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, we assess many different factors when we 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.

Through 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!

Initial Nutrition Consult for $149:

  • This initial 60-minute Nutrition Consult (not to be used as your ADDITIONAL 1hr CONSULT) precedes any type of meal plan or continued nutrition support package (seen below). The consult will go over your Nutrition History Questionnaire, provide suggestions or adjustments, discuss supplements, daily nutrition/hydration, training schedule and more before putting a nutrition plan into action.

Personalized Monthly Meal Plan for $199 per month (minimum 3 month commitment recommended):

  • This plan is beneficial for those trying to lose weight (decrease body fat %) or those wanting to put on lean muscle tissue. Each plan is unique to the individual and their goals.
  • 3 months that are designed for your type of training and time of day you train. This protocol has been shown to be most effective for maintaining weight achieved post plan.
  • This option gives you some freedom as to food choices but gives you suggested portions and timing of intake to best support your fitness and health goals.
  • 1 check-in per month + Final Check-in
  • *Must book an INTIAL Consult separately*

Personalized Monthly Macro Prescription for $149 per month:

  • Are you curious about how many calories and what macronutrient breakdown you should be getting in a day to fuel your activities and reach your current health goals?
  • A caloric assessment will inform you of a caloric and macronutrient intake necessary for your specific age, height, weight, gender and goals on an active day versus a rest day. Your unique macronutrient breakdown will inform you of appropriate carbohydrate, fat and protein intake necessary for your specific body, health and fitness goals plus info on how to set up and track using FoodProgidy and logging data in the software.
  • We will start with a one hour Initial Consult (booked separately) to get an idea of your goals, current habits, training schedule and volume etc. and follow up with a check-in once a week.
  • *Must book an INTIAL Consult separately*

One Time Personalized Macro Calculation for $89:

  • Are you curious about how many calories and what macronutrient breakdown you should be getting in a day to fuel your activities and reach your current health goals?
  • A caloric assessment will inform you of a caloric and macronutrient intake necessary for your specific age, height, weight, gender and goals on an active day versus a rest day. Your unique macronutrient breakdown will inform you of appropriate carbohydrate, fat and protein intake necessary for your specific body, health and fitness goals plus info on how to set up and track using MyFitnessPal or FoodProgidy.  
  • *Must book an INTIAL Consult separately*

Additional 1 Hour Consult for $99:

  • This is an additional 60-minute Nutrition Consult (not to be used as your initial consult) that can cover any topics of interest. I 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 get you reaching your goals.

Easy Self Check for $49 per session:

  • 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

After submission of food logs we will conduct a thorough Nutrient Analysis, utilizing our ESHA 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 not only inform you of your caloric and macronutrient needs but you will also learn how much and what vitamins and minerals you are getting from your current diet compared to what you should be getting.

  • Price: Starting at $249 for a 3-day, $449 for a 7-day, or $889 for 1 Month Customized Meal Plan with Recipes.
  • This is ideal if you don't want to think or worry what to eat, how much and when.  
  • Follow up with a check-in very 10 days

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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