Total Lifestyle Transformation (TLT)




What is Total Lifestyle Transformational  (TLT) coaching?

This convenient habit based, completely online, nutrition (and optional fitness) coaching program is designed to totally transform your habits, lifestyle and the mindset behind your choices and decisions so that you can life a fit and healthy life with ease, forever, not just for 30 days.  

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. 

How much time each day does this require?

How long is the program?

If you've ever tried a 7 day cleanse or 30 day complete overhaul of your diet, you may have felt immense pressure and anxiety when completely changing the way you normally ate in such a short period of time.  That's because permanent changes in the many different areas of life that affect your health and fitness take time.  

This program is meant to be a year long, which alleviates the pressure of feeling like you have to change numerous things about your life in a short span of time.  It's offered at a discounted rate for a year, or as a 6 month program with the option to renew for the final 6 months. 

When you know you have a year to practice your new habits, to figure out how they work in your life with your schedule and your responsibilities with the help of your coach, you can breathe easier and aim for progress, NOT perfection.  

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. 

How often are new habits worked on?

How do I learn about each new habit?

You will have your own dashboard from which you can access your daily lesson along with your habit trackers, measurements, photos, progress records and your exercise program (optional).

Each lesson is available in audio format to stream or download as well as on your dashboard to read and go back to as needed.  

There's a FAQ to go along with each habit as a means of troubleshooting any roadblocks or questions ahead of time.  I'm always adding to them as new questions pop up.  

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?

What sort of habits are covered?

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.  

How am I held accountable to these habits?


From my perspective as your coach, I see something like the image below which I used from one of my current clients.  If I notice you're having trouble on any specific habit, I can easily reach out, ask questions and listen so that we can brainstorm and troubleshoot together.  


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.  

How is my progress measured?

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!

Do I have to use this on my mobile phone?

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.   

Does this program include peer support?


Can my company, family, friends or fantasy football team start our own private coaching group with you? 

Would Tormund give his right hand to be with Brienne of Tarth?

Hell yes is the only appropriate answer here. 

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.  

Is an exercise plan included?

What if I have an injury?

Based on your answers to an extensive questionnaire that covers your experience, injuries, preferences, available equipment and time constraints, you will be assigned 1 of 26 different exercise tracts.  These tracts include plans designed for chronic and acute lower/upper body or back injuries, along with a program for the completely sedentary person.  

If you feel like you didn't get matched up with the right program, I can easily switch it for you. 

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. 

How flexible is the exercise plan?

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. 

You had me at sustainable lifestyle changes!

How do I sign up?

Did I miss anything?  

If you have other questions, please let me know and I'd be happy to answer them and add them to the list.