60-minutes for each session

Prep Week — Getting Set Up

Before we begin the deeper work, we’ll take time to get organized and set clear expectations for the journey ahead. In this prep week, you’ll complete your 5-Day Food Record, Future Self Exercise, and Intake Form, and get a clear overview of how the next 8 weeks will flow. Think of this as laying the calm, supportive foundation for your success.

Module 1 — The Power of Your Future Self

Lasting change begins with identity. In this powerful opening module, you’ll step into the mindset of the woman who has already reached her goals. Instead of making decisions from your current patterns, you’ll learn how to think, feel, and act from your future self — the version of you who is already living in alignment. This shift is often the missing key that accelerates meaningful, sustainable change.

Module 2 — Holistic Nutrition Weight Loss Habits

Sustainable weight loss isn’t about perfection — it’s about consistent, supportive habits. In this module, we simplify the science of holistic nutrition into practical daily actions you can actually stick to. You’ll learn the core principles that matter most (quality, quantity, macronutrient balance, and consistency) and choose from five foundational habits to begin building real, long-term change — one step at a time.

Module 3 — Setting Up Your Space for Success

Your environment quietly shapes your choices every single day. In this module, we’ll set up your kitchen, routines, and daily surroundings to support — not sabotage — your goals. By creating a space that makes nourishing choices easier and more automatic, you’ll reduce decision fatigue and build momentum with more ease and less willpower.

Module 4 — Holistic Weight Loss Tools

What you eat matters — but how you eat, move, and care for your body matters too. In this module, you’ll discover four powerful holistic weight loss tools that support metabolism, blood sugar balance, and overall wellbeing. You can start with one or layer them together, choosing what fits naturally into your real life so progress feels sustainable and supportive.

Module 5 — Core 4 Meals

Simplicity is your secret weapon. In this module, I’ll guide you step-by-step to create your personalized Core 4 Meals — balanced, satisfying meals you can rely on again and again. These meals will help stabilize blood sugar, support your metabolism, and remove the daily stress of “what should I eat?” so healthy eating becomes much more effortless.

Module 6 — How to Build Weight Loss Green Smoothies

In this energizing module, you’ll learn how to build weight-loss-supportive green smoothies that nourish your body without blood sugar spikes.

Module 7 – Body Image & Weight Loss
We’re diving even deeper into weight loss with some killer strategies. But here’s the twist: we’re starting with body image and self-love. Why? Because losing weight should come from a place of self-love, not self-loathing. Let’s get your mindset right before we tackle the nitty-gritty of weight loss!

Module 8 – Celebrate & Plan Your Next Chapter
Just like any epic journey, it’s crucial to take a moment to look back and soak in how far you’ve come, while also keeping an eye on where you’re headed. You’ve poured your heart, soul, and a whole lot of effort into this, so it’s time to celebrate your wins and acknowledge your growth. In this last module, carve out an hour to review your progress, reflect on what you’re grateful for, and give yourself a well-deserved pat on the back. You’ve earned it!

1. Finding Your Why — Getting clear on why you want to lose weight or improve your health is essential. This exercise helps you connect to a deeper motivation—so when challenges or urges come up, you have something meaningful to anchor back to. Without a clear “why,” it’s easy to lose direction.

2. Making Health & Weight Loss Feel Good — So often, we tell ourselves that getting healthy will be difficult, restrictive, or just… not fun. This exercise helps you shift that narrative—so your health journey feels more enjoyable, supportive, and sustainable. When something feels good, you’re far more likely to stay consistent with it.

3. 5 Things I’ve Learned So Far — Done midway through the program, this reflection helps you pause and recognize how far you’ve come.
   It’s easy to overlook progress—but acknowledging your growth builds confidence and reinforces positive change.

4. Overcoming Obstacles — There is no straight line to success. Obstacles—big or small—are part of the process. This exercise helps you prepare for them in advance, so they don’t derail you or make you question yourself. When you know how to respond, you stay grounded and keep moving forward.

5. Keeping My Commitments — Every time you follow through on a promise to yourself, you strengthen trust and self-respect. This exercise helps you build that relationship with yourself—so your confidence grows, and you start setting (and achieving) bigger goals with more ease.

6. I Love My Body — Loving your body isn’t always easy—especially if you’ve spent years being critical of it. This exercise helps you shift into a more supportive relationship with your body. When you care for your body with respect, your habits naturally become more nourishing and sustainable.

7. Celebrating My Wins — In the final week, we take time to celebrate you—your progress, your effort, and your wins (big and small). This exercise also helps you look ahead, so you can continue your journey with clarity and confidence beyond the program.

Body composition refers to what your body is made of—primarily the balance between fat mass and lean mass (like muscle, bone, and water).

In a macro tracking approach, your body composition helps determine how much protein, carbohydrates, and fats your body needs to function well, support your metabolism, and reach your goals.

Instead of focusing only on weight, we use body composition to guide a more personalized and effective approach—so you can build strength, support hormonal health, and improve how your body feels and performs.

A fully personalized plan based on your body, habits, and lifestyle—giving you clear, practical steps for nutrition, movement, sleep, and daily routines, so you can lose weight in a way that’s realistic and sustainable.

Bonus #1: 1:1 Follow-Up Coaching Session (Subject to coach availability; must be scheduled within 30 days after program ends.)
Reflect, recalibrate, and map your next steps with a private 30-minute session—so you feel supported as you move forward.

Bonus #2: 3 Classes at Feel Good Space
You’ll receive access to optional in-person or online sessions that support hormonal balance, build functional strength, and help your body unwind from daily stress. These classes are designed to help you move with ease, reconnect with your body, and feel stronger — without the harsh, all-or-nothing workout energy.

Bonus #3: Hormone-Friendly Recipe Book
A comprehensive collection of 40+ nourishing recipes to stabilize blood sugar, reduce inflammation, and support your hormonal wellness (and taste buds!). + Kitchen Prep Handout to help you save time, reduce stress, and stock up on nutrition-boosting foods.

Bonus #4: Perimenopause Archetype Quiz
A guided, in-depth assessment designed to help you understand the exact pattern your body is currently in—based on how your hormones, nervous system, and metabolism are interacting. You’ll gain the kind of clarity that replaces months (or years) of guesswork, so you can focus on what actually works for your body.