How do I know The Morph Method will be a good fit for me?

The Morph Method was created to help you feel and perform your very best. We use a flexible eating approach so that we can tailor our recommendations to your specific needs. If you are looking to accomplish any of the following, this program is right for you!

• Fat loss

• Muscle gain

• Weight maintenance

• Improving your relationship with food

• Gaining confidence and developing a more positive body image

• Increasing your nutrition knowledge

• Improving your performance at your physical activity of choice

• Being held more accountable with your food and lifestyle choices

• Feeling better-prepared for social situations involving food

• Creating more structure in your daily food intake without feeling like you're completely restricted

• Being more proactive at planning out meals and snacks for the week

• Practicing more consistency

While we tend to work with individuals that are physically active, or have been active in the past, we will absolutely meet you where you are in your nutrition and fitness journey!

What makes The Morph Method unique?

With so much nutrition content constantly advertised (think popular diets, “proven” weight loss methods, and the latest superfoods), it may be difficult for you to decipher which information is tried and true. As a new member to this program, we spend a great deal of time focusing on building knowledge around the roles each macronutrient plays in your body. Together, we analyze which foods in your current diet may be more beneficial than others in helping you reach your specific wellness and body composition goals. We continuously brainstorm new ideas so that meals and snacks do not become boring and unsustainable.

As important as it is, having nutrition knowledge alone will not be enough for you to succeed at reaching your goals. Think about it this way- there is more free nutrition information available to us than ever before, but preventable nutrition-related conditions continue to run rampant around the world. From experience working with a variety of people and backgrounds, a lack of actionable steps and a lack of consistency are what keep people from obtaining their health, fitness, and wellness objectives.

So while you continue to practice more and more consistency with hitting your macro targets, we dive deeper in our journey together by identifying actions and interrelationships you'd like to improve. We may work on changing thought patterns, improving sleep, learning a new skill at the gym, drinking more water, and saying no when you might have said yes in the past. It's with great attention to detail and unwavering patience that we work alongside you to make small, practical shifts in lifestyle choices so that your new behaviors can eventually become habits.

Trying something new can be scary and stressful. Our job as coaches are to get you to believe in your abilities to succeed at your goals. We will provide the resources and background information necessary for you to make informed decisions. We will encourage you to take consistent action by supporting you and holding you accountable. Simply knowing you have to check in with your coach each month will make a huge difference!

What are macros and why should I track them?

Macronutrients (macros) are nutrients your body needs in larger amounts in order to function properly. These nutrients provide your body with energy measured in the form of calories. There are three types of essential macronutrients -protein, carbohydrates, and fats- which are the primary building blocks of your diet. Each macro contains the following amount of energy:

• Protein contains 4 calories per gram

• Carbohydrate contains 4 calories per gram

• Fats contain 9 calories per gram

Along with providing energy, the three essential macronutrients have specific roles in your body. Different combinations can help you achieve different goals. Each individual may thrive at different macro percentages. Receiving personalized coaching helps you to find which macros make you feel and operate at your best since what works for one person may not work for all.

What is flexible dieting?

Flexible dieting, or macro counting, is simply counting and tracking your macronutrients to achieve a body composition goal. You can include a wide variety of foods within your macro targets, allowing for occasional indulgences while still reaching your goals. Tracking macronutrients more effectively influences body composition compared to mere weight loss or weight gain from typical calorie counting. By focusing on your macronutrient intake rather than eating only certain foods, you are able to eat whatever you want (in moderation) for a more mentally and emotionally sustainable method of reaching your body composition goals.

Will I have to weigh and measure my food?

Unless you and your coach agree to something different, you will be asked to weigh and measure your food while on this program, especially at the beginning. Tracking your food in this manner is a huge educational piece of the program. The knowledge you’ll gain about nutrition and what works for you through this process is one of the biggest takeaways!

Why is weighing and tracking helpful?

• Builds awareness and understanding of true portion sizes

• Creates a deeper understanding of how your body responds to different levels of calories and macronutrients

• As a coach, it allows us to see exactly what you’re eating each day

What if I’ve never tracked my food before?

If you have never tracked your food before, the first few weeks on this program will be a lot of work. You will find yourself spending a good deal of time reading food labels, getting to know your tracking app (i.e. MyFitnessPal or MacrosFirst), and wondering what in the world you can put together to fit your macros. While your learning curve will likely be steep at first, it will get easier! After a few weeks, you will fall into a routine, learn the nutritional composition of your favorite meals, and will find that tracking becomes second nature.

Does this program come with written meal plans?

Our standard packages do not include meal plans written FOR you. Instead, we work WITH you to help you figure out which foods make your body look, move, and feel its best. Meal plans can be very limiting and hard to stick to. With gradual skill building, increased self-confidence, and plenty of tools in your tool belt, you’ll become your body’s own nutrition expert. We want you to leave this program having learned for yourself how to make your own food choices! With that being said, there are some cases where meal plans can be a helpful starting place. As an additional service, Coach Mikayla can provide you with a 7-day meal plan based off your dietary preferences, meal routine, and macronutrient needs.

How fast will I see results?

There is no one answer to this. Age, sex, body type, activity level, genetics, lifestyle, and goals all impact your rate of progress. We will always work together in trying as many strategies as possible to get you seeing the results you are after. If you commit yourself 100% to this program by showing up consistently for your check-ins, remaining inquisitive, and putting in the time and effort, you will find success. You will also have to accept that being 50% flexible with your diet means that you can expect to achieve 50% results. Be sure that your expectations line up with reality so that the likelihood of you following through with your nutrition plan is high.

What measures of progress will you be looking for?

Rather than focusing solely on body weight, we are also looking for changes in:

• Body composition (through photos, circumference measurements, and/or body fat testing)

• Energy

• Mood

• Hunger

• Stress

• Consistency of diet adherence

• Sleep

• Water intake

• Fiber intake

• Performance in the gym or during your favorite activity

• Frequency of movement

• Mindset