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What We Offer

  • Group health coaching gathers a small cohort with shared goals or challenges to work with a trained coach on sustainable behavior change. Sessions blend evidence-based coaching, peer support, and practical skills to align actions with personal values.

    • How it works

      • Intake & goal-setting: Brief intake to identify values, habits, health history, and priorities; set 1–3 measurable, values-aligned goals.

      • Orientation & agreements: Establish norms (confidentiality, attendance, communication, feedback) for a safe space.

      • Structured sessions: Weekly or biweekly meetings (commonly 6–12 weeks) with check-ins, focused teaching, guided activities, skill practice, and action plans.

      • Skill-building & tools: Practical tools—goal-setting, habit design, self-monitoring, stress management, sleep routines, mindful eating—with real-time practice and troubleshooting.

      • Peer support & accountability: Members share wins and barriers; coach facilitates reflection, individualized guidance, and mutual accountability.

      • Midpoint & final reviews: Periodic progress checks, goal adjustments, and final focus on maintenance, relapse prevention, and next steps.

      • Optional extras: Private check-ins, handouts, tracking templates, recorded lessons, or a moderated online community.

    Cost-effective: Spreads coach time across participants, making quality coaching more affordable.

    Community & support: Encouragement, diverse perspectives, and peer strategies boost motivation and adherence.

    Shared learning: Everyone benefits from others’ questions and experiences, so common issues are solved once for all.

    Reduces isolation: Hearing others’ struggles lessens shame and self-blame.

    Accountability & momentum: Regular group meetings create external accountability and sustained progress.

    Broader perspectives: Exposure to more coping strategies and solutions than 1:1 alone.

    When 1:1 is better

    • Highly personalized plans needing frequent individual adjustments

    • Privacy concerns or discomfort sharing in a group

    Types of group sessions

    Coaching groups can target specific health areas, for example:

    • Chronic disease management: Self-management, meds, nutrition, activity, and care-team communication for diabetes, hypertension, autoimmune and other long-term conditions.

    • Stress & resilience: Stress-reduction, cognitive reframing, boundaries, time/energy management, and daily resilience habits.

    • Sleep hygiene: Routines, environment, stimulus control, scheduling, and behaviors to improve sleep and daytime function.

    • Weight & healthy eating: Values-based goals, mindful eating, portion strategies, activity integration, and sustainable habits.

    • Movement & physical activity: Realistic, enjoyable routines, barrier solutions, progression planning, and daily movement.

    • Holistic wellness: Integrates nutrition, sleep, stress, movement, and values for overall lifestyle change.

    What to expect as a participant

    • Balanced learning, reflection, and action: Interactive sessions with sharing, listening, practice, and between-meeting experiments.

    • Personalized attention in a group: Coaches give tailored suggestions and brief individual check-ins when included.

    • Practical, values-driven goals: Leave each session with specific, achievable actions tied to your values.

    • Peer support: The group helps troubleshoot setbacks and celebrate wins.

  • We offer personalized 1:1 health coaching in two straightforward packages to help you make meaningful, sustainable changes aligned with your values:

    • 3‑Month Plan

      • Best for focused, short‑term goals (kickstarting a new routine, improving sleep, beginning a nutrition change).

      • Weekly or biweekly coaching sessions, individualized action plans, accountability check‑ins, and tools to help you build momentum.

      • Designed to create clear habits and early wins you can build on.

    • 6‑Month Plan

      • Best for deeper, long‑term transformation (weight management, stress resilience, sustained lifestyle shifts).

      • Regular coaching sessions, ongoing accountability, progressive habit design, and space to adjust strategies as you grow.

      • Allows time to explore values, overcome setbacks, and embed new behaviors for lasting change.

    Both plans include:

    • A values‑based approach tailored to your priorities

    • Practical, realistic strategies you can apply to daily life

    • Support, encouragement, and accountability between sessions

    • Flexible scheduling to fit your life

    If you’d like, I can help you choose the right plan based on your goals and current habits.

  • Transform the way you use food to support your health with a compassionate, practical program designed for people living with—or working to prevent—chronic disease. This package combines a plant-based pantry makeover, an in-home cooking lesson, and a guided grocery tour to help you build sustainable habits that fit your life, values, and medical needs.

    What’s included

    • Plant-Based Pantry Makeover (virtual or in-home)

      • Personalized assessment of your current pantry and fridge.

      • Guidance on which items to keep, swap, or remove based on evidence-based nutrition for chronic conditions (diabetes, heart disease, autoimmune conditions, hypertension, etc.).

      • A tailored shopping list of nutrient-dense staples, shelf-stable swaps, and convenient whole-food options to support blood sugar balance, inflammation reduction, and heart health.

      • Easy, budget-friendly meal building blocks and storage tips to reduce waste and increase convenience.

    • In-Home Cooking Lesson (2-3 hours)

      • Hands-on cooking session focused on simple, flavorful plant-forward recipes targeted to your health goals (e.g., low-glycemic breakfasts, heart-healthy dinners, fiber-rich snacks).

      • Techniques and time-saving strategies to make healthy cooking approachable (batching, one-pan meals, seasoning, plant-based protein prep).

      • Modifications for food preferences, allergies, and medical requirements.

      • Take-home recipe card(s) and a practical prep plan for the first week.

    • Guided Grocery Tour (in-person or virtual live shop)

      • Walk-through of the store (or guided online shopping) to decode labels, compare products, and choose the most supportive options for chronic disease prevention and management.

      • Focus on reading nutrition labels for sodium, added sugars, fiber, and saturated fat; choosing whole-food forms; and balancing cost with quality.

      • Personalized shopping list and meal-assembly suggestions based on your tastes, schedule, and budget.

    Who this is for

    • People managing chronic conditions who want to use food to improve symptom control, reduce medication burden where appropriate, and enhance overall well-being.

    • People at risk for chronic disease seeking practical steps to prevent progression through diet and lifestyle.

    • Caregivers or partners who support someone with special dietary needs.

    What you’ll gain

    • Confidence choosing and preparing plant-forward foods that support specific health goals.

    • A simplified, sustainable pantry and shopping routine that reduces decision fatigue.

    • Practical skills to turn evidence-based nutrition into everyday meals you actually enjoy.

    • A personalized plan that fits your schedule, budget, and medical needs.

    Booking & customization

    • Sessions can be scheduled individually or combined over a 4–6 week period for stepped implementation.

    • Options for virtual pantry review and grocery tour if in-person services aren’t available in your area.

    • Care plans coordinated with your healthcare team are available on request.

    Start using food as medicine in a way that feels doable and authentic to you. Reach out to schedule a free consult and tailor the package to your health goals and lifestyle.

Book a free 15-minute alignment call to find your path.