CLASSES & PROGRAMS

NOURISH YOUR ROOTS

8 WEEKS OF RADICAL SELF CARE AND NUTRITION SUPPORT

Next group starts

October 2021

For "NOURISHING YOUR ROOTS"

So many of us are over-stressed, under-nourished, under-slept and overweight.

We are not operating with a full cup anymore. But it's time to change that. Don't you think?

When we find ways to care for ourselves and keep our cup filled EVERY day, we can be our authentic selves, love more easily, be more productive at work, sleep better, feel better and enjoy this precious life of ours more.

Sometimes this isn't the time for extreme diets or demanding workout schedules.

It's time for radical self care. In other words, learning better self-regulation. Parenting yourself better.

Extreme diets and "boot camps" fail for a few reasons:

  1. There isn't enough support for long enough to make the new habits STICK.

  2. There is only attention to one aspect of health. Like diet or exercise.

  3. The approach is so extreme that it can't be sustained for the rest of the year. So you lose weight and do great DURING the program, but maintenance is the hard part.

That's why you are going to succeed here!

  • You will get regular support for 8 weeks. More than enough time to see the fruits of your efforts and create habits that will last. This group is your commitment to yourself.

  • This community will be here to catch you when you fall off the wagon so that you get back on right away. We EXPECT you to fall off now and then and that's OK. Without the support and accountability, it's easy to just feel like a failure and stop.

  • Here, we will focus on the whole person. Diet, exercise, stress reduction, and sleep will be the focus to create sustainable self-care routines you can maintain all year long.

  • And we will be supporting a LIFESTYLE, not a diet. Sure, we may suggest doing a short sugar-free challenge to kick the habit together. But the rest will just build habits and knowledge gradually.

And scroll down to learn about the 11 BONUS PRESENTATIONS by experts in sleep, pain, anxiety, fitness and more.

Here, you will get:

Two private 45-minute coaching sessions to help you customize your program (one to get you started, and a second to make a continuation plan),

  • An online platform to find all your modules to learn about nutrition, stress-reduction strategies and circadian rhythms.

  • Weekly live (and recorded for replay) group coaching sessions. (Date and time TBA)

  • Regular emails with videos and coaching materials to get you on track and keep you there.

  • Tasks to check off to stay accountable.

Price: $697 ( Early-bird price of $597 through September 20th). Discounts for current clients. Coupon codes available from health care partners like Ridgefield Family Medicine, Hudson Health and Battle Ground Healing Arts. 20% off for clients. 15% off for MOB Alliance members.

FREE REPEATS: You will get 12 months of access to your practice modules AND it is free for you to join all future classes. Yes, just keep joining us whenever you'd like some weekly support.

I hope you will join me. You can pay in full (using a coupon code, if you have one), or use a payment plan. Space will be limited to keep the group size just right.

For "NOURISHING YOUR ROOTS"

BONUS SESSIONS

FOR "NOURISH YOUR ROOTS"

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FITNESS: STRENGTH AND CORE WORK with Alta Acosta

Alta Acosta is a personal trainer and coach will be teaching us some basic core and strength workouts.

Alta owns Fitness Elevated and specializing in online fitness. She does both 1:1 coaching virtually and conducts regular virtual fitness classes over Zoom.

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CHANGE OUR THINKING to CHANGE OUR LIFE with Deise Clements

Deise Clements will walk us through her self-coaching strategies that can help us learn how to get to the root of changing the stories we tell ourselves and get clear on what we want.

Deise is a certified life coach who specializes in Marriage and Sex Mindset Coaching, helping people create better marriages. She also does general life coaching.

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REDUCE ANXIETY with Christina Cowgill

Christina Cowgill CH, CHBE, CRNA, RN is a Consulting Hypnotist, NLP Practitioner and certified HypnoBirthing Educator. She will be teaching us strategies to reduce our stress and anxiety.

Christina combines her skills to support her clients to experience less stress, overwhelm and exhaustion.

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REDUCE RELATIONSHIP STRESS with Jacqueline Holden

Jacqueline Holden MA, NCC, PMH-C will be teaching us about the Stress-Reducing Conversation based on the work of The Gottman Institute.

Jacqueline is trained in Gottman Method therapy and is a Bringing Baby Home Educator. She owns Holden Counseling and Education. She is also certified in Perinatal mental health and uses these tools to help families navigate transitions and challenges.

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SCHEDULING JOY with Michelle Lasley

Michelle Lasley is a healer, a coach, an essential oil expert, an artist, and marketing professional who believes we are all better together. She has a mission to heal womxn to heal the world. She will be teaching us to create our ideal schedule to bring more joy into our lives.

She conducts MOONCIRCIRCLES: a sisterhood meeting for full and new moons to help us connect with the changing energies and to use them, rather than fighting them.

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REDUCE TOXINS IN THE HOME with Krissie Lenahan

Krissie Lenahan MAT, NBCT is a Health Educator and Senior Ambassador with Pure Haven. She will teach us about strategies and products we can use in our homes to reduce the total toxic body burden for our whole family.

Krissie both sells and educates women on how to use new products to make the transition to a less toxic lifestyle easier.

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CHARTING YOUR CYCLE with Tara McCann

Tara McCann MS, WHC will be teaching us to the benefits of charting our cycle and show us how to get started with it.

Tara is a Menstrual Health Coach who helps women to use the power of their menstrual cycle to tune in to what their body needs and to work with their body instead of against it. Her clients track their menstrual cycle and use that information to make confident choices about their health, to get more done in their business and nourish themselves first.

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GROCERY BUDGET with Colleen Salchow

Colleen Salchow is the owner of Salchow Coaching. She will be talking about Money Mindset and introducing us to the idea of a "Zero-Based Budget" and how to create a grocery budget.

Colleen is a Ramsey Certified Financial coach who specializes in coaching teens and also financial tracking coaching and couples coaching.

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SLEEP BETTER with Brittney Stefanic

Brittney Stefanic MS will be teaching us more about making simple behavioral and environmental changes to get better sleep.

Brittney is the Founder and CEO of Sleeper Teachers Sleep Consulting. She has both a pediatric and adult sleep certification and runs a team of sleep experts helping the whole family get a better night sleep.

Nutrition 101: Metabolic Reset.

Online nutrition course provided asynchronously to you for 4 weeks.

Available to start anytime. Just register and it will begin automatically!

(Clients pay only $97 when I sign you up.)


This class forms the foundation of healthy eating. Here you will learn the "why", not just meal plans. I recommend it to nearly all my new clients. Just this class has resulted in people lowering their cholesterol, improving their energy levels, losing weight and finally understanding how food affects their mood and cravings.


For "METABOLIC RESET"

Do the Metabolic Reset any time on your own schedule and get started on healing to reverse or prevent:

Type 2 diabetes

Pre-diabetes/Metabolic syndrome

PCOS

Estrogen dominance

High cholesterol

High blood pressure

Hard to lose "spare tire"

Low testosterone

Fatty liver

Low thyroid

Adrenal fatigue


Work with me for a month! Learn how your metabolism works and work with your body instead of fighting it.

Nutrition 101: Metabolic Reset is a 4-week series provided online to do on your own schedule.

This class is designed to give participants the knowledge about how their own digestion and metabolism works so they are better able to make good nutrition and health decisions for themselves and their families. Topics covered are:

Class 1: Digestion and common digestive problems, microbiome and stress-reduction methods.

Class 2: Carbohydrate metabolism, blood sugar regulation, insulin resistance, energy regulation and diabetes prevention.

Class 3: Protein needs. Understand your needs, and how to get enough no matter what kind of diet your follow.

Class 4: Healthy fats and putting it all together. (There is some good news in here and a great chocolate pudding recipe!)

These topics will be connected to how to avoid diabetes, obesity and cardiovascular disease, manage a healthy weight, improve energy, avoid chronic digestive problems, getting the right amount of protein and carbohydrates, building a healthy microbiome and more. The class will not promote any particular type of diet other than one comprised mainly of whole and minimally processed foods. Participants should expect to take this knowledge and be able to navigate the complicated waters of health and nutrition trends.

Each week, you will receive an email with links to the hour-long presentation, the slides, handouts, and some recipes. At the end of each class, there will be recommended homework to help you integrate what we learn into your own life. For example, after the protein class, you will learn how to assess your own protein needs, assess how much you are eating and use the information provided to make modifications. This will give you concrete tools to start using right now to begin customizing your diet and start narrowing in on what works best for you.

I encourage my new clients to sign up for this, as it provides them with everything I would teach them one-to-one, but with more detail and for a real cost reduction.

This class is suitable for adults, high school students and interested middle grade students. I always recommend the whole household watch it so they can support each other in better health.

People wanting more support find it helpful to schedule an initial appointment with me before the class, then follow-up appointments after class 2 and class 4. But this can also be done independently.

FOR "METABOLIC RESET"

JUST BREATHE

A week of free instruction in breath work.


A deep breathing practice (also called pranayama) might be one of the

most important stress-reduction tools in your tool box.

Learn to come immediately to the present moment and reduce stress using the classic tool of breath work as taught to me by my teachers Dr. Shrikrishna and Dona Holleman.


Watch the replays on my Facebook page. Each class builds on the one before, so be sure to watch it in order.