1:1 HEALTH COACHING
WE SPECIALIZE IN GETTING YOU RESULTS
Find one of our health coaches near you in Chicago or from anywhere in the world with our online Health, Nutrition and Fitness Coaching programs.
WHY IS OUR HEALTH COACHING STYLE UNIQUE?
We take personalization to the next level. Every VRHC coach has the knowledge and experience to support you in areas left unturned by generic programs and many other health coaching relationships. We’ll evaluate what got you here to help give us insight into what we need to prioritize and support to improve how you feel and look.
Common support areas include: relationship with food, self-sabotage and self belief, body image, digestive issues and gut health, proper exercise and training selection, daily habits, cycle and hormonal imbalances, adrenal health and stress - all of which are components of how we help you optimize your metabolism.
Long term success is created by getting to the root of the cause (both behaviorally and metabolically) and building a strong foundation of habits that you enjoy. It is in this self investment that you will find your confidence improve, dedication grow, and mindset strengthen setting you up for lasting results.
No more yo-yoing! (Celebrations!)
And the best part about coaching? With comprehensive weekly check-ins with your health coach, open communication any time, and access to the client resource portal, you will ensure results last long after we’ve worked together.
Together we will defeat frustrations, create consistency and turn your weaknesses into strengths. All you need is the desire to change and we’ll provide the guidance, education, accountability and objectivity needed to do so (and not return back here ever again)!
We offer a complimentary “Get Unstuck” call so we can figure out your needs and what is the right path for your health journey.
HEALTH COACHING IS FOR YOU IF...
You feel defeated by the scale or frustrated with the response of your body.
You are unsure if you are actually doing what you should be to reach your goals.
You struggle with consistency and are tired of yo-yo-ing in weight. You are ready to learn about your unique body and how to sustain results.
You find yourself constantly restricting food, eating less, doing more and stuck in a cycle of discomfort mentally or physically.
You are tired of putting in efforts that seem to get you nowhere.
You don’t feel good. Your energy is lackluster, your sleep is inconsistent, you have cravings, you’re stressed, anxious or depressed, your digestion is less than optimal and yet you really want to lose weight, but can’t.
We are a holistic health coach service, offering coaching for your entire lifestyle; nutrition, fitness, motivation and health. We have worked with people from all backgrounds with a variety of goals, such as:
Wedding or event body transformation
Preparing for conception, optimizing pregnancy and recovering post partum
PCOS
Behavior change including consistency, self sabotage, food relationship, body image and follow through
Digestive, sleep and energy issues
Cortisol dysregulation
Hormonal imbalances
Perimenopause
New to focusing on health and fitness
Busy mom, busy career woman
Check out some of our testimonials to hear it from the women themselves.
Common Health Goals
I WANT TO LET YOU IN ON A LITTLE SECRET…
There is so much more to your goals than just calories and workouts. What YOU need is going to be different than what someone else needs (you’ve likely found this out by now which is why you are here).
You don't need another plan that takes up too much of your time, doesn't work, or brings you temporary results only to fleet the moment you stop being ALL in. Instead, we take into account your busy lifestyle, health history, current health discomforts, knowledge and goals to help you know what to prioritize so you can spend less time worrying about your health and weight loss and more time getting results.
Nutrition and fitness are only two components of the goals you have. While they are very important, they are not the only pieces to the goals you have. It is necessary to take into account your unique body, lifestyle and mindset - so you can see why a copy and paste plan will not maintain your results for the long term.
This is why 1:1 health coaching drives results so much faster. We work in a 4 phase approach to help you create sustainable results AND maintain them!
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1. Assess & Prep (the soil)
This is where other programs often miss the mark. In order to help you create results that last, we need to first evaluate what got you here. We use your health history, current fitness, nutrition, lifestyle behaviors, and how you are feeling - to begin to give us insight into what you need to change, prioritize and support to achieve desired outcomes.
*Skipping this step is often why results haven’t stuck around in the past. Most jump directly into restrictive diets and unsustainable training routines without properly assessing and preparing the body for change.
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2. Create the Foundations (the roots)
Next we’ll begin to establish the foundations and bring focus to your daily routines, nutrition and movement. In this phase, we help you build the strategies and systems you need to be able to improve follow through and consistency. You’ll learn about what foods are best for your body and goals, how to create a balanced plate, nutrient timing, and nutrition consistency. It’s here we often begin to see you start to FEEL better with improved sleep, less cravings, fatigue that lifts, managed stress and solid energy through those afternoon hours.
In this phase, we help you build the strategies and systems you need to be able to improve follow through and consistency.
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3. Optimize your Health & Metabolism via a Customized Approach (the bloom)
After you become consistent with the foundations we we’ll be able to see outlying factors that are standing between you and feeling and looking your best. This is where we may discuss obtaining lab work to help guide us more specifically on improving digestion and gut health, optimizing micronutrients and mineral status, improving your hormonal balance, supporting your adrenals and stress response and overall optimizing your metabolism.
The second half of Phase 3 belongs to optimizing your training and execution in exercise as well as reverse dieting (ensuring you are eating enough food).
*It is in these first 3 phases that you set your body up to ENSURE you will reap results from the efforts you put in to ‘diet’ without long term repercussions that lead you back here, again.
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4. Permission to Diet & Learn how to Maintain (the flower)
Being in this phase means that you have received the “permission slip” from your body and behaviors to start into a calorie deficit. You are here because you have created an adherence plan, your life is not in a stressful place and your health is thriving.
Dieting is usually a 12-18 week period. It is a strategic process that is very simple WHEN you have the behaviors and physiological state optimized FIRST (hence phases 1-3).
Dieting is NOT the end goal. The end goal is actually maintaining those results. No one wants to put in a whole ton of efforts only to lose them weeks or months later.
This is the final phase we lead our clients through which leaves them with the knowledge and tools to feel confident navigating their weight and health on their own!
What’s Included in 1:1 Health Coaching
Detailed intake process and intro video call consultation with your coach
Weekly check in’s for adjustments, education and questions
Open communication throughout the weeks and months via email, text and voice messaging.
Access to private client portal which includes all health and wellness guides and video resources to support your success
Supportive community group
Personalized Nutrition Plan – Depending on your knowledge base, lifestyle and desire, we’ll start at the appropriate level to make changes to your daily intake. Whether we utilize macros or use another method for choosing food sources and portions, the goal is always to support you in learning your body and a long-term approach to your nutritional habits.
(Optional) Personalized Training Plan – You are provided written training plans specific to the goal you have. Training plans will be adjusted every 4-8 weeks. You have unlimited video feedback support for learning form, execution and intensity.
Guided Supplementation
HOW TO GET STARTED
Step 1
Click fill out the application so we can start to get to know you and get connected.
Step 2
Once you submit the application, you will receive an email to schedule a discovery call within a few hours (check your spam).
If you didn’t preference a coach, we will review your answers and choose a coach we feel is the most optimal fit for you.
Step 3
On the call you’ll have the opportunity to ask questions, we’ll share our approach to your wellness and weight loss goals and inspire next steps.
Step 4
Once we both decide we’re a match to move forward, we’ll gather some more information about you and get started!
FAQs
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Sorry, the coaching services are not refundable. There is also a 3 month minimum and this too, is not refundable. This is why we jump on a call prior to purchasing to ensure you are ready and committed.
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Communication is via email, voice messaging and text on Whatsapp, as well as through our weekly tracker in Google Docs. While we have 1 specific day for check in each week, you are able to reach out throughout the week and each coach will share their specific hours they will return messages. We encourage you to communicate often. The more you are open and let us know what's going on, the better we can coach you. If at any time you have a question or concern, message and ask!
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We simply ask for 30 days notice so we have time to fill your coaching space and also help create a suggested plan of attack to help you stay successful going forward.
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Coaching is meant to help you learn how to integrate healthy living and goals into your life, and that includes travels! Each person is different and we may choose to co-create some strategies and help you plan for your trip or we may choose to back off on specific areas of focus. This is one area so many struggle with in reaching goals - meshing life and goals. We actually prefer you have some dates to travel so we can help teach you skills and educate you on ways to feel good while enjoying you and life!
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Nope! Coaching is 100% personalized, that includes where you workout. We will, however, let you know if we would recommend a gym type setting for you based on your mindset and goals.
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While we would LOVE to give you an exact time it will take you to reach your goals, it isn’t something we can accurately predict, here’s why: The reason this is hard to guesstimate is because there are SO many variables. For example, variables on your end:
• Adherence to the plan
• Intensity and effort in workouts
• Daily stress management
• Taking the necessary supportive supplements
• Functional underlying issues discovered
Then there’s variables at play which are less in your control but require behavior change and action:
• How much muscle you need to add
• How imbalanced your hormones are
• How out of rhythm your cortisol is • How long you have been dealing with gut issues
• How much fat you need to lose
• How long you have been under eating (intentionally or unintentionally)
What we CAN tell you is that if you put in the work and keep going in the right direction, you will get to where you want to be whether that’s 4 months or 2 years. We are here to help guide you, to be a source of information and a catalyst for transformation. We are here to help you dodge the misinformation and become better educated in what to do for YOUR situation and YOUR body, to meet YOUR goals. There are variables that WILL come up on your journey, we expect that, and we will help you ask the right questions and determine the right steps to navigate them and move you forward towards your goals.
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You’ll have more energy, more fire, and more drive to live your life in a way that feels good to you. You’ll have the tools you need to sustain the healthy habits you’ve created and you’ll have a renewed sense of joy in your life.
What are you waiting for? If you made it this far, you’re already committed.
Fill out this application and a member of our team will be in touch to book a discovery call with you.