6 week Holistic Health Fundamentals Course + step-by-step lifestyle transformation
Empower yourself and those around you by gaining a foundational understanding of Holistic Health in the 6-week Empowered Nutrition Program! You'll apply the practices you're learning to an interactive meal plan that's personalized for you over the course of the program by Health Coach Sara Hoffman. Take control of your health, energy levels and cravings once and for all with this hands-on 6-Week Course and Lifestyle Transformation.
I became passionate about health and wellness when I began my own journey into healthier eating when I was maybe 15 years old and put myself on a plan to get healthier and lose some weight over the summer. My sugar addiction was starting to show up and I was not liking how I felt and therefore wasn’t comfortable with the way I was starting to look. I studied so much that fitness and health became a passion of mine, especially after my studies lead me to vegetarianism (mostly vegan). This required more effort, intention and nutrition knowledge to ensure I was getting adequate nutrition and I actually began eating more protein than I was before by including it in small doses everywhere I could. Luckily I was able to have a really fun experience with this going with my Mom to the grocery store on Sundays and trying all these new exciting foods! It was also a great way to cook in a way that revealed: cooking is really easy! This positive mindset about nutrition is what I strive to instill in my clients today.
In 2011 I became certified as a Health Coach through Integrative Nutrition which involved a holistic ideal and over 52 different dietary theories, from Ayurveda: the ancient Science of Life, to current trends around nutrition. It deeply ingrained the higher importance of food choice — not only for weight loss but for optimal health and happiness. Now I have taken 8 years one-on-one coaching experience and combined it into the ideal plan where you’ll learn the most important keys to healthy eating -- things no one had ever explained to me before!
When I started coaching I used a classic 6-month program but realized my clients were getting fast results and I was teaching them a lot in the beginning —- so I switched to a shorter more condensed 6-week program which has proved to be more effective! Each week is filled with action but also time to integrate what’s going on — keeping you engaged with the process the whole time. This program is complete with all that you need to implement dietary changes at any level that will help bring you to the highest level of optimum health. With all the tools I've provided, you'll have absolutely no excuse to not have positive momentum in your life around food - a perspective shift!
This program includes:
Assessment with Starting Meal Plan
6-Week Empowered Nutrition Course (access link supplied upon signup!)
6 Sessions (In person or over the phone)
Notes, slides and recommendation from each session
New Recipe Guide we’ll work into your meal plan each week.
Updated Meal Plan for each week
3-5 Personalized Handouts each week
Email coaching during your 6-week program
Grocery Lists and On-The-Road Guides to keep you “on track” even travelling!
Facebook Group Portal where you'll meet other like-minded individuals
Revitalize 3-Day Juice Detox Program
10-Day Elimination Diet Whole Foods Detox Program for Week 5
6-Week Food Calendar!
On top of all this, each session is packed with info to get you excited and taking action to eat healthy!
6-Week Holistic Health Fundamentals Course Curriculum
Week 0: Assessment + Starter Meal Plan (book now!)
At your assessment I will send you a flexible starter meal plan to help you with structure, portions and macro-nutrients.
If you decide to sign up, this will be the meal plan we will be working with to make more specific to you, your goals and your schedule, over the course of the 6-week journey! By the end of the “adventure” you’ll discover a way of eating that works ideally and optimally for you.
What to expect in your initial appointment:
-An in-depth assessment of your current health, your health history, eating habits, and body type, helping you to discover the weak links in your diet based on your goals.
-Personalized & easy to follow Starter Meal Plan that begins to help you create step by step changes.
-Assistance and accountability in creating your Weekly Fitness Regimen.
-Three specific action steps to take before I see you next!
-Get this all for free when you decide to join the 6-Week Empowered Nutrition Program (details below) for only $350.
If that was all you needed, just pay for the assessment and keep your meal plan and everything above to get you going in the right direction!
Book NOW and you’ll also get holiday themed recipes and strategies to set yourself up for success over the holidays!
WEEK 1 Perspective-Shift
Holistic Approaches that Will Change the Way you look at Food forever
This week focuses on your macronutrient intake: learn which are ideal carbs, proteins and fats to be consuming and how to get the most nutritional bang for your buck with foods that make up the majority of your diet! We will also focus on adding veggies at every meal per the meal plan and strategies for doing so with a focus on smoothies, breakfasts and snacks. We will also explore our first holistic dietary theory which is the acid and alkaline balance of foods.
(Look inside this chapter)
Includes:
Intro to Food Diary Process and Basic Food "Rules"
Recipe Guide: Smoothies and Breakfasts
Grocery List for Smoothies and Breakfasts
Goal Setting & Accountability Exercise
Food Theory 101, Raw vs. Cooked etc, Food Charts Classified
Calories, Macro Nutrients, Portions and Density
3 important diet approaches that will help you shift your perspective
Slideshow presentation and meeting recording to keep forever
3-5 Handouts for you!
WEEK 2 Empowered Eating
This week focuses on ideal carbs and grains, how to cook and incorporate them into your lifestyle! The recipe guide will help you create amazing bowls and lunches with a low-glycemic index. Fridge organization and apothecary of grains. Holistic Dietary Theory: Metabolic Type
+"SuperFood" & Micro Nutrient Library
+Recipe Guide: Bowls & Lunches
+Grocery List for Bowls & Lunches Recipe Guide
+Deciphering Food Cravings
+Food Replacements Ideas General Guide List
+Carbs & Glycemic Index, Gluten, Body Type Test
+3 New Nutritional approaches to focus on
Week 3: Organize Your Kitchen + Life for Success!
This week focuses on choosing ideal proteins for you and how to marinade and season them to taste delicious! We will also focus on preparation for going out of town, what to bring to a dinner party, and how to go out to eat and make healthy choices!
Feng Shui for the Fridge, Freezer and Pantry to keep you on point
+Kitchen Cleanout + Re-Organization Guide
+Basic Stock you should always have for the pantry
+Basic you should always have for the fridge and freezer
+Guide to Fast Food and Emergency switches
+Guide to Enjoying Social Calories
+Travel Guide (1-5 minute meals and how to be flexible/guilt-free)
+Strategies to Deal: Create a game plan to stay ahead of the curve for when you have to make switches here and there when you're travelling, working, or just living life having fun!
+Spices, Seasonings and Herbs
+Recipe Guide: Dressings, Marinades, Sauces & Dips
+Grocery List for Dressings, Marinades, Sauces & Dips
Week 4: Prepare to Detox and think about food scientifically
This week focuses on choosing healthy fats! You’ll also learn about food combining, sugar and inflammation. This week will introduce you to the cleanse documents and recipes and allow you to get mentally prepared for a week of elevated eating in the form of a whole food detox of your choice.
Holistic Dietary Theory: Ayurveda and Seasonal Eating
+Seasonal Eating + Body Type Test
+Food Combining for Optimal Absorption
+Sugar & Substitutes - Know your Options!
+Recipe Guide: Transition Diet + Detox Drinks - Prep for Elimination Detox
+Grocery List: Transition Diet + Detox Drinks - Prep for Elimination Detox
Week 5: Detox or Elimination Diet
This week provides you the opportunity to up the ante on your results with an elimination diet clean eating plan. You’ll also learn about juicing as a way to incorporate even more nutrition into your diet and we will explore a very healthy mindset around regular “detoxing”.
You can choose a 3-day or 10-day mini-program with varying intensity.
+Juicing 101 Explanation
+3-Day Juice Detox Program Meal Plan + Grocery List
+10-Day Elimination Detox Program Meal Plan + Clean Recipe Guide
+Juicing 101
+Recipe Guide: Juices and Drinks
+Grocery List: Juices and Drinks
Week 6: Expansion + Transition --> Open Session and Transition Diet explanation
This week brings you into the transition diet portion of the cleanse, and you’ll start adding foods back in as you please, while noting their effect on your body. We’ll also talk about mindful eating, the gut/brain connection, and what you can do to reduce toxins in your environment! We will also celebrate all your accomplishments and set future intentions on paper.
+Transition Diet Meal Plan to Incorporate Results from Elimination Diet
+All about your Environment: Skin Care and Cleaning Swaps
+Gut/Brain Connection Exploration
+Mindfulness and Meditation Exercise
+Final Combo Meal Plan
+Recipe Guide: Clean-Eating Desserts!!
+Grocery List: Clean-Eating Desserts!
Think this is the program for you?
Book your assessment to get a lot of personalized advice, your own started meal plan and a sneak peek into the private client portal for this program. It only gets better and better!
Not ready to commit but want to join my email list for later? You’ll get 15 Clean-Eating Holiday Recipes when you do!
Sign up to receive quarterly launch emails and the holiday recipe guide here.