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Personalized Coaching & Program Options

Experience the Expertise of a Clinical Exercise Physiologist & High-Performance Specialist

When you work with Natalie Costa, you’re not just getting a coach, you’re gaining access to a highly qualified expert with a 6-year degree in exercise physiology and extensive experience in chronic condition management, rehabilitation, and high-performance training. Natalie’s evidence-based, personalized approach sets her apart from the average coach, offering you science-backed, progressive programming tailored specifically to your goals and needs. Choose the level of support that best fits your goals and motivation style:
 

  1. 1:1 Coaching (Ongoing Support): For clients who want monthly program adjustments, accountability, and continuous access to chat with their coach. This is your highest level of dedicated, ongoing partnership.
     

  2. Individual Program Design (Fixed Roadmap): For self-motivated runners who need an expert, customized training plan built to their race or goal, but do not require ongoing check-ins or chat support. This is a one-time investment in your training structure.
     

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Grounded in Health at Every Size (HAES) Principles

Natalie’s coaching philosophy celebrates all bodies and emphasizes inclusivity, self-compassion, and sustainability. Rather than focusing on weight or appearance, her approach prioritizes your overall well-being, performance, and joy in movement. You’ll learn to listen to your body, respect its signals, and progress at a pace that feels right for you.
 

This is not a one-size-fits-all plan; it’s expert coaching that considers every aspect of your health, fitness, and performance to help you progress safely and effectively, all while embracing intuitive movement and rejecting the toxic “no pain, no gain” mindset.

Whether you’re striving to build strength, achieve new running milestones, or improve your overall fitness, Natalie’s programs are designed with your success in mind. This is not a one-size-fits-all plan; it’s expert coaching that takes into account every aspect of your health, fitness, and performance to help you progress safely and effectively.

Two Options

No matter which path you choose, you will receive maximum value! Both of my personalized support options ensure you have all the resources you need for success. Every client receives baseline access to The Intuitive Runner App for the duration of their programming. This allows you to track your workouts and communicate within the app platform. Your baseline app membership is included and will be adjusted to $0 for the duration of our partnership.

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Option 1:
1:1 Coaching (Monthly Support)

Ideal for those who want a personalized training plan with ongoing accountability and direct coach access. This option is perfect if you are working through an injury, need continuous guidance and accountability, or if you need your plan frequently tweaked to suit your progress.
 

What’s included:

  • An Initial Consultation to discuss your goals and create your custom plan.

  • Customized monthly training with one check-in per month.

  • Unlimited messaging access to your coach for continuous support.

  • Program adjustments made once per month after your check-in.

 

$175/month

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Option 2:
Program Design Only (Fixed Roadmap)

Ideal for those who are self-guided and only need an expert roadmap to follow independently. This is a great fit if you have multiple races and need an expertly designed structure for programming and tapering, and know how to modify your runs (e.g., when sick, taking time off, or managing minor niggles).
 

What’s included:

  • An Initial Consultation to discuss your goals and create your custom plan.

  • A fully customized training plan built by an expert for a set duration (e.g., 4, 6, or 8 months).

  • Exclusions: No changes will be made to the program after it is delivered. No monthly check-ins, and no messaging access after program delivery.

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Pricing (Fixed Program Rate) based on length of your program:

The total program fee is paid either in one lump sum or via non-refundable monthly installments:

  • 1 - 4 Months: $125/month

  • 5 - 8 Months: $115/month

  • 9 - 12 Months: $105/month

Client Expectations

As a client of The Intuitive Runner’s 1:1 Coaching, you can expect a supportive, inclusive, and compassionate environment. Together, we’ll build a plan tailored to your unique needs and goals.

Here’s what’s expected from you:

  1. Commitment to the Process: Follow your training plan and engage actively with the process. Consistency and effort are key to success.

  2. Open Communication: Share feedback about your progress, challenges, and schedule so your program can stay aligned with your needs (1:1 Coaching).

  3. Consistent Communication: Communication is a two way street. If feedback is consistently lacking, it prevents your program from being effective, and may lead to stopping our 1:1 coaching relationship entirely, as we must both be getting value from the partnership.

  4. Realistic Goal Setting: Trust your coach to provide honest guidance on timelines and goals. Progress takes time, and we’ll focus on attainable outcomes.

  5. Respect for Rest and Recovery: Honour the rest days and recovery weeks built into your plan. This is where the gains happen!

  6. Proper Nutrition to Support Training: Fuel your body adequately with balanced meals and snacks. Under-fueling can hinder progress, so prioritize consistent energy intake.

Not sure if you’re ready for 1:1 coaching?

That’s okay! The Intuitive Runner app has programs for every stage of your journey, from beginner to advanced. Whether you’re training for a race, building a strength foundation, or prioritizing recovery, you’ll find a plan that fits your needs.

If you need more personalized guidance, I’m here to support you every step of the way. Coaching spots are limited, so apply today to start your journey toward joyful, intuitive movement!

THE INTUITIVE RUNNER.

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