Led by a registered dietitian.

Not another meal plan.

Nutrition Coaching in Trussville, AL

Most gyms hand you macros from someone with a weekend certification. We have Sophia Contreras, RD, a clinical credential that takes a degree, 1,200 supervised hours, and a national board exam.

Book a Consultation (205) 317-9234
RD
Registered Dietitian
MASTER'S
Degree Qualified
MEMBERS +
Non Members Welcome
HSA / FSA
May Be Eligible

Who you will be working with

Sophia Contreras, RD

Sophia Contreras, registered dietitian at CrossFit Trussville
Clinical, not generic.
Registered Dietitian, Master's degree, co owner of CrossFit Trussville

Sophia builds plans around the way you actually live, not a template that falls apart in week two. She works with the whole picture, sleep and stress and lean mass and training load and what is realistically on your table at 7pm on a Tuesday.

RD is a protected credential. It takes a degree in dietetics, over 1,200 hours of supervised clinical practice, and a national board exam. That is what lets her work with medical conditions and complex situations that fall outside what a certification allows.

Fat loss and body composition Performance nutrition Medical nutrition therapy Chronic condition support Rebuilding a normal relationship with food Members and non members

Why the credential matters

There is a real difference.

Anyone can call themselves a nutrition coach after a weekend course. Registered Dietitian is a licensed clinical title with a legal scope of practice behind it, and that scope is the difference between generic advice and a plan that accounts for your medication, your condition, and your bloodwork.

The credential
Licensed and Accountable
A dietetics degree, 1,200 plus supervised clinical hours, and a national board exam. The title is protected by law, which means there is an actual standard behind it.
The plan
Built For You Only
No templates and no handed-down macros. Your goals, your medical history, your schedule, your food preferences, then adjusted as the data comes in.
The scope
Clinical and Performance
Competitive athletes, fat loss clients, and people managing real medical conditions alongside their physician. One person can cover all three. Most cannot.

The thing almost everyone has backwards

The workout is not where it happens.

Ask most people where their calories go and they will say the gym. The research says otherwise, and the gap between those two pictures is why so much effort produces so little change.

What people assume
My workout
~80%
Resting metabolism
~15%
Everything else
~5%
What actually happens
Resting metabolic rate
50 to 70%
Sleep, stress, lean mass, hormones, hydration, age. The biggest driver, and the most improvable.
Daily movement outside the gym
5 to 20%
Steps, standing instead of sitting, moving around. Adds up to more than most workouts.
Digesting your food
10 to 15%
Your body spends energy breaking food down. Protein costs the most by a wide margin.
Your workout
5 to 15%
Essential for health, strength, and body composition. Not the main lever on calorie burn.

Ranges are typical values from published physiology research and vary person to person. The point is not the exact number. It is that the largest share of your metabolism sits in things a meal plan never touches, and all of them respond to how you eat, sleep, and live.

What a real plan actually addresses

Six levers, not one.

A generic meal plan works on calories. Your resting metabolism responds to a dozen inputs, and most of them are reachable through nutrition.

Protein Intake
The highest leverage change most people can make. Protects muscle in a deficit, drives fullness, and costs the most energy to digest.
Lean Mass
Muscle burns more at rest than fat does. Building and keeping it is why nutrition and training get planned together here, not separately.
Sleep
Poor sleep raises hunger signaling and blunts fullness signaling. Two bad nights is enough to change how much you eat without noticing.
Stress Load
Chronic stress elevates cortisol, drives cravings, and wrecks sleep, which feeds back into the whole loop. It gets planned around, not ignored.
Hydration
Even mild dehydration measurably slows metabolic processes. The cheapest fix on this list and the one most people skip.
Intake Level
Eating too little suppresses metabolism over time. Finding the level you can actually hold is the difference between losing it and keeping it off.
Measured, not guessed
Our InBody 570 reads muscle mass, body fat percentage, water distribution, and metabolic rate. It is how we tell the difference between losing weight and losing the wrong weight, and it is how progress gets tracked instead of estimated.
Ask About a Scan

How it works

Four steps, then real food.

01
Consultation
You talk, Sophia listens. Goals, medical history, training, schedule, and what you will actually eat.
02
Baseline
An InBody scan and a look at current intake, so progress gets measured against something real.
03
Your Plan
Built to your life, not a template. Specific enough to follow, flexible enough to survive a holiday.
04
Check Ins
Regular adjustments as the data comes in. The first plan is a starting point, never the final answer.

Common questions

Before you book.

Do I have to be a member?
No. Nutrition coaching is open to anyone in the Trussville area whether or not you train here, and plenty of clients have never set foot in a class.
What is the difference between a dietitian and a nutrition coach?
Registered Dietitian is a licensed clinical credential requiring a dietetics degree, over 1,200 supervised clinical hours, and a national board exam. It carries a legal scope of practice that includes medical nutrition therapy. A nutrition coach certification has none of those requirements and cannot work clinically.
Can this work alongside my doctor?
Yes, and it should. Sophia regularly works with clients managing conditions under a physician's care and builds the nutrition side to support what your doctor has prescribed, not to replace it.
Can I use HSA or FSA funds?
In many cases yes. Nutrition services from a registered dietitian often qualify for HSA or FSA reimbursement, especially when tied to a diagnosed condition. Details are at crossfittrussville.com/hsa-fsa.
Am I going to have to weigh all my food?
Only if that approach fits you. Some clients do well tracking, others do better with structure and habits and no numbers at all. The method is chosen to match the person, because the plan you will not follow is worth nothing.
What does it cost?
Pricing depends on frequency and scope, so it is quoted after the consultation. Call (205) 317-9234 or email info@crossfittrussville.com and we will walk you through the options.
Start with a conversation.
No plan gets written before Sophia understands your situation. Book a consultation and find out what an actual clinical approach looks like.
Book a Consultation