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The Vibrant Woman Life



The Vibrant Woman Program is a transformative 12-week self-study program that will provide you with key insights and tools to make changes and take your life to a happier, healthier and more vibrant level. Once you are enrolled in the program you will have access to the entire program. For each week you will have a work-book with exercises, tips and information that will guide you through each of the topics of this ultra comprehensive lifestyle-guide. 


In week one we are taking off to an empowered and exciting start with a Prep Week module where we identify your “why” and set you up for success. You will take your first action steps and journal prompts, learn simple mindset hacks to lay a strong foundation, and gain step-by-step strategies for making a plan, clearing space, and craving out the time for this program and the changes ahead!​


Module One: The Foundations of Wellness

In this module, we start looking at some foundational habits such as:


  • 6 steps to developing a transformative journaling practice

  • How to take stock of your wellbeing with the Wheel of Wellness exercise

  • 5 secrets to setting effective health & wellness goals


Module Two: Nutrition Fundamentals


In this module, you’ll learn the fundamental nutrition concepts that will give you a solid grounding in the best way to nourish and fuel your body. From there, I will help you find simple ways to begin moving your eating habits in the right direction so you can achieve better health goals! You will also receive:


  • A 5-Minute Guide to the 6 Essential Nutrients

  • 12 Superfoods to add to your diet

  • Discover In-Season Foods That Benefit your Health and Budget

  • Assessment Exercise: Your Relationship with Food


Module Three: Stress


In this module, you’ll learn about the symptoms of chronic stress, and some simple strategies for reducing stress in your life. Stress affects everything: mood, skin, digestive system, metabolism, immune system … so it’s crucial to manage this element of wellness. You will also learn:


  • 6 Signs of Chronic Stress— and how to permanently defuse it

  • 5 minute Stress Assessment

  • 15 simple ways to stress less

  • The secret to breathing exercises that really do work

Module Four: Hormones & Metabolism


Despite what we’ve long been told, losing weight is not a simple matter of “eat less and exercise more”. Often the real key to losing weight, gaining energy, and improving mood lies with your hormones. Here you'll learn about:


  • the 3 key hormones involved in metabolism & weight loss

  • the connection between hormones & weight

  • 6 effective strategies for balancing hormones (3 dietary strategies & 3 non-dietary strategies)

Module Five: Body Image & Weight Loss


In this module, we will take a deeper dive into the topic of weight loss and specific strategies for losing weight … but I will help you do this from a place of self-love (not self-loathing) and without dieting. You will learn:


  • How to create affirmations that actually work

  • Journal prompts to encourage deep reflection on your body image

  • 9 simple ways to cut back on sugar

  • 10 ways to lose 10 lbs: effective weight loss strategies

Module Six: Food & Mood


In this module, we explore the connection between food and mood and I’ll help you with some specific strategies to curb emotional eating and eat more mindfully instead. You'll learn:


  • The biological connection between food & mood

  • How to recognize the signs of emotional eating

  • The 3 key ways food impacts your mood

  • 8 strategies for developing a healthier relationship with food

  • A step-by-step guide to practicing mindful eating

Module Seven: Sleep Wellness


Getting a good night's sleep is one of the most important things people can do for their overall health and well-being. In this module, I’ll guide you to improving your “sleep wellness”. You'll learn about:


  • The impact of sleep deprivation on health & wellbeing

  • The surprising connection between diet and sleep (and what to do about it)

  • What you need to know about caffeine (and 7 ways to manage caffeine intake)

  • 5 key sleep habits to improve sleep quality and ensure improved health

Module Eight: Movement & Active Living


In this module, I’ll help you get moving! I will help you adopt strategies for making exercise a habit and creating a plan that works for you and your lifestyle. You'll learn:


  • How to create a personal exercise plan you can stick to

  • A revolutionary new way of approaching exercise that embraces pleasure and makes it easy to stay active

  • 8 tips for using an exercise journal to solidify your habits

  • Mindset strategies to encourage an active lifestyle

Module Nine: Self Care


This module is designed to help you see what is truly possible when you start to prioritize self-care, and attend to your WHOLE self on the mental, physical and spiritual levels. You'll learn:


  • What is self-care and why is it important?

  • Tips for creating a personalized self-care plan

  • How to build an empowering morning ritual

  • Easy-to-adopt habits and routines such as Self-Care Sundays

Module Ten: Relationships


In this module, you will learn how to boost your health and happiness by paying attention to your social wellbeing. You will adopt some strategies for building supportive relationships and strengthening your sense of community. You'll get:


  • A Woman’s Guide to Friendships

  • Effective Communication in Long-term Relationships & marriage

  • The 5 love languages

Module Eleven: Happiness


In this module I’ll be helping you consider the happiness-health connection, and I’ll give you a number of strategies to boost your happiness and enjoy an improved quality of life. You'll learn about:


  • 8 key benefits of happiness

  • 10 things you can do each day to enhance your happiness

  • How to build a gratitude practice (12 simple strategies)

Module Twelve: Celebrate & Plan Your Next Chapter


As with any journey, it’s important to look back and reflect as well as look forward towards your goals. With this final module, I’ll guide you to celebrate, review progress, and make plans for what’s going to come next. You'll create:


  • Journal prompts so you can reflect on the journey and celebrate how far you have come

  • A framework for looking forward and creating “next level” goals

  • Affirmations to help you reach the next stage

  • A step-by-step action plan


  • COMPREHENSIVE 12-Week Vibrant Woman Coaching Program

  • 1 Workbook for each Module (12 total)

  • Essential Nutrients Guide

  • Relationship with Food Assessment

  • Stress Assessment

  • Effective Weight-loss Strategies

  • Step-by-Step Guide to Mindful Eating

  • Personalized Self-Care Plan

  • Mindset Strategies for an Active Lifestyle

  • Gratitude Practice Guide

  • Step-by-Step Action Plan

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