Exercise performance & Body Composition Nutrition Program
A 12-week 1:1 nutrition counseling performance booster. For those wanting to outperform your competition, yourself, or your age.
are you here?
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☑ Not seeing your hard work pay off
☑ Exhausted from training, can’t put any more energy in
☑ Injury prone & recovering poorly
☑ Building muscle slower than you’d like
☑ Struggling to fuel yourself & your appetite
☑ Can’t seem to shed the body fat
☑ No time to research & make a plan for yourself
Then This program will get you here
↓
☑ Efforts reflected
☑ Doable, realistic, & sustainable program for longevity
☑ Confident, full of energy, & strong
☑ Springing out of bed & sprinting to your next training
☑ Seeing the strength gains pay off
☑ Managing your appetite with ease
☑ Following a simple stress-free plan
This is why nutrition counseling is your solution
Nutrition is more than half the battle.
Why would you put in effort & time in the gym day after day to see nothing change?
Feeding yourself to meet your exercise & health needs shouldn’t aimless. Let’s not throw a random group of supplements and see which ones will stick.
We cannot improve or progress with the “eat less and workout more” approach
It is UNSUSTAINABLE. Nor is it helpful or healthy for our joints, muscle building, recovery, adrenal glands (stress response), hormone balance, mental piece of mind, or body image.
Nor is it targeted for optimal performance of our workouts.
But, I am here to tell you, it is more than EAT MORE PROTEIN!
This program will curate a tailored plan of how to eat, timing of eating, combinations of foods, hydration strategies, hormone balance, supplements for performance & recovery, all while being cognizant of your INDIVIDUAL goals & needs: allergies, intolerances, sensitivities, dislikes, & any conditions present.
Not to mention, it is fully implemented into your schedule, so it will feel realistic, applicable, & like you are biting off JUST THE RIGHT AMOUNT that you can chew (see what I did there?).
. … because it directly influences how your body functions, recovers, & adapts to physical activity
Wondering why doing more, burning more, & eating less hasn’t left you Wonder woman or Superman?
Nutrition is the cornerstone
of exercise performance & body composition change that dictates…
Fueling for Performance:
Energy availability: how your macronutrients are distributed based off exercise & your body type.
Glycogen stores: Storage of energy in muscles & liver to avoid fatigue, encourage endurance, & maximum strength output.
Hydration: essential for muscle function, stamina, stress control, lubrication… you name it!
Muscle Repair & Growth:
Protein synthesis: repairing the exercise induced micro tears in muscle with amino acids (building blocks).
Timing matters: fuel the energy, recover the muscles & glycogen, miss this window & your gains could stall.
Body Composition Control:
Calories & hormonal balance: It is NOT ONLY about “calories in vs. calories out.” Yes, caloric balance can be helpful to some, but to others who’ve tried it & it’s not working... it’s time to assess your nutritional status & hormonal balance causing the fat loss resistance.
Macronutrient ratios: how we mix, pair, target, emphasize one over the other is dependent on your workout schedule, your blood sugar balance, & your lifestyle.
Recovery & Adaptation:
Are you feeling sluggish, achey, & overly sore? We target optimal recovery via nutrition.
Are you feeling inflamed & joint pain? We assess your workout schedule & recovery nutrition.
Are you adding in more spin classes, HIIT classes, hot yoga & not seeing the results, left with even less energy? We establish progressive overload & specific goals to make your workouts efficient & purposeful.
Introducing the program for active individuals & Athletes
Outlast | Outperform | Outshine
Lay it all out there, hungry for more
I’M TATUM VEDDER
RD, CPT
Why I can get you to your goals & keep them for life
Registered Dietitian & Certified Personal Trainer
I’ve got you from all angles because I’ve worked with…
→ NCAA athletes at University of California, San Diego & California State University, Northridge to optimize body composition, performance, strength & power.
→Eating disorder population via rehabilitation programs that has founded my balanced & sustainable approach to health, tending to the mind & body... You won’t find any rigid crash diets over here.
→Coexisting conditions while managing weight: hypertension, hypercholesterolemia, fatty liver, diabetes, pre-diabetes, kidney disease, gallbladder stones, injury & surgery
→ Gut health disorders & diseases: IBS, IBD, SIBO, acid-reflux
→ Hormonal imbalances to address hormonal change throughout the lifespan that undeniably makes it harder to reach your goal body composition
And I’ve also personally struggled
learning & growing along the way
→ Overcame six orthopedic knee surgeries, nourishing & strengthening myself back to surfing & beach volleyball
→ Packed on 10 lb of muscle
→ Lost 8% body fat largely caused by high cortisol
→ Overcame hormonal imbalances of excess estrogen, cortisol, insulin, testosterone, and suboptimal progesterone
→ Overcame blood sugar imbalances shown through hanger, afternoon crashes, fatigue, poor sleep, anxiety, unmanageable appetite, poor exercise performance, & impaired cognition.
→ Overcame & managed irritable bowel syndrome (IBS) & small intestinal bacterial overgrowth (SIBO)
→ Corrected my iron-deficiency anemia
→ Learned to manage my MTHFR genetic mutation and B vitamin status
→ Healed from orthorexia and disordered eating… saying a final goodbye to fad diets, restriction, & a negative relationship with food 👋🏼
And now I help active individuals find their reach their body composition goals, by losing the unwanted FAT, build MUSCLE, and boost ENERGY through balanced nutrition counseling.
Testimonial
“I was struggling with fluctuating weight gain, navigating external stressors, and nutrition knowledge beyond the fundamentals. I tried to educate myself with light reading for weight and fat loss, just following basic nutritional guidelines. My macro targets were way off.
After Tatum’s 12 week program, I have established personal accountability, stress reduction, improvement in sleep, expanded my recipe rotation - no longer eating the same stuff over and over. I have a better understanding of assessing my situation with concrete data to strategize and produce results.
I feel better day-to-day, no more energy crashes mid-day, more diligence around meal prepping. My clothes fit better and I’ve gained a visual difference in muscle!”
~ Gio C.
1:1 Coaching
Detailed evaluation of your energy, macronutrient, micronutrient, & fluid intake, current habits, conditions, medications, supplements, bloodwork, sleep, stress, & lifestyle.
Assessment & Analysis
Recovery & Injury Prevention
Strategies to enhance recovery through nutrition, supplements, sleep, stress management, & exercise routine.
Recommendations & Diet Enhancement
Personalized nutrition alterations tailored to your individual needs, goals, & training regimen with a meal plan for guidance.
Performance Preparation
Meal & snack planning for ongoing variety, fueling & for your travels, events, game day, & life demands.
Fueling timing & targeted supplements, around exercise, schedule, body composition goals, & performance events.
Fueling Strategies
Mind-Body Connection
Improving your relationship with food, your body, & exercise.
What’s Else is included?
Access to your Registered Dietitian seven days a week
Educational handouts
Recap emails for summary & reference
Meal plan & sample day
Food dairy assessments
Nutrition education
Recipes as desired
Goal-setting
Accountability & support
Supplement recommendations & discounts (USA only)
Discounted Thorne products (International)
Discounted meal delivery services (USA only)
Bloodwork ordering
Food sensitivity testing
Body composition scans (BodPod, DEXA, RMR)
Continuous Glucose Monitor
Metabolic testing
Optional to Add-On
Only
$799
| 12 Weeks | 8 Sessions | Unlimited Access |
| Knowledge to become the expert |
| Success for a lifetime |
get ready to level up
program schedule
session #1
In-depth 70-minute virtual assessment of current lifestyle, diet history, dietary choices, training program & activity, symptoms, stress, sleep, etc. Initial diet modifications.
Session #2
50-minute follow-up reviewing goals set in initial session. Review meal plan & portioning specifically tailored to you to meet your performance fueling needs.
Sessions #3-4
50-minute follow-up strategizing fueling needs, timing, dietary changes, hydration, sleep improvement, stress adaptation, supplementation application, nutrition education & continued goal setting & support.
sessions #5-7
Accountability, motivation, & support of implemented goals, continued nutrition education, & modification of meals & snacks to meet performance needs.
session #8
Fueling plan for game or event day for optimal performance. Development of success plan beyond program.
Meet your dietitian
Let’s talk
Reid L.
I was struggling with understanding the basic elements of creating an effective diet.
I tried using YouTube & talking to friends to find answers. I was struggling with understanding the basic elements of creating an effective diet. After working with Tatum, I reached the results I was looking for:
1) Gained muscle mass
2) Managed my food intake better to feel less “full” all the time
3) Better understanding of how my body reacts to different foods
Brandon G.
““My gut health improved, I reached my weight goals, & feel like I am able to meet my protein needs, consume enough water, & I now know the right supplements for me.
Anyone who is interested should have an open mind, it's more about your goals & how to achieve them. Several months since working with Tatum & I continue to utilize the tools & keep the plan in place. She makes it manageable!”
Vin S.
“Starving myself to reach my ideal weight didn’t work.
After working with Tatum my energy increased, got to eat more, not less. She is so knowledgeable, positive, & easy to work with. She showed me how to eat better & be healthier.”