Weeks 1–2: Foundations & Fuel

Start strong by setting your baseline and realistic goals. Learn the fundamentals of balanced nutrition, blood sugar regulation, and meal timing. You’ll discover how to eat for energy, fullness, and satisfaction, no calorie counting required.

Outcome: Understand how to build balanced meals that fuel your day and stabilize cravings.

Week 3: Move Your Way

Movement looks different for everyone. Whether it’s walking, stretching, or light strength work, you’ll learn how muscle protects your metabolism and how to build a daily movement habit that sticks.

Outcome: Create a realistic routine that fits your life (even just 10 minutes a day).

Week 4: Rest & Recharge

Sleep is your body’s recovery system. Learn how your circadian rhythm, screen time, and bedtime rituals affect your hormones and hunger. Build a personalized evening wind-down routine that promotes better rest and recovery.

Outcome: Improve sleep quality and energy levels through simple nightly habits.

Week 5: Stress Reset

Discover the powerful link between stress, blood sugar, and cravings. Build a personal stress-management toolbox with breathwork, journaling, walking, and mindfulness techniques. Learn self-compassion strategies for those high-stress moments.

Outcome: Recognize your triggers and respond with calm instead of cravings.

Week 6: Emotional Wellbeing

Explore the emotional side of weight and health. Identify patterns of emotional eating and learn to shift from “all-or-nothing” thinking to a “next best step” mindset. Develop tools to navigate challenges with confidence and kindness.

Outcome: Build emotional resilience and improve your relationship with food.

Week 7: Stronger Than Before

Bring it all together—nutrition, movement, sleep, stress, and mindset. Reflect on your progress, celebrate non-scale wins, and design a sustainability plan for long-term success.

Outcome: Leave with a personalized blueprint to maintain your results.

Week 8: Wrap-Up & Next Steps

Reflect, reset, and celebrate how far you’ve come. You’ll leave with renewed energy, confidence, and clarity on how to continue your wellness journey.

Outcome: Feel empowered, supported, and ready to live stronger than before.

Program Includes

• Weekly 30-Minute Individual Virtual Coaching Sessions – 1:1 personalized guidance and accountability

• Community Support via our Community App encouragement, connection, and motivation with a community of like-minded individuals

• Optional Body Composition Appointment for local participants (Lethbridge & are)