THE INTUITIVE RUNNER
FIND JOY IN RUNNING.
Personalized 1:1 Coaching
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.
1:1 Coaching (Monthly 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. 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.
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What's Included?
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An Initial Consultation to discuss your goals and create your custom plan.
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Customized monthly training with one check-in per month.
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Unlimited messaging access to your coach for continuous support.
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Program adjustments made once per month after your check-in.
$175/month
Limited Availability for 1:1 Coaching: My ongoing 1:1 Coaching spots are currently full. To secure your place on the waitlist, please apply above, and I will be in touch as soon as I have the capacity to take on a new client.
For Immediate Expert Guidance: The Individual Program Design is always available and provides the custom, science-backed structure you need without delay.
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.
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:
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Commitment to the Process: Follow your training plan and engage actively with the process. Consistency and effort are key to success.
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Open Communication: Share feedback about your progress, challenges, and schedule so your program can stay aligned with your needs (1:1 Coaching).
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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.
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Realistic Goal Setting: Trust your coach to provide honest guidance on timelines and goals. Progress takes time, and we’ll focus on attainable outcomes.
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Respect for Rest and Recovery: Honour the rest days and recovery weeks built into your plan. This is where the gains happen!
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Proper Nutrition to Support Training: Fuel your body adequately with balanced meals and snacks. Under-fueling can hinder progress, so prioritize consistent energy intake.
THE INTUITIVE RUNNER.