering take-out or going through the drive-thru due your pantry and refrigerator being bare. Your cost is just $75.00 for 2 hours plus the cost of groceries delivered right to your door. Time and gas saved! (For local area Memphis and it’s suburbs, Olive Branch and Southaven, MS areas) Additional fees may occur for other areas.

The Healthy Budgetnista’s Grocery Store Tour ($125.00 for 2 hours)
A grocery store’s layout is designed to get consumers to buy more than what they need, purchase unhealthy impulse items at the checkout and outer aisles, and by the shelf arrangement of popular unhealthy foods at kid’s eye level. We can help you learn how to shop your way through the store and down the aisles in making healthy purchases. While we’re there, also learn how to read product labels and know which foods are healthy vs. processed for you and your family. Your cost is just $125.00 for 2 hours. Shop healthy, eat healthy, live healthy on a budget.

Checks and Balances: Reading labels, Proper Measurements & Portion Control ($125.00 for 2 hours)
When it comes to weight loss, most people find that portion control is their number one concern. While portion control is important, one must know what to buy and in doing so how to read every label and know the proper measurements when it comes to serving sizes. Fit and Finally Free will teach you how to read product labels, proper measurements and how to prepare your plate for a healthy well balanced meal. Your cost is just $125.00 for 2 hours. Read healthy. Eat Healthy. Live Healthy.

My Fitnomenal Kitchen Pantry & Refrigerator Makeover ($150.00 for 2 hours) 
Converting to a healthy lifestyle can sometimes be overwhelming, but we’re here to help get you started by turning your kitchen into a fit kitchen. Most people do not know what’s healthy and what’s not. We can help you transform your pantry and refrigerator by educating you via skype, telephone or in person on which items to keep, which items to give to your local food pantry, and which foods are healthy vs. processed by the reading of labels and hidden ingredients. This makeover can be a fun, educational and stress free process in learning how to eat healthier for you and for your family. Your cost is just $150.00 with a minimum of 2 hours with $50.00 per additional hour. Afterwards, if local, we’ll box up and drop off your unopened foods to a local food pantry for you. 

Sip and Savor: Girls Night In Wine and Dine Cooking Class (Prices vary per menu)
Looking for a new and fun Girls Day In or a Girls Night Out activity? Want to learn how to cook a variety of delicious and healthy meals amongst wine and friends?

Gather your girlfriends right in the comfort of your kitchen. Pick your healthy menu. Bring bottles of wine. Cook, eat, laugh, and enjoy the fruits of your labor. Prices vary per menu.

Great for the celebration of birthdays, promotions, smaller bridal parties, team building, or just because. If out of state, I will travel. Book your Sip and Savor Wine and Dine Cooking Class today. Email me at fitandfinallyfree@gmail.com for more information.

Fitnomenal Meal Prepping: A 5 Day In-Home Meal Prep Cooking Class ($200.00 for 3 hours $65 per additional hour) Group rate is $175.00 per person for 3 hours $60 per additional hour (3 person maximum) plus the cost of food
Want to learn the 4 P’s of planning, prepping, preparing and packaging simple, healthy, and well balanced meals for the work week right in the heart of your kitchen but don’t know how? Learn how to save time, money and unwanted calories?

Plan, prep and party with a purpose with “The Healthy Cooking Diva” of Fit and Finally Free. A Fit and Fresh Meal Prepping Party will consist of some of your favorite hearty and calorie laden recipes prepared with a healthy twist. Same great flavor… with fewer calories. Healthy cooking demonstrations within the comforts of your kitchen can be done one on one, as a family, or with a friend. We will teach you how to healthily prepare 5 days worth of meals and snacks. You pick the meals and we will take it from there. Now accepting weekend calendar dates.

Each guest, family or individual will walk away with meal prepping containers, meal prepping calendar, shopping tips and a small gift. Learn together….cook together…get healthy together. Your cost is just $150.00 with a minimum of 3 hours and the cost of food or a group rate of 2/3, $125.00 per person with a minimum of 3 hours and the cost of food.

Email fitandfinallyfree@gmail.com for more information or to book your meal prepping party today.

Individual session

Group session

FITnomenal Cooking Private Lesson with Chef Almetria ($200.00 with a maximum of 3 hours. $65 per additional hour.) Does not include the cost of food)

Want to learn how to cook FITnomenal, healthy, and well balanced meals right in the comfort of your home? Have a hard time creating new dishes or planning meals for the week? Join my F.I.T. (Foodie in Training) club and let’s cook some FITabulous meals together!

A FITnomenal Cooking session with Chef Almetria will consists of prepping and cooking some of your favorite comfort meals but prepared healthier with the proper balance, nutrition and portion control. Same great flavor but with fewer calories, sugar and fat. You pick two meals from the menu provided and we will take it from there. You will have fun learning, cooking, and eating the fruits of your labor. You too can become a FITnomenal chef!  Discounts will apply if you join the F.I.T. Club and book 2 or more sessions.

Each individual or couple will walk away with a weekly meal planning calendar, recipes from the session and a small thank you gift. Your cost is just $200.00 with a maximum of 3 hours and $65 per additional hour. Price does not include the cost of food. You too can become a Fitnomenal chef right in your kitchen. Now accepting weekend calendar dates.

Email fitandfinallyfree@gmail.com for more information, team building sessions or to book your FITnomenal cooking session today.

Individual session

Mommy and Me Nutrition and Cooking Class ($175.00 for 3 hours $55 per additional hour) plus the cost of food
Child obesity is growing rampant in the United States everyday due to poor eating habits and leading sedentary lifestyles. Parents will learn how to prepare healthy and nutritious lunches and dinners for their children, how to get children involved in the cooking process, and excited about trying new things which leads to them incorporating a healthy lifestyle once they reach of age to make their own eating decisions. What a great way to bond with your children. Age 4+ with a maximum of 3 children. Your cost is just $175.00 with a minimum of 3 hours and the cost of food.