Better health, faster through coaching that builds real momentum in 4 weeks

    Explore our foundational resources designed to help you build sustainable habits across Six key areas of health and wellness.
    Foundations of a Healthy Lifestyle

    Foundations of Health Create clarity on where to start when everything feels connected If you’ve tried to improve your health

    Substance Use and Health Promoting Choices​

    Substance Use and Health Promoting Choices​ Habits often exist for a reason. To decompress, transition, cope, or feel relief. Lasting

    Stress, Emotional Well Being and Coping​

    Stress, Emotional Well Being and Coping​ Stress is a sign that something matters. The goal is not to eliminate it,

    Social Connection, Fulfillment and Belonging​

    Social Connection, Fulfillment and Belonging Health is not built in isolation. The people you spend time with, and the roles

    Sleep and Rest​

    Sleep and Rest​ Sleep quietly influences everything. Energy, focus, recovery, mood, and stress tolerance all depend on it. When your

    Nutrition and Lifestyle

    Nutrition and Lifestyle Most nutrition struggles are not about discipline. They are about structure. Regular meals, a stocked kitchen, hydration,

    Exercise and Physical Activity​

    Exercise and Physical Activity Movement supports energy, mood, sleep, and long term health, but it does not need to look

    What makes this different?

    Most programs tell you what to do. Eat this. Move more. Sleep better. But telling someone what to do has

    What is the vision for yourself that feels just out of reach? — My Mission

    Most people don’t need more information. They need traction. My mission is to help people close the gap between knowing

    How do we achieve your vision for your health? — My Background

    Health coaching began with a question I couldn’t stop asking: Why do most people know what to do—but still can’t

    From the Blog

    What makes this different?

    Most programs tell you what to do. Eat this. Move more. Sleep better. But telling someone what to do has

    What is the vision for yourself that feels just out of reach? — My Mission

    Most people don’t need more information. They need traction. My mission is to help people close the gap between knowing

    How do we achieve your vision for your health? — My Background

    Health coaching began with a question I couldn’t stop asking: Why do most people know what to do—but still can’t

    The Daily Health Audit

    Fill out this self-assessment guide to help you identify what’s working well in your health habits and where there’s room for improvement.

    How would you rate your health?

    Sleep

    The following questions are about your typical sleep patterns.
    Are you satisfied with your sleep?*
    Do you sleep between 6 and 8 hours per night?*
    Do you spend less than 30 minutes awake during the night (falling asleep + awakenings)?*

    Social Connection

    The following questions are about how connected you feel to others.
    I feel connected to people who care about me.*
    I have at least one person I can turn to in times of need.*
    I regularly spend quality time with friends, family, or community.*

    Stress Management

    The questions in this scale ask you about your feelings and thoughts during the last month.
    In the last month, how often have you felt calm and in control?*
    How often have you felt confident about handling your personal problems?*
    How often have you felt that you can manage unexpected challenges effectively?*

    Physical Activity

    Please answer these questions based on your typical week.
    Do you get at least 150 minutes of moderate or vigorous activity weekly? (where your heartbeat increases and you breathe faster (e.g. brisk walking, cycling as means of transport or as exercise, heavy gardening, running or recreational sports)*
    Do you do muscle-strengthening exercises at least 2 times per week?*

    Nutrition

    The following questions are about your typical eating patterns.
    I eat at least 5 servings of fruits or vegetables most days.*
    I include whole grains and plant-based proteins in my meals regularly.*
    I limit ultra-processed foods and sugary drinks.*

    Avoidance of Risky Substances

    Please answer the following questions based on the past 12 months.
    I avoid tobacco and nicotine products.*
    I avoid binge drinking (more than 4 drinks in a sitting).*
    I do not misuse prescription or recreational drugs.*
    Based on your previous responses, what area of your health do you believe has the biggest area for improvement?
    What would be the next sign of progress for you with this area of your health?
    What action do you need to take to create that change?