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Your journey to health
just got easier.
At Nourish to Flourish, our mission is to empower you to unlock your full potential through a transformative blend of fitness and nutrition. We believe in fueling your body with purpose, challenging your limits, and creating sustainable lifestyle changes that allow you to thrive. With the perfect balance of nourishment and movement, we’re here to help you rise, break through boundaries, and flourish into the healthiest, strongest version of yourself. Your journey to lasting transformation starts here.
Your all-in-one guide to smart nutrition
and effective fitness.
Custom Workout Plans – Designed just for you! Get expert-crafted routines tailored to your fitness level, lifestyle, and goals, so you can see real, lasting results without the guesswork.
Calorie & Macro Tracker – Effortlessly log your meals and stay on top of your daily calorie and macro goals for smarter, more mindful eating!
Recipes & Meal Plans – Enjoy exclusive access to Sylvia’s famous, delicious, and nutrient-packed recipes, along with personalized meal plans designed to fuel your training and keep you satisfied!
Progress Tracking – Stay motivated by uploading progress photos and tracking your journey with detailed charts to see your incredible transformation over time!
Community Feed – Sylvia’s favorite feature! Connect with an uplifting community of like-minded people, share tips, celebrate wins, and stay motivated with endless support and encouragement.
Habit Tracker – Create lasting, healthy habits with ease! Set reminders, track your progress, and stay consistent on your journey to a healthier you.
1-on-1 Coaching – Get personalized training, expert guidance, and unwavering support from Sylvia or a qualified expert who truly understands your journey and will push you toward your goals!
Our Clients Say
"I started on my health & wellness journey after gaining 26 pounds postpartum. Transitioning from monitoring my blood sugars four times a day and limiting carbs due to gestational diabetes while also managing a prenatal depression diagnosis, to finally being able to "eat normal again" while caring for my newborn and my 4-year-old was quite a challenge. That August day, I decided it was time to stop speaking negatively about myself and to embrace a healthier self-image. My daughters are looking up to me, and I just couldn't continue down that path. I've struggled with my weight since college and had a complicated relationship with food.
I realized that to truly succeed this time, I needed to find a balance that works for me. I'm so grateful I took a chance and worked with Sylvia & Ciarra earlier this year. It really has been a lifestyle change, and I feel more confident than ever that what I've learned will stick this time. I know I'll be challenged by my old habits every day, but the longer I commit to these changes, the more I believe in my ability to make this work. It's never too late to finally try and believe in the strength inside of you."
Lauren Vassar, Client
Inspiring transformations, one meal at a time
34,475+ pounds lost
over 1700 clients served
Transform your life in 3 easy steps!
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Choose your plan and sign up here.
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Download and sign in to the Nourish to Flourish app.
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Start your journey and live the life you deserve!
Are you ready to become your best self?
Sign up and let's achieve your goals together!
Independent Plan
$49.99
USD
Billed monthly
This program is perfect for people who want a step-by-step plan for sustainable weight loss without feeling restricted. It’s for those who thrive with structure but don’t need one-on-one coaching or check-ins. You’ll receive everything you need—delicious, nourishing meals and effective workouts—so you can follow the plan at your own pace, on your own schedule.
This is perfect for you if:
✔ You want a structured plan with delicious meals and effective workouts but prefer to follow it on your own.
✔ You don’t need coaching, check-ins, or accountability—just a clear, easy-to-follow guide.
✔ You’re self-motivated and ready to take control of your weight loss journey without one-on-one support.
✔ You want flexibility—the ability to follow a plan at your own pace, on your own schedule.
✔ You want sustainable results without extreme dieting, restriction, or overcomplicated workouts.
✔ You’re ready to get started NOW with instant access to your plan after purchase.
1:1 Coaching
This program is for people who want a personalized approach to weight loss with expert guidance, weekly accountability, and a structured plan—without feeling restricted. You’ll receive a customized meal and workout plan tailored to your goals, with the flexibility to make it work for your lifestyle.
This is perfect for you if:
✔ You want accountability and weekly check-ins to help you progress and see results over time working with a qualified coach.
✔ You’re ready to take action but still want expert support when needed.
✔ You need a clear, step-by-step plan for both nutrition and workouts.
✔ You want a sustainable approach—no extreme diets or unrealistic expectations.
✔ You enjoy group/community support & challenges
✔ You're looking for habit formation, shopping lists, meal structure, etc.
*30 day notice is required for cancelation
$169.99
USD
Billed monthly
Meet the Team
Coach Sylvia
Founder
Hi besties!! Sylvia here. I grew up overweight my entire life and tried every yo-yo diet imaginable. To my surprise nothing ever worked. After suffering a back injury at my highest weight of 235, I knew it was time for change. I took control of my life. I began researching the best sustainable habits to implement into my life and started incorporating them. I had a passion for cooking and food. I started fueling my body with nutrient dense foods and moving my body in ways that honored it instead of punishing it. The weight dropped fast. I lost 100 pounds in a year and became a certified nutritionist in the meantime.
You’ll catch me traveling somewhere warm frequently (usually Disney) and spending time with my family. I became a new mom recently and it’s completely changed my outlook on life for the better. Remaining healthy isn’t just for me, but to set a good example for my son. My passion for helping people goes far beyond just guiding them to reach a certain number on the scale but rather to help become the best version of themselves possible. I cannot wait to help you reach your fullest potential, sustainably.
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How much does premium coaching cost?Premium coaching pricing is customized based on your goals, level of support needed, and commitment duration. Because this is a fully tailored experience, we’ll discuss pricing one-on-one to determine the best option for you. Investing in yourself at this level means you’re not just paying for a program—you’re investing in the tools, education, and accountability needed for lifelong success.
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What makes premium coaching different from other tiers?Premium coaching is a full-support, immersive experience that gives you more access, more personalization, and deeper guidance than standard coaching programs. Here’s what sets it apart: Weekly Zoom Calls – We’ll have in-depth strategy sessions to discuss your progress, answer questions, troubleshoot challenges, and refine your plan based on your evolving needs. Exclusive Resource Library – You’ll have access to an extensive video and lesson database covering nutrition, mindset, stress management, workout form, and more to help you build long-term habits. Priority Support & Check-ins – You’ll have direct access to me outside of normal operating hours for extra support, questions, and motivation when you need it most. Highly Personalized Adjustments – Your workouts, nutrition, and strategies will be refined weekly to keep you progressing. No cookie-cutter plans—everything is 100% tailored to your body, lifestyle, and goals.
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How long do I have to commit?Because this level of coaching is built around true transformation, we will determine the ideal commitment duration based on your specific goals. Sustainable change takes time, and I only take on clients who are ready to invest in their long-term success rather than looking for quick fixes. We’ll discuss this during your consultation to find the best fit for you.
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How often do we meet for coaching calls?We’ll have weekly Zoom coaching calls where we go beyond just checking in on progress—we’ll dive deep into your habits, struggles, and mindset to ensure you're making changes that truly stick. These calls are a space for you to get personalized feedback, ask questions, and gain clarity so you never feel lost in your journey.
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How do I reach you if I have questions outside of our calls?One of the biggest benefits of premium coaching is direct, priority access to me outside of normal operating hours. You won’t have to wait for scheduled check-ins—if something comes up, I’ll be there to guide you through it. Whether it’s a last-minute nutrition question, workout modification, or mindset struggle, you’ll have the support you need when you need it.
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How are meal plans and workouts structured?Your meal and workout plans are fully tailored to your goals, preferences, and lifestyle. In premium coaching, we go beyond just macros—we focus on helping you build a nutrition strategy that works for YOU so you can maintain it long-term. Your workouts are built around your body, schedule, and equipment access, ensuring they are effective yet manageable within your daily life. We refine your plans weekly to keep you progressing.
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How soon will I see results?While energy, mood, and strength improvements can happen within a few weeks, true body composition changes take consistency and time. Most clients see major progress in three to six months, but the goal of this program is to create lasting results—not just temporary changes.
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What happens if I travel or have an unpredictable schedule?Premium coaching is fully adaptable to your lifestyle. If you have travel plans, a busy work season, or unexpected life changes, we’ll adjust your program accordingly to keep you progressing without stress. You’ll never feel like you have to "start over"—instead, we build a flexible routine that works no matter what life throws at you.
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How long do I have to commit to the program?There is no long-term commitment required. However, true transformation takes consistency and time. This program is designed to help you build sustainable habits, not chase quick fixes. While you can cancel anytime, I encourage you to commit to at least a few months to see meaningful results.
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Do I have to pay everything upfront?No, payments are made monthly, making it easier to invest in your long-term success without feeling overwhelmed by large upfront costs. The goal is to make this process sustainable in every way, including financially.
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How do I cancel my program if I need to?For independent programs, you can cancel through the app. Keep in mind that lasting progress comes from consistency—before canceling, consider whether you’ve truly given yourself enough time to implement the strategies and see results.
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What is the meal plan based on?Your meal plan follows a macro-based and calorie-controlled approach. The key to sustainable weight loss is learning how to fuel your body properly without feeling deprived. This approach allows for flexibility, balance, and long-term success rather than restrictive, short-term dieting.
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Do you accommodate dietary restrictions and preferences?Absolutely! The foundation of this program is enjoying your food while nourishing your body. You can select the meals that fit your dietary restrictions and preferences in the recipe book provided to you. You don’t have to eat foods you dislike to reach your goals—this is about creating a lifestyle you love.
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Can I work out from home?Yes! Your program is built around your current lifestyle, including your access to equipment, schedule, and goals. Whether you prefer home workouts or the gym, you’ll receive structured guidance to maximize your results and ensure that no workout is wasted.
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Do I have to follow the recipes exactly?No, recipes are provided as helpful guides, not strict rules. The goal is to help you understand portion sizes, macros, and how to create balanced meals you enjoy. Learning how to make informed food choices is key to long-term success.
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What if I’m unfamiliar with certain exercises?Each exercise includes a demo video and detailed instructions to ensure proper form and muscle engagement. The goal is to build strength safely and confidently, no matter your experience level.
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What kind of support is included?The independent program provides structured guidance through the app, including workouts, meal plans, and educational resources to empower you to take control of your health. While this is a self-led journey, all the tools you need to succeed are provided.
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Can I change my goals during the program?Yes! Your fitness and nutrition plans can be adjusted as your goals evolve. Whether you want to focus on fat loss, muscle building, or overall well-being, the program adapts with you.
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How soon will I start seeing results?While some changes—such as increased energy and improved mood—can be felt within the first few weeks, visible results typically take around three months of consistent effort. The goal is not rapid weight loss but long-term transformation. This is about creating a healthier, happier you—not a quick fix.
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What if my schedule changes or I travel frequently?The program is flexible and can be adjusted based on your lifestyle. Traveling, busy work schedules, and life changes don’t have to derail your progress—this program is designed to fit into your life, not take it over.
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What is the commitment requirement?A 30-day cancellation notice is required. However, real change takes time. 1:1 coaching is for women who are ready to commit to their health, put in the work, and embrace a lifestyle shift. This isn’t about quick results—it’s about building habits that last.
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How long will it take before I see results?The timeline for results varies from person to person based on factors like consistency, effort, starting point, and lifestyle habits. That being said, most clients start noticing changes in energy levels, mood, and overall well-being within the first few weeks. These internal shifts—such as better digestion, improved sleep, and increased strength—are signs that your body is adapting to healthier habits. Visible changes, such as body composition shifts and noticeable fat loss, typically occur around the three-month mark with consistent effort. However, the goal isn’t just short-term results—it’s lasting transformation. The most successful clients are the ones who focus on building sustainable habits rather than rushing the process. This program isn’t about quick-fix solutions or extreme dieting; it’s about creating a lifestyle that allows you to feel confident, strong, and in control of your health long-term. If you stay consistent, trust the process, and commit to making small, sustainable changes, the results will follow—and they’ll be results that last.
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Do I have to pay upfront?No, payments are made monthly. Investing in yourself should feel manageable, and monthly payments allow you to stay committed to your goals without financial stress.
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How do I cancel my 1:1 coaching program?If you choose to cancel, a 30-day notice is required. Before making that decision, we’ll work together to ensure you have the tools to maintain your progress independently.
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How often are plans updated?Meal plans are updated monthly to reflect your progress and preferences, while training plans are structured to build consistency and strength over 1-2 months before making adjustments.
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What is the meal plan based on?Your meal plan follows a customized macro-based approach to ensure you’re eating in a way that fuels your goals. This is not a restrictive diet but a long-term nutrition strategy designed to help you thrive.
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Can I work out from home?Yes! Your program is designed around your lifestyle, whether that means gym workouts, home workouts, or a mix of both.
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What kind of support can I expect?With 1:1 coaching, you have direct access to me for personalized guidance, check-ins, and plan adjustments. This is a hands-on experience where we work together consistently to ensure you stay on track.
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Can I change my goals during the program?Absolutely! As your coach, I’ll guide you through shifts in your goals and adjust your program to reflect your evolving needs.
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How do you track progress?We track progress through check-ins, photos, measurements, and performance markers to ensure you’re progressing in a way that’s meaningful to you.
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What if I have an injury or special health condition?Your program will be fully customized to accommodate any injuries or conditions, ensuring you can train safely and effectively.
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What if I travel frequently or have an unpredictable schedule?Your program is adaptable to your lifestyle. We’ll work together to make sure your plan fits seamlessly into your schedule, no matter how unpredictable life gets.
Contact Us
Please use this form to contact us and we will get back to you as soon as possible!
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