Do you want to get in the best shape of your life? Do you want to gain muscle while losing fat? Do you wish you had more energy? Do you want to reduce bloating, gas, or extra inches?
Or maybe you wish someone would plan your exercise program and eliminate guesswork so you knew what you were doing was the right thing for you right now. Private coaching includes your weekly activity, nutrition, and health habit plan.
If you want support with the quality and quantity and timing of food you eat, without a rigid menu so that you can learn to eat anywhere with confidence there’s no “blowing it” and you’ll feel good about your choices – without deprivation… and no calorie counting, point counting (if you want or need to do this, I’m not your girl).
You’re in the right place. Private coaching moves at your pace with your life. You’ll focus on nutrition, exercise and four other lifestyle habits that support hormone balance and your energy, mood, productivity, and weight.
As a new client you get the royal treatment. Your first session is an extended 90 minute-Ultimate Assessment to establish our plan of action. If you’ve opted to do an Ultimate Assessment before beginning, that will be credited to your purchase and we’ll hit the ground running with a plan. We uncover everything about what you’re doing, been doing, want and hope to do. We talk about integration of other health care providers, alternative medicine, dietary needs and your preferences. We decide what is the ONE first step that will help most.
90 days of focused coaching with 12 30-minute sessions is next. 12 30-minute weekly calls are yours to schedule and make sure you get the coaching consistently and frequently during our 3 months. We can use some wiggle room with these but they expire in 6 months: frequency and consistency is key for accelerating results.
First step: you’ll discover what your signs and symptoms can tell you about what to focus on first.
Next: we’ll create a step by step plan for learning how what you eat effects your body, what pleasures you need to include, how to make the right choice and why it matters. Exercise gets addressed here, too. We decide if you’re doing too much, too little, or need a tweak in the type that’s best for you so you’re getting better, not just tired.
We will talk about Calorie Density, Calorie Deficit vs Calorie Surplus. We’ll discuss Intermittent Fasting and if, how and when me may or may not want to use it.
I will have you use some trackers and tools as a part of your programming, including free food logging apps, continuous blood glucose monitoring for 1 month (included), and handouts created for you to consider the protein & micronutrient density of your diet.
We’ll program YOUR RESISTANCE TRAINING sessions uniquely for you based on 1) how you are most motivated – video or plan to DIY 2) your muscle needs, menopause phase, conditioning status, and 3) your time and energy. 3) how you respond
In addition to resistance training, we’ll cycle through Mobility, Balance, Power and your VO2 improvements from month to month. Getting you in shape not just for today… but the potential to gain 20 years of greater health in your longevity.
Next: Stress and sleep work together for or against you. We look at what impact each has, determine a specific routine that works and implement it. Mindset and stress strategies take time and are a target of every call.
If needed, additional tests will be suggested and if you’re already working with a health care provider, using HRT, or being treated for thyroid, that will be integrated into your coaching so you’re not darting from one expert to another, but have a smooth ride. I’ll help you with questions to ask a practitioner or referrals to practitioners if you don’t have and need one. Gut health for instance, has to be addressed for the exercise programming to work for you. Full stop: if you are constipated, have diarrhea, are gassy or bloated, these things are COMMON, not normal. I’ll help you unpack them and suggest basic considerations. Resolution might require working with a physician.
You have to not only want the results: you have to want to do the work to change. If you’re ready, let’s do this!
What happens next? You say yes and enroll. I send you an email requesting your intake “homework.” You schedule our first meeting. From there we plan regular sessions so we’re in steadily progressing forward with a consistent frequency during your sessions. You have 6 months to use your sessions. We continually check in with progress to inform our next steps. Success isn’t linear but the trends point us to what is obvious in working or not working.
OPTIONAL: Pre and Post epigenetic testing is optional and you can 1) upgrade for Pre and Post (6 months later) testing OR 2) you can swap one of the other services included for testing (2 years of membership, or your 1/2 day). How old are you really? The test will tell us your biological age and inform our habits for you. Then we start aging backwards with habits. (Epigenetics tests take 6 weeks to receive results back. You can begin coaching (*recommended) while waiting for results or defer start until results are back).
