Nutrition with Max Effort Training

Are you ready to get started on a healthy new plan for nutrition? Katie Vaughn, our registered dietician, is ready to work with you to create a realistic, attainable, and fun meal plan. Whether you are looking to lose weight, bulk up, or become a stronger athlete, Katie is ready to help you reach your goals!

Katie Vaughn

Katie Vaughn - Registered Dietician

Katie earned her masters degree in Nutrition and Dietetics from D’Youville College in Buffalo, NY. Her desire to become a Registered Dietitian-Nutritionist started when she became a competitive athlete at a young age. She is a half marathon and full marathon runner, age group triathlete, and crossfitter.

She is a Board Certified Specialist in Sports Dietetics and a Certified Level 1 Metabolic Efficiency Training Specialist. Metabolic Efficiency™ is a concept that teaches your body how to use nutrients more efficiently while improving overall metabolic function. This ability has profound positive impacts on health and well-being, fitness, and athletic performance.

She works with an array of clientele whether for weight loss, managing a health condition or to become a stronger athlete. There is no one-size-fits-all approach to nutrition. She meets with every client using a very individualized approach to include personalized meal plans. As well as providing guidance and motivation to achieve specific goals. If the need arises she will help work through emotional issues with food by identifying triggers and developing new strategies. She does all of this while teaching her clients the most current evidenced-based nutrition practices while weeding out all of the misconceptions.

As an avid athlete and mom, she is passionate about sharing her knowledge and experience to empower her clients to be the best version of themselves – fit, strong, active, energized, focused, time efficient, and driven to succeed in all they do.

Nutrition FAQ

Everything we put into our bodies has a tremendous effect on how our bodies preform on a day-to- day basis. It is important that we follow a good nutrition lifestyle for our bodies to function properly and stay healthy. Proper nutrition reduces the risk of many diseases, including heart disease, diabetes, stroke, osteoporosis, bowel disorders and even some cancers. It can reduce high blood pressure, improve cholesterols, improve the ability to fight off illness and recover from injury, increases energy and improves overall well-being. This combined with the exercise is the key to health and longevity.

A Nutritionist is a non-accredited title that may apply to somebody who has done a short course in nutrition or who has given themselves this title. The term Nutritionist is not protected by law in almost all countries so people with different levels of and knowledge can call themselves a “Nutritionist”. Nutritionists do not have any professional practical training.

A dietitian is a health professional who has university qualifications consisting of a 4-year Bachelor Degree in Nutrition and Dietetics and can be followed by a Master Degree in Nutrition and Dietetics. It includes a certain period of practical training in different hospital and community settings. A Dietitian is an expert in prescribing therapeutic nutrition.

The nutrition program includes a one-hour initial consultation, four 30-minute follow-up appointments, a detailed evaluation of a of 7- day food journal, current blood work analysis, 6-day individualized meal plan, unlimited emails while in the program, and weekly check-ins to maintain accountability.

It allows the dietitian to see exactly how the client is eating/drinking. She will analyze the type of food, food brand, portion size, timing of food, hunger levels and assess for any nutrient deficiencies. A food journal template will be sent to the client prior to the initial consultation.

The health of your blood can tell you a lot about your body, including if you’re getting enough of the essential micronutrients your body needs to provide energy. A blood test looks at your metabolic rate, cholesterol and triglyceride levels, quantities of key nutrients like iron and your risk for other health problems like diabetes and kidney disorder. It can also alert you to bad habits that may be draining your life.

The dietitian uses a food tracking app such as MyFitness Pal to check-in on her clients on a weekly basis. During these check-ins, she is providing advice and/or encouragement to help the client stay on track. She mainly communicates with her clients through the app, via email and by phone. There are also four face-to- face follow-up appointments included in the program to continue the education process and work through any possible challenges along the way.

The dietitian can set-up a meet-n- greet, a personal phone call or communicate via email to answer any questions and/or discuss any concerns.

The dietitian works with an array of clientele whether it be for weight loss, managing a health condition or to become a stronger athlete. She works with all populations to include youth, adolescents, adults and seniors There is no one-size- fits-all approach to nutrition. The nutrition program is created on a very individualized basis for each client.

The cost is $345 for the program. This includes a one-hour initial consultation, four 30-minute follow-up appointments, a detailed evaluation of a of 7- day food journal, current blood work analysis, 6-day individualized meal plan, unlimited emails while in the program, and weekly check-ins to maintain accountability. This will provide the client with typically about 3 months worth of service. Additional sessions are available to people that have completed the nutrition program.

You can contact for more information or to get started with Katie today!

The dietitian reviews the client’s age, height, weight, physical activity regimen, stress level, medical history, social history, weight assessment, nutrition timing, food preferences, 7-day food diary and blood work to create the personalized meal for the client. The four follow-up appointments review the personalized meal plan each time to see if any minor tweaks need to made. It is a very personalized approach to creating a meal plan. It is not a restrictive meal plan and does allow for flexibility.

The dietitian has worked with many clients who experience issues with food. Whether it be emotional ties to foods like stress eating, binge eating, food avoidances, reliance on foods to cope with loneliness or boredom, or any difficult feelings that may be attached to food. She guides you through all challenges while coming up with individualized strategies to work through emotional triggers.

The dietitian originally started her career in clinical nutrition working for Rochester Regional Health System. She worked in acute care, the intensive care unit, prenatal/maternity, psychiatric unit, neurobehavioral unit, geriatrics and rehabilitation. Many of her patients had special medical conditions that required the use of Medical Nutrition Therapy. Medical Nutrition Therapy is a therapeutic approach to treating medical conditions and their associated symptoms via the use of a specially tailored nutrition plan and monitored by a medical doctor physician and the registered dietitian.