NutriFit4Life 12 Week Course

Mary Carmody NutriFit Nutrition CorporateMary runs a highly successful Nutrifit 4 Life Programme with a personal trainer where 10 employees are motivated and empowered to transform their diets and lifestyle to get super healthy for life.

Implementing change can be scary but Mary provides the tools and supports to make this achievable and fun. Mary’s transformation programme will sets individual goals for each participant, offer 1:1 Nutritional & Personal training consultations.

Mary’s healthy nutrition and fitness lifestyle program will include a folder with nutrition and exercise tips to help guide each person to overcome their biggest challenges and create fitter, stronger, healthier people.

This normally takes the format of a 12 week program with; assessment, goal-setting, weigh-in, weekly food diary analysis, exercise classes, and continuous Nutritional & Lifestyle Support but can also be run over 6 weeks as a shorter course and is very popular also.

Corporate Nutrition and Fitness Courses Cork

Mary runs this group programme in companies over 12 weeks with or without individualised 1:1 nutritional consultations.

Over the 12 week weeks Mary discusses

  • The Importance of Blood Sugar Balancing.
  • Energising Foods
  • The Good and Bad Fats in the Diet.
  • Portion Sizes and Food Labelling
  • Healthy Breakfast, Lunches, Dinners/Lunches
  • Healthy Snacks
  • Boosting the Immune
  • Managing Stress through Diet & Lifestyle

Weeks are alternated with a Personal Fitness Trainer


"PepsiCo have been partnering with Mary Carmody Nutrition for 3 years. Mary designed and delivered a 12 week Lifestyle Changes programme that has produced fantastic results for all our participants. Her knowledge and passion for Nutrition has been key to this success, as well as the additional discretionary effort she commits to ensure her clients (our staff) achieve their personal goals.  I continue to be impressed by the relationships she builds with our people and consistently receive outstanding feedback from everyone who has worked with her. We have only scratched the surface of the value Mary can add and I’m looking forward to doing more with her in the future."
Laura Kelly – HR Business Partner – Pepsi, Cork

“I cannot recommend this course enough to people. Well done on developing this winning combination!. Can’t believe we all did so well. Can’t believe I lost around 13-14 lbs myself and that was with two weeks out because of a work commitment – I know I can do it and get good results now!! My confidence has definitely being restored. So, Once again, thanks a million for everything. Looking forward to keeping up the momentum on my lifestyle changes. “
Jane – Stryker Cork


Corporate Nutrition TalksThese programmes can be tailor made for individual companies to suit their training needs but all are set up to enable effective weight loss/weight gain and to optimise health and vitality for each participant. These can be undertaken on an individual or group basis to achieve long term weight loss, health and wellness.


Each program is tailored for your company.

Week 1

Introduction Week

Topic: Introduction to the Nutritionist and Fitness Coach

What to expect over the 12 weeks.

Handout of Programme folder: includes lifestyle, nutrition, exercise tips, goal-setting template, body composition measurement template.

Session: Importance of Blood Sugar
Balancing (Nutritionist talk) & Snack Sampling

Week 2

Fitness Coaching Session

Topic: Finding Time to Exercise

A short discussion and brainstorming session with employees to show how they can increase physical activity levels with simple lifestyle changes, taking advantage of short periods of time to exercise. Duration: 10-15min.

Session: Bodyweight Circuit Training:
10 essential exercises for everyday health benefits. Duration: 30min

week 3

Nutritional Session
45 mins

Topic: Increasing Energy Levels, Managing Portion Sizes or Managing Stress through Diet

Interactive session with food weighing scales and a look at portion sizes for commonly eaten foods or Eat right to fight stress
Plus: Healthy Smoothie Making Demo.

Week 4

Fitness Coaching Session

Topic: Creating an Optimal Sleep Routine

Short discussion and brainstorming session to show how small changes can result in better, more restful sleep.
Duration: 10-15min
Session: Total tone and stretch: 30min

Week 5

Nutritional Session

Topic: Healthy Snacks, Learn how to read Food Labels

Healthy snack sampling will take place during this session, along with an
interactive look at reading and understanding common food labels.

Sample healthy snacks including delicious protein balls.

week 6

Fitness Coaching Session
45 mins

Topic: Benefits of Exercise

Discussion of the benefits of exercise, including physical & emotional wellbeing, productivity, and long-term health.
Duration: 10-15min
Session: Express 30min Core Workout.

Week 7

Nutritional Session

Topic: Simple & Healthy Meals, Heart Health

Simple and healthy breakfasts and dinners for busy lifestyles, along with a discussion of nutrition for Heart Health. This includes looking at good and bad fats in the diet, and heart-healthy foods & tips.

Sampling of healthy granola

Week 8

Fitness Coaching Session

Topic: Exercise Ergonomics

Discussion and demonstration of common postural problems seen in both the workplace and daily life.
Duration: 10-15min

Session: Demonstration, teaching and
practice of stretches and exercises to promote healthy “desk posture” at work, and to alleviate common complaints of headache, back pain, and neck pain.
Duration: 30min

week 9

Nutritional Session
45 mins

Topic: Healthy Dinners, Meal Planning for Work/Home

Discussion on the importance of meal planning to provide healthy dinners, especially tailored to busy employees with little time.

Sample a simple lunch option using quinoa and vegetables.

Week 10

Fitness Coaching Session

Topic: Attacking Bad Habits

Discussion based around reducing bad habits such as smoking, excessive drinking, poor sleep and excessive screen time.
Duration: 10-15min

Session: Boxercise- a high-energy class based on boxing principles. Safe and non-contact.
Duration: 30min

Week 11

Nutritional Session

Topic: Boosting the Immune System, Reviewing & Maintaining Success

Boosting the immune system in a natural way through nutrition and lifestyle.

Discussion on the importance of maintaining your success plus a review of achievements, results and rewards.
Taste a healthy treat and an immune boosting juice.

week 12

Fitness Coaching Session
45 mins

Topics: Staying Motivated- Tips for a Healthier Lifestyle

Duration: 10-15min
Session: Tabata Training: Quick effective fat burning exercises.
Duration: 30min


This Programme will support 20-25 employees on their diet and fitness journeys by providing the tools and expertise necessary. This Nutrfit4Life Programme is aimed at people who want to gain/lose weight, educate themselves a bit more on nutrition with simple recipes and tips as well as those who wish to learn more about gaining muscle and becoming fitter.


  • Weekly weigh in on Tanita Body Fat Analyser(see handout attached) by Nutritionist(if required by everyone)
  • Weekly group presentation by nutritionist
  • Weekly recipes provided by nutritionist
  • Weekly lifestyle brainstorm and fitness class by personal trainer (twice-weekly by arrangement)
  • Weekly at-home exercise programme provided by personal trainer

Printed and Electronic Material

Week 1, the NutriFit-4-Life team will provide each Programme participant with a folder of printed material, designed to educate, encourage and empower each individual to commit fully to the 6 week Programme. This material will be added to each week with further handouts being distributed. If desired, and by arrangement, the Programme participants may opt to be included in a weekly motivational email newsletter from the Coaches, recapping the topics discussed and providing electronic copies of the handouts provided.

Requirements to Aid Sessions

Nutritional Sessions: Access to drinking water to make smoothies or for participants during the session. Set up of power point presentation if necessary.
Fitness Coaching Sessions: a room suitable for up to 30 persons to participate in a fitness training session. This does not necessarily need to be a large room or a gym-designated space. A board room or class room style generally suits fine. The instructor can bring all necessary equipment on-site, including Pilate’s mats, Pilate’s accessories, and Boxercise pads and gloves if necessary. The instructor will need a power source and music player suitable for IPhone.
For the lifestyle discussions, a whiteboard and markers would be welcome.
Optional Personal Training Sessions By arrangement, the fitness coach may provide an additional group fitness session or individual personal training, for additional cost. In this case, access to an on-site gym or fitness room if available would be ideal. Otherwise personal training sessions can be held in a suitable room such as that described above for fitness coaching sessions.

Participant Duties

Participants will be weighed in using Tanita body composition measurement scales weekly, with the Nutritionist. It is recommended to be barefoot when being weighed to get accurate readings.  Attendance to a high degree is expected in both the nutrition and fitness sessions, as results are reflected by the amount of effort put in by each individual.

Tailoring to Company Needs

The above suggested Programme may be altered to accommodate the Company’s specific requests. Additional 1:1 nutrition and personal training consultations are available at an extra cost. Mary has attached a copy of her Nutritional Questionnaire which goes alongside her consultation. Weekly food diary analysis is also available by email if required by each company.   Please discuss your company’s specific requirements with Mary Carmody at the time of booking at or 087 2884461.

Cost of Programme

You will receive your personalised quote from Mary including 6 Nutrition Presentations including food sampling (20-25 people), recipes, folders, plus 1 Fitness Coaching session each week including at-home workouts.

"The enthusiasm of Mary & Kieran, the trainers, the quality of the course material they offered, the classes, the in depth analysis of our current positions and goal setting"
Lisa, Cork

"Mary had a really practical approach to the nutritional side of the programme recognizing that everyone has a busy life and can’t be good 100% of the time. I think I really learnt a lot about food and will be much more focused in the future on the nutritional value rather than just counting calories. I really feel that I can maintain this type of healthy lifestyle without too much effort"

"Kieran really pushed me out of my comfort zone. I had planned to do a 5km run before Christmas and ended up running a 4 mile race in the first week of November. He tailored my exercise program specifically for me and I will definitely be keeping up the circuit classes – I am a convert!"
Paul – Cork

"Mary, thanks a mil for all your help with making me healthy – I recently did a medical after doing your programme and I am still keeping my weight down and my cholesterol is at an all time low – this is definitely down to your advice and talks. I really want to say thanks for motivating and helping me to believe that I could change my diet and exercise even at my age."
Mike – Shift worker - Pharmaceutical Company – Cork

If you would like to discuss a Nutri Fit-4-Life Program for your company please contact Mary today on 087 2884461 or alternatively fill out this quick form

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