Frequently Asked Questions

Signing up is simple. Head to our Plans & Pricing page, choose the plan that best fits your goals (1:1 Coaching or DIY Macro Plan), and follow the prompts to complete your purchase. 

You’ll receive a welcome email with a link to book your consultation and sign the waiver, and a separate email to download the app. Once you’re in, just set up your profile and complete the intake form so we can prepare for your video consultation.

Choose 1:1 Coaching if you thrive with accountability, personalized feedback, and ongoing support. It’s ideal for achieving specific goals or navigating a busy lifestyle. 

The DIY Macro Plan is perfect for self-motivated individuals who either have experience tracking macros or are eager to learn. You’ll get a professional, macro-based personalized blueprint that empowers you to take control of your progress, follow your plan at your own pace, and confidently reach your goals.

Our 1:1 Nutrition Coaching is a monthly subscription of $199. The DIY Macro Plan is a one-time fee of $179. Group challenge pricing is customized based on the size of your group and program duration.

This comprehensive plan includes:

• A fully personalized macro plan, updated as needed.
• Bi-weekly check-ins with detailed feedback from your coach.
• Ongoing messaging support via the app.
• Access to our resource library with food guides and tips.
• Habit and progress tracking tools.

You’ll receive a detailed, personalized macro plan based on your intake form, including calorie and macronutrient targets, food guidance examples, and simple tracking templates to implement on your own. Plus, the DIY plan includes 1 month of app access to log meals, track progress, and see live feedback (no 1:1 messaging), and one check-in session to review results, discuss challenges, get your questions answered, and leave with clear next steps.

Due to the personalized nature of our programs, we do not offer free trials or refunds. We invest significant time in customizing your plan from day one. To help you feel confident before enrolling, we’re happy to answer any questions and walk you through what to expect so you can choose the best fit for your goals.

Our 1:1 coaching gives you a dedicated coach by your side every step of the way—built for accountability, personalization, and real-life results.

What’s included with 1:1 Monthly Coaching ($199/mo; 2‑month minimum, cancel with 10‑day notice):

• Initial video consultation: Meet your coach, set goals, and align on your plan.
• Personalized Macro Nutrition Plan: Custom calorie and macro targets tailored to your body, goals, and lifestyle.
• Macronutrient Food Guide: Simple guidance on proteins, carbs, and fats, plus a grocery “cheat sheet.”
• Bi-weekly check-ins: Review progress every two weeks, adjust macros, troubleshoot challenges, and celebrate wins.
• Custom meal plan template: An example day aligned to your exact macros with easy substitutions to fit your taste.
• All-in-one mobile app: Track meals, post workouts, and stay connected with your coach in one place.
• Real-time monitoring: Your coach reviews daily logs for meals, workouts, and habits to offer timely feedback.
• Full access to your coach: Message your coach in the app whenever questions come up during business hours.
• Your Plan, Your Way: Fits your current routine or helps you start one so you reach your goals faster and smarter.
• Habit coaching: Build sustainable routines that support long-term results.

How it works, step by step:

1. Enroll and complete your intake
2. Meet your coach on a video consult
3. Receive your personalized macro plan and app access
4. Start tracking, get feedback, and adjust bi‑weekly
5. Keep progressing with real-time support and habit coaching

You have one formal check-in bi-weekly. Between check-ins, you can message your coach directly through the app during business hours for quick questions or support. We aim to keep you feeling connected and confident.

Yes, we require an initial two-month commitment. This timeframe allows us to establish a strong foundation, gather enough data to refine your plan effectively, and help you build momentum for sustainable weight loss and lasting habits.

Absolutely! Your plan is fully customized to accommodate allergies, intolerances, dietary preferences (vegetarian, vegan, gluten-free, etc.), and food dislikes. We build your plan around foods you actually enjoy eating, making it sustainable long-term.

Our DIY Macro Plan is designed to give you a clear, expert-led roadmap you can follow with confidence.

Here’s how it works:

• Start with a Video Consult: Meet with your coach to discuss your goals and walk through the entire process.
• Receive Your Custom Plan: Get precise protein, carbohydrate, and fat targets calculated for your unique body and goals.
• Follow Simple Setup Guides: Use our clear instructions, food guides, and checklists to build meals and shop with ease.
• Use the App for 1 Month: Log meals, track your progress, and see live feedback in the app (does not include 1:1 messaging).
• Have One Final Check-In: Connect with your coach to review results, troubleshoot challenges, and create a clear plan for moving forward.

You get a complete, structured plan with expert touchpoints to ensure you're set up for success—all without an ongoing commitment.

This plan is designed for individuals who have some experience with macro tracking and feel confident in their ability to stay consistent without a coach. It's an excellent choice if you need a professional, data-driven plan to follow but don't require weekly accountability.

Yes—our DIY Macro Plan is designed for independent progress with a focused dose of expert guidance up front. You’ll receive:

• Initial video consultation: Meet your coach, clarify goals, and align expectations.
• Personalized Macro Nutrition Plan: Custom calorie and macro targets built for your body, goals, and lifestyle.
• Macronutrient Food Guide: A simple, visual guide to help you choose proteins, carbs, and fats—plus a grocery “cheat sheet.”
• One check-in (x1): Review your early progress, discuss challenges, and get your key questions answered.

Note: Ongoing weekly coaching and messaging support are not included with the DIY plan. If you decide you want continued accountability, you can upgrade to 1:1 Coaching anytime.

Yes, absolutely. Many clients start with the DIY plan and later decide they want more hands-on support. We can easily transition you to our 1:1 coaching plan and apply your initial progress to our work together.

Pricing for group challenges is customized. Simply visit our Contact page and fill out the inquiry form with details about your group, such as size and desired timeline. Our team will follow up within one business day with a tailored proposal.

Our challenges are designed for groups of 50 to 1,000+ participants. We’ll tailor logistics, communication, and support to fit your organization’s size.

Most challenges run 4 to 9 weeks. We’ll help you choose a timeline that aligns with your goals, calendar, and desired depth of habit change.

Our challenges are fully modular to fit your organization. You can choose a duration between 4 and 9 weeks (6 weeks is most popular) and scale group size from 50 to 1,000+ participants. We’ll tailor branding, goals (fat loss, performance, or habit-building), content focus, and prize structures to your needs. Delivery is also flexible—run it in-person, fully virtual, or hybrid—so your community can engage wherever they are.

Our group challenges are delivered virtually and include a structured program, educational content, community support within a private group, and coach-led guidance. We use the app to create an engaging, unified experience for all participants, no matter their location.

Yes. Our challenges are a perfect fit for corporate wellness initiatives, helping to boost employee morale, health, and engagement through a positive, team-oriented experience.

Our app is an all-in-one coaching app that we use to deliver our 1:1 and group coaching programs. It allows us to provide your personalized macro plan, track your progress, communicate via messaging, and share resources seamlessly, keeping everything you need in one convenient place.

No, access to the app is included with your 1:1 Coaching or Group Challenge plan. DIY clients have 1-month free access to the app.

You will use the app to track your daily nutrition intake against your macro targets, log weekly measurements and progress photos (both optional) You can also sync Apple Health or Google Health to automatically track calories burned, weight, sleep, steps, and resting heart rate, making the app your central hub for all your progress and accountability.

For DIY plan participants, you’re welcome to use any tracking app, but we strongly recommend using our app  during your included month. Being active in the app allows your coach to see your real-time progress, which makes your final consultation far more personalized and gives you the clarity and confidence to continue your macros on your own.

Most clients report feeling more energetic and in control of their habits within the first two weeks. Physical changes, such as sustainable weight loss, typically become noticeable over the first 1-2 months as your body adapts and your consistency builds. Our focus is on steady, long-term progress, not quick fixes.

We do not provide restrictive meal plans. Instead, we teach you the principles of flexible nutrition. We provide a personalized macro plan, food lists, and sample meal ideas so you can build meals you actually enjoy while still hitting your targets. This approach is more sustainable and effective long-term.

It happens to everyone, and it's part of the process. Our coaching approach is non-judgmental. We'll help you identify what happened, reset your focus, and get right back on track with your next meal—no guilt or "all-or-nothing" thinking required.

First, don’t panic—plateaus are normal. We’ll troubleshoot systematically to get you moving again:

• Check consistency: Are you hitting your macros within ~5–10% most days and following key habits (protein, fiber, steps, sleep)?
• Verify data quality: Tighten logging accuracy (weigh key foods, reduce “guesstimates,” limit untracked bites/sips).
• Review timelines: Expect meaningful body changes over 4–8+ weeks. Energy, appetite, and routine improvements often come first.
• Assess recovery and stress: Sleep, stress, and hydration can stall progress—small adjustments here can unlock change.
• Adjust macros or strategy: Your coach can tweak targets, shift meal timing, or refine habits based on your data trends.
• Consider biofeedback: Track hunger, cravings, energy, mood, and cycle (if applicable) to guide smarter adjustments.
• Measure the right metrics: Use multiple markers—photos, tape measurements, strength/fitness, clothes fit—not just scale weight.

If you’re on 1:1 coaching:

• Message your coach and complete a focused check-in. We’ll review your logs and make targeted adjustments within the week.

If you’re on the DIY plan:

• Revisit your plan, improve logging precision for 10–14 days, and use the included check-in to get personalized recommendations.
• If you want ongoing accountability and faster iteration, consider upgrading to 1:1 coaching.

While we can't guarantee specific outcomes (everyone's body is different), we guarantee our commitment to your success. If you follow your plan consistently and communicate with your coach, you will make progress. We've helped hundreds of clients transform their health and habits.

Here’s how billing works across our coaching options so you always know what to expect.

• 1:1 Coaching: Billed monthly in advance on your start date. Two-month minimum commitment, then month-to-month. Cancel with written notice at least 10 days before your next billing date. All fees are non-refundable once a billing period begins.
• App Tracking Only: Billed monthly in advance with no minimum commitment. Cancel anytime before your next billing date. Non-refundable once the billing period begins.
• DIY Macro Plan: One-time payment.
• Group Challenges: Paid upfront before the challenge begins.

All payments are processed securely through Stripe. Email receipts are provided for your records.

For the month-to-month 1:1 coaching plan, you can cancel anytime after your two-month minimum by providing notice before your next billing date. The one-time DIY Macro Plan is non-refundable once the personalized plan has been created and delivered.

Currently, we don't offer payment plans for monthly coaching (since it's already billed monthly). For the DIY Plan and Group Challenges, payment is required upfront. If cost is a concern, reach out—we occasionally offer promotions or can discuss options.

Absolutely! Our approach is designed to fit your real life. We teach you how to make smart choices at restaurants, navigate social situations, and enjoy treats in moderation without derailing progress. Flexibility and balance are core to our philosophy.

Yes, absolutely. Our program is a favorite among nutrition coaches for moms because it is built on flexibility. We help you create a sustainable nutrition plan that fits into your family's routine without requiring you to cook separate meals or spend hours on food prep.

Yes. Your personalized macro plan is built around your specific dietary needs and preferences. We have extensive experience creating effective, balanced plans for clients with various dietary restrictions.

Not at all! We don't believe in eliminating entire food groups or labeling foods as 'good' or 'bad.' You'll learn to fit your favorite foods into your macros while prioritizing nutrient-dense options most of the time. Pizza, chocolate, wine—they all have a place in a balanced approach.

Not at all. Our flexible nutrition plan emphasizes simplicity. We provide you with strategies for quick meal prep, smart convenience foods, and easy-to-assemble meals that fit your macro targets and your busy schedule.

Your nutrition plan complements your training, whether you're a runner, weightlifter, yogi, or just getting started with exercise. We adjust your macros based on your activity level and timing to fuel performance and recovery. Nutrition and fitness work best together.

You can reach our support team by emailing gianna@giafitonline.com or messaging us through the app. We respond within 24-48 hours on business days. For urgent coach-specific questions, message your coach directly through the app.

We understand life happens! If you need to pause your coaching due to illness, travel, or life circumstances, reach out to your coach. We can discuss options including pausing your plan for up to 4 weeks or adjusting your approach during challenging times.

We love hearing from our clients! Email us at gianna@giafitonline.com with feedback, suggestions, or testimonials. Your input helps us continually improve our services and better serve the Giafit community.