Master Your Mind and Body
For the person who has tried every diet under the sun, still feels out of control with their food and wants to gain confidence and feel good in their body once and for all.
This page will help you make an informed decision about whether or not this program is what you need.
Please note: I'm not here to convince you to sign up for coaching. The people who achieve the results they want are those who are ready, willing, and able to make this decision on their own.
I will give you everything there is to know about this program and if you feel this is something that you need to take your results to the next level, then I’m here to help you move forward.
If you have gone over this and decided that you need extra support talking through the program, please click the button below to apply so that we can set up a no obligation, free call.
It was 2pm on a random Tuesday and I was craving apple pie a la mode. (I don’t even like pie.)
Questions Like This Ran Through My Mind...
- Are my thighs going to be too big for the form fitting wedding dress that I dreamed about wearing?
- Why isn’t anything working? Is something wrong with me?
- Why can’t I just stick to the plan? I always end up binging mid-afternoon, vowing to be good the next day.
- Should I just accept the way my body is? Live with it?
I had tried every diet under the sun. I thought counting pretty little containers of food would be different. I mean, I felt like I had control. But someone else was still telling me what to eat and when.
And I felt frustrated and confused.
I wanted to see a toned version of myself in the mirror.
I wanted a flat stomach and thighs that didn’t rub when I walked.
I wanted to fit comfortably into cute clothes.
I wanted to have enough energy for the entire day and stop relying on an afternoon nap to get by.
And I REALLY wanted to feel free.
I used to be a serial dieter. I spent most of the 20s on some form of a diet.
But I knew that if I wanted different results, I was going to have to do something different.
It wasn’t until I ditched the fad diets and went back to basic science that I, once and for all, was able to get the body I had been dreaming of.
Balancing my nutrition through macro counting and focusing on sustainable self-care habits not only had me feeling confident in my dream wedding dress, but it also helped me throughout pregnancy and to get my body back after having a baby.
I took my lemons and made lemonade. And you know what the best part about making lemonade is?
Sharing it with others.
Master Your Mind and Body
WHY YOU NEED THIS PROGRAM
- You’ve been trying to lose fat, look more toned, feel stronger but no matter what you do, you don’t see any progress, and you’re frustrated by it.
- You are very confused by all the information out there, so you start and stop every new diet that someone else has tried. Or you are following a specific diet, but it’s really hard to stick to, especially on the weekends.
- You’ve worked with a nutrition coach in the past (in-person or online) but you didn’t feel like they set you up for long term success on your own.
- You’re consumed by what you eat. You feel like it controls you, and you have never really taken the time to figure out a sustainable plan that works best for your goals and your lifestyle. You want to free up space to think about other, more fun things that are happening around you.
“You just need to be in a calorie deficit.”
If you’ve heard this before...
Yes, there are MILLIONS of people who lose weight because of a calorie deficit.
And this CAN work for you… but only if you KNOW how to actually sustain healthy habits, overcome negative self talk, and focus on the QUALITY of your calories.
You can lose all of the weight...but if you don't know how to balance your nutrition for your goals, you will never experience the fat loss or “tone up” the way you want to.
This is why I have lost weight and am the strongest, most confident I have ever been in my life.
BTW- at some point, every person will need to consider their nutrition and mindset in order to stay healthy and active.
Solving These Problems
Master Your Mind and Body was created with the assumption you want to experience a body and mind transformation.
The good news is that when you start to take the steps needed to balance your diet, you'll actually be able to set yourself up for long term success.
Putting in the time and energy now will help you get the body that you want and keep it.
Maybe you have tried to do this before, or know how to balance your nutrition, but want more step by step accountability and coaching.
The important thing is that you now need to be upfront & honest with yourself. Even if you know how to get what you want, what is the gap? Why haven’t you gotten to where you want to be?
You can lie to others (if you want), but there is nothing more damaging than lying to yourself in this situation.
Solving Problem Number 1
You’ve been trying to lose fat, look more toned, feel stronger but no matter what you do, you don’t see any progress and you’re frustrated by it.
There’s probably two reasons this is happening.
1- You have eaten in a calorie deficit for a long time so you need to keep eating lower and lower amount of calories. And that makes you HANGRY. So before your body is even able to show you results, you throw in the towel.
2- You let the scale dictate your day. If it’s down, it’s a good day. If it’s up, it’s a bad day.
And if that’s the case, you aren’t consistent with daily goals. Instead, you are always inconsistent so it’s hard to see any long term progress.
Solving Problem Number 2
You are very confused by all the information out there, so you start and stop every new diet that someone else has tried. Or you are following a specific diet, but it’s really hard to stick to, especially on the weekends.
It’s funny. No two people look alike (maybe twins), but we assume that if we do the same things as someone else, we’ll start to get their body.
But what is right for one person may not be right for you.
And until you have nutrition goals that are set to your lifestyle, likes, and needs, you’re going to wind up frustrated and burnt out.
Solving Problem Number 3
You’ve worked with a nutrition coach in the past (in-person or online) but you didn’t feel like they set you up for long term success on your own.
There are a lot of coaches who don’t want you to know the secrets.
Because if you know the secrets, you will stop paying them.
But I am a natural-born teacher. I wouldn’t want my students to repeat a grade because I didn’t teach them everything they needed to know to move forward.
I believe in setting people up for success so that they can continue moving forward on their own. I explain the reasoning for all decisions, and I teach you how to move forward and make decisions on your own.
Solving Problem Number 4
You’re consumed by what you eat. You feel like it controls you, and you have never really taken the time to figure out a sustainable plan that works best for your goals and your lifestyle. You want to free up space to think about other, more fun things that are happening around you.
If you’re here, you’re already carrying a mental load of all the things going on around you.
The last thing you want to think about is FOOD. What to eat? How much to eat? The next meal.
The next party, etc. etc.
But if you work with a coach, the coach will help carry that mental load and keep you accountable and consistent and focused without having to obsess over your next move.
The goal is to create habits that become so automatic, you don’t have to think about them anymore.
“Tracking my food is going to take so much time, and I just don’t have the time.”
If you’re thinking this, you’re probably in the right spot.
Yeah. Tracking your food does take a bit of time and energy. At first.
But how much time have you spent starting and stopping a new diet? Stuck in a body that you don’t like? Spending your money on quick fixes that … eek, hate to say this but, wind up leaving you exactly where you were or worse off.
Once you bring awareness to what you’re eating, portion sizes, and how the food makes you feel…
You can’t unlearn it.
You can get the body and mindset that you want... but if you don’t know how to spend less than 1% of your day tracking your food, you’ll probably burn out.
This is why I have the body that makes me feel good, and I rarely have to track my food anymore.
How Master Your Mind and Body Solves These Problems
1. We build out the road map of your overall outcome goal, where you currently are and the next actionable steps you need to take to move forward.
2. You are taught to set a custom set calorie, macros, step, water goals to fit into your lifestyle and needs.
3. I break down and give you everything you need. There is no “guess work” or lack of clarity. If you have questions, you reach out and I will answer them.
4. If you reach your daily and weekly goals, you WILL see results. I will teach exactly what to look for.
How Master Your Mind and Body Solves These Problems
5. You will learn why I am making adjustments to your goals or not. So that in the future, you can decide this for yourself, without me.
6. Transformational coaching encompasses all levels of coaching: cheerleader, advice giver, accountability partner, teacher
7. I will have access to your food log to give you advice and accountability.
8. As self sabotage and road blocks come up, you will have access to me so that we can work through it together, specifically for you and your circumstance.
9. Introductory calls and virtual meetings can be set up in an as needed basis.
10. My support is like NO OTHER!!
“But What if People Judge Me?”
Wayne Dyer says, “When you change the way you look at things, the things you look at change.”
I know it can be frightening when you are trying to make a change. I mean, people can only meet you where they’re mentally and emotionally at, honestly.
But if the goal is to become a higher, better version of yourself, don’t you think that starts with surrounding yourself with people who are also living in that same type of energy?
Those are the people who want to see you thrive, to be happy, comfortable, and confident.
The more focus you put on positive things, the more those positive things grow.
Change can be scary, but the thoughts, actions, and feelings that got you HERE, will not get you to where you want to go.
And if you don’t solve the problems you’re currently facing?
It could cost you...
-> continued mental baggage
-> stress
-> anxiety
-> lack of self-confidence
-> weight GAIN
-> going through the same cycle of emotions again and AGAIN
-> always wondering “what if?”
-> trying another diet, gaining the weight back
-> wishing you would have started sooner
Why You Should Start NOW...
There are no discounts. There are no elements of "fake scarcity or urgency."
Anyone who wants to start can do so at any time.
But, people are starting & reaching their body confidence, strength, vitality, and energy goals.
Instead of waiting and then comparing yourself to others... take the leap and start now.
So how do I start?
- Fill out an application.
- I will be in contact with you to set up a call to go over your responses.
- If this is a right fit for the both of us, we will proceed forward.
Client Journey (6 Months) The CALM Method
CURIOSITY 1-2 weeks
This is where we get to know what your current habits are so that we can make adjustments that more closely align with your goals.
ACTION 3-12 weeks
This is where we decide what nutrition phase (cut, maintenance, reverse, or bulk) you will start in. You hit specific calorie and protein goals, tap into the mental aspect your big why.
LEAN INTO IT 13-16 weeks
You’re really in the groove of things. You learn how and when to make adjustments so that you can do this without a coach.
MASTERY 17-20 weeks
The goal here is for you to phase out of a whatever nutritional period you are in and to get to your maintenance. You want to stabilize your metabolism and learn how to intentionally eat what is best for your body.
Testimonial
She is a Working Mom Who Spends a Majority of Her Day Helping Others.
She Didn’t Recognize Her Body After Having Her First Baby and Felt Uncomfortable Looking in the Mirror. Her Clothes Were Tight and Uncomfortable.
She Wanted to Feel Good in Her Body Again, Fit Into Her Old Clothes, Be Able to Carry Her Stroller Up and Down Stairs to Her Condo Without Her Husband’s Help.
We Started Working Together 6 Months Pp.
Now She’s Maintaining a Toned Physique & Able to Fit Into Her Clothes Pp & Keep Up With Her Energetic Toddler.
Eats intuitively and maintained weight loss progress, only tracks to check in every now and then
Reversed back up to maintenance calories. 1900 calories; 90 grams of protein. Noticed patterns in emotional eating from everyday stress.
Went into a cut eating 1500 Calories; focused on Calories and protein; lost 15 Pounds in 12 weeks.
Started tracking food for curiosity. Realized she was eating more than her tdee which was causing her to gain weight.
Testimonial
Mom of 3, Working Full Time as a Teacher.
Wanted a Guidance & Customized Game Plan to Learn How to Eat Balanced Meals, Lose Weight.
Felt That Planning, Time, Boredom Were Her Biggest Road Blocks.
She Lost 10+ Pounds in 7 Weeks. Eats More Than She Ever Had.
Drinks More Water, Feels Energized, Cut Back on Coffee Intake, Models Positive Eating Habits for Her Children.
Will complete another cut once at maintenance for 3 months+.
Reversed to maintenance. Overcame emotional eating, shame around scale number.
Spent 16 weeks in a calorie deficit. We set a sustainable protein goal and focused maintly on calories and protein.
Tracked her macros for 2 weeks to gain clarity around her habits.
Testimonial
Single, Pcos, Low Calorie Diets for Many Years.
Wanted to Learn Better Ways to Take Care of Herself and Manage Habits.
Struggled With Feeling Discouraged & Binging Foods That She Avoided All Week Long.
Maintained Her Weight While Eating Double the Amount of Calories That She Was Eating.
Learned How to Eat 3 Meals a Day That Were High in Protein.
Learned What to Eat When She is Out All Day Working and Going to School.
No Longer Binges on the Weekend Because She Enjoys All Foods (Even Pb Cups) During the Week.
Felt confident in what foods to eat and how to fuel her body so that she was no longer binging on the weekends.
Developed meal plans for her lifestyle and busy schedule. Continued to eat more than ever before.
Spent 8 weeks at reversing calories to maintenance.
Tracked her macros for 2 weeks to gain clarity around her habits.
Here’s What My Clients Have to Say
More Client Testimonials
FAQ’s
You will be required to try your best everyday and reach out when you need support. (I will be reaching out but I can’t read minds, unfortunately)
You will be required to track your food for most of the 12 weeks, especially if you have not done this before. Breaks and habit tracking are also incorporated into the 12 weeks.
This is not a quick fix. However, I have coached clients who lose up to 10 lbs in a 12 week period. I have also coached clients who have doubled their calorie intake without gaining a single pound. It truly depends on your goal and your level of commitment to the learning process.