Nutrition

 
"The mind, when housed within a healthful body, possesses a glorious sense of power."

 -Joseph Pilates


At Premier Pilates St. Louis we believe that diet and exercise go hand in hand.  Housing a "healthful body" with Pilates and nutrition can help create a body that is balanced physically, mentally, and spiritually.


Tonya Pic

 

 

 

 

Owner, Tonya Leeka is a Stott Certified Pilates Instructor, a graduate from the Institute for Integrative Nutrition® based in New York City and is a Certified Holistic Health Coach.  She has a Master of Science degree in Nutrition and Integrative Health from Maryland University of Integrative Health.  This education has equipped Tonya with extensive knowledge on holistic and functional nutrition, health coaching and preventative care.  

Along with Pilates, Tonya also works one on one with clients to help them make dietary and lifestyle changes that produce real and lasting results.  Continue reading to discover if one of Tonya's programs is right for you!

 


 

Nutrition and Health Coaching Programs and Pricing

 

1 on 1 Single Strategy Session ($150)


• We will discover what your vision is for your health and uncover what might be stopping you, slowing you down, or preventing you from having what you want.
• You'll get my best recommendations on what to do next in order to move forward with your goals that can improve your health and happiness, right away.
• I'll share with you a list of foods, recipes and/or products that you can begin incorporating into your life.
• You'll receive customized lifestyle tips that apply to your particular needs.
• Also included is a suggested plan for continuing to improve your overall health, over time.


Jumpstart Program ($300)


You receive everything included in the 1 on 1 Single Strategy Session along with 2 follow up sessions designed to provide accountability and support so you can continue moving forward implementing your step-by-step action plan.


• Review your successes so we know what works well for you so we can capitalize on that.
• Uncover what (if any) challenges may come up for you in order to work past them so we can continue to move you forward toward your goals.
• Included in each session is a suggested plan, complete with 3-4 realistic and practical action steps to keep you moving forward.

 

Sometimes what we need is the Right System, the Right Support, and the Right Accountability in order to change our lives for the better!  My 90 Day Intensive and 6 Month Total Transformation programs are designed to provide just that!



During your program(whether you choose the 90 Day Intensive or 6 Month Total Transformation), we work to...


• set and accomplish goals in a way that is empowering and exciting
• work to achieve and maintain your ideal weight
• understand and reduce your cravings
• increase your energy levels
• feel great in your body
• learn about new foods and how you can easily incorporate them
• improve your personal relationships
• discover the confidence to create the life you want


The program includes...


• everything included in the Jumpstart program
• one on one sessions
• e-mail support between sessions
• recipes that are healthy and simple to prepare
• coaching and support to help you make the dietary and lifestyle changes you want
• simple but informative handouts that will increase your nutrition knowledge
• access to my monthly newsletter with the latest health tips and recipes
• my personal commitment to your health and success


90 Day Intensive Program - Cost: Total $1053.00 (paid in full) // $390 (3 monthly payments)


The 90 Day Intensive includes a total of 12 weekly, 50 minute sessions to help you move through your action steps, stay accountable, and stay on track to reaching your overall goals. You receive everything provided in the previous programs along with on-going strategies, support, and accountability to make the lasting changes necessary to improve your overall health and wellness to last a life time.


6 Month Total Transformation Program - Cost: $1134 (paid in full) // $210 (6 monthly payments)


The 6 Month Total Transformation includes 2, 50 minute 1 on 1 sessions per month for 6 months. This program is spaced out in a way that sets you up for success so you can improve your health and happiness while still enjoying your life on your terms and at your pace. You'll make simple and steady positive changes every couple of weeks that will provide lasting changes in your overall health, lifestyle, energy, and happiness.

Could one conversation change your life? Call today to find out! 314-849-4920

Learn More


 

Holiday Recipe:  Gingerbread (a healthy version!)

 
Ingredients (Makes one 8x8-inch square)
 
* 1/2 cup maple syrup
* 1/4 cup melted coconut oil
* 2 eggs
* 1 teaspoon vanilla extract
* 1 1/2 cups brown rice flour
* 1/2 teaspoon salt
* 1 teaspoon baking powder
* 1 teaspoon baking soda
* 2 teaspoons ginger powder
* 1 and 1/2 teaspoons cinnamon powder
* 1/4 teaspoon nutmeg
* 1/8 teaspoon ground cloves
* 1/2 cup pecans or walnuts, finely chopped
* 1/2 teaspoon orange or lemon zest
* 1 cup unsweetened applesauce
 
Instructions
 
* Preheat the oven to 350˚F. Oil a 8x8-inch square baking dish.
 
* In a stand mixer with the paddle, combine the maple syrup and oil. (Alternatively, use a hand mixer in a large bowl.) Beat on high speed until thoroughly blended. Add in the eggs, one at a time. Be sure to beat well between eggs. Add in the orange rind and vanilla and continue to blend together. Set aside.
 
* In a separate bowl, sift together the dry ingredients. Stir in the nuts. Add some of the dry ingredients to the wet ingredients, a little at a time, blending well. Add in 1/4 cup of the applesauce, blend, then add in more flour. Continue this process until you have added all of the ingredients.
 
* Pour the batter into the prepared pan and bake for 20-25 minutes, or until the gingerbread is done. Check for doneness by inserting a toothpick, or touching lightly on the center.
 
The gingerbread keeps refrigerated for up to four days and freezes well.
 
©The Healthy Hedonist, Myra Kornfeld, All Rights Reserved | Reprinted with permission