How do you decide between enrolling in a four or eight-week program?

​

A 4-week program offers rapid results and foundational skills, ideal for a quick start. An 8-week program allows deeper exploration, sustainable change, and enhanced support for a lasting transformation. Both programs empower participants with education, practical strategies, and community support. The choice depends on individual goals, commitment, and readiness for change.

​

Overview.......8-Week Health and Wellness  Intensive Program

This comprehensive program is designed for those ready to explore deeper and foster sustainable change. Participants will engage in thorough discussions, advanced strategies, and personalized support.

​

Week 1: Comprehensive Nutrition

• Focus: In-depth understanding of nutrition.

• Topics:

  • Nutritional science: macronutrients and micronutrients

  • Personalizing dietary choices based on lifestyle and goals

  • Addressing food sensitivities and preferences

• Activities:

  • Detailed food tracking and analysis

  • Group cooking class to learn healthy recipes

• Mindfulness Practice: Mindful cooking exercises

​

Week 2: Sleep Science

• Focus: Understanding sleep cycles and optimizing rest.

• Topics:

  • The biology of sleep: understanding cycles and stages

  • Advanced sleep hygiene strategies

  • Managing sleep disorders and challenges

• Activities:

  • Sleep environment optimization

  • Experiment with different relaxation techniques

• Mindfulness Practice: Deep relaxation techniques

​

Week 3: Advanced Movement & Exercise

• Focus: Developing a personalized fitness program.

• Topics:

  • Understanding personal fitness levels and goals

  • Exploring various forms of exercise (HIIT, yoga, strength training)

  • Injury prevention and recovery strategies

• Activities:

  • Create and implement a weekly fitness schedule

  • Participate in group workouts and classes

• Mindfulness Practice: Body awareness and movement mindfulness

​

Week 4: Stress Management Techniques

• Focus: Deepening mindfulness and stress reduction skills.

• Topics:

  • The psychology of stress and coping mechanisms

  • Integrating mindfulness into daily life

  • Techniques for emotional regulation

• Activities:

  • Daily mindfulness challenges

  • Group discussions on stressors and coping strategies

• Mindfulness Practice: Extended mindfulness meditations

​

Week 5: Building Healthy Habits

• Focus: Transforming knowledge into sustainable habits.

• Topics:

  • The science of habit formation and behavior change

  • Setting realistic goals and tracking progress

  • Identifying and overcoming barriers to change

• Activities:

  • Habit tracking and accountability partners

  • Create a vision board for wellness goals

• Mindfulness Practice: Visualization techniques

​

Week 6: Nutrition Reassessment

• Focus: Evaluating dietary choices and progress.

• Topics:

  • Reassessing nutrition goals and adjustments

  • Learning about nutrient timing for energy and recovery

  • Exploring supplementation and its role

• Activities:

  • Share personal meal plans and outcomes

  • Group feedback and support session

• Mindfulness Practice: Gratitude journaling for food

​

Week 7: Advanced Sleep Strategies

• Focus: Fine-tuning sleep habits for maximum recovery.

• Topics:

  • Sleep and its connection to mental health

  • Exploring advanced relaxation techniques (e.g., yoga nidra)

  • Creating a sleep sanctuary

• Activities:

  • Group sharing of sleep improvement strategies

  • Implementing a sleep challenge

• Mindfulness Practice: Guided sleep meditation

​

Week 8: Integration and Moving Forward

• Focus: Creating a sustainable wellness plan.

• Topics:

  • Integrating nutrition, sleep, exercise, and mindfulness into daily life

  • Establishing long-term wellness goals

  • Celebrating progress and milestones

• Activities:

  • Group discussions on future challenges and strategies

  • Final reflections and commitments to personal wellness

• Wrap-Up: Celebrate achievements and share insights, followed by a group celebration.

This is the right program for you if:
 

• Saying yes to being coached is new to you and you prefer to start a program with a shorter commitment.

• You know you are more likely to accomplish your goals when you have guidance and accountability and seek a more personal and caring approach from a kind and knowledgeable person.

• You are ready to shed the weight without dieting, think clearly, and integrate movement that meets you where you are at right now.

• You are ready to improve your diet and lifestyle but are unsure where to be and how to achieve lasting results.

• You want to focus on a particular aspect of your health or life and get results quickly.

• You have been recently diagnosed with a lifestyle illness and want to integrate specific health and mindfulness aspects into your daily routines.