Group Programs

Multi-Week Health & Fitness Group Coaching Programs

Create new habits around food and fitness

This 21 day program will motivate you to get up, get moving and take charge of your health and fitness!  The program includes:


  • a weekly workout plan (for both gym-goers and home-exercisers alike); includes strength, cardio and flexibility training, illustrated descriptions of all exercises and a blank, downloadable template to track workout details.
  • daily emails; to inspire and educate; for accountability and motivation (it’ll be just like I’m perched on your shoulder encouraging you to re-commit daily).
  • nutritional insights and challenges; information about building awareness around your eating habits and making healthier nutrition choices at each meal. You will be “fueled” with rich nutrition tips and tricks.
  • recipes; some of my favorites as well as links to sites and Pinterest boards that support the food-based challenge of the week.
  • a support group; participants can meet and share their experiences with the program by joining an ‘invite-only’ Facebook group.

Combat the hormonal symptoms and challenges of midlife

A special 6-week program designed to help women effectively establish daily routines for overall wellness and optimize the four cornerstones of health: nutrition, fitness, sleep and stress management.  The program includes:


  • self-assessments to identify your needs and take steps to meet them
  • nutritional strategies to lay the foundation for hormonal health and a slimmer midsection
  • a customizable exercise program specifically designed for women dealing with the challenges of mid-life hormonal change
  • lifestyle changes and smart sleep remedies  that will help you fall asleep and sleep soundly through the night
  • stress reduction techniques  and spa-like self-care practices to boost energy, release tension, and nurture your body
  • mindset strategies  for you to become the driver of your own health and feel stronger, happier and more energetic
  • membership in a private Facebook group  (to get quick answers to questions and to provide accountability and a sense of community; some feel that this community alone, is worth the price of admission)
  • weekly coaching emails  to help keep you motivated, inspired and ‘in the know’

Additional services for midlife women

Improve your physical, mental, and emotional well-being

This 8 week well-being challenge is designed to inspire you to create a healthier lifestyle and lasting change.  Through weekly instruction in fitness, nutrition, and mindset, you’ll learn:


  • How to have more energy and less stress
  • Ways to strengthen and tone your body 
  • Strategies for planning healthy meals and maintaining your ideal weight
  • How to fit exercise and self-care into your busy schedule
  • Easy, practical tools and strategies for eating better, sleeping sounder, and being more productive throughout your day

Learn essential nutrition skills and build healthy habits

Taught in a supportive, small group setting, this 12 week nutrition class is an in-depth skill-learning and habit-building coaching program. Here's what you can expect:


  • Professional coaching.  As a PN certified nutrition coach, I will lead you through activities and thought exercises that help you recognize critical progress factors, problem-solve, and obstacle-proof your success. Someone who’s “been there, done that” and knows how to navigate.
  • Daily habits.  Every 2 weeks you will be presented with a new habit, something you're asked to practice every day, to develop a particular nutrition or lifestyle skill.
  • Weekly emails.  To support the daily habits, you will receive handouts and brief email lessons that help you understand the habit more deeply and implement it within the context of your life.
  • Regular progress checks.  Your engagement with lessons and assignments will be tracked so you can see how consistent you're being and the progress you are making.
  • An accountability group.  In addition, to bi-weekly meetings, you will also have access to a private Facebook group to share your success and challenges and to encourage and motivate one another. Research and experience show: People are most likely to change when they have strong, supportive relationships.

TESTIMONIALS

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