The Nourished Woman Essentials
Are You Ready to Finally Have More Energy, Less Bloating, and Feel Like Yourself Again?
Does This Sound Familiar?
You’re struggling with exhaustion and feeling overwhelmed in your daily life
You’re fed up with all the “fad diet” promises that never live up to your hopes
You have no idea where to start to create real change in your well-being
You’re done with restrictive diets that make you feel like you’re starving
You know it’s time to make you a priority…but you don’t know where to start.
Endless Trial & Error is Exhausting
You deserve more than “eat better, exercise more, and hope for the best.” The Essentials Program provides you with the structure, tools, and support to create simple, sustainable habits that bring back your energy and confidence, without another restrictive diet or quick fix.
Imagine Being Able To…
Enjoy your food and take pleasure in healthy, nourishing meals
Be the healthiest version of yourself
Have more energy than ever
Fit into your old clothes
Have a pleasure lifestyle that includes delicious food
Wake up every day feeling in love with your body & your life
No more “someday” mentality. No more fatigue, guilt, and shame.
Introducing…
A 12-Week Wellness Coaching Experience Designed to Help You
Turn Frustration & Fatigue Into Your Healthiest Life Ever.
What You’ll Walk Away With
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More Energy You Can Count On
Get through work, kids, and life without crashing by mid-afternoon or snapping at everyone around you. You’ll know how to fuel your body for steady energy all day long.
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Better Sleep (Finally!)
Fall asleep more easily, stay asleep through the night, and wake up without feeling like you’ve been hit by a truck. Imagine mornings where you actually feel rested.
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A Calmer, Steadier Mood
No more rollercoaster of snapping one minute and crying the next. You’ll have strategies to manage stress and support hormones so you feel more in control of your emotions.
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Food Freedom
Know what to eat without obsessing, second-guessing, or starting another restrictive diet. Enjoy food without guilt, and without endless “should I/shouldn’t I?” mental chatter.
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Practical Tools for Real Life
Recipes, action steps, and simple daily rituals that fit into your busy schedule. No more wasting hours Googling or trying to piece things together on your own.
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Consistency You Can Trust
A step-by-step roadmap that removes the guesswork and helps you stick with healthy habits long-term, so you don’t lose progress the second life gets busy.
What’s Included
12 Weekly Modules & Workbooks
Step-by-step lessons that keep you focused without overwhelm. With one powerful change at a time.
Action Steps You Can Actually Do
Each module comes with clear, practical steps, so you’re not just learning- you’re living it.
Recipes & Practical Tools
Easy, hormone supportive meals and tools that make eating well simple (without tracking, counting, or stressing).
Weekly Check-Ins with Me
Stay accountable and never feel stuck. I’ll check in each week to answer questions and celebrate your wins.
Your Lifestyle Blueprint
By the end of 12 weeks, you’ll have the tools, routine, and confidence to continue supporting your energy, hormones, and health long after the program ends.
Here’s How It Works
The Nourished Woman Essentials is a 12-week transformation created around what actually works, backed by science, strategy, and real-life support from a coach who has walked the path.
Most programs fail because they focus on only one piece of the puzzle. My 3-pillar method addresses all the areas women in perimenopause need to feel steady, energized, and confident again.
Pillar 1: Nourish
Food isn’t the enemy, it’s your secret weapon. This pillar shows you how to eat in a way that fuels your body, supports your hormones, and kicks bloat and stubborn weight to the curb, without the guilt, rules, or rabbit food. Pillar 2: Move
No more punishing workouts! This pillar is all about intentional movement that builds strength, supports your energy and cycles, and feels good (yes, rest counts too)Pillar 3: Restore
You can’t heal a body that feels unsafe! We focus on simple tools to calm your nervous system, improve sleep, reduce anxiety, and help your hormones finally find their rhythm. This Program is For You If…
You’re tired of feeling exhausted, bloated, or stuck in a body that doesn’t feel like yours.
You want simple, sustainable strategies that fit into your daily life-without crazy restrictions and overwhelm
You’re open to practicing small, consistent habits that lead to lifelong changes.
You’re willing to learn into the process with honesty, patience, and self-compassion
You value accountability and want support along the way, not just more information
This Program is Not For You If…
You’re looking for a quick fix instead of a lasting transformation
You’re not ready to make small, consistent changes in your daily routine.
You just want another meal plan without learning how to support your body long-term.
You’re not open to accountability or reflection- you prefer to go it alone.
You’d rather stay comfortable in the familiar, even if it’s draining you, than step into lasting change.
What You’ll Discover
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Module 1: Let’s Get Started
Feel clear and confident about what’s ahead, with a simple plan that makes the next 12 weeks feel doable instead of overwhelming.
Module 2: Goals & Intentions
Stay motivated and anchored by defining what truly matters to you, so you don’t get thrown off course when life gets busy.
Module 3: Nutritional Fundamentals
Learn fundamental nutrition concepts to gain a solid foundation in the best way to nourish and fuel your body.
Module 4: Hormones & Metabolism
Stop feeling like your body is working against you. Support your metabolism so weight, mood, and energy feel more balanced and predictable.
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Module 5: Stress
Reduce daily stress loads so your body feels less inflamed, your sleep improves, and you stop living in constant “survival mode”
Module 6: Nervous System Support
Feel calmer, steadier, and more in control of your reactions with simple tools that help you reset quickly when stress hits.
Module 7: Sleep & Health
Wake up rested, with deeper more refreshing sleep that fuels you energy, mood, and focus the next day.
Module 8: Your Cycle
Flow with your body’s natural rhythms instead of fighting them, so you know when to push, when to rest, and how to feel more productive and balanced. While also reducing or managing PMS symptoms.
Module 9: Movement & Active Living
Move in ways that leave you energized instead of exhausted, with less joint pain and more strength you can feel in daily life.
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Module 10: Food & Mood
Break free from the cycle of stress-driven snacking and emotional eating. You’ll learn how to use food to stabilize your mood, feel calmer and more in control, and enjoy meals without guilt or mindless eating.
Module 11: Body Image & Weight Loss
Let go of the frustration of chasing diets and obsessing over the scale. You’ll start building confidence in how your body looks and feels, focus on strength and energy instead of numbers, and walk away feeling more comfortable in your skin.
Module 12: Reflection & Integration
Celebrate your wins and leave with a personalized lifestyle blueprint so you can keep your energy, confidence, and consistency long after the program ends.
Rachel, 30
“For the first time in years, I actually wake up with energy. My PCOS symptoms have improved so much that my periods are regular again, and I’m not ruled by constant cravings anymore. I feel stronger, calmer, and more confident, without obsessing over weight loss”
Kate, 62
“In just 3 weeks, my cravings are under control, I have more energy for my job, and I’ve already lost weight steadily without feeling deprived. Even my digestion has completely changed for the better. I feel healthier from the inside out. ”
Jenny, 37
“I used to crash every afternoon and binge at night, but now I have steady energy all day and no longer need naps. By fueling my body properly, I feel balanced, clear-headed, and able to show up fully in my life and business”
✺ Frequently Asked Questions ✺
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The modules are designed to be short and doable, about 20-30 minutes each week. The action steps are built into your daily life, so you won’t be adding hours of “homework” to your schedule.
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Nope. This program is about freedom and balance, not rules. You’ll learn how to build meals that work for your body and lifestyle, without counting calories or cutting out all your favorite foods.
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Yes. While the program is designed with perimenopause in mind, the foundations - balanced nutrition, movement, stress support, and better sleep - apply to women at every stage of midlife.
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That’s the beauty of The Essentials, it’s not about overhauling your entire life overnight. Each week focuses on just a few simple shifts that layer together into lasting change. And with my weekly check-ins, you’ll never be left on your own. I’ll help keep you accountable and moving forward, even when life gets busy.
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Yes. I know investing in your health is a big decision, which is why The Nourished Woman Essentials can be paid in full or split into manageable monthly payments. We’ll go over the exact options on your connection call so you can choose the plan that feels right for you and your budget-without added stress.
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That’s exactly why I created the Essentials. Most programs overwhelm you with information or unrealistic rules. This one keeps it simple. step by step, so you can build confidence and consistency. No starting over on Monday.
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The Essentials includes weekly check-ins with me for accountability, but no private coaching sessions. If you want personalized support, custom protocols, and DNA testing, that’s what my Project program is for.
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You’ll leave with your lifestyle blueprint and all the tools you need to keep going on your own. And if you decide you’d like more ongoing support, you’ll have the option to continue with me monthly.
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Absolutely. The Essentials is designed as a standalone framework, but some women choose to add extra 1:1 sessions or DNA testing for more personalization. If you’re curious, we can chat about the best fit for you during your connection call.
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Both programs are designed to help women in perimenopause rebuild energy, reduce symptoms, and feel like themselves again- but the level of support and personalization is very different.
The Essentials is a 12-week framework. It gives you a step-by-step roadmap, weekly resources, and check-ins to help you build consistency and confidence with nutrition, movement, and stress support. It’s perfect if you’re looking for structure and accountability.
The Nourished Woman Project is a 4-month, high-touch experience. It includes DNA testing, private coaching sessions, unlimited text support, and a fully personalized protocol based on your body, symptoms, and goals. This program is for women who want deeper answers, tailored strategies, and ongoing guidance to create lasting transformation.
In short: Essentials gives you the framework. The Project gives you the personalization, testing, and coaching to uncover your root causes and create change at the highest level.
