Un.lock · 1:1 Coaching

A coach in your corner,
and a plan built around your life.

Our most hands-on option. Your own coach, a custom nutrition and training plan built from food you already eat, and weekly adjustments as your body and your schedule change.

Book a Free Call

20 mins tops. No pressure, no pitch.

Why 1:1

Change is not just about knowing what to do.

It is about having someone in your corner while you do it.

You have probably already read the articles, downloaded the tracker, and started on a Monday. The information was never the missing piece. What was missing is someone who knows your schedule, your history, and your body, adjusting the plan every single week so it keeps working when life stops cooperating.

Is this the right fit?

Let us be honest about who this is for.

We would rather you know now than three weeks in.

This is for you if…

  • You are ready for full support, not just another plan to follow
  • You want a coach in your corner to help you stay consistent and focused
  • You have tried doing it alone and keep getting stuck or overwhelmed
  • You want a flexible approach that actually fits your life, not someone else’s
  • You are ready to stop starting over and finally make progress that sticks

This is not for you if…

  • You want a 30-day fix and then to go back to how things were
  • You are looking for a meal plan to follow without any conversation
  • You are not willing to move your body in some form most weeks
  • You want the number on the scale to be the only thing we measure
  • Right now is genuinely not the season — and that is a fine answer

What you get

Everything that makes it stick.

One

Your own custom plan

From day one, your food and training are built around your goals, lifestyle, preferences, and phase of life. Not a template — something we build with you, and rebuild as you change.

Two

Weekly coaching check-ins

Every week you check in with your coach to reflect, troubleshoot, and plan. We look at what is working, what is stuck, and what needs to shift, so you always know your next step.

Three

Direct access between check-ins

No waiting until next week to ask a question. You have direct messaging for quick support, wins, and real-time course correction — because coaching happens between check-ins too.

Four

Ongoing adjustments

Your plan will not stay static, because your life is not static. As your schedule, energy, goals, or season shift, we adjust the food, the training, and the habits to keep you moving without burnout.

The part nobody explained

You will finally understand your own metabolism.

Not a diagnosis, and not a reset. An explanation — of why what worked at thirty stopped working, and what actually moves the needle now.

Why the old approach stopped working

Years of eating less and moving more teaches your body to get by on less. That is not damage and it is not permanent, but it does mean the next round of cutting harder is unlikely to go the way you hope.

What your numbers actually mean

You will not just be handed targets. We explain where they came from and what they are doing, so when something needs to change you understand the reason rather than just the instruction.

Why we often build before we cut

Muscle is the part of this you can still change, and it is a large part of what your body does with food. That is why the early work is usually about eating and training more deliberately, not less.

Megan is certified in Functional Metabolism and Nutrition. This is the part of coaching she gets asked about most.

The plan

A custom plan, built around you.

Not a template we hand to everyone. Yours is built from your intake and rebuilt as you change — plus everything else you can lean on.

What your plan covers

Shaped by your intake, and revised as you go

  • Custom targets, introduced at a pace that is not overwhelming
  • A protein progression that builds gradually, not overnight
  • Meal structure and timing around your real schedule
  • Simple meal options using food you already eat
  • The plate method and hand portion guide
  • Hydration and electrolyte guidance
  • Fiber sources that fit your targets
  • A movement strategy matched to your access
  • Stress and sleep support for this phase

Plus the resource library

Yours for as long as you are coaching with us

  • Meal prep guides
  • Recipes
  • Travel and eating-out tips
  • Protein examples and swaps
  • And more, added over time

How it works

What the first four months look like.

Four months is where this starts working. It is not where it ends.

Call

A free 20-minute call

We talk about where you are, what you have already tried, and whether we are the right fit. If we are not, we will tell you.

Wk 1

Intake and your plan

You tell us how you actually eat, train, sleep, and work. We build your plan around that, and start with three or four habits — not twenty.

Wk 2

Getting the foundation steady

Weekly check-ins, a video walkthrough of your feedback, and the first protein step up. We are looking for consistency here, not intensity.

Mo 2

Building

Protein keeps climbing, and fiber, hydration, and meal timing come into focus alongside it. We watch your energy, digestion, sleep, and training the whole way. If something is not sitting right, the progression pauses. That flexibility is intentional.

Mo 3

Testing it against real life

A holiday, a work trip, a bad week. This is the month where we prove the plan bends instead of breaking, which is the whole point.

Mo 4

It starts to feel like yours

You are making more of the calls yourself and second-guessing fewer of them. Most women can feel the difference by now — usually in energy and training before anything else. This is also where we talk honestly about what you still want to work on, because four months builds the foundation. It does not finish the job.

Your coach

Whoever you work with, you get all of us.

Three certified coaches who talk through every client together.

Megan Knauer

Megan Knauer

PN1 · NASM-CNC · NASM-CPT
GGS Menopause Coaching Specialist · FNMS
Colleen Cross

Colleen Cross

PN1
GGS Menopause Coaching Specialist
Gwen Weimer

Gwen Weimer

NASM-CNC · ACE-CPT
CrossFit Level 1

From women we coach

What the weekly work actually does.

“

She walked through each week’s data with me to help me reach my goals. She made the meal planning and the logging easy for me to understand. The knowledge that I have learned, I can continue to use for life.

Dawn
“

I was able to include all of these foods, but with more mindfulness and balance. Her coaching gave me the knowledge and confidence to fuel my body in a way that feels both sustainable and empowering. I feel stronger, healthier, and in control of my nutrition like never before.

Brynn
“

Had to buy some new athletic leggings today. Mine were falling down when I was running the dog in agility. I got mediums… I am not sure I have ever been a medium before.

Emily

Investment

What it costs.

No packages to decode and nothing you have to get on a call to find out.

1:1 Coaching · Un.lock
$350/month

4-month minimum, then month to month

  • Your custom nutrition and training plan
  • Weekly check-ins with your coach
  • Direct messaging access between check-ins
  • Video feedback walkthroughs
  • Plan rebuilt as your body and schedule change
  • The full resource library — guides, recipes, travel tips

Why four months? Because protein builds in steps, not overnight, and because one good week proves nothing. Four months gives us enough of your own data to see what your body actually responds to, and enough time for the changes to hold through a holiday, a work trip, and a bad week. It is the shortest honest starting point — not a finish line. Where you go after that is your call, month by month.

Book a Free Call

Nothing is decided on the call.

Questions

Answered.

Do I have to track everything I eat?
Not forever, and not from day one. Early on we ask for enough detail to see what you are actually eating, because we cannot adjust what we cannot see. As you go, most clients need less tracking, not more. If tracking has a difficult history for you, tell us on the call and we will build the plan around that.
What if I have never lifted weights before?
That is genuinely fine. Your movement strategy is built around what you have access to and where you are starting, whether that is a full gym, a set of dumbbells at home, or walks to begin with. Nobody is throwing you under a barbell in week one.
What happens when I have a bad week?
You tell us, and we adjust. A bad week is information, not a failure — it usually tells us something about your schedule or your stress that the plan needs to account for. Some weeks will feel easier than others, and that is normal.
Is this a meal plan?
No. You get meal structure, targets, and a list of simple options built from food you already eat, so you are choosing rather than following. The goal is that you understand why it works, not that you depend on us to tell you what to have for lunch.
What if I am in perimenopause or dealing with hormone changes?
Two of our coaches are certified Menopause Coaching Specialists through Girls Gone Strong, and this is a large part of who we work with. We are nutrition coaches rather than doctors, so anything that belongs with your physician we will say so and point you there.
Can I do this if I do not live near Bel Air?
Yes. 1:1 coaching is fully online and our clients are spread across the country. Only the Un.Stoppable strength classes are in person.
I think my metabolism is broken. Is that a thing?
Not in the way the internet means it. Metabolisms adapt — years of eating less and moving more teach your body to run on less, and that adaptation is real. But it is not damage, and it is not permanent. What it does mean is that cutting harder is usually the wrong next move. Most women we work with start by eating more deliberately and building muscle, and that is where things start shifting again.
Do you offer payment plans or discounts?
No. Coaching is $350 a month with a four-month minimum, billed monthly — there are no payment plans, no discounts, and no annual contract to sign. We would rather quote you one honest number than a cheaper one that only holds for the first month. If $350 a month is not workable right now, the Un.Breakable Training Studio is $50 a month and the Un.Stoppable classes start at $20, and we will happily point you there instead.
What happens after four months?
Most women keep going — not because they are locked in, because they are not, but because four months is usually the point where it starts feeling worth it and they would rather build on that than stop. Some move to lighter month-to-month check-ins. Some step across to group coaching or the Training Studio once the habits are steady. Some are ready to run it themselves. We will tell you honestly which one we think you are.

You do not have to have it figured out before you call.

Twenty minutes with a coach. We will talk about where you are, what you have already tried, and whether this is the right fit. If it is not, we will tell you and point you somewhere better.

No pressure. No pitch. No obligation to buy anything.

Book a Free Call

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