Specialized Support
Personal Nutrition Coaching for Adults 50+
Eat Well. Feel Better. Age Strong.
What you eat matters more as you get older—but that doesn’t mean you need another diet.
Your body changes as you move through your 50s and beyond. Your nutritional needs change too, especially for maintaining muscle, supporting energy, recovery and overall health.
Maybe you’re confused about what you should be eating. Maybe you’ve tried diets that worked for a while but weren’t sustainable. Or maybe you already eat pretty well but know there’s room to feel better.
I can help you figure out what your body needs now—and make it work in your real life.
Your first session is free.
25+
years coaching people through movement and strength
18+
years running my own practice
BKin (Hons)
Kinesiology Degree, McMaster University
Holistic
Strength, movement, nutrition & wellness
Why Nutrition Can Matter More After 50
What worked for you in your 30s and 40s may not work the same way now.
As we get older, we naturally lose muscle, our energy and recovery can change, and for women especially, hormonal changes around menopause can affect appetite, body composition and where we store body fat.
That doesn’t mean you need to eat less and exercise more. It means your body may need something different from you now.
Nutrition after 50 is about giving your body the nutrients it needs to maintain muscle, support energy and recovery, and stay strong and healthy as you age.
And it doesn’t have to be complicated.
My job is to help you understand what your body needs and find an approach to eating that you can actually live with.
My Approach to Nutrition
Holistic, personalized and manageable.
I don’t believe nutrition should be separated from the rest of your health. We look at the whole picture. Your food, hydration, movement, sleep, stress, recovery and lifestyle all play a role in how you feel and how your body responds.
Personalized to you
Personalized to you
There isn’t one way of eating that works for everyone. I’ll consider your goals, preferences, lifestyle and what’s happening in your life when we decide what changes make sense for you.
Focused on what matters
Focused on what matters
Rather than changing everything at once, we’ll identify the areas that are most likely to make a difference. Sometimes a few simple changes can go a long way.
Supporting your training
Supporting your training
Nutrition is an important part of getting results from your training. We’ll look at how you’re fueling your body, supporting muscle, staying hydrated and recovering from your workouts.
A diet you can maintain
A diet you can maintain
Your nutrition needs to work when you’re at home, travelling, going out for dinner or having a busy week. The goal is to create an approach you can maintain—not something you can only follow when life is perfect.
What Nutrition Coaching With Me Looks Like
Your nutrition support can be as simple or as in-depth as you need.
If you’re a personal training client, nutrition and wellness guidance is already part of working with me. As we train, I’ll share practical tips, answer your questions and help you stay accountable around the things that can support your energy, recovery and results—at no extra cost.
Sometimes that’s all you need. We might be talking about hydration one week, protein the next, or a simple change that could help you recover better.
Other times, you may want to take a deeper look at your nutrition. We can set aside a separate session to really dig into what you’re eating, what you’re struggling with and what changes could make the biggest difference.
And if nutrition is something you want to focus on more fully, you can combine personal training and nutrition coaching as part of your work with me.
We’ll figure out what makes sense when we first meet and continue to reassess as we work together. Your needs can change over time, and your coaching can change with you.
That’s one of the benefits of having both a personal trainer and holistic nutritionist in your corner. You don’t have to figure out what you need on your own—I can help you decide.
Why Nutrition Matters
Nutrition isn’t just about changing your diet. It’s about how you feel in your body and how well you’re able to live your life.
I love seeing the difference that a few thoughtful changes can make for my clients. More energy during the day. Better recovery from workouts. Feeling stronger. Less of that afternoon crash. Feeling more confident about the choices they’re making instead of constantly wondering if they’re doing the “right” thing.
Sometimes we make bigger changes, and sometimes it’s something as simple as drinking more water, getting enough protein or changing the way you’re approaching your meals.
You don’t have to overhaul your entire life to feel better. My job is to help you understand what your body needs and find the changes that will have the biggest impact for you.
And because I’m working with you over time, we can keep adjusting as your body, goals and life change.
Nutrition & Training Go Hand in Hand
What you eat and how you live can have a big impact on the results you get from your training.
I’ve always believed that nutrition is an important part of the bigger picture. When you’re trying to get stronger, improve your body composition, recover from an injury or simply feel better, what you’re doing outside of your workouts matters too.
Sometimes it doesn’t take a complete overhaul. A few small changes can make a surprising difference.
I had a client who wasn’t recovering from an injury the way we expected. When we looked at her nutrition and hydration, I realized she wasn’t drinking nearly enough water. We increased her hydration, and within days she noticed a significant improvement in her recovery.
This is why I love combining my personal training and holistic nutrition backgrounds. I’m looking at the whole picture and helping you understand what might be getting in the way of the results you’re looking for.
Food choices, hydration, sleep, recovery and lifestyle can all influence how you feel and how your body responds to training. Rather than spending hours researching conflicting nutrition advice, you have someone in your corner who can help you figure out what changes are worth making for you.
Hi, I'm Katie
I’ve been helping people feel stronger, healthier and better in their bodies for more than 25 years.
I’m a Certified Holistic Nutritionist and personal trainer with a degree in kinesiology. I have 16 years of experience working in nutrition, helping people make meaningful changes to their nutrition and lifestyle.
I’ve worked in a nutrition clinic, had my own nutrition practice, and created my own 28-Day Cleanse & Nutrition Protocol, complete with a 60-page manual. I also ran nutrition groups throughout the GTA and in Collingwood for several years.
Over the years, I’ve worked with people around weight loss, women’s hormones and menopause, body composition, energy, digestion, inflammation, injury recovery, detoxification, hydration and nutrition for strength and healthy aging.
What I love about combining nutrition with personal training is seeing how the two work together to create better results. I’ve seen clients improve their energy, recovery, strength and body composition by making the right changes to their nutrition alongside their training.
Sometimes the change is surprisingly simple—increasing hydration, getting enough protein or looking at meal timing. Other times, someone needs a much deeper look at their overall nutrition and lifestyle.
I’m not interested in giving you information just for the sake of giving you information. I want to help you figure out what will actually make a difference for you.
And because I work with you over time, I can see what’s changing, what’s working and where we might need to adjust.
That ongoing relationship is where I believe the real value of coaching comes in.
What You Can Expect From Working With Me
- PersonalizedYour nutrition should make sense for you.We’ll look at your goals, lifestyle, preferences and what your body needs rather than trying to follow a one-size-fits-all approach.
- HolisticWe look at the whole picture.Food is important, but so are hydration, movement, sleep, stress, recovery and the habits that shape how you feel.
- PracticalWe focus on changes you can actually make.You’ll get guidance that works with your schedule, your preferences and your real life—not just when everything is going perfectly.
- EducationalI want you to understand why we’re making changes.The more you understand your body and your nutrition, the more confident you’ll be making healthy choices for yourself.
- SupportiveYou have someone in your corner.I’ll answer your questions, help you stay accountable and adjust your approach as your needs change.
- Connected to your trainingNutrition and exercise work better together.I can help you connect what you’re eating with your strength, energy, recovery, body composition and the results you’re working toward.
Work with me
How to start working together
Four simple steps. We start with a conversation, you experience what one-to-one coaching is like, and then we build your personalized plan.
Book Your Complimentary Consultation
We talk about your goals, where you’re starting from and what you’re looking for.
It’s a chance for us to get to know each other, ask questions and see if we’re a good fit.
There’s no pressure to commit.
Your first session is free
If we’re a good fit, we’ll train together so you can experience what personalized online personal training is actually like.
You’ll see how I coach, how I adapt the workout to you and what working together one-to-one feels like.
Receive Your Personalized Plan
Once you decide you’d like to work together, I’ll create a personalized plan based on your goals, your body and your life.
We’ll look at where you are now, where you want to go and what will realistically work for you.
Begin Training
We’ll train together, build your strength and fitness, and adjust your program as your body gets stronger and your goals evolve.
You’ll have a plan, a coach and the accountability to keep moving forward.
Nutrition Coaching — Frequently Asked Questions
Do I have to follow a strict diet?
No. We’ll look at what you’re currently eating and identify the changes that are most likely to help you reach your goals. Depending on what you need, I may recommend specific foods to include or avoid—but the overall approach needs to be manageable for your life.
Can you help me lose weight?
Yes. Nutrition can be an important part of changing your body composition and supporting weight loss. We’ll look at your nutrition alongside your movement, strength, lifestyle and other factors that may be affecting your results.
What should I be eating after 50?
Your nutritional needs can change as you get older, particularly around protein, muscle maintenance, hydration and overall nutrient intake. There isn’t one perfect diet for everyone. I’ll help you understand what makes sense for your body and your goals.
What if I already eat pretty well?
That’s a great place to start. You may not need a major overhaul. Sometimes a few targeted changes can make a significant difference in your energy, recovery, strength or body composition.
Can nutrition help with my training?
Absolutely. Nutrition and training go hand in hand. What you eat and drink can affect your energy, recovery, muscle growth and how well your body responds to exercise. That’s why nutrition guidance is naturally part of the personal training relationship.
Do I need a separate nutrition coaching session?
Not necessarily. Personal training clients receive nutrition and wellness tips as part of our training sessions at no additional cost. If you want to take a deeper look at your nutrition, we can also schedule a dedicated nutrition coaching session—or combine the two.
What if I’m overwhelmed by all the conflicting nutrition advice?
That’s exactly where having someone in your corner can help. Instead of spending hours researching diets and trying to figure out what applies to you, I can help you sort through the noise and focus on the changes that are most relevant to your body, your goals and your life.
Get started today.
Let's talk about where you are and where you want to be. Book your complimentary consultation.
Consistency is the key to results.
Katie Hamilton