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12 week Online Nutrition Program

About this Event

If you're looking to create positive lasting change in your body, your mind, and your life, this nutrition program is for you!

The world of nutrition is a ginormous one that can be confusing and overwhelming to muddle your way through. Yet having evidence-based foundational knowledge of nutrition and the skill set to implement that knowledge is crucial - not just to achieving your performance goals, but to creating vitality within yourself, your relationships, your play and your work. Personal nutrition and wellness create the foundation upon which community strength and vitality is built.

That's why we've teamed up with nutrition experts Nicola Spencer and Yvette Styner to deliver this comprehensive, integrative online program. Together these two professionals share a strong foundation in nutritional science, and with their respective passions and areas of focus, they compliment each another and provide a collective expertise that is sure to deliver an unsurpassed wealth of knowledge and tools to help you achieve your goals.

Over 12 weeks, you'll learn and implement the keystone nutrition and wellness practices that work for your body and goals, build consistency, and have access to your supportive Lolo community and expert coaches. Whether you're brand new to fitness and nutrition or a seasoned athlete, this evidence-based program with a holistic human-centred approach can help you achieve your wellness, body composition, and performance goals.

Here's how the program works:

You'll get started with a Personalized Nutrition & Macro Guide and Starter Success Kit. Then every week, you'll receive weekly objectives, learning modules, task sheets, and delicious macro-friendly recipes - all delivered in a private Lolo Facebook group. Safely and flexibly learn and implement on your own, as it works best for you. Track your weekly progress, check-in by email bi-weekly with your coach, and join a monthly coach-led live group session for additional support and accountability.

Week 1

Personal Nutrition & Macro Guide, Macro Tracking, Sample Meal Plans (Plant-based & Whole Foods)

Week 2

Goal-Setting & Habit Tracking

Week 3

Meal Prep 101, Eating Clean on a Budget

Week 4

Review Week + Special Diets and the Plant-based Athlete

Week 5

Supplements, Micronutrients

Week 6

Hydration & Electrolytes, Sample Meal Plans (Plant-based & Whole Foods)

Week 7

Nutrient Timing & Sports Supplements

Week 8

Review Week + Travel Tips, Family-friendly Cooking

Week 9

Lifestyle Audit, Drains vs Charges

Week 10

When Food Isn't the Answer, Physiology Imbalances

Week 11

Holiday Tips, Tackling Social Saboteurs

Week 12

Stress Management, Mindful Eating, Merry Christmas!

Meet Your Coaches...


NICOLA SPENCER is a certified Nutrition coach & co-founder of Paradigm Nutrition & Performance. Nicola & her team practice integrated nutrition with a human-first approach, looking at not only the nutrition, but also the lifestyle, mindset & personality of their clients - #notjustfood

Her belief is that nutrition should fit into your unique lifestyle, rather than trying to adapt your natural flow to fit within the confines of a diet. In practice, her coaching takes a holistic approach to goal-setting & progress as she incorporates habit-building, biofeedback & individual lifestyle considerations in order to achieve success & sustainability. She helps clients improve performance, body composition & confidence with nutrition & within themselves.

After receiving a BSc in Social Sciences, Nicola dove into nutrition & became PN-1(Precision Nutrition) & WAG (Working Against Gravity Nutrition Coaching) certified. She is currently completing a Health Mindset Coaching Certificate.

She is new to the Island & spends most of her free time exploring with her partner, Brandon. You can learn more about coach Nicola & Paradigm Nutrition at

YVETTE STYNER is a Registered Holistic Nutritionist™ and founder of Mipstick Nutrition. She's a self-proclaimed nutrient junkie who geeks out on the science of physiology and of food, and whose mission it is to use holistic and sustainable practices to translate that science onto the plate.

Her slogan “Build your best body from the inside out” reflects her believe that we are only as strong as our weakest link. Yvette’s approach focuses on an individual’s unique physiology first to identify any imbalances within the body that may contribute to or inhibit optimal metabolism, energy production, weight management, digestive and hormone balance, performance and recovery, and a balanced mindset. She then applies nutritional science to support that physiology, and translates it all into simple and practical recipes, meal plans, and nutrition protocols. Mipstick Nutrition offers customized online and in-person consulting, a variety of online programs and meal plans, and a monthly membership that provides affordable nutrition, fitness and wellness support.

Yvette has worked and played in the fitness and wellness industry for over 25 years, and is now a retired Elite Pro Figure competitor and natural athlete. Her professional accolades include RHN (Registered Holistic Nutritionist™), NNCP (Natural Nutrition Clinical Practitioner), PTS (Personal Trainer), CCF (Certified Coaching Federation), Pn1 (Precision Nutrition), AHN (Advanced Holistic Nutrition) in Sports & Athletics, and ISW Certified Adult Educator. When she’s not collaborating with clients, naturopaths, fitness coaches, or teaching at the Canadian School of Natural Nutrition, you can find Yvette grinding it out at Lolo or staring out at the ocean with a strong black coffee in hand. Learn more about coach Yvette and her nutrition services and products at

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