WORK WITH ME

Hello, friend…I know you’re busy so I’ll get right to how working with me for just a few weeks can transform your health!

Before I tell you about my life-changing, holistic health coaching program let me help you decide if it’s for you.

If you’re ready to take care of yourself as well as you take care of others so you can…

• fuel your body with optimal nutrition
• get fit and feel free in your body
• get restful sleep and feel energized
• manage stress and be present for those you love
• and be healthier than ever before…

so you can live your life with contentment and joy, whatever that means to you, you’re in the right place!

If you’re in the right place…

If the picture I painted above is your dream of wellness come true, my Lifestyle Medicine-based wellness coaching program can help you learn how to prioritize self-care, create healthy habits, and turn your dream into reality.

• If you want to learn how to prepare healthy, home-cooked meals and rely less on convenience food I’ll help you figure out an enjoyable, sustainable way to make that happen.
• If you’re ready to experiment with adding more whole plant-based foods to your diet I can help you figure out what that transition looks like.
• If your goal is to start or stay consistent with exercise, I’ll help you come up with a plan for moving your body in ways you enjoy at your fitness level and gradually build your skills and confidence.
• If you’re too exhausted at the end of your workday to do the things you need or want to do I’ll help you create habits and routines to help you experience rejuvenating, restful sleep.
• If stress has you feeling ungrounded and overwhelmed I’ll help you experiment with mindset, behaviors, and systems to help you control what you can and let the rest go.
• If you want to raise the vibrational energy of your living or workspace I can help you make a plan to declutter and organize.
• If you’ve noticed during quarantine that one glass of wine has turned into two or three I’ll help you create action-based goals to reestablish moderation with alcohol.
• If you’re craving deeper connection I can help you learn mindfulness, self-compassion, and nonviolent communication, all foundational to nurturing relationships.

These are common goals I help clients achieve but any healthy habit that will elevate your sense of well-being and help you live your life more fully is something we can work on together.

In case you’re thinking…

I don’t have time

I’ve tried and failed

It’s too late

I get it, trust me. A decade ago I told myself the same story, and many of the women I’ve worked with believed it too…until I helped them change the way they think about behavior change. 

Imagine what could be possible if you could…

• visualize what higher well-being can look and feel like
• set “just right” behavioral goals as a road map
• stay positive and hopeful with small wins
• be curious and creative to work through challenges
• talk to yourself as you would your best friend
• manage time-based on your values, set boundaries, and ask for help
• and much more!

My coaching method is designed to be uniquely tailored to you and you lead the way. My job is to help you help YOU!

If all of this sounds good to you, there are four ways we can work together….

How it works

You start by creating your Wellness Vision—a picture of who you are at your best—to help you stay focused on the below-the-surface reasons why you want to be healthy and well. Change isn’t easy, but it’s easier when you remember what’s waiting on the other side of your hard work. Your vision is your “whypower!”

You set strategic, 3-month behavioral goals (i.e., the healthy habits you want to work toward) to support you in becoming the “best self” of your Wellness Vision. Each session you set small weekly goals to build skill and confidence as you work toward your 3-month goals.

Each session, we celebrate what was positive about your experience with working on your weekly goals and gain valuable insight from what didn’t go as well. We brainstorm to get creative and set goals for the next week to keep you learning, growing, and progressing!

Building healthy habits may also involve discontinuing behaviors that don’t support your well-being. Instead of relying on willpower alone, you’ll rely on your “whypower” and set empowering action-oriented goals to “crowd out” the habits you want to break.

What you get

• Well-being report with your score in seven areas of wellness
• Weekly or biweekly sessions by phone or video call
• Follow-up email after each session with your key takeaways, weekly goals, and resources
• Text or email support between sessions
• Goal tracking app with option to invite friends
• Spiral-bound, CFW branded notebook for journaling and tracking progress
• Confidence, strategies, and tools to achieve goals on your own

Logistics

• Free 30-45 minute Discovery Call where we explore whether I’m the right coach for you
• You complete an online well-being questionnaire
• One 90-minute kickoff session where you will create your Wellness Vision, 3-month goals and week one goals.
• Two, five, or eleven 60-minute follow-up sessions (depending on which program you choose) where we break down your experience working on your weekly goals, linger on any topic important to you with time to brainstorm ideas and close with weekly goal setting

What you can expect

• Autonomy: your values, your vision, your goals
• “Safe” space where all your thoughts and emotions are accepted
• “A-ha” moments leading to new possibilities and strategies
• Specific, measurable, and energizing action-oriented goals
• Learn how to leverage your strengths, experience, and environment
• Increased confidence from mastery of small, incremental goals
• Sustained motivation from connection to your “why” for change
• To have fun (Yes, change can be fun!)

Bonuses!

When you sign up for a coaching package you get a free gift or gifts!

3-Session Program

• FREE self-paced online nutrition and healthy lifestyle online course with 30-minute Q&A and goal setting coaching call  ($99 value – details here)

6-Session Program

• FREE self-paced online nutrition and healthy lifestyle online course with 30-minute Q&A and goal setting coaching call ($99 value – details here)
• FREE 30-minute spotlight session, for you or a friend ($50 value. No expiration date. Can be a stand-alone session, added to a 60-minute session in the package for a “deeper dive”, or added to your friend’s 30-minute Discovery Call)

12-Session Program

• FREE self-paced online nutrition and healthy lifestyle online course with 30-minute Q&A and goal setting coaching call ($99 value – details here)
• FREE 60-minute session ($100 value. No expiration date. Can be added to the package or used for a future check-in session) OR Free 90-minute Wellness Vision and Goal Setting session for a friend

Sound good?

Schedule your Discovery Call

FAQs

Why should I set 3-month goals?

Twelve weeks is close enough to energize you into action but far enough away to give you enough time to be well on your way to mastering healthy habits.

Isn’t a health coach supposed to tell me what to do?

When you are the architect of your own success you gain the confidence to set more ambitious goals and achieve things you never imagined possible. As your coach, I will use my training, experience, professional network, and available resources to help you succeed.

Then what does a health coach do?

Empathy and affirmation are the foundation of what a coach does. When you need to be heard, not “fixed,” a coach accepts what is true for you without judgment. When your coach affirms what she observes (your effort, competence, pride, hope, etc.) your confidence and motivation are ignited. Why? Because she’s reflecting what you know but might not believe just yet: that you are capable of achieving anything you are willing to work for.

How do I know if coaching is right for me?

Investing your time and money in coaching is a great decision if you are ready to stay focused and offer yourself the patience and self-compassion required to push through the inevitable challenges that arise when you set goals that are truly transformative.

Do you offer a payment plan?

Yes. I’m happy to schedule two or three monthly installment payments for the six- and 12-session packages.

What’s your refund policy?

I do everything I can to ensure my client’s satisfaction with their experience in my coaching program. I do offer a full refund for coaching sessions paid for but not received. There will be no refunds for coaching already delivered. 

Ready to get started?

Have more questions? Please visit my FAQs page.

Okay, my friend, the last thing I have for you to consider, in case it’s helpful, is this…

Readiness and confidence aren’t the same.

If you’re ready to change you’ll become more confident over time.

I can’t promise you anything, but I can tell you that my confidence has continued to grow as I’ve moved forward on my own wellness journey and it’s happened for literally everyone I’ve ever coached. I’d say the odds that you would have a similar experience are very good.

Part of readiness is identifying real or perceived barriers you are experiencing or expect to and lean into the idea that solutions exist even if they’re not in view yet.

Barriers are something we would discuss in our initial Discovery Call conversation. I hope to see you on my calendar soon. If you have any questions please feel free to contact me.

“Start where you are. Use what you have. Do what you can.” —Arthur Ashe