Lifestyle Coaching
Revitalize your life
Health is a matter of choice, not a mystery of chance
~ Aristotle
How do you know if you need lifestyle coaching?
Here are 5 questions for you:
When was the last time you felt your brain and body working best?
Most people say around the age of 20 something.
How do you manage your stress?
Most adults don’t know breathing techniques and stress-relieving strategies.
How is your sleep?
Sleep hygiene and sleep quality is critical to live well, longer.
What is your attitude about aging?
How you think influences how you age.
Do you consciously choose a variety of colorful vegetables and fruits?
The phytochemicals and fiber in plants nourish your body and brain while reducing inflammation and supporting a healthy microbiome, your inner garden.
All of these choices and more can contribute to reducing chronic inflammation to slow down aging. It can be overwhelming to figure out where to start with lifestyle choices. I can guide you with my education, expertise and personal experience.
It starts with understanding the widely accepted theory that “inflammaging” or systemic chronic inflammation is at the root of aging and chronic disease.
Acute inflammation is protective and beneficial. It’s how the immune system heals an injury or an infection.
Chronic inflammation damages cells, organs and tissues leading to accelerated aging and chronic conditions. Symptoms of inflammaging include:
- Aches and pains
- Fatigue
- Digestive issues
- Headaches
- Brain fog
Contrary to popular belief, chronic conditions like arthritis, hypertension, heart disease, diabetes and dementia are diseases of lifestyle, not bad genes.
Epigenetic research clearly demonstrates that about 75% of health depends on our lifestyle choices and environment. Preventing, managing or reversing chronic conditions starts with how you choose to manage your stress, how you breathe, how you think, your mindset, your attitude about aging, your sleep quality, your food patterns, how you move, and your social circles to name a few.
“Our daily choices have the power to move us towards disabling disease or restoring vitality.
Choose to age powerfully!”
I educate you on 6 PILLARS of HEALTH to build a deeper understanding and guide you on how to build healthier habits that are sustainable. Topics include:
Stress resilience, relief strategies & breathing techniques
Mindset, self-love and self-talk
Sleep Physiology, quality & circadian Rhythms
Dietary Patterns, Hydration & Blood Sugar Stabilization
Movement
Social-well being
2 Available Plans:
Lifestyle & Nutritional Coaching + Mobility Training
Choose: 12-week or 24-week
Get started today so you can move better, walk faster and live longer with unbridled joy.
Nutritional and Lifestyle Coaching Plans
These programs focus on improving your dietary and lifestyle choices to reduce inflammaging so you can prevent, manage and even reverse chronic conditions. The 6- or 12-week plans are designed for you if you already move well, move often and move pain-free since movement is an essential nutrient to aging powerfully.
6-Week Program
Nutritional and Lifestyle Coaching
Revitalize your Energy and Life
What you will learn
- Weekly food log: Gold standard tool to build awareness and healthier eating habits
- Nutrition Fundamentals: Food can fuel health or disease from sarcopenia to cognitive decline
- Protein to Prevent Sarcopenia: How much protein do you need to build and maintain muscle?
- The Mediterranean Diet: Proven to improve health and longevity
- Anti-inflammatory Foods: Help reduce inflammaging, chronic conditions and relieve pain
- Healthy Cooking Methods: can slow down aging by reducing advanced glycation endproducts (A.G.E.s)
- Eat for Energy: discover what, when and how to eat to unlock more energy
- Lifestyle Matters: Explore evidence-based lifestyle principles and the 6 pillars of health for increased energy and vitality.
- Weekly lifestyle log review: Build awareness and take steps for healthier lifestyle choices from how you breath, think and practice sleep hygiene.
- Stress Resilience: Every illness is exacerbated by stress. Learn how to build your resilience by tapping into the power of your breath.
- Mindset Matters- Is your glass half full or half empty? Explore how you think and retrain your brain because it is powerfully linked to how you age.
- Sleep Hygiene: Sleep is when your brain and body regenerate and is foundational to your energy, health and longevity. Are your medications negatively impacting your sleep? What about naps? Dive into sleep physiology and cortisol’s circadian rhythm so you can understand how to improve your sleep quality.
6-Week Nutritional and Lifestyle Coaching Plan includes:
- One 75-minute INITIAL coaching session
- Five 45-60 minute nutritional and lifestyle coaching sessions
- A review of your current health issues, health history, current activity and diet as well as your movement and nutritional goals
- Two assessment sessions weeks 1 and 6 to establish your baseline and track your progress
- Nutrition education and coaching
- Lifestyle education and coaching
- Recipes, meal ideas, optimal food lists, foods to avoid, articles on protein, fiber and healthy fats
- Weekly food and lifestyle logs reviewed
6-Week Nutritional & Lifestyle Coaching Plan
Your investment: $867
Option: This program can be renewed on a session-to session basis for $158/session or
for an additional 6-weeks for $867
**Before purchasing a program, a 15-minute exploratory call is required.
***All training/coaching programs expire 12 months from the date of purchase
and all sales are final.
12-Week Program
Nutritional and Lifestyle Coaching
Revitalize your Energy and Life
What you will learn
- Weekly food log
The gold standard tool for building awareness and healthier eating habits - Nutrition Fundamentals
Food can fuel health or disease ranging from sarcopenia to cognitive decline - Protein to Prevent Sarcopenia
How much protein do you need to build and maintain muscle? - The Mediterranean Diet
Proven to improve health and longevity (and it’s delicious!) - Anti-inflammatory Foods
Help reduce inflammaging, chronic conditions and relieve pain - Healthy Cooking Methods
Slow down aging by reducing advanced glycation endproducts (A.G.E.s) - Eat for Energy
Discover what, when and how to eat to unlock more energy - Lifestyle Matters
Explore evidence-based lifestyle principles and the 6 pillars of health for increased vitality. - Weekly lifestyle log review
Build awareness and take steps for healthier lifestyle choices from how you breathe, think, eat, move, socialize and sleep. - Stress Resilience
Every illness is exacerbated by stress. Build resilience by tapping into the power of your breath. - Mindset Matters
Is your glass half full or half empty? Explore how you think and retrain your brain because it is powerfully linked to how you age. - Sleep Hygiene
Sleep is when your brain and body regenerates. It is foundational for energy, health and longevity. Are your medications negatively impacting your sleep? What about naps? Dive into sleep physiology and cortisol’s circadian rhythm so you can understand how to improve your sleep quality.
12-Week Nutritional and Lifestyle Coaching Plan includes:
- One 75-minute INITIAL coaching session
- Eleven 45-60 minute nutritional and lifestyle coaching sessions
- A review of your current health issues, health history, current activity and diet as well as your movement and nutritional goals
- Three assessment sessions weeks 1, 6 and 12.
- Nutrition education and coaching
- Lifestyle education and coaching
- Recipes, meal ideas, optimal food lists, foods to avoid, articles on protein, fiber and healthy fats
- Weekly food and lifestyle logs reviewed
- Weekly questions, reflection and problem solving
12-Week Nutritional & Lifestyle Coaching Plan
Your investment: $867
Option: This program can be renewed on a session-to session basis for $158/session or
for an additional 6-weeks for $867
**Before purchasing a program, a 15-minute exploratory call is required.
***All training/coaching programs expire 12 months from the date of purchase
and all sales are final.
24-Week Plan
Mobility Training + Nutritional and Lifestyle Coaching
Revitalize your balance, energy and life
24-weekly sessions: The most comprehensive holistic approach that empowers you with education, exercise, encouragement and actionable strategies to move, eat and live better. This is the powerpacked combination so you can age powerfully with confidence. Each week we progressively focus on improving your balance, dietary patterns and lifestyle choices based on your needs and goals.
Includes Pre- and Post-Training Mobility Assessments to establish a baseline and track your progress.
Breathwork is combined with movement within each session. Progressive mobility, nutrition and lifestyle education, weekly reading along with lifestyle logs because the way you choose to move, eat and live largely impacts your energy, vitality and longevity.
A concept to understand is that the choices we make every day can move us towards disease or back to health. Health is dynamic. We are constantly oscillating between two states: breaking down (catabolism) and building up (anabolism). Over time, as we age, physical and mental function may decline to a certain degree.
The pace and extent of resilience is different for everyone and largely depends on lifestyle choices.
It all starts with how we choose to manage stress, mindset, sleep, nutrition, blood sugar stabilization, social well-being, exercise and movement.
=
What you will learn
Mobility
- Pre and post-assessments
Establish your balance baseline and measure your progress. - Diaphragmatic Breathing
How to breathe to improve lung capacity and function of your brain and body - Joint Mobility
Why quality movement begins with joints that are mobile and stable and how to train - Ankle Mobility
Mobile ankles, stable feet plus strong lower legs create a solid base of support so you can efficiently build better balance, posture and fall resilience. - Foot Stability
Get connected to the triangles under your feet that are responsible for stability, speed, and power. - Foot-to-Core Strengthening
Your feet are connected to your core. Learn how to activate them to stabilize and move faster. - Pelvic Floor is the Base of Your Core
It is an important muscle that is overlooked. It is literally the foundation of core stability. Dysfunction is common and can lead to urinary and fecal incontinence as well as sexual problems. Toning your pelvic floor can improve balance, posture and continence issues. - Mindset Matters
Explore your thoughts about health, mobility and aging. Discover the ABC’s of positivity including Attitudes, Beliefs, Commitment and Self-Talk (adapted from C. Vicki Gold’s book Aging Safely, Wisely and Well) - Core Stability
A strong core is important to move safely, maintain good posture and better balance. A strong core can help prevent falls, the number one cause of fatal and non-fatal injuries among older adults. - Posture
Daily life trains your body. Good postural alignment means you can reduce stress, strain and pain up your kinetic chain to move more efficiently, enjoy more energy and better balance.
Nutrition
- Weekly food log review
The gold standard tool to build awareness and healthier eating habits - Nutrition Fundamentals
Food can fuel health or disease from sarcopenia to cognitive decline - Protein to Prevent Sarcopenia
How much protein do you need to build and maintain muscle? - The Mediterranean Diet
Proven to improve health and longevity - Anti-inflammatory Foods
Help reduce inflammaging, chronic conditions and relieve pain - Healthy Cooking MethodS
Slow down aging by reducing advanced glycation endproducts (A.G.E.s) - Eat for Energy
Discover what and how to eat to unlock more energy - Macronutrients & Blood Sugar Stability
A steady supply of glucose can lead to a sharper brain and stronger body - Micronutrients
Vitamins and minerals linked to protecting cognition and preventing falls - Meal Patterns
Discover the power of protein, fiber and fats - Hydration & Filtered Water
How much and when to drink to support the brain and body function - Inflammaging and Gut Health
“All disease begins in the gut.” ~ Hippocrates - Microbiome Matters
Build a better metabolism, immune function and insulin sensitivity by tending your inner garden! - What is “Leaky Gut?”
Discover culprits that can poke holes in your gut, disrupt digestion and can lead to fatigue, physical and mental health issues. - Gut Dysbiosis and Disease
Explore the link between imbalanced gut bacteria and chronic diseases like arthritis, heart, neurodegenerative and cancer - Weekly Questions
Reflection and problem solving - Recipes: nutritious and delicious
Lifestyle: 6 Pillars of Health
Lifestyle Matters
Explore evidence-based lifestyle principles for heightened health, energy and longevity.
Stress Resilience
Every illness is exacerbated by stress.
Learn how to build your resilience by
tapping into the power of your breath, mind and body with yoga to shine.
Sleep Hygiene
Sleep is when your brain and body regenerate and is foundational to your energy, health and longevity. Are your medications negatively impacting your sleep? What about naps? Dive into sleep physiology and cortisol’s circadian rhythm so you can understand how to improve your sleep quality.
Mindset Matters
Is your glass half full or half empty? Explore how you think and retrain your brain because it is powerfully linked to how you age
Nutrition and Blood Sugar Stabilization
Your brain is about 2% of your body weight and uses roughly 30% of your energy. Discover how to eat to provide your brain with steady energy to think clearly and protect your cognition.
Social Well-Being
Discover the number one predictor of aging powerfully: the strength of your relationships with family, friends and community.
Discuss and Reassess your
mobility, nutrition and lifestyle.
Determine areas that need improvement, problem solve and co-design an actionable plan.
Deep Dive
Refining your balance, nutrition and lifestyle choices based on your needs and goals.
- These and other topics may be included based on your needs and goals
Breathwork for Energy; Posture and Balance; Daily Movement; Stair Ascending and Descending, How to Rise from the Floor, Vision Drills for Better Balance, Bodyweight Exercises, Strength Training Exercises, Microbiome, Lymphatic Drainage Exercises, BEAM Technique: Breath, Elongate, Align and Move Mindfully, Cholesterol and What the Research Says, Inflammation: Your body and Brain are on Fire, Yoga Designed for You, Self-efficacy and Beliefs, Sarcopenia
24-Week Plan includes:
In-depth exploration of your movement, nutrition and lifestyle for elevated energy, mobility, health and confidence to optimize longevity.
- Two 75-minute coaching session (INITIAL and LAST)
- Twenty-two 45-60 minute mobility training plus nutritional and lifestyle coaching sessions
- A review of your current health issues, health history, current activity and diet as well as your movement and nutritional goals
- Five assessment sessions (weeks 1, 6, 12, 18 and 24): establish your baseline, track your progress and co-design an actionable mobility/nutrition/lifestyle plan
- Exercise education and personalized mobility training
- Nutrition education and coaching
- Recipes, meal ideas, optimal food lists, foods to avoid
- Evidence-based articles: mobility, nutrition and lifestyle
- Weekly logs reviewed: progressive mobility, food and lifestyle logs (Different focus based on needs and goals)
24-Week Mobility Training + Nutritional and Lifestyle Coaching Plan
Your investment: $3240
Still not sure where to start?
For your FREE 15 Minute Consultation
Let’s talk and see what’s best for you
