Nutrition simplified and customized!

AIF nutrition is based on scientifically validated methods. The information I supply is for realistic, sustainable results. This is not a quick fix or rapid weight loss program. Based on your goals and a personal survey, I will email you your recommended calorie and macros needs (carbs, protein and healthy fats), and I will give you a simple list of food to choose from. It’s up to you to align your food with the calorie and macro recommendations, using an app like MyFitnessPal. (I provide education on how to use it). I also provide tips if you don't want to track in an app. The meal plan is a FLEXIBLE PLAN. We eat when we are hungry, and train when we can. We eat a balance of of protein, carbs, fat! We even eat our favorite foods! This is not a fad diet or deprivation diet! You will learn how to eat to support your goals, based on tried and true scientifically valid recommendations.

  • Nutrition Guide: including personalized recommendations, suggested food list, portion control tips, sample meal plans, AIF Macro Cheat Sheet and more!

  • AIF High Protein Recipe Pack! Includes shopping list, weekly meal planner and bar code for easy tracking in MyFitnessPal!

  • Guide to Mindful Eating

  • AIF Steps Toward Change: Wellness, Breaking Down Barriers and Motivation: It's a Mental Thing!

  • Check in at 3 weeks and 6 weeks unless you need me sooner.

  • Access to the exclusive AIF Community Page right here on this platform.

  • Everything is right here at your fingertips in the AIF Platform!

Sneak Peak on what's inside!

  • 1

    Welcome! Start Here.

    • Click Here to Start! Welcome Letter!

    • Progress pics, body measurements and 3 and 6 week check in questionnaires

    • AIF Steps to making change. Wellness, Motivation and Breaking Down the Barriers! Assignment.
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    Nutrition Guide!

    • Nutrition Guide! Your personalized Guidelines are emailed.

    • Food Shopping Check List, Printable!

    • Portion Control Guidelines and Food List. PRINTABLE

    • Quick Nutritional tips for Fat loss and Muscle gains and Supplement Guide.

    • High Protein Recipe Meal Pack! Scroll Down for sample meal plans!

    • AIF Macro Cheat Sheet

    • More Fun Facts about Macro and Micronutrients, and fiber.

    • Mindful Eating. Enjoy the moment.
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    1400 calorie Sample Meal Plans. If you want to use a meal plan but don't see something that works for you, let me know.

    • of 1400 cal 35,35,30 standard diet

    • 1400 cal Vegan 40/30/30

    • 40/30/30 meal plan Vegetarian

  • 4

    1500 calories sample meal plans

    • 1500 cal 35 35 30 pescatarian

    • 1500 cal 35,35,30 standard diet

    • 1550 Calories 35/35/30 vegan diet
  • 5

    1600 Calorie sample meal plans

    • 1600 cal 35 35 30 standard

    • 1600 cal 35 35 30 Vegetarian diet
  • 6

    1700 Calories Sample Meal Plans.

    • 1750 35 35 30 standard
  • 7

    1900 Calories Sample Meal Plans

    • 1900 45 30 25 vegetarian

    • 1900 45 30 25 pescatarian
  • 8

    2000 Calorie Sample Meal Plans

    • 2000 30 40 30 Standard

    • 2000 40 30 30 Standard

Do you enjoy cooking? The AIF approved High Protein Recipe Pack is loaded with delicious and nutritious meals.

I'm currently working on a vegan and vegetarian pack.

Also included is a variety of sample meal plans that are simple and easy to follow.

I offer meat based, vegetarian, vegan and pescatarian sample plans for fat loss, and muscle gains.

Please Read Before Continuing

Please consult with your physician or medical professional prior to beginning this or any diet/exercise program. The information provided does not constitute medical advice. Should you have any reason to believe you are in need of medical attention, please dial 911 or seek medical help immediately. By continuing, you are agreeing that you are at least 18 years or older and you are participating at your own risk. This program may not suitable for people who are pregnant, breastfeeding or with medical conditions (and do not have clearance from your doctor). E.g:- Pregnant- Diabetes- kidney issues- PCOS- Blood disorders- Heart or Lung disease- Any other medical condition where it has been recommended you do not perform  be in a calories deficit or surplus, or have any other health issues that may be effected by a diet consisting of carbohydrates, protein and fat. If any of this applies to you, please consult with your Doctors and get full medical clearance prior to starting this program. Then, email me directly before purchasing.

Shauna's journey

I personally have gone through a mind and body transformation as a direct result of living a healthy and an active lifestyle that was introduced to me through a community much like AIF. I haven’t always been fit. I haven’t always been healthy, and you better believe I still have my struggles with food and fitness. I've also had set backs during my journey. 2 knee surgeries, 1 miscarriage, bouts of depression and a global pandemic. But, using the tools I'm sharing with you, I bounced back every time. I am a certified personal trainer with The National Academy of Sports Medicine. I'm also certified in a variety of group fitness formats including Spin, Pilates and Barre. I also have a certification in Meal Planning for fat loss and muscle gains. But, first and foremost, I am mom. My two kiddos are why I get up and move. What's your why?