Coaching Services
Investment: $180
6 week transformation
1 to 1 coaching individually provides education, support and accountability to optimize nutrition and lifestyle structured across 6 weeks. Total wellness ideally includes ALL of these components!
We’ll devise a plan that will help you achieve your goals. Weekly focus areas can change according to your priorities but my typical 6 week Transformation progression is:
Weeks 1+2 - OPTIMAL NUTRITION; Weeks 3 - EXERCISE that targets your goals; Week 4 - LIFESTYLE; Week 5 - ENVIRONMENTAL TOXINS; Week 6 - DEEPER DIVE for sustaining transformation.
Services include:
One in person or virtual 60 minute coaching session per week.
Email, text, or phone support from me during the week regarding your goals.
A shopping list of my favorite household brands and handouts to keep you on track with your goals.
This option is ideal if you are interested in establishing longer term healthier habits OR if you want accountability and help with fitness or stress reduction goals. This will give you RESULTS!
Investment: $90
Pantry Makeover
Let’s walk through your kitchen and pantry together. We’ll talk through how to read a nutrition and ingredient label, what to look for in foods, what to avoid and the basic principles of Traffic Light Eating. We’ll look at what to prioritize first and set you in the right direction, doing as little or as much as you’d like!
If you have kids at home, I also include resources to introduce and teach basic nutrition and optimal food choices for kids of all ages.
Services include:
One 90 minute walkthrough of your pantry and refrigerator.
A written follow-up of specific recommendations from our meeting with goals and additional resources.
Ongoing email, text, or phone support from me for one month.
A shopping list of my favorite grocery brands.
This option is ideal if you want to do a quick overhaul. It can also be combined with a Smart Shopping Trip!
Investment: $75
Smart Shopping Trip
If you feel overwhelmed at the grocery store, book a Smart Shopping Trip and we will go through your regular grocery store together. We’ll look through brands, labels and learn how to shop smarter and healthier.
Services include:
Meeting at your favorite grocery store and spending approximately 90 min - 2hours walking through the store and targeting Traffic Light Eating and label reading.
We will compare brands, identify healthier swaps and also discuss overall smart shopping strategies. Grocery shopping will lose it’s dread and stress after we’ve tackled this outing together!
Investment: $50 monthly
Workout Accountability
If you’re stuck getting any traction with workout consistency, I’ll check in throughout the week as an accountability partner. I can offer workout suggestions as well as help with a weekly schedule that will give you results! Optimal health ideally includes strength training in some capacity. Since resistance training of some kind is arguably the most important part of a workout routine for 35+ women, we’ll work on adding that in if possible!
Services include:
Texts/calls/ audio messages throughout the week.
Suggestions of workouts to add for variety or specific goals; suggested weekly schedule provided.
Coaching Areas
Nutrition
What we put in our body matters. Nutrition is the biggest player in optimizing our health. We’ll introduce Traffic Light Eating (TLE) as a template for your family to use in making food choices. Goals also include focusing on real, whole foods, minimizing artificial dyes, preservatives and additives, watching for hidden sugar and incorporating anti-inflammatory and good gut-health foods.
Toxins
We’ll tackle cleaner brands of personal care products at all price points for everyone in your family. These include hand soap, shower products, makeup, hair products, bug spray, sunscreens, etc. However in depth you’d like to go in this area, I’ll help you!
Household products are also full of potentially harmful ingredients. Cleaning products and detergents are a major area to start cleaning up and minimizing our toxic load.
Wellness
Physical exercise is so foundational to a clean, healthy lifestyle. Exercise resources including fitness personalities, YouTube classes and accountability and support can be included in coaching programs.
For those who desire, stress reduction resources such as podcasts, meditations, etc. can also be incorporated. After all, physical stress IS one of the greatest adverse health factors for pretty much EVERY disease.
