Holistic Health Coaching


What Is A Holistic Health Coach?

 
health coach colorA holistic health coach is “a wellness authority and supportive mentor who motivates individuals to cultivate positive health choices. Health coaches educate and support clients to achieve their health goals through lifestyle and behavior adjustments.” 

In other words, my job is to guide people to make simple changes that crowd out foods and behaviors that may be detrimental to their health.

Health coaching also includes finding ways to manage stress, incorporate exercise, interpret cravings, improve the quality of sleep, to name a few. 

 


What is Included a Holistic Health Coaching Program?

health coachingpngA typical coaching program is a 6 month commitment. It is highly individualized and may focus on any of the following, depending on the goals of the participant:

Eating habits (including pantry makeovers and grocery store tours)

Sleeping habits

Stress management 

Exercise habits

Spiritual habits

Goal setting

Lifestyle/Behavior Changes 

6 months gives the participants a chance to implement everything they are learning into a variety of situations, like season changes, holidays, travel, unexpected events, etc. 

During those 6 months participants would set up 12 coaching sessions. Each session will be 45-60 minutes long and can be over the phone or Skype. During each call we establish 1-3 simple changes to implement over the next 2-3 weeks. 

 

What A Health Coach Is NOT:

Not a Nutritionist: a nutritionist will generally give you a list of foods and recipes to eat, and a list of foods to avoid, based on the health issues you are dealing with. A health coach will focus on practical implementation of the good foods, while crowding out the ones you need to avoid. 

Not a Therapist: Therapists don't typically provide actions steps, or address foods that could be affecting your moods. Health coaches will guide you to experiment with how you feel when you eat different foods to see if/how that food may be affecting your moods. 

Not a Doctor: A doctor diagnoses health issues and prescribes medication based on that diagnosis. A health coach will guide you to change the habits that may be negatively affecting your health. 


Would You Like To Work With A Health Coach?

I will be officially starting programs in September (after Labor Day), but I am going to start scheduling coaching sessions now. If you are interested in working with me as a health coach, text me at 269-386-0238 and lets talk!

 

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 FREE Whole30 Meal Plan & Grocery Lists!

 

download nowWhat is the Whole30?

Whole30 is 30 days of removing certain foods that could be negatively affecting your health. These include grains, dairy, sugar and legumes. For 30 days we will focus on helping our bodies heal from any side effects these foods may cause. We will also break sugar addictions, gain massive amounts of energy AND lose weight!!

Is it challenging? Yes.

Is it worth it? ABSOLUTELY!

I have seen some RIDICULOUS results in the last year from people who have completed the Whole30 with me, including: 

- weight loss anywhere from 10-30lbs

- massive energy gains

- decreased digestive issues

- healthier skin, teeth and hair

- overall improved health. 

Many participants started out with the Whole30 plan to just give it a try and ended up making Whole30 their new lifestyle!

So before you blow it off and say there is no way you can do this, just give it 30 days. What do you have to lose?

 

What Will You Eat?3 ceramcor whole30 whatsallowed

Whole30 is a very simple plan:

Stay away from grains, dairy, sugar, legumes, alcohol, and processed foods.

Pack your diet full of meats, eggs, vegetables, fruits, and nuts.  

You can read all about it in detail on the Whole30 Website if you want more information. There are also several awesome books available HERE

download now

  

FREE DOWNLOAD!

4 Weeks of Meal Plans & Grocery Lists

All recipes are grain free, dairy free, sugar free, & legume free. If you have any questions, feel free to text me at 269-386-0238.

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Our Next Whole30 Challenge Begins In September!!

 

What is the Whole30?

Whole30 is 30 days of removing certain foods that could be negatively affecting your health. These include grains, dairy, sugar and legumes. For 30 days we will focus on helping our bodies heal from any side effects these foods may cause. We will also break sugar addictions, gain massive amounts of energy AND lose weight!!

Is it challenging? Yes.

Is it worth it? ABSOLUTELY!

I have seen some RIDICULOUS results in the last year from people who have completed the Whole30 with me, including: 

- weight loss anywhere from 10-60lbs

- massive energy gains

- decreased digestive issues

- healthier skin, teeth and hair

- overall improved health. 

Many participants started out with the Whole30 plan to just give it a try and ended up making Whole30 their new lifestyle!

So before you blow it off and say there is no way you can do this, just give it 30 days. What do you have to lose?

 

When Do You Start?

We have 2 start dates to choose from:

Tuesday, September 4th (the day after labor day)

Or

Monday, September 10th (the week after labor day)

 

What Will You Eat?3 ceramcor whole30 whatsallowed

Whole30 is a very simple plan:

Stay away from grains, dairy, sugar, legumes, alcohol, and processed foods.

Pack your diet full of meats, eggs, vegetables, fruits, and nuts.

You will receive a very detailed meal plan when you sign up, complete with a grocery list.

Each week will have recipes for breakfast, lunch, and dinner, as well sa a few suggestions for snacks.

 

 

Here's what you get when you join:

- A detailed meal plan including recipes and grocery lists

- 2 Different Workout options (See below)

- Body diagnostics before and after the challenge

- Daily "what to expect" emails

-TONS of support 

 

WORKOUT OPTIONS!

Every Whole30 participant has two ways to participate in workouts! Exercise is an important part of the Whole30 program, so we've made workouts a pivitol part of this challenge. 

Option 1 - For those who are local we have daily workouts at the Courthouse Athletic Center in Portage (Mon-Fri 5:30am, 6:30am or 9:00am)

Option 2 - For those who are long distance or who can't make the workout times we have an app with daily workouts for you to do on your own time. 

Ready to get started?

 

 

 

 

21 Day Boot Camp Challenge!

Are You Ready To Get Back On Track? 

 21 days to form a habit

 

Join Veritas Fitness for a 21 Day Boot Camp to get your health and fitness goals back on track. This is the perfect opportunity if you have been derailed by summer fun!!

And the best part? You can do this anywhere!! Each participant will receive a link to an app where they can access the workouts each day.

If you live in the Kalamazoo/Portage area, you can attend our workouts at the Courthouse Athletic Center. If you are long distance, or you can't make our workout times fit your schedule, you can use the app! Check out all the details and sign up below.

 

 

COST

$21 for 21 Days

 

START DATE

You decide!! Pick the date that works best for you in July or August!

 

LOCATION

 7365 S Sprinkle Rd, Portage (inside the Courthouse Athletic Center)

 

TIMES

Monday - Friday 5:30-6:15am (only 2 places available!!)

Monday - Friday 6:30-7:15am

Monday - Friday 9:00-9:45am

WHAT TO BRING

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Nothing is specifically required, but it helps to have good sneakers/tennis shoes (please carry in your workout shoes). Wear comfortable workout clothes and you may want to bring a water bottle and a small towel or rag (to wipe the sweat out of your eyes)  

 

BODY DIAGNOSTICS

This will consist of a weigh-in, body fat analysis and a before picture. This probably won't be your favorite part, but trust us that the results are WORTH IT!!

 

WORKOUTS

These workouts are designed for ALL fitness levels, whether you are just starting a workout program for the first time, or you are an old pro. We modify the exercises for each individual. Each day has a different themed workout and we stick to the same basic pattern (but the workouts are always different!).f61fd7134cb7a06426d9740adce081c8

Monday: lower body

Tuesday: upper body

Wednesday: core

Thursday: upper body

Friday: lower body or full body.

 

NUTRITION & MEAL PLANS

Eating right is an essential part of a healthy lifestyle and Veritas Fitness will provide you with the support you need to do that. Meal plans, complete with a grocery list will be provided for your convenience.

 

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Join the Keto Challenge!

 

Keto

 

Before I go into details about this challenge, and because Keto (like many nutritional styles) can be a controversial topic, let me start with a quick disclaimer: I am a firm believer in "Bio-Individuality," meaning that everyone has  different nutritional requirements to look and feel their best. 

Think about it: have you ever had a friend who absolutely rocked a diet, lost a ton a weight, and felt amazing? When you found out what they were doing you decided to try it, only to find that you hated it, didn't lose weight, and were just miserable all around. 

I know people who thrive on a vegan lifestyle, while others absolutely LOVE paleo. I know people who thrive on carb cycling, while others thrive on a high fat, low carb, keto lifestyle. They couldn't be more different, but just because a certain nutritional lifestyle works for one person, doesn't mean it will work for someone else. 

With that in mind, I have decided to do a series of 2-4 week challenges based on different nutritional styles. Hopefully, these challenges will help you find a nutritional style that works really well for you!

Here is a list of some of the monthly challenges we are going to do:

Keto

Vegan

Raw

Paleo (Whole30)

Vegetarian

Mediterranean 

Superfood

What Is Included In the Challenge?

 
Each month I will announce the next months challenge and start date. When  you sign up you will receive:

- A detailed meal plan (all REAL food!)

- A grocery list

- An invitation to join a special facebook support group for the challenge

- A link to download an app to use throughout the challenge. 

- Entry into a drawing to win a cash prize at the end of the challenge!

 
 

KETO CHALLENGE

Our first challenge is going to be a Keto Challenge. It will start June 4th and end June 29th. 4 weeks should give you a pretty good idea of how you feel and how your body reacts. 
 

What Is Keto?

The keto diet is a high fat, low carb diet that helps the body burn fat for energy. It was created to help people suffering from seizures. I actually have a friend from college who's daughter is alive today because of keto. Around the same time, it was discovered that this nutritional style was a great way to lose weight for some people, without dealing with the cravings that many diets cause. 

Keto has a breakdown of roughly 75% fat, 20% protein, 5% fat. It usually takes about 7 days to start working and it must be followed STRICTLY without cheating for the first couple weeks if you want to be successful. Here is a really detailed article explaining Keto: Ketogenic Diet 

 

What Will You Eat? 

The foods on this plan are ABSOLUTELY DELICIOUS! Here is a sample of a one day Keto meal plan:

- Breakfast: Bacon, eggs, sauted peppers and bullet proof coffee

- Lunch: Pesto chicken salad

- Dinner: A bunless hamburger with cheese and veggies

 

Join the Keto Challenge

 
 

Meal Prep Workshop Download

 

I'm so excited that you will be joining our Virtual Meal Prep Workshop! Please click the link below to download your meal plan and grocery list.

 

Recipes & Grocery List

Are You Sick of Feeding Your Family Fast Food for Dinner?

 

Do you have good intentions to make healthy meals for you family, but struggle to find the time for planning and prepping those meals?

Then join a Virtual Meal Prep Workshop!

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Fast food gets expensive and usually leaves you feeling awful. But what else are you going to do when you have so much going on and you don't have the time or energy to cook every night?

We all know we need to eat better.

We all know it is better for both our health and our wallets to eat meals prepared at home.

But we are all so busy, and unfortunately, our food choices suffer because of it.

Planning and preparing meals ahead of time can be the key to success, but where do you start?

 

RIGHT HERE!

crock pot freezer meals1As a personal trainer, one of my favorite things to do is help people with nutrition and meal prep, because I know it is a struggle for many families.

Once each month I do meal prep nights at my kids’ school. I prepare a list of recipes and grocery lists, then each parent brings their ingredients and we have a ton of fun prepping together.

I have received a ton of positive feedback, so now we are doing a virtual mealprep night using Zoom. This way, you can participate in a meal prep night no matter where you live, in the comfort of your own kitchen!

 

I can tell you from personal experience, it is a wonderful feeling when you know you have a busy day ahead and you can just dump one of these meals in a crock pot and not have to worry about finding the time and energy to make dinner that night!

 

How Does It Work?

Step 1: Sign up belowCrockpot Italian Beef Stew 2

Step 2: Download the grocery list and recommended tool list you received in the confirmation email.

Step 3: Collect your ingredients and tools.

Step 4: Log in to Zoom on the designated day and time from your phone or laptop using the link you received when you signed up. 

Step 5: Follow along and prep your meals! BTW, you won't be doing any cooking as we prep! Just chop, measure, and dump in your bag!

 

 5 Meals in just 1 Hour!

maxresdefaultIn just 1 hours you will have 5 amazing, healthy crockpot freezer meals prepped and ready to go! Imagine how much time this is going to save you!

All of our meals are grain free and dairy free, although you can choose to add grains and dairy (ex, serve the meals with rice or tortillas, topped with cheese)

FYI: Each grocery list is divided into two columns: prepping meals that serve 4-6 or prepping meals that serve 10-12. You can decide what works best for you and your family (or make enough to have leftovers for lunch all week!)

 

 

Here is a list of the meals we will make this month:

Red Pepper Chicken

Pork Chops & Apples

Spicy Beef & Broccoli

Slow Cooker Chili

Chicken Cacciatore

 

If this sounds like the perfect project for you, pick a date and click the link to sign up!!

Wednesday, July 11 at 7:30pm EST

Wednesday, July 25 at 7:30pm EST

 

 

Paleo Crockpot Freezer Meals

Crockpot Freezer Meals from Whole Foods vert

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Spend 6 Weeks With Us . . .

And We Will Personally Help You Get In Your Best Shape

While Still Enjoying Your Life and Having Loads of Fun!

 

YES, Help Me Transform My Body And My Mind!

HURRY! THIS OFFER ENDS FRIDAY, OCTOBER 27!

Over 98% Of Fat Loss Programs Fail…And It’s Not Your Fault!

 

Hey Friends!

Let’s face it: it is hard to stick to a healthy eating and exercise plan with super busy lives trying to cater to all the demands of life. Everywhere we turn there are tempting foods and drinks—from holidays, birthday parties and football games, we are bombarded.

When you add in the stresses of family and work, it makes it tough to squeeze in exercise and you have a recipe for disaster as far as our scales are concerned. The good news is that you really can lose fat and be successful with our proven transformation system.

 It will take some effort, but you will thank yourself a thousand times when reach your goals and you have no regrets!

 

WE'D LIKE TO HELP YOU DO IT...

When you spend a few hours each week with us this during this transformation challenge at Veritas Fitness, we're going to educate, motivate and inspire you to become the best version of you.

With our unique training system, simple-to-stick-to "PROVEN" nutrition program, entertaining education curriculum and social support group you'll get everything you need to stay on track...

and still have plenty of fun!

Oh, and we're also going to give you tons of amazing recipes that will support your effort in the gym, AND make you rub your belly and lick your lips too. ;-)

 

Here's how this amazing offer works:

1. Register to lock in your spot

(spaces are limited,especially at 5:30!).

2. Attend our Orientation (Thursday, October 26th at 7:00pm)

(besides getting to know more about you, this is where you get all the amazing information on our program)

3. Let us guide and coach you step-by-step using the proven system that has helped our members get in the best shape of their lives.

4. By the time the transformation challenge (literally) is over, you'll be looking, feeling and performing better than you imagined. 

 

Don't let life get you in the dumps by letting the pounds slip on...

 

ARE YOU READY TO CONQUER YOUR GOALS AND TAKE ACTION FOR YOURSELF?

 

Here's Exactly What You'll Get

When You Join Us For The Transformation Challenge

Þ    6-Weeks of Unlimited fat burning and body toning workouts! (These take place Monday-Friday 5:30am, 6:30am or 9:00am)

Þ    Pre and Post Program Fitness Evaluation 

Þ    A Customized Nutrition Plan to Follow

Þ    Unlimited Motivation, Inspiration and Accountability

Þ    Our AFTERBURN system so you can burn more fat!

Þ    Special Fat Loss Workshop

Þ    Guaranteed RESULTS

 

ONLY $139 or 2 Payments of $75

FAST ACTION BONUS ***Sign up by Friday, October 6 and start training NOW at no extra charge***

HURRY! THIS OFFER ENDS FRIDAY, OCTOBER 6!

 

Still Not Sure?

No Worries. Our Program Comes With A Money-Back Guarantee!

Here's the deal:

We're all about building relationships with satisfied customers and Members.

In fact, we strive to create Raving Fans.

So, if you're not fully satisfied with your experience with us, we don't want your money. In fact, we insist that you ask for a refund. We'll give you your entire $139 investment back and we can part as friends.

FAIR ENOUGH?

 

Join Us This Transformation Challenge For Only $139!

 

My Favorite Websites for Recipes

 

Here is a list of my go-to websites when I need new ideas for meals and snacks:

- www.chocolatecoveredkatie.com

- www.cleaneatingmag.com

- www.toscareno.com

 

 

Virtual Fitness Programs

 

Let's face reality. Sometimes you just don't have the time and resources to go to the gym and work with a personal trainer.  

 

But there is good news for you!

 

With virtual fitness programs you can work with a personal trainer from the comfort of your home or office. Check out the program options below for more details.

  

VIRTUAL PERSONAL TRAINING

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Our virtual personal training program was designed with busy mom's in mind. Simple meal plans, short workouts and lots of support from other moms! Check out the details of our FIT MAMA program HERE

 

 

VIRTUAL CORPORATE WELLNESS PROGRAMS

Workplace wellness

 

 

Healthcare costs are skyrocketing and one of the best ways to change that is through Corporate Wellness Programs! Click HERE for detials!!

FREE DOWNLOAD!

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Now busy mom's everywhere can lose weight and get into the best shape of their lives. During the next 28 days you will be able to lose weight, tone your muscles and improve your health dramatically!

 

With the help of "NO EXCUSES: A Busy Mom's Guide To Fitness" you will be able to:

 

no excuses

   - Fit a workout into even the busiest day

   - Learn 10 simple rules to improve your health AND your family's health

   - Try 20 healthy recipes that take less than 10 minutes to prepare

   - Learn simple techniques to improve your family's favorite meals

   - Use the planning guide to map out your success

   - Meet 3 AMAZING mom's who succeeded!

   - Receive weekly tips to keep you on track!

 

 

 

 

Here's what some of our Customers Had to Say:

"Great advice for improving the health of everyone in the family!! Easy book to read and the techniques are simple. You don't have to be a master chef or nutritionist to understand and implement these ideas."   ~Roadrunner

"Basic approach of fitness regime is doable for almost everyone. Common sense without the hype. Makes you feel like you can do it!"   ~Bookaholic83

"I just finished reading this short ebook (for which I am thankful), and already started implementing the easy to follow steps and tips. Thank you Mrs. Brockway!"   ~Ingrid Jimenez

"I liked the authors layout of doing short 4 minute exercises. Also great tips to slowly start adding these changes into your routine over 30 days."   ~Jennifer Koenig

"Not just a book for moms. I am a busy father of 3 and I will be able to implement all of the excellent suggestions In this book. Great read. I'm motivated as ever to get my family on the right track to a healthy lifestyle."   ~Charles Kuruzovich

"Easy to understand. Never heard of "tabata" but it's simple and not time consuming. love the simple and easy recipes."   ~Briones7086

"I was glad to see a book like this geared to moms. Loved the no nonsense approach to starting a healthier lifestyle. Very applicable to busy moms/ women with the short five minute workouts throughout the day. Would have loved to see even more recipes. Maybe that could be book 2?"   ~Lisa