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About 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 science-backed, progressive programming tailored specifically to your goals and needs.
 

But coaching with Natalie is about more than just running programs—it’s about creating a mindset shift. Through 1:1 coaching, you’ll learn how to embrace running in a way that works for you, honors your body, and fits into your life. You’ll be guided step-by-step to build a lasting, sustainable habit while breaking free from fitness culture’s toxic narratives. Whether you're striving to build strength, achieve new running milestones, or simply move more joyfully, Natalie is here to help you reframe movement as a form of self-care and empowerment.

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.

Flexible Support Options

If you feel confident following a plan on your own, The Intuitive Runner app offers a variety of premium programs that are perfect for DIY runners. From Learn to Run 5K-50K training plans to strength, mobility, and meditation programs, the app has everything you need to take your running journey into your own hands.
 

However, if you’re looking for additional support—whether it’s weekly or monthly check-ins, or help preparing for a specific race or milestone—Natalie is here to guide you. With two levels of 1:1 coaching, you can choose the option that best fits your needs and goals.

Two Coaching Options

Both coaching options include full access to The Intuitive Runner app, featuring all premium programs such as 5K-50K, FastForm, Run Strong, Post-Race Recovery, Mobility, Meditation, and more. Your coaching journey will complement these resources, ensuring you have all the tools and support needed for success.
 

Additionally, your baseline membership is included. If you’re currently on a monthly membership, it will be adjusted to $0 during our coaching, and annual memberships will be extended to account for our time together.

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Option 1:
Programming  + Monthly Check-Ins

Ideal for those who want a personalized training plan but don’t require weekly check-ins.
 

What’s included:

  • An initial consultation to discuss your goals and create a custom training plan.

  • Access to ALL premium programs and the entire workout library in the app.

  • Customized monthly training with one check-in per month to adjust your plan based on progress.

  • A new training block every 4-6+ weeks, tailored to your evolving goals.

  • One adjustment to your training schedule per month as needed

 

$175/month

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Option 2:
Programming  + Weekly Check-Ins

Ideal for those who want personalized programming with weekly support and feedback.
 

What’s included:

  • Everything in the Programming Only coaching, PLUS:

    • Weekly check-ins to ensure your program evolves with your progress.

    • Unlimited changes to your program as needed.

    • Messaging access to your coach for continuous support.

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$220/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 personalized 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.

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

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

  5. 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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