DCA Nutrition

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Role of dietary intake in weight loss

Exercise and Physical activity linked to weight loss

Basics of calorie counting by Harvard Health

Diet and exercise for weight loss - Research paper by US National Library of Medicine

Research on weight loss, diet and workout

Source of food database used in the app

Here’s a list of some world renowned research publications that form the basis of health and nutrition advice presented in this app

Nutrition

Resources

Workouts

DCA Coaching

Let’s chat! Meet with Coach Donovan by video or in person to talk about your health goals and how we can design the right program for you.  No pressure, just honest guidance and support. Your fee for this appointment can be applied to the program you choose. 

New Client Information Session

This 15-minute health coaching session is a focused, one-on-one conversation between you and your board-certified health coach, designed to help you take immediate, actionable steps toward your goals.


These sessions are solution-focused and tailored to your needs—whether it’s adjusting your nutrition plan, breaking through a plateau, improving your fitness routine, reducing stress, or building healthier habits.

💬 Common Questions During a 15-Minute Session
Clients often use this time to ask:

Nutrition

“How can I make my meals healthier without spending hours in the kitchen?”

“What should I eat before and after my workouts?”

“How can I manage cravings and avoid late-night snacking?”

Fitness & Movement

“What’s the best workout for my goals and time constraints?”

“How do I exercise without aggravating my injury or joint pain?”

“How can I stay consistent when my schedule is unpredictable?”

Lifestyle & Stress

“How can I get better quality sleep?”

“What are quick ways to manage stress during a busy workday?”

“How do I stay motivated when life gets in the way?”

Accountability & Mindset

“How do I bounce back if I’ve fallen off track?”

“How do I stay motivated after I’ve hit my first big goal?”

We discuss real options, so you can make progress towards your valuable goals in less time than your lunch break


Let’s chat! Meet with Coach Cecilia by video or in person to talk about your health goals and how we can design the right program for you.  No pressure, just honest guidance and support. Your fee for this appointment can be applied to the program you choose. 

This 15-minute health coaching session is a focused, one-on-one conversation between you and your board-certified health coach, designed to help you take immediate, actionable steps toward your goals. 
These sessions are solution-focused and tailored to your needs—whether it’s adjusting your nutrition plan, breaking through a plateau, improving your fitness routine, reducing stress, or building healthier habits. 
💬 Common Questions During a 15-Minute Session Clients often use this time to ask: Nutrition “How can I make my meals healthier without spending hours in the kitchen?” “What should I eat before and after my workouts?” “How can I manage cravings and avoid late-night snacking?” Fitness & Movement “What’s the best workout for my goals and time constraints?” “How do I exercise without aggravating my injury or joint pain?” “How can I stay consistent when my schedule is unpredictable?” Lifestyle & Stress “How can I get better quality sleep?” “What are quick ways to manage stress during a busy workday?” “How do I stay motivated when life gets in the way?” Accountability & Mindset “How do I bounce back if I’ve fallen off track?” “How do I stay motivated after I’ve hit my first big goal?” We discuss real options, so you can make progress towards your valuable goals in less time than your lunch break

Kickstart Your Health. Regain Control. See Real Results.

This program is built for Women who are ready to who make a monthly commitment to lose weight, improve their energy, and build momentum toward long-term health — without the overwhelm.

Whether you're just getting started or getting back on track, this program gives you a simple, proven path to results using real food, basic workouts, and expert coaching.

💪 What’s Included:
Quick & Effective Workouts based on your goals. 

-Simple Nutrition Plan using whole foods (no crash diets!)

1-on-1 Onboarding Call to personalize your plan

-Daily Logging & Tracking in our easy-to-use app

-Weekly Progress Check-ins to keep you accountable

-Chat Support for guidance whenever you need it

⚙️ How It Works:
Setup a Consultation with one of  our Health Coaches to explore the app, the program and review your goals. 

Complete your onboarding and get your plan
Setup an onboarding call with your coach

Log your workouts and meals daily in the app

Ask questions and get support via in-app chat

After your trial, continue with the full monthly experience

🔑 Results You Can Expect:
Noticeable weight loss, fat loss and muscle tone within the first 90 days

Increased daily energy and motivation

A stronger foundation for lasting health habits

Confidence in your ability to take control of your fitness

Start strong. Stay consistent. Build momentum.
This is your time to take charge of your health.

Women's Weight Loss and Fitness Program

Awaken the Man Within – A Health & Identity Transformation for Professional Men over 30
Modern men face a silent health crisis.
Stress is high. Energy is low. Belly fat, cholesterol, blood sugar, and blood pressure are climbing — not because we’re lazy or lack discipline, but because we’ve been given incomplete strategies.

That’s why I created Awaken the Man Within — a 90-day health coaching program built for college-educated men over 30 who want more than just another diet or workout plan.

What Makes This Program Different?

We combine whole food nutrition, science-based fitness, and mindset coaching with the 4 Archetypes of Masculinity to create lasting change:

👑 The King – Vision, discipline, and structure for your health.

🦸 The Hero – The courage to step into change.

⚔️ The Warrior – Strength, grit, and resilience.

❤️ The Lover – Connection, rest, and enjoyment without guilt.

When these archetypes align, you become The Integrated Man — strong, healthy, focused, and confident in every area of life.

In 90 Days, You Will:
✅ Lose stubborn weight and inches around the waist
✅ Improve blood sugar, cholesterol, and blood pressure
✅ Rebuild energy, strength, and mental clarity
✅ Learn systems that make health sustainable — not another short-term fix
✅ Feel like yourself again — only stronger


Awaken The Man Within (Self Study Program)

Kickstart Your Health. Regain Control. See Real Results.

This program is built for Men who are ready to who make a monthly commitment to lose weight, improve their energy, and build momentum toward long-term health — without the overwhelm.

Whether you're just getting started or getting back on track, this program gives you a simple, proven path to results using real food, basic workouts, and expert coaching.

💪 What’s Included:
Quick & Effective Workouts based on your goals. 

-Simple Nutrition Plan using whole foods (no crash diets!)

1-on-1 Onboarding Call to personalize your plan

-Daily Logging & Tracking in our easy-to-use app

-Weekly Progress Check-ins to keep you accountable

-Chat Support for guidance whenever you need it

⚙️ How It Works:
Setup a Consultation with one of  our Health Coaches to explore the app, the program and review your goals. 

Complete your onboarding and get your plan
Setup an onboarding call with your coach

Log your workouts and meals daily in the app

Ask questions and get support via in-app chat

After your trial, continue with the full monthly experience

🔑 Results You Can Expect:
Noticeable fat loss and muscle tone within the first 90 days

Increased daily energy and motivation

A stronger foundation for lasting health habits

Confidence in your ability to take control of your fitness

Start strong. Stay consistent. Build momentum.
This is your time to take charge of your health.

 Men's Weight Loss and Fitness Program

Monthly Nutrition and Fitness Coaching App Program

Monthly Nutrition and Fitness Coaching

In this 30 minute personalized 1:1 coaching session, you'll meet with Coach Cecilia to focus on your unique health goals and current challenges. Whether you're just getting started or need guidance on the next phase of your journey, this session is designed to give you clarity, support, and a customized action plan.

What We’ll Cover:

Review of your current nutrition, fitness, and lifestyle habits

Discussion of your health goals, barriers, and motivation

Tailored recommendations for food choices, meal timing, and portion control

Guidance on exercise routines that fit your schedule and fitness level

Strategies to manage stress, sleep, energy levels, and mindset

Tips to overcome common roadblocks like emotional eating, low motivation, or time constraints

Challenges We Can Tackle Together:

Weight loss plateaus or inconsistent progress

Meal planning and prepping for a busy schedule

Managing blood sugar, cholesterol, or blood pressure through lifestyle

Boosting energy and improving sleep quality

Creating healthy routines that stick

Navigating cravings and building a positive relationship with food

You'll leave the session with clear next steps, renewed motivation, and ongoing support options if you want to continue working with Coach Donovan.

30 Minute 1:1 Health Coaching Session

In this 30 minute personalized 1:1 coaching session, you'll meet with Coach Donovan to focus on your unique health goals and current challenges. Whether you're just getting started or need guidance on the next phase of your journey, this session is designed to give you clarity, support, and a customized action plan.

What We’ll Cover:

Review of your current nutrition, fitness, and lifestyle habits

Discussion of your health goals, barriers, and motivation

Tailored recommendations for food choices, meal timing, and portion control

Guidance on exercise routines that fit your schedule and fitness level

Strategies to manage stress, sleep, energy levels, and mindset

Tips to overcome common roadblocks like emotional eating, low motivation, or time constraints

Challenges We Can Tackle Together:

Weight loss plateaus or inconsistent progress

Meal planning and prepping for a busy schedule

Managing blood sugar, cholesterol, or blood pressure through lifestyle

Boosting energy and improving sleep quality

Creating healthy routines that stick

Navigating cravings and building a positive relationship with food

You'll leave the session with clear next steps, renewed motivation, and ongoing support options if you want to continue working with Coach Donovan.

Empowered from Within: A Woman’s Path to Food, Fitness, and Flow
You don’t need a new body to start loving yourself—you need a new approach.
Each month you’ll rediscover your strength, rebuild your energy, and realign your life with your values.

✨ Nourish with real, whole foods that heal from the inside out
💪 Move in ways that make you feel strong and capable
🌿 Flow with habits that restore balance and confidence

The life you’ve been craving isn’t somewhere “out there.”
It’s within you—and it’s time to bring her back.



Awaken Her Power: A Woman’s Path to Food, Fitness, and Flow

Your health journey just got easier (and tastier!) 🍽️
For a limited time, you can try any one of our fresh, whole-food-based 4-week meal plans for only $99/month — and we’ll include a FREE 30-minute coaching session with Coach Donovan to kickstart your success.

🥗 Customizable to Your Goals
🥦 Delicious, Easy-to-Make Recipes
💪 Guidance From a Board-Certified Coach

Health Meal Plan Program

🔥 New to our app? Start your 7-Day Free Trial!

Get a taste of the proven workouts and meal plans that have helped men and women lose 15–20 lbs in just 12 weeks.

✅ Workouts: Designed for maximum results in 30–60 minutes — no wasted time, just smart training that fits your schedule.
✅ Meal Plans: Whole-food based, simple to follow, and crafted to keep you fueled while burning fat.
✅ Real Results: This free trial is a sample pulled straight from our full 12-week weight loss and fitness system.

⚡ Your transformation starts here. Try it now and see what’s possible in just one week!

7 Day Free Trial

Get unlimited monthly access to our comprehensive nutrition and fitness platform. This plan includes:

Full library of workouts and exercise plans. 

Various meal plans and a recipe database.

Progress tracking for your workouts and nutrition.

Access to our private community for motivation and tips.

Note: Coaching support can be added for an additional cost depending on your goals. 

DCA Coaching

Health, Weight Loss and Fitness Coaching

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