Nutrition

Nutrition

A service built on objective data and close support, so you get results that last.

Introduction

At Kivika Fitness we see nutrition as a technical discipline that must rely on objective data and close, constant follow-up. We combine a bioimpedance analysis of your body composition, anthropometric measurements and skinfolds, and a review of your habits and preferences to design a truly personalized monthly nutrition plan.

Below we explain, step by step, how each phase of the service works.

Our philosophy

Technical rigor in the assessment, a genuinely personalized plan and constant support: three pillars serving a single goal, long-term adherence and results.

01

Objective assessment

Bioimpedance, anthropometry and skinfolds as the foundation of the whole process.

02

Personalized plan

Your habits and goals turned into a realistic, flexible monthly plan.

03

Constant follow-up

Ongoing support and regular reviews.

How it works

The service is built around five connected phases, designed to guarantee an objective, personalized process with continuous follow-up.

  1. 01
    Initial assessment≈ 10 min

    Body composition on the InBody scale: fat, muscle and body water.

  2. 02
    Measurements and skinfolds≈ 15 min

    Anthropometry and skinfolds measured with a caliper, point by point.

  3. 03
    Initial questionnaireBefore your visit

    Your habits, preferences, schedule and goals.

  4. 04
    Nutrition planDelivered in 48-72 h

    Your monthly plan, with two equivalent options per day.

  5. 05
    Regular reviewsEvery 15 or 30 days

    A new assessment and plan adjustment, based on your pack.

A circular process

After each review, the cycle goes back to phases 01 and 02: we repeat the body composition analysis and skinfold measurements, and adjust the plan for the next period. That way the service stays alive and up to date for as long as you are with us.

01

Phase 01

The first step is an objective assessment of your physical condition. We weigh and analyze you on the InBody bioimpedance scale to understand your current body composition.

Among other data, this assessment gives us your body fat percentage, muscle mass, total body water, visceral fat level and a segmental analysis by body region (arms, legs and trunk).

This measurement is the objective starting point for your nutrition plan, and it is repeated at every follow-up consultation so we can compare your progress precisely, visit after visit.

Why InBody and not just a regular scale?

Because it tells fat loss apart from muscle loss, avoiding misleading conclusions based only on total weight. It is the technical foundation that gives the whole process its rigor.

What InBody measures

  • Total body weight and body mass index (BMI).
  • Body fat percentage and mass.
  • Skeletal muscle mass.
  • Total body water (intracellular and extracellular).
  • Visceral fat level.
  • Estimated basal metabolic rate (BMR).
  • Segmental analysis of arms, legs and trunk.

How to prepare

  • Ideally come fasted, or at least 2 hours after eating.
  • Avoid intense exercise in the 2 hours before.
  • Wear light clothing and remove any metal objects.
  • Avoid drinking a lot of fluids right before the test.
  • Where possible, come at the same time of day for every consultation.
02

Phase 02

Alongside bioimpedance, we take anthropometric measurements (waist, hip, arm, thigh and calf circumferences) and skinfolds with a caliper. This double measurement lets us cross-check the InBody data against direct manual measurements and track your progress as rigorously as possible.

To keep the data reliable and comparable over time, we always follow the same standardized protocol, measuring skinfolds at these anatomical points:

Triceps skinfold
1

Triceps skinfold

Back of the arm, midway between the acromion and the olecranon.

Biceps skinfold
2

Biceps skinfold

Front of the arm, at the same height as the triceps skinfold.

Subscapular skinfold
3

Subscapular skinfold

Just below the lower tip of the shoulder blade, following its natural line.

Suprailiac skinfold
4

Suprailiac skinfold

Just above the iliac crest, on the mid-axillary line.

Supraspinale skinfold
5

Supraspinale skinfold

Where the iliac crest meets the line from the front edge of the armpit.

Abdominal skinfold
6

Abdominal skinfold

Vertical fold, about 3 cm to the right of the navel.

Thigh skinfold
7

Thigh skinfold

Front of the thigh, midway between the inguinal fold and the kneecap.

Calf skinfold
8

Calf skinfold

Inner side of the calf, at its widest point.

Circumferences we record

  • Waist and hip.
  • Relaxed and flexed arm.
  • Mid-thigh.
  • Calf.

Records and comparison

Every measurement (InBody, circumferences and skinfolds) is stored in your digital file. At each follow-up consultation they are compared with your previous visit, so you can see your real progress with objective data, beyond how you feel or what the scale says.

03

Phase 03

Before we design your plan, you will fill in a pre-assessment form prepared by our team, covering your eating habits, likes and dislikes, usual schedule, physical activity level, any medical conditions or intolerances, and your personal goals.

Together with your body composition data and anthropometric measurements, this information lets our nutrition team build a plan that fits your reality and your needs, with no generic templates.

One form, three goals

Understand your real habits, spot any health limitations or constraints, and anticipate your preferences to design a plan that is easy to stick to from day one.

What the questionnaire covers

  • Personal details and main goal.
  • Current eating habits and number of meals per day.
  • Usual work, rest and training schedule.
  • Relevant allergies, intolerances or medical conditions.
  • Current level and type of physical activity.
  • Likes, dislikes and foods you cannot do without.

We send you the link to the form before your first visit, so the team already has this information at the initial assessment. It takes 10 to 15 minutes on average to complete.

04

Phase 04

Using the data gathered in the previous phases, the nutrition team builds a monthly nutrition plan, individually calculated for your calorie needs and goals.

To make the plan easier to follow and avoid dropping out from monotony, every day includes two menu options with an equivalent nutritional profile, and you can switch freely between them depending on your availability, taste or routine. The plan adapts to your life, not the other way around.

A

Option A

A menu with equivalent calories and macronutrients, built around specific foods and meal times.

B

Option B

An equally balanced alternative with different foods or formats, for the days you want some variety.

Why two options a day?

More variety, more flexibility and a better chance of sticking with it long term: sustained adherence is, together with the right calorie target, one of the factors that most determines the outcome of a nutrition plan.

What the monthly plan includes

Individual calculation

Calorie needs and macronutrient split based on your body composition and goal.

Meals and portions

Breakfast, lunch, dinner and snacks, with recipes and detailed quantities for each daily option.

Monthly adjustment

The plan is reviewed and updated every month based on the progress seen in your reviews.

05

Phase 05

How often you have follow-up consultations depends on your pack: every 30 days or every 15 days. At each one we repeat the body composition analysis, measurements and skinfolds to adjust your nutrition plan based on your progress.

Sticking to these dates is key to keeping continuity and motivation. That is why we get ahead of every review: we contact you to confirm the appointment and, if something comes up, we offer alternative times so you can reschedule as soon as possible.

Monthly Pack · 1 session per month · expires after 3 months.

Fortnightly Pack · 2 sessions per month · expires after 3 months.

What each review includes

  • A new InBody body composition analysis.
  • New circumference and skinfold measurements.
  • A comparison with your previous consultation.
  • Nutrition plan adjustment for the next period.
  • Answers to any questions that came up during the month.

Pricing

You can book the service as a one-off or with a session pack, which sets how often your reviews take place.

Both packs expire 3 months after purchase. The difference is how often you are reviewed.

Single consultation

Sessions
1 session
Duration
One-off

Designed for a one-off assessment or for anyone not yet ready to commit to ongoing follow-up.

  • InBody assessment and skinfolds
  • Questionnaire and nutrition plan adjustment
  • No follow-up schedule attached

Monthly Pack

55.00 € /session

Sessions
3 sessions
Duration
3 months

The recommended starting point for anyone looking for lasting results with regular follow-up.

  • InBody assessment and skinfolds
  • Review every 30 days
  • Nutrition plan updated every month

Fortnightly Pack

41.67 € /session

Sessions
6 sessions
Duration
3 months

The most complete follow-up: 2 sessions per month, with a review every two weeks.

  • InBody assessment and skinfolds
  • Review every 15 days
  • Nutrition plan updated every two weeks

Save with the Monthly Pack

The Monthly Pack saves you 15 € compared with 3 single consultations (180 € vs 165 €), and guarantees continuous month-to-month follow-up.

Which pack is right for me?

  • First assessment, or want to try the service? Single consultation
  • Looking for steady follow-up with a monthly review? Monthly Pack
  • Want the most support, with reviews every two weeks? Fortnightly Pack

Book a free initial assessment, visit the center and we will explain how the nutrition service fits your goals.