4 Week Holistic Health Coaching Package with Kris

Join me for a four-week wellness coaching program that integrates both physical and mental health, focusing on Pilates-based training, incorporating a thoughtful approach to balance mind-body connection, strength, flexibility, and stress management.

Program Overview
• Duration: 4 weeks
• Frequency: 2 sessions per week (mix of Pilates, mindfulness, and active recovery)
• Target Goals: Improve physical strength, flexibility, mental clarity, and stress resilience
• Key Components: Pilates-based exercises, mindfulness techniques, nutrition guidance, journaling, and recovery strategies

Week 1: Foundation of Mind-Body Awareness

Theme: Building Core Strength and Mindfulness
Focus: Establishing a solid foundation in Pilates, learning to connect breath with movement, and creating mindfulness habits.

Pilates Sessions:
• Core Fundamentals: Focus on mastering basic Pilates movements.
• Breathing Techniques: Introduce diaphragmatic breathing and its importance in Pilates.

Mental Health Component:
• Mindfulness Practice: Begin each session with a short mindfulness meditation (5-10 minutes). Focus on body awareness, breathing, and tuning into the present moment.
• Journaling: Encourage clients to journal after each session.

Active Recovery:
• Incorporate gentle stretching after each session to promote flexibility and relaxation.
• Nutrition Tip: Focus on hydration and nourishing foods that support energy levels (lean proteins, whole grains, vegetables, and fruits).

Week 2: Building Strength and Flexibility

Theme: Enhancing Strength, Flexibility, and Stress Resilience
Focus: Deepening Pilates practice, incorporating strength-based exercises, and adding flexibility work.

Pilates Sessions:
• Intermediate Moves: Movement integration with breath work.
• Dynamic Movement: Work on slower, controlled movements and longer holds to challenge endurance and increase flexibility.

Mental Health Component:
• Stress Reduction Techniques: Add 5-10 minutes of progressive muscle relaxation or body scan meditation at the end of each session.
• Breathwork: Teach techniques like box breathing or alternate nostril breathing to calm the nervous system and reduce stress.

Active Recovery:
• Focus on mindful walking or gentle stretching.
• Encourage more frequent meditation throughout the week, not just after Pilates.

Nutrition Tip: Focus on anti-inflammatory foods (like omega-3-rich foods and antioxidants) to support muscle recovery and overall health.

Week 3: Empowerment through Movement

Theme: Empowerment and Mindset Shift
Focus: Integrating more challenging Pilates movements and deepening mental resilience.

Pilates Sessions:
• Advanced Moves: Incorporate exercises like The Roll Up, The Swan, Side Plank, and Teaser Progressions.
• Core and Back Focus: Pay special attention to strengthening the core and lower back through targeted exercises.

Mental Health Component:
• Visualization and Affirmations: Using visualization techniques with encouraging affirmations like “I am strong” or “I trust my body.”
• Self-Compassion Practice: Teach clients to notice any negative self-talk or limiting beliefs and replace them with compassionate, positive thoughts.

Active Recovery:
• Introduce foam rolling or gentle myofascial release techniques to aid muscle recovery.
• Mindful Walking: Encourage clients to engage in 10-20 minutes of mindful walking on rest days, focusing on body sensations and breath.

Nutrition Tip: Discuss muscle recovery and rest days. Emphasize protein intake post-workout and balance with micronutrients for muscle repair.

Week 4: Integration and Reflection

Theme: Holistic Wellness and Long-Term Sustainability
Focus: Integrating Pilates practice with daily life and maintaining mental and physical health beyond the program.

Pilates Sessions:
• Full-Body Flow: Create a full-body Pilates circuit that integrates all the movements learned over the past three weeks. Include a mix of strength, flexibility, and balance.
• Challenge Session: End the week with a session that challenges endurance, focusing on flow between exercises and holding positions longer to build stamina.

Mental Health Component:
• Mindful Reflection: Before and after each session, engage in brief reflections on progress made in both physical and mental aspects. Guide clients to notice improvements in flexibility, strength, and overall mindset.
• Gratitude Practice: Encourage a daily gratitude practice where clients write down three things they are grateful for each day.
Active Recovery:
• Gentle stretching to cool down after each session.
• Encourage a balance of activity with sufficient rest, as well as restorative practices like sleep hygiene and mindfulness.

Nutrition Tip: Focus on fueling the body for long-term wellness.

☆ Offers Free Discovery Call: No, but I am happy to answer questions via message
Session Type: Package of Wellness Sessions
Quantity of Sessions Included (for packages): 8
Price Per Session $: 75
Session Length (in minutes) : 60
Booking Timezone: Mountain Standard Time (MST) [GMT -7:00]
What to expect in a meeting: One on one training/coaching session designed to meet you where you’re at in your wellness journey.
Target Audience: Individuals
Ideal Age Groups:
Infants
Children
Teenagers
Adults
Seniors
Improvement Goals:
Cardiovascular Fitness
Eat Healthier
Energy & Vitality
Feel Better
Fertility
Healthier Relationships
Healthier Skin
Immunity
Longevity & Aging
Look Better
Mental Wellbeing
Physical Fitness
Weight Loss
Reduce Stress
Reduce Substance Use
Sexual Health
Sleep Better
Strength & Muscle
Sustainability
Vitamin & Supplements
Area Of Specialty: Fitness & Exercise
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Certifications: AFAA Certified Personal Trainer and Group Fitness Instructor, Certified Pilates Instructor, Certified in Mental Health First Aid, Certified Peer Support Specialist in Mental Health, Certified Health Coach and Certified Sports Nutrition Specialist
Years of experience: 19
Languages Offered:
English
Spanish
French
Italian
German
Portuguese
Arabic
Mandarin
Hindi
Bengali
Russian
Indonesian
Japenese
Korean
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