Frequently Asked Questions
Everything you need to know about Strength and Spoon
Got Questions? We've Got Answers!
Welcome to our comprehensive FAQ page. Here you’ll find answers to the most common questions about our coaching programs, nutrition guidance, and how we can help you on your wellness journey.
🚀 Getting Started
Strength and Spoon is a holistic wellness coaching service that combines personalized fitness training, nutrition guidance, and mindset coaching. We help women of all ages and fitness levels build strength, develop healthy eating habits, and cultivate a positive relationship with their bodies.
Whether you’re a complete beginner, returning to fitness after a break, managing a busy lifestyle, or looking to take your wellness to the next level, our programs are tailored to meet you where you are.
Getting started is simple:
- Book a free discovery call through our website or contact us directly
- We’ll discuss your goals, current fitness level, lifestyle, and any concerns
- Together, we’ll determine which program or service best fits your needs
- Once you’re enrolled, you’ll receive your personalized plan and schedule your first session
The discovery call is completely free and there’s no obligation to continue.
Absolutely not! Our programs are designed for women at every fitness level. Whether you’ve never worked out before, haven’t exercised in years, or are already active but want guidance, we’ll create a plan that’s safe, effective, and appropriate for your current abilities.
We believe everyone deserves to feel strong and capable, and we’ll support you every step of the way.
We primarily offer virtual coaching sessions, which means you can work with us from anywhere in the world. All you need is an internet connection and a space to move.
Virtual sessions are conducted via video call, where I’ll guide you through your workout in real-time, provide form corrections, and offer motivation and support just as I would in person.
💪 Fitness Coaching
Your personalized fitness coaching includes:
- One-on-one virtual training sessions tailored to your goals and fitness level
- Customized workout plans that you can follow between sessions
- Form guidance and technique correction to ensure safe, effective movement
- Progress tracking and regular assessments
- Modifications for any injuries, limitations, or special considerations
- Ongoing support and motivation via email or messaging
The beauty of our programs is their flexibility! Depending on your goals and what you have available, workouts can be adapted to use:
- No equipment at all (bodyweight exercises)
- Minimal equipment (resistance bands, dumbbells, yoga mat)
- Full home gym setup, if you have access to one
During your discovery call, we’ll discuss what equipment you have and design workouts accordingly. If you want to invest in basic equipment, I can provide recommendations.
Virtual training sessions typically last 45-60 minutes, including warm-up and cool-down. The workout plans you follow independently can range from 20-45 minutes, depending on your schedule and fitness goals.
We believe consistency matters more than duration, so we’ll create a schedule that fits your lifestyle.
Yes! We specialize in creating goal-specific programs for a variety of objectives, including:
- Weight loss and body composition changes
- Building strength and muscle tone
- Improving mobility, flexibility, and balance
- Increasing endurance and cardiovascular health
- Postpartum recovery and rebuilding strength
- Managing chronic conditions through movement
Your program will be designed around your specific goals and adjusted as you progress.
Safety is our top priority. If you have injuries, chronic pain, or physical limitations, we’ll work around them with appropriate modifications and exercises that support your recovery and wellness.
Please share any medical concerns during your discovery call. While we can adapt exercises, we always recommend getting clearance from your healthcare provider before starting a new fitness program.
🥗 Nutrition & Meal Coaching
Our nutrition guidance helps you build sustainable, healthy eating habits through:
- Personalized meal plans based on your goals, preferences, and lifestyle
- Education on macronutrients, portion sizes, and balanced eating
- Grocery shopping lists and meal prep strategies
- Support for managing cravings, emotional eating, and food relationships
- Flexible approaches that work with your schedule and family needs
- Regular check-ins to adjust your plan as needed
We offer flexible nutrition support based on what works best for you. This can include detailed meal plans with recipes if you prefer structure, or general guidance and principles if you want more freedom.
While we can discuss calorie awareness for specific goals, we focus on building intuitive, sustainable eating habits rather than strict calorie restriction. The goal is nourishment and balance, not deprivation.
Absolutely! We work with all types of dietary needs and preferences, including:
- Vegetarian and vegan diets
- Food allergies and intolerances (gluten-free, dairy-free, etc.)
- Cultural and religious dietary requirements
- Personal preferences and foods you simply don’t enjoy
Your meal plans will be customized to fit your specific needs while still supporting your wellness goals.
No! We don’t believe in restriction or completely eliminating foods you love. Instead, we focus on balance, moderation, and building a healthy relationship with food.
You’ll learn how to enjoy your favorite treats while still nourishing your body with nutrient-dense foods that support your goals. Wellness should be sustainable and enjoyable, not punishing.
Hormonal changes and metabolism shifts are a natural part of life, especially during perimenopause, menopause, postpartum, or when managing conditions like PCOS or thyroid issues.
We provide nutrition strategies that support hormonal balance, including proper protein intake, nutrient timing, foods that support hormone production, and approaches to manage symptoms like fatigue, mood changes, and weight fluctuations.
Ready to Start Your Strength Journey?
Let’s design a fitness and nutrition plan made just for you — simple, sustainable, and empowering.