WELCOME!

Thank you for visiting!

I aim to provide you with the latest nutrition and wellness information in an easy-to-understand format to help you make sense of everything.

Let’s work together to make nutrition less intimidating and more fun!

Get excited!

ABOUT

Meru [mɛru] is a mountain in the Himalayas that was once thought to be impossible to climb. Until, one day, it was conquered.

To overcome unhealthy habits feels a lot like climbing a mountain — I’m here to guide you along your journey to the summit.

I’m different than most nutrition coaches because I incorporate mindfulness and meditation to help make healthful nutrition a lifestyle, not a phase or a quick-fix. Using meditation and/or breathing exercises, we can also work to reduce stress and improve sleep, making my approach to your overall wellness as holistic as possible.

Ask yourself: What is your Meru?


The Meru Wellness Philosophy

I dislike the word “diet” (it has the word “die” in it!), and I abandon the use of “cheat,” “clean,” “good,” and “bad” when it comes to describing food. Food is meant to be beautiful and delicious fuel, without feelings of guilt or shame attached to it.

I prefer to have a flexible approach to food, so no foods are off-limits for you. Since you won’t be deprived of eating what you want, you may find that you will no longer yo-yo diet or make yourself feel ashamed for eating what you enjoy eating.

With my guidance, you’ll focus on portion control, moderation, and finding balance — while also fueling yourself to meet your goals along the way.

I prefer not to have a client for years and years — I love you, but no. Instead, I want to empower my clients to make lasting changes in their habits and overall relationship with food, so they can be self-sufficient.

The journey in making nutrition a lifestyle is unique to each of us since we come to the table with a variety of food baggage. I can help you make sense of it all along the way.


About the Owner & Nutrition Coach, Jen Kates

Nutrition and mindfulness are passions of mine, and nothing brings me more joy than to guide people to meet their goals. With over 22 years of experience using mindfulness and meditation, I’m able to help clients use these practices to foster a healthy relationship with food as well as with themselves.

I’m a Precision Nutrition Level 1 Certified Coach, currently enrolled in the Precision Nutrition Level 2 Master Class (due to be completed in April 2018), but my training doesn’t stop there — I have over 11 years of scientific research experience, so I naturally geek-out over science and stay current on the latest nutrition research. I frequently attend seminars, webinars, and training sessions pertaining to nutrition and mindfulness, and my head is always in a book on any one of these various topics at any given time. I’m an active member of a few professional communities that have over 10,000 active members, all of which act as additional resources that I can use to guide you.

I’m a CrossFit Level 2 Trainer, so I fully believe in the connection between movement and nutrition to help my clients receive the most well-rounded approach to their overall health.

Because of this, I know I’m able to offer the latest knowledge about what’s best for you.

I also maintain a professional referral and/or support network that includes a Registered Dietitian, and a psychotherapist specializing in eating disorders and body image, among other professionals. I’m constantly looking to expand this network to include additional professionals and/or services that my clients may find beneficial.

You will not be alone in this journey.

I know what it’s like to stress eat my way through a pack of Oreos, because I’ve been there before. I also know what it’s like to make permanent habit changes in order to see results and surpass goals and expectations, and I know how to make others equally successful. Let me guide you on this journey to incredible health and vibrant living. I look forward to hearing from you.
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SERVICES

My monthly services include customized nutrition plans combined with attentive coaching to meet your overall health, nutrition, and fitness goals. Your personalized nutrition plan is created by evaluating your answers to my in-depth online questionnaire, in addition to any questions you answer when we chat on the phone during our initial consultation.

Costs range from $30 to $120 per month or more, depending upon what is needed for your success and at what point you are currently in your nutrition journey. These options include check-ins with me for personal accountability as well as to make any adjustments to your nutrition plan that may be warranted to meet your goals.

Is coaching just not your thing? No problem. Alternatively, I offer a one-time personalized macronutrient plan that is calculated based upon your goals. The cost for this option is $45, but it doesn’t include any coaching, check-ins, or additional guidance. If you would like to purchase additional updates to your initial calculated macronutrient plan, each additional update costs less than $30.

Ultimately, you need to ask yourself: How much is your nutrition a part of your life, and how much is it worth to you? How much do you value sleep, lowering your stress levels, and developing healthy habits? These things are invaluable to your overall wellness.

Sure, maybe you pay only $15 or even $150 or more for your gym membership each month, but that’s for only one 45-90 minute workout a day — however, eating, sleeping, and (unfortunately) stress are a part of your life for the other 23 hours each day.  So, how are you spending those other 23 hours? What is life-long wellness worth to you?

Contact me for any additional information and to schedule a free 15-30-minute consultation. I would love to chat to see if we’re a perfect fit.

HAPPY CLIENTS

“There have been days when I’ve said “f it” and days when I’ve driven everyone crazy, mostly myself, with tracking. This whole journey [is] to change the way I view food and still enjoy eating what I want because that’s the whole point! I’ve learned the best way to fuel my body to feel my best and perform at 100%… I’ve PR’d basically every lift and consistently move faster with body weight movements. So here’s to 2017, getting stronger, and leaner, and a HUGE thank you to Jen [who] has been unbelievably awesome and supportive.”

-Dana K.

“In a short time I’m finding counting macros “flexible eating” to be a game changer. I have the energy of a squirrel on RedBull and losing winter fat faster than I thought possible. Big thanks to the coach @meruwellness for taking us on.”

-Jeff B.

SAY HELLO!

Interested in working with me? Drop me a line and I will be in touch shortly.

BLOG

5 STEPS TO MINDFUL EATING

How do you spend your meals? Are you eating while on your phone or laptop, scrolling through social media, or watching TV to binge on Netflix? If so, you’re likely eating mindlessly. Follow these five simple steps to mindful eating.

HOW TO BUILD THE ‘PERFECT’ MEAL: PART 2

Building your ‘perfect’ meal is as easy as using your own hand as a guide. No food scale necessary. With a bit of practice, you can learn to measure appropriate portion sizes by using your hand as a measuring tool, without the need to weigh and measure every single ounce or gram of food that passes your lips.