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Body Recomposition

Cara is a registered dietitian with years of experience helping clients achieve their health and wellness goals. She is passionate about using evidence-based nutrition and lifestyle interventions to help her clients optimize their health and well-being.

If you're ready to take the first step towards achieving your health and wellness goals, contact Cara today to schedule a consultation. With her expertise and support, you can achieve the body composition you desire and improve your overall health and well-being.

DSC_0522_JQYAPNJXKE.JPG 2015-9-1-20:55:52

Are you tired of the yo-yo dieting and endless cycles of weight gain and loss?

If so, body recomposition might be the answer you've been looking for.

Body recomposition is the process of changing the composition of your body, meaning increasing muscle mass while reducing body fat percentage.

It's a great approach for those who want to transform their physique and become leaner and stronger, without necessarily losing weight.

Here are the steps you can take to achieve body recomposition:

  1. Set Realistic Goals: The first step in body recomposition is setting realistic and achievable goals. For instance, you might aim to lose 2-3% body fat while gaining 2-3% muscle mass over a period of 4-6 months.

  2. Track Your Progress: Keep track of your body composition by measuring your weight, body fat percentage, and muscle mass. You can use various tools and methods for this, such as body composition scales, skinfold calipers, or DEXA scans.

  3. Strength Training: Resistance training is essential for body recomposition, as it helps to build and maintain muscle mass. Aim to perform strength training exercises at least two to three times a week, focusing on compound exercises such as squats, deadlifts, bench press, and pull-ups.

  4. Cardiovascular Exercise: Cardio can help to burn calories and improve overall health, but it's not the most effective way to build muscle. Instead of relying on steady-state cardio, try incorporating high-intensity interval training (HIIT) or sprints to your routine.

  5. Nutrition: A balanced and nutritious diet is crucial for body recomposition. You'll need to be in a slight caloric deficit to lose body fat, but also consume enough protein to support muscle growth. Aim to eat lean protein sources, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.

  6. Recovery: Don't forget to give your body time to recover and adapt to the new training stimulus. Get enough sleep, take rest days, and listen to your body's signals.

Body recomposition can be challenging, but with the right mindset, planning, and execution, it's an achievable goal for anyone.

Remember, it's not just about the numbers on the scale, but about feeling strong, healthy, and confident in your own body. With patience and consistency, you can transform your body and improve your overall well-being.

In The Lab

The Your Dietitian For Life℠ Approach

A dietitian can play a critical role in helping someone achieve body recomposition. Here are a few ways a dietitian can help:

  1. Developing a Tailored Nutrition Plan: One of the most important components of body recomposition is proper nutrition. A dietitian can help you develop a personalized nutrition plan that is tailored to your specific goals, preferences, and dietary needs. They can help you determine the optimal macronutrient ratios (carbohydrates, protein, and fat) to support your training and recovery, while also taking into account your lifestyle and food preferences.

  2. Identifying Nutrient Deficiencies: A dietitian can also help identify nutrient deficiencies that may be hindering your progress. For example, if you are not consuming enough protein, your body may not have the building blocks it needs to build muscle. A dietitian can help you address any deficiencies and optimize your nutrition to support body recomposition.

  3. Monitoring Progress: A dietitian can help monitor your progress through regular check-ins and adjustments to your nutrition plan. They can help you stay accountable and motivated as you work towards your goals.

  4. Providing Support and Guidance: Changing your body composition can be a challenging process, both physically and mentally. A dietitian can provide support and guidance throughout the journey, helping you overcome any obstacles and stay on track.

  5. Education: Finally, a dietitian can educate you on healthy and sustainable eating habits that you can maintain long-term. They can help you navigate the often confusing and conflicting information out there and provide you with the knowledge and tools you need to succeed.

Overall, a dietitian can be an invaluable partner in your body recomposition journey. They can help you optimize your nutrition, stay on track, and achieve the results you are looking for in a safe and sustainable way.

Body Recomposition

I specialize in nutrition counseling for body recomposition, helping individuals achieve their desired physique through a balanced approach.


By combining personalized nutrition strategies with effective training programs, we work towards optimizing body weight and composition.


Post-workout nutrition plays a vital role in recovery and muscle growth, while managing calorie intake and creating a calorie deficit supports fat loss.


I focus on finding the right balance between these factors to ensure that you can lose fat and gain muscle simultaneously.


Through a comprehensive approach that addresses both fat loss and muscle gain, I can help you achieve your body recomposition goals.

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