Weight loss & menopause symptom relief start here.

The 5-Step Formula for weight loss & symptom relief is a program that provides you with all the components you need to lose weight & keep it off in menopause.  It includes recommended daily nutrition & and focus on water and weight-bearing activities.  It also teaches you to listen to your body's hunger and satisfied cues vs. counting calories or macros or going hungry.  It teaches you skills other programs miss, like how to get through a craving without eating, how to get past your excuses, how to eat less and how to eat slower.  The program and 1:1 coaching support helps you build the confidence you need to do this for life.   You also get tools such as Daily Food planners, monthly habit trackers, guides to help with cravings, sleep and easy recipes.  I provide everything you need to get started losing!

Weight loss varies from person to person, but you can lose 25+lbs in the 12 weeks of the program.  The important thing is that you're not white knuckling it through this program.  What you lose, you can keep off.  We're also tackling emotional eating & mindless snacking in coaching to help you with overeating habits you've had for decades!

We'll start you where you're at.  The most important thing we can do is increase your movement/activity level.  We can work up to weightlifting over time.  You are rapidly losing muscle mass.  Lifting weights is the fastest and easiest way to replenish that.  Your muscle is your biggest fat/calorie burner.  You'll lose faster and protect yourself from injury if you lift weights.  Don't worry.  You won't get bulky.  You can help yourself tremendously by lifting dumbbells 2 X / week for 30 minutes.

 No, your weight is your own.  I will never tell you how often to weigh or what you should weigh.  I will help you with any scale drama you have.

This is about getting to a sustainable weight that you feel good about. It's not about getting to the lowest weight possible and feeling miserable trying to maintain it.  The program is a lifestyle and helps you find peace and freedom with your weight and how it fits into your life.

 Definitely.  I help you get past your biggest fear---what happens when you come off of the drugs.  You'll learn valuable skills and we'll work to get to the root cause of why you're overeating.  You also learn new skills to handle trigger events and how to get rid of the habits that are no longer serving you. 

 No.  There are no products, food, supplements or equipment that you purchase on this program. If you opt to lift weights, you will need those or access to a gym.   The 12-week program shows you what to eat each day, and we focus coaching on the issues/roadblocks that you personally need help with.  It provides tons of support, accountability and all of the materials you need to be successful and to integrate this into your life long-term.  

Lists are what have always gotten us in trouble.  There are no off-limits foods on this program because restricting foods only makes you want them more.  We focus on getting in protein, fiber and fermented foods daily.  Then, we start you where you're at, to help you make better food choices over time.   

We don't need the same amount of calories every day.  Some days we need a lot less than you think, and some days you need a bit more.  When you eat to a number, you completely disregard the cues your body is sending you.  I teach you to be calorie-aware, but I don't want you to have to count them for the rest of your life.  

We eat all the time when we're not hungry.  This program teaches you to wait until you feel just a tiny bit hungry before you eat.  And we stop eating when you're satisfied, which is that point right before full.  We then tackle the 'why' behind why you're eating when you're not hungry and what to do instead.   I'll teach you my proven skills/techniques that help you get through those moments without feeling deprived or left out.  

The program includes 14 sessions.  One kickstart meeting, 12 weekly sessions and 1 follow-up session to ensure you're staying on track.  You can rejoin after your 12 weeks, or alumni can purchase one-off sessions or a pack of 6 sessions that can be used any time they need extra support. 

 No, while I have an Advanced Certification in weight loss, I am not a trained doctor or therapist who can help you with an eating disorder or with any kind of trauma.  There are many wonderful, trained professionals out there who can help, and I encourage you to work with someone who specializes in the help you need.