Talk About Health And Wellness
About This Program
Overview: Fit + You: Phasing Into Your New Body is a holistic life coaching program designed to guide individuals—especially women—through the process of physical transformation while prioritizing mental and emotional well-being. This program stands apart from traditional fitness regimens by focusing not only on exercise and nutrition, but also on mindset, self-compassion, and sustainable lifestyle change.
“Fit + You: Phasing Into Your New Body"
“Fit + You: Phasing Into Your New Body” is a holistic, phased approach to fitness and body transformation that blends personalized exercise, nutrition, and mindset strategies to help you adapt to and embrace your evolving physique. This program is designed for individuals at any stage of their fitness journey who are ready to commit to sustainable change, celebrate progress, and build a deeper connection with their bodies.
The core philosophy behind “Fit + You” is that true transformation goes beyond physical appearance—it’s about cultivating self-awareness, resilience, and self-acceptance as you move through each phase of change. The program recognizes that every body is unique, and successful transformation requires a tailored, adaptable plan that evolves with your needs and goals.
Why Choose “ Phasing Into Your New Body"”?
Choosing “Phasing Into Your New Body” means committing to a journey that prioritizes your holistic health, personal empowerment, and lasting transformation. It’s about embracing the process, celebrating every phase, and building a lifestyle that supports your best self—physically, mentally, and emotionally.
- Sustainable, Long-Term Results
- Comprehensive Physical and Mental Benefits
- Community and Accountability
- Adaptable, Personalized Approach
- Focus on Health, Not Just Appearance
- Education and Empowerment
- Maintenance and Lifestyle Integration
Program Overview
Duration: 12 Weeks
“Phasing Into Your New Body” is a comprehensive, expertly structured 12-week fitness and transformation program designed to guide you through progressive stages of physical and mental growth. The program is divided into distinct phases, each with a specific focus, ensuring sustainable results and continuous motivation throughout your journey.
12-Week Program Structure
Phase
Base Phase
Focus & Objectives
Weeks 1-3. Establish foundational movement patterns, refine form and technique, and reset after previous routines. This phase prepares your body and mind for the challenges ahead by focusing on quality of movement and injury prevention.
Build Phase
Focus & Objectives
Weeks 4-6 Increase training intensity and introduce variations in tempo. Emphasis is placed on building strength, body control, and endurance through progressive overload and more challenging workouts.
Performance Phase
Focus & Objectives
Weeks 7-9 Push your fitness capacity and test your strength. This phase includes trackable strength assessments and higher-intensity sessions to measure progress and maximize performance gains.
Peak Phase
Focus & Objectives
Weeks 10-12 Focus on maintaining and challenging your new strength and fitness levels. This phase incorporates advanced workouts, lifestyle challenges, and encourages you to solidify habits for long-term health and vitality.
Key Features
• Progressive Overload: Each phase gradually increases in intensity, ensuring safe adaptation and continuous improvement.
• Variety and Adaptability: Workouts are regularly updated, and the program can be performed at home or in the gym, making it accessible for all fitness levels.
• Holistic Approach: In addition to strength and conditioning, the program often includes mobility, core work, and optional cardio sessions for comprehensive health.
• Community and Support: Many programs offer group resources, online communities, and access to professional guidance for motivation and accountability.
• Trackable Progress: Regular assessments and progress tracking are built in, allowing you to measure your improvements in strength, endurance, and overall fitness.
Weekly Commitment
• Most programs recommend 4–6 days of training per week, with sessions ranging from 30 to 70 minutes depending on your level and goals.
• Rest and recovery days are included to ensure optimal adaptation and injury prevention.
Who Is This For?
• Individuals seeking a structured, phased approach to fitness and body transformation.
• Those looking for sustainable, long-term results rather than quick fixes.
• Anyone ready to commit to a journey of physical, mental, and lifestyle change.
In summary:
“Phasing Into Your New Body” offers a science-backed, phase-oriented 12-week journey that takes you from foundational movement to peak performance. By progressing through focused stages, you’ll not only transform your physique but also build the habits and mindset needed for lifelong health and confidence.
How to Overcome Emotional Eating Habits and Build Confidence In Wellness
Overcoming emotional eating and building confidence in your wellness journey requires a combination of self-awareness, practical strategies, and compassionate self-care.
Overcoming Bad Eating Habits
Overcoming bad eating habits—especially those rooted in emotional triggers—requires self-awareness, practical strategies, and ongoing support.
Based On Expert Insights And Practical Wellness Strategies
- 1. Reflect and Set Personalized Wellness Goals • Take time to assess different areas of your wellness—physical, mental, emotional, social, and more. Identify which areas need more attention and set realistic goals for the next 3-6 months that align with your lifestyle and values.
- 2. Establish Consistent, Intentional Habits • Consistency is key, but it doesn’t mean perfection. Intentionally set aside time throughout your week for wellness activities like exercise, mindfulness, or healthy eating. Small, regular steps accumulate into significant improvements over time.
- 3. Experiment and Find Enjoyable Activities • Explore different wellness practices to discover what truly resonates with you and brings joy. Whether it’s swapping running for yoga, trying new recipes, or changing your walking route, variety keeps your routine engaging and sustainable.
- 4. Prioritize Physical Self-Care • Focus on foundational habits such as staying hydrated, eating a balanced diet rich in nutrients, exercising regularly, and maintaining good sleep hygiene. These support your body’s optimal function and energy levels.
- 5. Incorporate Mental and Emotional Wellness Practices • Engage in mindfulness, journaling, positive self-talk, and stress-reducing techniques like deep breathing or meditation. Also, nurture social connections and seek support when needed to maintain emotional balance.
By regularly practicing these steps, you create a balanced, sustainable wellness routine that supports your overall health and enhances your quality of life.
Building Confidence In Your Health And Wellness Journey Is About Nurturing Both Your Body And Mind
- 1. Practice Self-Care and Mindfulness • Prioritize self-care routines that nourish your body and mind, such as regular exercise, balanced nutrition, adequate rest, and mindfulness practices like yoga or meditation. These activities enhance self-awareness and help you feel more in control of your wellness journey.
- 2. Set Achievable, Realistic Goals • Break larger health and wellness objectives into smaller, manageable steps. Setting and reaching realistic goals provides a sense of accomplishment and reinforces your belief in your ability to succeed.
- 3. Challenge Negative Self-Talk and Core Beliefs • Pay attention to your internal dialogue and challenge critical or self-limiting thoughts. Reframe negative beliefs into positive affirmations and practice speaking to yourself with kindness and encouragement.
- 4. Celebrate Your Successes—Big and Small • Regularly acknowledge and celebrate your achievements, no matter how minor they may seem. Keeping a journal of victories can help you recognize progress and boost your self-esteem on tough days.
- 5. Surround Yourself with Positive Influences • Limit time with people who drain your energy or undermine your confidence. Instead, seek out supportive friends, mentors, or groups who uplift and inspire you.
- 6. Embrace Mistakes as Learning Opportunities • View setbacks and mistakes as chances to learn and grow, not as reflections of your worth. This mindset fosters resilience and helps you approach challenges with greater confidence.
- 7. Maintain Healthy Boundaries and Practice Assertiveness • Learn to say no when necessary and honor your own needs and limits. Setting and maintaining boundaries is key to self-respect and long-term confidence in your health and wellness journey.
By consistently applying these steps, you can build authentic confidence, support your health and wellness goals, and foster a more positive, empowered outlook on your journey.
Explore Our Coaching Programs
01
Personal Empowerment Program
Gain clarity, confidence, and control over your life.
02
Career & Purpose Coaching
This program is tailored to elevate your career success.
03
Communication Coaching
This program focuses on build strong, fulfilling relationships
04
Health & Wellbeing Coaching
Help you achieve your fitness and wellness goals
05
Mindset & Resilience Coaching
Master your mindset to overcome challenges
06
Entrepreneur & Leadership Coaching
For aspiring entrepreneurs and established leaders
Your Journey, Our Support
we understand that every individual’s path to personal growth is unique. Our coaching process is designed to meet you where you are and guide you step-by-step toward the life you desire.
1
Discovery Session
This is where we get to know you—your goals, challenges, and what’s most important to you.
2
Creating Plans
Each session will focus on breaking down these goals into manageable steps
3
Ongoing Support
This is where we get to know you—your goals, challenges, and what’s most important to you.
4
Overcome
We’ll explore solutions and develop new strategies to overcome setbacks.
Personalized Coaching Plans
Choose the plan that fits your journey, and let’s start transforming your life today!
For College Women Only
We’re proud to contribute even 1% of every journey
Silver Package
$150/month
Ideal for those needing guidance with a specific area of their life.
- 2 personalized sessions (60 minutes each)
- Email support between sessions
- Goal-setting and action planning
Gold Package
$345/month
This package provides ongoing guidance and accountability to ensure sustainable change.
- 12 One-on-One Sessions (60 minutes each)
- Deep Dive Coaching Strategy
- Personalized Goal Setting & Action Plan
- Unlimited Email Support & Text Access
Diamond Package
$556/month
You’ll join like-minded individuals and learn, share, and grow together.
- 8 Weekly Group Sessions (90 Minutes Each)
- Weekly Worksheets & Actionable Insights
- Peer Support & Accountability
- Exclusive Access to Online Resources
Available payment methods are credit card, PayPal or SEPA direct debit (EUR only). All prices are exclusive of any applicable sales taxes such as VAT. Custom events and 10% of events for session extensions count towards your monthly page view limit.
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