F3 NUTRITION

F1 PRIVATE $445

1:1 coaching for 45 days (6 weeks) 30 minute on boarding call to hear your goals/struggles and to audit your current diet.

RECOMMEND this course for anyone in perimenopause/menopause/insulin resistant/gut health issues/sleep issues/not eating enough. This Tier is also for those who want every week checkins (instead of every 2 weeks) who need extra accountability.

We need to dive deep into the root cause of your systems to find the best approach as one size does not fit all here.

Supplement or Weightloss Peptides guidance (peptides are to be cycled on or off for weightloss every 6-12 weeks & we may need to adjust dosage each week) Client orders their own peptides suggested from site of coach

Gut Health protocol

Read & review all lab work if available or may suggest for labs to be drawn, as reading lab work takes my knowledge and time

Daily support from your coach

Weekly google form checkins with struggles + a phone call or video message in the FFF app

Faceless pictures are encouraged to keep you accountable & to help your coach because we dont walk around with a scale, but we do want to walk around feeling our best. Pictures will always TRUMP the scale

After first 6-week off completion price drops $100 for 2nd session if we need to stay in the F1 format. This will be discussed with client/coach assessment after first 6 weeks.

F2 GROUP $345

45 days (6 weeks) After you purchase we will schedule your 20 minute complimentary onboarding call to discuss your goals & audit your current diet & how to make tweaks.

This is in a group format via the FFF app with video & pdf file format. Video form for clients who need to hear it, downloadable for clients who need to see it & to take notes on. You will not see anyone else in the group & it will NOT be via a zoom call (praise the LORD) but it is encouraged to have a friend or spouse join you for extra accountability.

Who is this for? Anyone needing accountability, reboot, struggling with nutrition, more than likely not eating enough period or defiantly not enough protein, who I have nutrition coached before and they need a “refresher course” or someone preparing for an event or who needs to be able to ask an expert any nutrition questions.

Each week you will be sent a new video and worksheet format in the app in small bits to not overwhelm you. Topics, such as intermittent fasting right for you, refeed meals, minimum protein needed a day, how to read protein labels, water fasting, how to combat eating out, how to handle sugar cravings, etc

You have access to your coach 24/7 via the FFF app during your 6 week course to message ANY/ALL questions or concerns and this is encouraged during your F2 coaching time. With 24/7 access to your coach, your coach will only send in your checkin link at week 2,4 6 as your checkins to evaluate you are every 2 weeks, no lab work read or coaching with weightloss peptides (hence the price drop)

Your coach will help with macros but we are prioritizing PROTEIN over any other macro and all F2 coaching clients will receive the FFF Diet E-book PROTEIN FORWARD Volume 2 to help choose easy meals to prepare to help them with coaching. PROTEIN is the key to keep you satiated and to build lean muscle. Carbs & fats come naturally to use, but protein, does not.

Every two weeks google form checkins with feedback from your coach at weeks 2-4-6 with final assessment at week 6 to see if you need to stay on this plan or move to F3. You also have access to your coach anytime in the app, not just checkin week to ask any questions or your concerns.

Faceless pictures are encouraged to keep you accountable & to help your coach because we dont walk around with a scale, but we do want to walk around feeling our best. Pictures will always TRUMP the scale.

F3 SUPPORT $245

45 days (6 weeks) Maintenance

F3 is for clients who have progressed down the tier and need an extra 6 weeks to continue asking nutrition questions & to venture off on their own with foods, but with accountability.

Must have completed F1 or F2 for this option

If on a peptide protocol, this is a great support if dosage needs to be increased or decreased along the way or for clients who need to up their protein intake.

Every two week checkins (week 2,4,6) but you have access to your coach anytime for questions, not just checkin week.

PLEASE NOTE before reaching out or purchasing. All correspondence is done via the FFF app which is our business line and you will have to “agree” to this on filling out questionnaire. Our app is our business line and we take your health and your protocol very serious. You would not text your doctor, and as F3 Nutrition coaching practices a holistic and natural approach over Western medicine, we ask that you stick to our guidelines. If you do not want to download the app and only correspond via email, then there is a $100 added surcharge. Scheduled calls maybe made during your duration but no protocol will be discussed via text messages. Thank you for understanding our policy.

WHY 6 weeks of coaching? After many years of perfecting my nutrition side of business + working with top doctors and experts in nutrition-6 weeks minimum is needed. It takes 21 days to start or break a habit & then 21 days to maintain that habit. The more weight-loss resistant you are-this can take longer and why the F3 Nutrition program is tiered.

• nutrition coaching is for 6 weeks minimum and paid in full via online, cashapp or PayPal

• ALL nutrition training is via the FFF app (you download the app with the email you purchase your program with)

• Google from checkin link is sent in on Tuesdays with feedback from your coach on Wednesday/Thursday via the FFF app. As mentioned you have 24/7 access to your coach to ask any questions along the way even if it is not checkin day. Questions are encouraged

Love from my Clients!

Stephanie teaches you a “lifestyle” not a fast and furious “diet plan”. A lifestyle that is doable (livable) From great training in the gym to what to order at restaurants, to even how to buy groceries for you and your family!

-Monica McGruder

To the woman thats given myself and many others confidence again! I can’t begin to express my love for Stephanie Rofkahr. When I started training with her my goal was tossed a few pounds and get back on track with working out. Little did I know she was going to change up my goals and make me want so much more. I started with Stephanie this past summer and since then I’ve gone down three pant sizes and lost over 25 lbs and finally wearing shorts! The thing I loved most about working out with Stephanie is that she helps you learn how to work out on your own! You only train with her an X about of days and she guides you on the other days! She teaches you all new exercises and make sure you learn with proper form. She has also helped me find the beauty in managing a healthy nutritional lifestyle!

-HOPE ANN HARRIS

Had Stephanie as a nutrition coach, which was amazing and helped me know exactly what i needed to do in order to effectively lose weight and keep it off. Down two pant sizes in eight weeks, feel stronger and healthier. I never had to step on the scale at one time and still to this day, I do not know how much I weigh, but I do know how I feel and look. She has tons of resources to stay on track through the holidays, which was very helpful and I am now using her app for the workout programs which I love! They are easy to follow and give me a great workout. I never have to wakeup and wonder what I am going to do in the gym or at home that day. Someone who has had four babies and has struggled often on with weight for several years, I’m very helpful for Stephanies help and guidance!

-Ashley Hebert

I joined FFF and it has been nothing short of exceptional. I am based out of California (FFF is based in Arkansas but online) and have had quite a few trainers apps/programs and in person and Stephanie by far has surpassed those experiences. Her app is fun to use, I look forward to the Mindset videos and the healthy nutrition tips. I can truly tell she has a passion for what she does and wants to pour into her clients.

-Ashley Roe

Stephanie is an amazing nutrition and fitness coach who seamlessly navigates even the most beginner level clients through the process o weight loss, permanent healthy lifestyles, and motivation. Stephanies program is the most perfected I have ever done, she truly leaves “no stone unturned” through the process. Stephanies genuine passion and drive to help women is very apparent and she leads by example!

-Bridget Ahert

Why you need nutritional guidance!

We all need extra accountability when it comes to nutrition, myself included. Sometimes I have to take a step back and re-evaluate my own food suggestion. Food is needed for fuel but with the evolving of foods and how they are being sprayed with pesticides, fruit grown in labs, we have to take control of our own health. I am not expecting perfection because food is meant for enjoyment, but it is not our fault that we all are struggling in some shape or form. What they are putting in our foods in the US is making us fat, insulin-resistant and craving more and more sugar.

When you purchase my guidance, rather it be one of the F3 tiers, I help you reach your goals faster than on your own!

WHAT WILL YOU GAIN with nutritional guidance by me? You will leave with knowledge and understanding of how to eat to live not live to eat!

I want you to feel good in your own skin and when you feel good on the inside, you will feel good on the outside.