Coaching · Two formats

One method, twelve weeks, the format that fits your life.

Both paths run the same Fuel · Move · Recover · Repeat method. The difference is who's in the room with you, and how often you and I are on the phone. Read both — then book a call and I'll help you choose.

Most chosen Format A · 1:1

The 1:1 Program

Private coaching with me, every week, for twelve weeks. The fastest path when you want a coach in your corner, not a cohort.

$2,400 USD · 12 weeks or 3 × $850

Weekly 1:1 call with me — 50 minutes, video or phone, your choice.
Voxer access Mon–Fri for in‑the‑moment questions and check‑ins.
Personalized fueling plan — protein floor, plate template, meal ideas tuned to your kitchen and your tastes.
Movement & recovery plan built around your knees, your schedule and your equipment.
Optional lab review — bring recent bloodwork, we'll talk through it together.
Two free follow‑up calls at months four and six, to help the habits stick.

Format B · Small group

The Cohort

A small group of 6–8 midlife women, same start date, same path. Coaching is the same; the difference is the company.

$1,250 USD · 12 weeks or 3 × $450

Weekly 60‑minute group call on Zoom — coaching, Q&A, accountability.
Two private 1:1 calls with me — one at week 1, one at week 8.
Cohort chat for the twelve weeks — quiet, kind, and moderated.
Shared fueling plan with personal adjustments — same template, your tweaks.
Movement & recovery framework with weekly group focus topics.
Alumni access after week 12 — a quarterly tune‑up call, included.

Inside the twelve weeks

What the program actually looks like, week by week.

We move one lever at a time. By week four you're eating differently. By week eight you're moving differently. By week twelve, the changes are the new normal — and you have a written plan for the months after.

Weeks 1 – 3

Chapter 01 · Fuel

Establish your protein floor, rebuild breakfast and lunch, and reduce the snacking architecture without restriction.

You leave with A protein floor in grams, three reliable breakfasts, a plate template, and a one‑page grocery framework.

Weeks 4 – 6

Chapter 02 · Move

Build the strength habit. Two short, joint‑kind lifting sessions a week plus a daily walking minimum.

You leave with A 30‑minute lifting routine (home or gym), a step floor that fits your schedule, and a four‑week progression.

Weeks 7 – 9

Chapter 03 · Recover

Sleep, stress and alcohol audit. The "feel like yourself again" work most plans skip.

You leave with A wind‑down ritual that actually works, a stress reset toolkit, and a written alcohol plan if you want one.

Weeks 10 – 12

Chapter 04 · Repeat

We turn the work into a personal operating system you can run for the next ten years — vacations, work trips, holidays included.

You leave with A written, one‑page personal plan; two scheduled follow‑up calls; and an open invitation to come back.

Fit, honestly

Before you book — is this actually for you?

I keep my client list small on purpose. If you read both columns and the right one feels closer to true, please don't book — I'll just refund you. There's no hard sell here.

This is for you if…

✓ You're a woman in your 40s, 50s or early 60s, and the old playbook isn't working.
✓ You're tired of plans that work for six weeks then collapse.
✓ You're open to lifting weights and walking daily — with no apps to count.
✓ You want a coach who's a phone call away, not a content feed.
✓ You're on a GLP‑1 and want the muscle and habit work to last when you taper.
✓ You're willing to give twelve weeks the attention they deserve.

This isn't for you if…

× You're looking for a meal plan, a macro calculator or a 30‑day cleanse.
× You want the fastest possible result and aren't interested in habits that hold.
× You're under 35 and looking for athletic performance coaching — not my lane.
× You're seeking treatment for an eating disorder — I'll happily refer you to a clinician.
× You'd like the work to be free of any structure or accountability.

Frequently asked

The questions you'd ask if we were already talking.

Including all the ones about money, time, medications and what happens if life falls apart in week seven. Anything missing? Bring it to the call.

How much is it, really? +

1:1 is $2,400 for twelve weeks, or three monthly payments of $850. The cohort is $1,250 for twelve weeks, or three monthly payments of $450. Both prices are in USD and include everything listed in the program cards — no upsells, no required supplements.

How much time per week does this take? +

Plan on 60–90 minutes of "coach time" each week (your call plus a brief reflection), and roughly 3–4 hours total for movement. Cooking time stays where it is — we work with how you already eat.

What if I have to miss a week (work, travel, kids)? +

You pause. The 1:1 calendar gets one free pause week built in; you can reschedule up to 24 hours ahead. Cohort sessions are recorded if you can't be live.

I'm on a GLP‑1 (or considering one). Will this work? +

Yes — increasingly that's who I'm working with. The medication handles appetite; my work handles protein, muscle, and the habits you'll want in place when you taper. I won't tell you whether to take it; I'll help you get the most out of the time you're on it.

Do you give meal plans? +

No. Meal plans don't survive a real life. You'll get a plate template, a protein floor, a grocery framework and a long list of meal ideas — and we'll personalize it together over the first three weeks.

Do I have to lift weights? +

Yes, twice a week, somewhere in the program. Strength is non‑negotiable in midlife — it's how you protect bone, metabolism and the body you want to be moving around in at seventy. The sessions are short, joint‑kind, and we'll work around any injuries.

What about thyroid issues / autoimmune / PCOS? +

I work with a lot of women managing thyroid, Hashimoto's, PCOS and insulin resistance. I'm not your endocrinologist — I'll coordinate with your medical team, not replace them.

Is this vegetarian / vegan / gluten‑free friendly? +

Yes to vegetarian and gluten‑free. Vegan is workable but harder to hit the protein floor on, and we'll talk through that on the fit call.

What's your refund policy? +

Full refund inside the first two weeks, no questions asked. After that we'll keep working — I'd rather help you finish the program than walk away from it.

I'm a man, or I'm under 40. Can I work with you? +

I keep my focus deliberately on women 40+ because that's who I serve best. I'll happily refer you to coaches I trust for other situations.

The next step is small

Twenty minutes on the phone. No pitch.

We'll talk through what's going on, which format fits, and whether this is the right next step for you at all. You leave with a clear answer either way.

Book a free 20‑minute call →