STRONG AND SUPPORTED
Starts January 19th!
Sundays from 3-5 pm PST
Enrollment starts now! Sign up for a call or send me a line ‘cause I want to work with you!
10 week program for curious humans who want to
get started, and stay started.
You are a lifelong learner who knows ALL the wellness tips and tricks…but you need a push to weave all those “3 ways to meal prep like a boss” internet nuggets into your life and clarify YOUR next step for deep health.
You get that to be a kick ass septuagenerian, you need these habits to build muscle, protect bone, create a healthier brain and gut. A sustainable menu, doable movement and the right mindset will makes you a more resilient, more confident human.
Get yourself a MENU of 8-10 doable go-to meals that you like and know!
Get yourself confident with MOVEMENT by learning 3 whole-body workouts led by me!
Get yourself a MINDSET that will help you to use mindfulness at every meal, and focus on skill building at every workout!
Are you starting to notice that your body doesn’t recover like it used to?
Are you telling people to get off your lawn?
I get it!
You don’t have to feel this way.
You do have an option.
You can take action and develop skills and behaviors to keep yourself connected to your vitality.
It doesn’t have to be difficult. It just has to be clear and doable and connected to your schedule and circumstances.
Using humor, observation, biochemistry of nutrition, neuroscience, and skill building, we will work on two lifelong skills, eating slow and eating to 80 percent full (or just being aware of fullness). You will be amazed at how much change these skills alone will make on your health and fitness goals.
Each one for a full month. I call them anchor habits, these two skills keep you on track no matter what is on your plate.
These are the first 2 skills in my year long Wellness Adventure. They are so rich with potential I am stretching out these two skills for 2 months, versus two weeks a piece.
Why is all this important to your life goals?
Are you having a hard time getting on and off the floor? Do you ever think twice about lifting something? Would you love to be able to just run a 5K without consequences? What goals would you like to meet?
What does your vision and impression of your self look like? Where do you want to be in five years?
Do you want to be still moving and shaking at 70? 80? 90? Do you have something bigger you want to do? What will it take you to get there? Do you need to grow a business, a family and want to have energy to make to happen?
Not asking cause I want you to feel not amazing about the awesome human you are, right now, asking cause I want you to find your confidence, and safety now and into your golden years. Movement and nutrition are key to that.
This is a pathway to get there.
But I can do this myself?
Of course! You totally can. But self accountability from myself and our group does make it easier.
And it can be hard to nail it all down when you are holding so much space for others. Like that stinkin’ job and career you love, or your adorable family, they are always are talking and wanting you to watch them play soccer and make or find food.
You have a lot going on, and having the space held for you by a nice lady, myself, is key…essential. I know because I have space holders for myself and see how that has catapulted my knowledge and ownership of my skills.
My personal casserole of physical therapist, trainer, and nutrition coach have a little of each column to help you put it all in one doable basket.
SO how does all this work?
First, we start with a Get-To-Know-You-Zoom-Call. Let’s see where you have been with mindset-movement-menu stuff, and talk through if it’s a good fit!
If the match feels good, I send you some paperwork so I know more about your health history, experience with diet culture (so we can explore that a bit), and exercise history.
I also want to know about the full scope of your commitments. We also schedule an assessment+schedule breakdown.
This is some upfront one on one time that helps me know more about you as a person so I can point out any individual guidance for working out. The schedule outline helps you be aware of how and where and when you can put your workouts, meal planning and
Week 1: We start with introductions, our first habit, and an overview. Part hello, part housekeeping, and part learning about eating slowly.
Week 2: We start with group workouts! We will start with our workout at the top of every session from here on out! Then, we will check in with eating slow and expand on our habit. Plant seed, how will you “build a fence” around your workout time?
Week 3: Workout 1, followed by checking in with our habit, and introducing some menu strategies.
Week 4: Workout 1, habit check in, and reflect back some menu thoughts.
Week 5: Workout 2, NEW HABIT of fullness awareness. Our group cookbook is done! Check in!
Week 6: Workout 2, Habit of fullness and eating to your level of fullness, a goal could be 80% full.
Week 7: Workout 2, Fullness habit, and menu check in, keep thinking about sustainability. How often can you body move-it consistently?
Week 8: Workout 3, Fullness habit check in, menu check in
Week 9:Workout 3, Integrating all the above. Is there one habit you want to work with more? How is your menu shaping up?
Week 10: Workout 3, Integrating all the things!
3 components:
MINDSET
The basis of your Strong and Supported program is setting up a mental approach to habit building and problem solving based on compassion, to let our creativity, curiosity, and discovery lead us to a better way.
Basically, strapping on some self-compassion perspectacles. Sounds too soft and squishy for you? I used to agree! But neuroscience says self-compassion = habit change. And I am a big fan of science and habit change. Give me those squishy persepctacles!
Self-compassion generates gentleness around not getting it quite right. We pair this with common humanity. When we recognize missteps and didn’t-go-as-planned our part of being human, we can have humor, creativity, and confidence around self-accountability. This shifts any shame around food and movement.
We will be wearing our new perspectacles as we focus on learning skills and developing techniques that will last a lifetime!
Our two mindset life skill habits are eating slow and eating to 80 percent full.
MOVEMENT
Let’s deepen your knowledge of the squat, deadlift, all the lunges, push up, chest press, row and a smattering of core, balance, and flexibility stuffs.
Once you learn the basics of a movement, then you can see where that meets your bodies strengths and potential zones.
We have different bodies, and these different bodies have different stories. So let’s figure how a squat looks on you, and how a chest press looks on you, or your version of that thing.
Let’s give you the knowledge and the skill to walk into any class, or gym, and do a thing and know you’re pushing that edge of doing a thing without injuring a thing.
MENU
There are so many ways to approach a nutrition plan that has all the things you need.
As a group, we will tweak recipes you already like to make.
You love tacos, how can we make a even more nutrient dense taco.
You like burgers, mac and cheese, spinach dip, let’s do this!
Also, keeping minds open for trying new things!
If we don’t have any recipes to play with, I will introduce some easy peasy way to make meals.
And if you are super new to meal prep, we will start with just assembling things, and teach you some new cooking skills.
At the end, We will have a group cook book that you get to keep!
Starts January 19, 2019!
Sundays from 3-5 pm PST
$1199 for 10 weeks
2 payments of $ 699 (Week 1, Week 6)
Or get on my email list below and I will keep you in the loop about this program!