Fitness and Nutrition Coaching

I’m a Certified Functional Strength Coach & Nutrition Coach working with adults 35+ who want to build strength, improve mobility, and support long-term health. Whether your goals include managing weight, increasing bone density, enhancing joint stability, or simply feeling stronger and more energized, your program is tailored to meet your needs and lifestyle.

Feeling Frustrated with Your Weight, Nutrition, or Fitness Progress? You’re Not Alone.

Are you consistently exercising but still gaining weight?
Confused about what, when, or how much to eat?
Tired of trying restrictive diets—low-carb, low-fat, intermittent fasting, vegan, carnivore—without lasting results?
Unsure which supplements are actually worth your time and money?
Looking for an exercise program that helps you build strength and muscle as you age?

If you’ve answered yes to any of these, you’re in the right place. The honest answer to most fitness and nutrition questions is: “It depends.”

There is no one-size-fits-all solution. Your age, lifestyle, responsibilities, financial resources, environment, and goals all play a critical role in determining the best path forward.

This is where personalized coaching makes all the difference.

I specialize in working with individuals with real lives, real challenges, and real goals. My approach is not based on trends or quick fixes, but on evidence-based practices tailored to you. Whether you’re navigating physical limitations, metabolic changes, or simply don’t know where to start, I work with you to create sustainable habits and systems that align with your body, your life, and your goals.

I take the time to truly understand your needs so we can build a customized strategy that supports your health—long-term.

If you’re ready for a smarter, more individualized approach to fitness and nutrition, I’m here to help.

SPRING & SUMMER FITNESS SPECIAL! Click HERE to learn more.

“Little by little, a little becomes a lot.”

Before deciding your fitness or nutrition goals are out of reach, here are ten impactful steps you can take right now to begin moving in the right direction. These are foundational habits—simple, actionable changes that serve as “low-hanging fruit” to help you gain momentum:

Prioritize strength training
Improve sleep quality and quantity
Incorporate more whole, plant-based foods
Minimize processed food intake
Actively manage stress levels
Stay well-hydrated
Spend time outdoors in natural sunlight
Reduce alcohol consumption
Focus on high-protein, high-fiber meals
Sit less, move more—especially through daily walking

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Nutrition Coaching

Personalized Nutrition Coaching for Sustainable Results

My Nutrition Coaching approach centers on flexible dieting—a balanced, non-restrictive way of eating that allows for a variety of foods while focusing on staying within a healthy caloric range and meeting your specific macronutrient targets. Together, we will craft a nutrition plan that is tailored to your individual needs, preferences, and lifestyle, ensuring it’s not only effective but sustainable in the long term.

With an emphasis on creating lasting habits, we’ll work together to develop a personalized approach that helps you achieve your goals while maintaining flexibility in your diet.

For more details on how we can collaborate to reach your nutrition goals, including pricing options, please visit my Nutrition Coaching page.

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Fitness Coaching

Train for the life you want to live! Strength training is an investment in your future self. As we age, muscle mass naturally declines. Strength training allows us to maintain and build muscle which is crucial for overall health and well-being. More muscle means:

Increased Strength and Mobility: Muscle mass helps improve strength, balance, and mobility, reducing the risk of falls and fractures. This is critical for preserving independence as we age and for maintaining an active lifestyle.
Enhanced Bone Health: Improved bone density and reduce the risk of osteoporosis, a condition that affects many older adults, particularly women.
Better Insulin Sensitivity: More muscle means better glucose regulation, which can help prevent or manage type 2 diabetes, a common condition in older adults.
Improved Mental Health: Strength training and muscle-building exercises have been shown to improve mood, reduce anxiety and depression, and boost cognitive function. These benefits help foster a positive outlook as we age.
Increased Functional Capacity: Building muscle enhances the body’s ability to perform everyday tasks, such as lifting groceries, climbing stairs, or getting up from a chair. This contributes to a higher quality of life and longer-term independence.

Visit my Fitness Coaching page for information and pricing options.

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What Clients are Saying

I approached Mitra for personal training a few years ago after turning 40 and noticing my arms weren’t as strong as they once were. I was a reluctant, and at times, unmotivated client. Mitra was amazing. She focused on my form and technique as we laughed and powered through difficult routines with energetic playlists. Every workout was personalized, safe, and fun. She is both personable and knowledgeable, and I saw results.

Thanks Mitra! -Amani D.