Most lessons take 5-10 minutes to either listen to or read and some lessons have reflections at the end to answer. Measurements and periodic short surveys or workshops are scheduled on off days when you don't have a lesson to read. If you can't read your lesson that day, you can always access it any point during the program through your Course Archive link. 

This coaching program is powered by world renowed Precision Nutrition's ProCoach software.  Every two weeks you will work on one new habit at a time, so that your habits stick with you, unlike trying to change everything at once.  

After intently focusing on your new habit for two weeks, another one is layered upon the original habit(s) and you continue practicing your old habits and learning new habits.  Education and information are wonderful but futile if not acted on and put into practice.  

We'll revisit the extremely important habits that give you the most bang for your buck to ensure you feel more confident and competent than Fred and George Weasley stepping up to illegally put their names in the Goblet of Fire when implementing them in your life. 

In this program, you'll learn:

• How to go about making changes stick and finding time for yourself
• How much you should eat at each meal
• How you should eat: speed and environment 
• Why you're eating- is it boredom, stress or hunger?
• How to examine your self-destructive eating patterns and attitude towards change
• What are nutritious sources of proteins, carbs, and fats, how to include them in your diet and why they're important
• How to handle cravings and break old habits
• Sleep quality and amount
• The difference between whole and processed foods
• Ways to decrease and manage stress
• Why it's important to be aware of liquid calories
• About mindfulness and its impact on food, choices and stress
• How to meal prep and plan like The Rock
• How to stock your kitchen and give it a makeover 
• About recovering from exercise
• How to do a little better each week and let go of your harsh inner perfectionist critic
• Wield the lasso of Hestia*

...and much more!

*Just kidding, or am I?

There are several ways in which we can each see your compliance to the habits, lessons and workouts. 

From your perspective as you can see in the picture above, you'll check-in that you either did your habit/workout or did not.  You'll also check in at the end of each lesson that you've read it with the click of a button.  It's made as simple and easy as possible.  

When you go to the 'progress' section of your dashboard, you'll see something like the picture below for each lesson/habit/workout.  You'll earn badges every time you nail 5 out of 7 days.  

The first and last time we take measurements, it will include full body photos, tape measurements, body weight and any additional measurements of progress you wish to include.  Measurements are generally taken by you every 2 (for bodyweight and tape measurements) to 4 (for photos) weeks, however if you're not comfortable with these measurements of progress, there are many other ways for us to track improvements in your life.  Things like energy, habit compliance, self-confidence, clothing size, sleep quality, etc. can mean much more, so measurements can be individualized.  

Definitely not.  The program is accessible via smart phone, computer or tablet.  You have plenty of options to pick what works best for you.  

If you'll be away without access to any of these, just let me know ahead of time and I can compile the lessons you'll miss so that you can bring them with you whether you're traveling to Themyscira* or just unplugging for a bit. 

*If this even happens, please bring me with you!

Change feels easier when you're working on similar habits with the support and understanding of our peers, which is exactly why I offer this program in a group setting.  

A private Facebook group is created for each cohort so everyone is on the same page at the same time with your lessons.  It's not mandatory but serves as a helpful resource to share recipes, discuss successes, struggles, observations and provide support and encouragement.

If you don't want to be on Facebook often, there's a Facebook Group's app that you can download so you don't get sucked into the News Feed scrolling.   

For an additional cost each month, an exercise plan tailored to you and your needs is included in this program. Whether you're a beginner or advanced in your fitness knowledge, there's a plan for each person here.  

Each time you click on your workout, you have the option of selecting a "full workout," "quick workout," "home workout," or "own workout."  

Once you make your selection, each exercise has 3-4 different options so that you can progress or regress the exercise based on your ability.  If you can't find a good fit with an exercise, that's where I step in to help you troubleshoot and come up with something that does fit you.  

Every exercise goes along with a clear video and description on what to do and what not to do. 

I take on a new group every 2 months, or more often if needed or requested.  Check out my page here for more information on the next start date and to add yourself to the free wait list and be one of the first to receive a sign-up reminder for the next round.

Payment information is at the bottom of this page.