The Weak Link

The properly fueled and hydrated body is an amazing specimen capable of breaking barriers and beating out the best in competition. Through a combination of cutting edge research, science, and a comprehensive needs-analysis, Ilona will help you improve your endurance, speed, recovery and overall energy levels.

The key to improving your performance is to finding weak links. What is currently holding you back? Are you fatigue between training sessions and recover slowly? Are you looking to reduce your body fat or aim to gain lean muscle mass? What is the "why" for your desire of personal change?

 


The Big Picture

Improving energy and performance means looking at the big picture. There is no one single nutrition program for an individual or an endurance athlete. We can have two athletes on similar training programs and they may not necessarily have the same nutritional demands to achieve success. For this reason, I assess many different factors when I work with an athlete to find out what makes each individual tick. 

Therefore, be flexible and avoid nutritional dogmas and labels for yourself. Have an open mind to new experiences inside and outside of the kitchen, as well as changes in the ever-evolving field of nutrition.

 

 


The Unique Approach

We care about you and your long term goals and successes. My approach is rooted in evidence-based nutrition science with a foundation in intuitive eating—understanding and cultivating a connection between how meals impact our bodies, fitness and mental health.

It's important to develop a program that fits your lifestyle, is realistic and achievable. Whether you are competing, or training through the winter or for fun, duration and intensity of the sport and your distinctive health situations will determine your individual nutritional requirements. The program is then customized to meet the needs of your body and the demands of your sport at various times throughout the training/racing season.

 

 

Nutrition Counseling

With a dizzying amount of confusing an often conflicting nutritional information out there, it's hard to know how to eat properly these days.  We will help you sort through it and tailor a plan with your goals and lifestyle in mind. Separate yourself from quick fixes and trendy diets and allow us to develop a customized plan for you.

With ongoing support, guidance, and accountability we will create sustainable lifestyle changes that will improve your overall fitness, health and happiness. You will be provided with the tools and support to change your lifestyle, allowing you to reach your maximum potential and wellbeing!

In-Depth Nutrient Analysis for $229 including 1 initial consult and 1 follow up session:

  • After submission of food logs via MFP we will conduct a Nutrient Analysis utilizing a nutrition software to identify your caloric and micro/macronutrient needs, based on activity level, age, sex, height, weight, and most importantly, your goals!
  • The Nutrient Analysis will inform you of your caloric and macronutrient needs and you will learn how much and what vitamins and minerals you are taking in from your current diet compared to what you should be getting. 

Race Day Nutrition Plan for $379 including 2 follow-up sessions and 1 initial consult:

We examine the demands of your goal event(s) and design a nutrition plan unique for you including:

  • A detailed race-day nutrition plan based on the circumstances of your race (heat, humidity, duration, elevation, availability of aid stations, etc.). When to fuel with the right foods and hydration during  your race/competition.
  • What to eat and supplement with during your taper week, the evening before, what to consume the morning of. How to properly recover from the event nutritionally and hydration wise.

  • We will incorporate your personal tolerances and preferences.

  • We recommend you utilize this service at least 3 months prior to your goal event to allow for enough time to test and adjust the nutrition plan.

Easy Self Check for $59 per session including 1 initial consult:

  • This is a 30-minute Nutrition session done via phone or skype that covers any topics of interest. We can go over diet logs, supply research on any supplements and get an idea of your current routine to see what changes we can make to further you reaching your goals.


Meal Planning & Recipes

This plan is great for those trying to lose weight (decrease body fat %) or those aiming for more lean muscle tissue. Each plan is unique to the individual and their goals. 3 month-minimum adherence to a loss or massing protocol has been shown to be most effective for body composition changes. The initial 1 hour consult can be done via skype, phone, or in person.

This approach is designed for your type of training and time of day you train and includes 1 check-ins per month, a final check-in, plus a maintenance plan. Choosing this option, you have some freedom as to food choices but gives you suggested portions and timing of intake to best support your fitness and health goals. Fruits, vegetables and other plant-based foods are the "champions" of any meals and we'll show you how to implement them with every meal opportunity.

Price: $349 per month (minimum of 3-month commitment required)

  • 1 x Initial Consultation included
  • 4 x Follow-up Sessions included

Grocery Store Tours

 

Kitchen & Pantry Makeovers

We will meet you a local grocery store and guide you through the process of shopping for healthy and delicious foods.

While navigating the aisles, you will learn to decode food labels,  interpret ingredient lists, and discover how not to be tricked by clever marketing regarding nutritional claims on packaging.  

This knowledge will help you make informed choices on return trips to the store. You'll have the confidence to choose quality foods higher in nutritional value, lower in cost and strive to eat a rainbow of fresh produce daily.

Price: $199

  • 1 x Initial Consut included

 

 

It’s a cliché but there can be too much of a good thing. Whether indulging in healthful, yet calorically dense foods such as avocado, nut butter, or a celebration with friends, aim for balance.       

We will come to your home and help you put together a well stocked kitchen and pantry filled with delicious and nutritious foods choices and the appliances necessary to create your meals. You will learn what items to keep and what to toss to reach your health goals. 

We will help you sort out what to keep and what not to buy again!

Price: $199

  •  1 x Initial Consult included

 

 

 

 

Don’t see what you’re looking for? Please contact me at ilona@kinneymultisport.com and I’ll work with you to find a package to fit your needs and budget.

 
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About

Ilona holds a Certification in Fitness Nutrition from ISSA and is an IRONMAN Certified Coach. She earned dual degrees in Business Administration from Colorado Technical University and Kaethe-Kollwitz University Marburg, Germany. After completing her degree, she moved to San Francisco where she worked as a Director of Revenue Management.  Working and training for an Ironman encouraged her to find ways to take care of her physical self to optimize performance and recovery. She quickly learned the importance of exercise and nutrition and how they work hand in hand. Having both aligned, enhanced the functioning of her body and developed her passion for health & fitness-related knowledge. 

But that in and of itself was not enough. The realization came when she noticed that many of her coworkers had poor diets, lacked regular, or any, exercise & possessed a limited desire to make effective lifestyle changes were contributing to the high stress and unhealthy lifestyles that are so commonplace in our society. As a result, she left her corporate job and now assists her husband in running their endurance coaching business based in the San Ramon, California. She wanted to put her passion in action and embrace a healthier, fitter lifestyle working full time as a nutritionist and endurance sports coach. Ilona’s love of healthy food, passion for endurance sports, education, and her eagerness to empower clients will allow clients of all ability levels to achieve a whole-body solution for optimal health and fitness!

credentials

Bachelors in Business Administration

Ironman Certified Coach

ISSA Certified Fitness Nutritionist

philosophy

Ilona is enthusiastic about her work and passionate about improving the overall health and fitness for individuals. By coupling nutritional counseling with her diverse background in fitness and business, she provides a unique outlook on nutrition. 

She has learned through personal and academic experience, that nutrition is completely individualized; there is no one size fits all approach to eating and/or exercise. Listening to each client’s specific needs, Ilona brings a fresh and innovative approach to each counseling session.

Simple Science + Expert Guidance + Soulful Support = Your Best Self

 

Blogs


Why Eating Breakfast Is So Important!

     Roll your eyes if you want, but the message about breakfast being the most important meal of the day is true (mostly).  Those eating breakfast tend to have better diets overall, consuming more fruit, vegetables, milk, and whole grains than non-breakfast eaters. 

     The time between dinner and the next morning’s meal is the longest your body goes without food. The way breakfast influences you is different from any other meal. Eating within 2 hours of waking can make a difference how you metabolize glucose, or blood sugar, throughout the day. Your glucose level rises every time you eat, and your pancreas produces insulin to shuttle the glucose into your cells, where it’s used for energy. Research is finding that keeping glucose and insulin in the right balance has important effects on your metabolism and health.  

     “After a healthy breakfast your blood sugar increases a little bit, but it will take a while for your body to absorb it,” says Eric Rimm, Sc.D., a professor of epidemiology and nutrition at the Harvard School of Public Health in Boston. “So, you might not be hungry for lunch for 5 hours.”

     If you don’t eat breakfast the prolonged fasting might lead to a bigger than normal boost in “hunger hormones”, such as ghrelin, encouraging you to overeat at your next meal and leading to spikes and dips in glucose and insulin. What you eat is equally important. If your preference of breakfast is sugary cereal and a glass of fruit juice or a doughnut and a cup of coffee with 4 spoons of sugar or a latte with 8 pumps of caramel syrup you’re setting the stage for metabolic chaos. Fortunately, breakfast can be flavorful, diverse, and healthy. There are plenty of traditional breakfast foods that taste great and are good for you such as eggs, Greek yogurt, berries, veggies, cereal, etc. Check out some recipes here.

This is your body on breakfast

     Findings from a study called the ‘Bath Breakfast Project’ at the University of Bath in the United Kingdom demonstrates the effect that morning meals have on glucose balance. (See graphic below.) Researchers asked a group of participants to eat 700 or more calories by 11 a.m. and another to fast until after noon. Both groups could eat whenever and whatever they wanted the rest of the day. Blood sugar was monitored every 5 minutes.

     Even though the two groups ate similarly after noon, the ones who skipped breakfast had bigger spikes and drops in glucose levels. The breakfast eaters improved their insulin sensitivity (the body’s response to rises in glucose) by 10 %. “Eating breakfast seems to have a ‘second-meal effect,’ says James Betts, Ph.D., the lead researcher and a senior lecturer in nutrition and metabolism. “It primes your metabolism to maintain stable blood sugar levels after subsequent meals.”

Reach out to us if you have questions, need advice or ideas. Happy breakfast!


Our Office

23 Belfast Place
San Ramon, CA 94583
United States

 

 
 

Contact Us

Interested in working together? 

Send us a message to discuss your options as to how Kinney Multisport can assist you in achieving your nutrition and/or fitness goals.

Here's our contact info:

KINNEY MULTISPORT, LLC

Coach Ilona
San Ramon, CA 94583

ilona@kinneymultisport.com

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