From CONFUSED to CONFIDENT
12-weeks signature 1-on-1 coaching programme
This is a 12-week private coaching program. It is perfect for you if you want to change your health and lifestyle, but just don’t know how to get there.
For 12 weeks we will focus on you. We will make long-term positive changes and incorporate new healthy habits so you can live an independent, confident, active, healthy and happy life.
At your own pace, we will respond to your individual needs and make you the best version of yourself.
You’ll receive a bundle of tools, strategies and exercises to help you implement a healthier lifestyle. It’s all designed to help propel you towards your ultimate vision and trigger massive results in your daily life.
This is your 12-week roadmap to a healthier, fitter and happier life full of energy and new quality of life.
Weekly coaching, lifestyle plans, access to healthy and simple recipes, a healthy introduction to movement and mindfulness, and lots of tips and tricks that will guide you to success.
Sessions are centred around nutrition as well as mindset. Often we understand what we have to do intellectually, but have difficulties applying it in real life. We will work together on both areas – Mind & Nutrition to address and eliminate the unavoidable obstacles that prevent us from reaching our goals.
“When you start taking care of yourself, you start feeling better, you start looking better, and you start to attract better. It all starts with you.”
What do we cover during the 12-weeks program?
Week 1: Health & wellness assessment
We start with a comprehensive health & wellness assessment to identify areas for improvement, establish your starting point, and set goals. We will discuss the results of your test(s), and set you up for success with the necessary steps – whether that’s nutritional support, stress management, movement…
Week 2: Nutritional basics – back to the roots
I want you to not only understand the WHAT but also the WHY behind nutrition, Once you understand the why – why certain foods are good or bad – you will be more motivated to either incorporate or eliminate them from your lifestyle. You will learn how to feel confident in making the best nutrition choices for YOUR body. We will cover why local and seasonal produce is always the safest bid.
Week 3: Gut-brain connection
Health starts in the gut. Almost every so-called dis-ease has its root in the gut. Not many people are aware that our gut spans from our mouth to the very end of the elimination tube!! We will explore the gut-brain connection and discover how to nourish your microbiome not only for optimal digestion, brain and mental health but also for better skin, balanced hormones and much much more…
Week 4: Sleeping Habits, Breathwork, Mindful Movement
I will handhold you to understand how to optimize your sleep habits for better rest and rejuvenation, as well as the importance of breathing correctly for stress management. We will explore what role the movement plays in our life and its impact on the human body & brain. We will find the movement that works for you and suits your needs.
Week 5: Water & Cellular Health
We will cover the importance of water for the human body, the correct absorption, as well as the role of bioelectricity. Did you know that every cell in our bodies – bones, skin, nerves, muscle – has a voltage, like a tiny battery? We will explore this topic. We will delve deeper into cellular health, and the importance of a healthy cellular membrane – the cells are the smallest units in our body, and they are there to take in nutrients from food, take in hormones like thyroid hormone, insulin, etc. and our life depends on them! If there
Week 6: Nutritional labels
We will cover the WHY as well as the HOW to read and understand nutritional labels of products and gain confidence on how to choose the foods that are most beneficial to our one & only body. We will also touch on the ingredients of your personal hygiene products.
Week 7: Food combinations
We will learn HOW to prepare/choose the perfect meal that will nourish us, and leave us satisfied for hours without deprivation!
Week 8: The role of nutritional supplements
We will learn the importance, as well as HOW to choose, WHY to choose the particular ones, and WHAT nutritional supplements to add to our wellness routine to benefit our beautiful bodies and life. We will also dive deep into your current supplementation.
Week 9: Positive mindset & Self-love
We will dive deep into how to cultivate a positive mindset and overcome limiting beliefs and negative self-talk
Week 10: Toxins & hormonal health
We will talk about personal hygiene products, as well as environmental toxins we are all surrounded by day-in and day-out, and learn how to limit exposure to improve our overall health
Week 11: Routines that help
We will delve into the science of habit formation and develop strategies to create healthy routines that stick.
Week 12: Time to Celebrate
Together we will celebrate your achievements, review your progress and create a sustainable plan for ongoing wellness and self-care.
After each live coaching session, you receive a written follow-up on what we covered, so you can always come back to it whenever you need.
Plenty of handouts will be available for you to print out and use to make the new healthier lifestyle choices easier.
Whatsapp and/or email support in between the sessions. The maximum response time is 12 hours.
Let me ask you a few questions:
When was the last time you put yourself first?
How do you really, but really feel?
How is your sleep? Do you wake up well-rested and ready to rock the day??
Are you truly tired of all the advice out there? Feel confused about what to eat and what not to eat?
How is your mood? Do you sometimes feel like having a ride on an emotional roller coaster?
Do you ask yourself a question how will you feel in 10 or 20 years?
When was the last time you had a really deep conversation about your health?
If you could change one thing about your health, what would it be?
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Could one powerful conversation change your life?
Let’s talk.
“The goal is to make the majority of your decisions good for your body & mind.”
~ JACQUELINE M. WOOD
about the blog
SMOOTHIE AND SUNSHINE is a blog designed for you to successfully implement healthy daily habits to leave you happier and emotionally and physically healthier. One step at the time. Healthy body = Healthy Mind.