Rooted in Joy-12 week signature program
What if your joy didn’t depend on your job, relationship, or bank account?
Rooted in Joy is a powerful 12-week coaching experience designed for women who are ready to stop surviving and start thriving—from the inside out.
This is your space to finally release burnout, rediscover your worth, and rise into the woman you were always meant to be.
Here’s What You’ll Experience Over 12 Transformational Weeks
Week 1: MODULE 1: INITIAL ASSESSMENT. HYDRATION
Initial assessment: (10 things on a Scale of 1-10: i.e. Sleep, weight, pain, energy, mood, cravings, bloating, stress, skin, etc. 1= worst; 10 = best. Aim for 10-point increase! )
- measurements
- Health history
- current general wake and sleep times - determine eating window (less than 12 hours)
Wake time
Sleep time (8 hours before)
Dinner time (3 hours before)
Breakfast (12 hours or more after last meal)
- Client's goals and why do they want these results.
Action Step:
water intake - 1/2 body weight in oz.; increase water 2 - 4 liters
guide of green light foods/ red light foods given to guide shopping
wins ... win of the week (nightly ask - what was the favorite part of today)
photo food journal for self x 7 days (increase mindfulness)
determine eating window (less than 12 hours)
establish a bedtime
Week 2: MODULE 2: NUTRITION BASICS
- Stock up on green light foods
adding whole foods ✔️
"crowd out"
- Eliminating red light foods
Eliminating processed foods
Eliminate known foods that don't feel good to you (Observe)
common offenders: gluten, sugar, dairy, alcohol, allergens
Find substitutes
- Basic Guidelines
1/2 plate of vegetables
healthy protein at every meal
make extra for dinner to have for lunch
Establish your eating window (12 hour or less)
Action Step:
Create a Healthy Morning Routine:
warm water with lemon in the morning
clean up breakfast
Week 3: MODULE 3: NUTRITION NEXT LEVEL
- Mindful eating
- eat at a table sitting down, ideally with a dining companion (classmate)
- no closet eating
- no eating standing in front of fridge/pantry; driving; at a computer; on phone
- don't eat angry; add in joy
- few deep breaths when plate is in front of you
- clean up lunch (big salad with protein or soup)
Action Step:
eat mindfully
make time for simple healthy lunches
Week 4: MODULE 4: MAKE YOUR CELLS HAPPY
-Energy, nourishment, hydration, and depletion
-Stress chemistry + exhaustion
-Simple, realistic wellness rituals for busy caregivers
-Body trust & interoceptive awareness
Outcome: Energy restoration begins at the cellular level.
Week 5: MODULE 5: STRESS LESS; LOVE MORE
- Love Elevator
- 15 min. meditation
- identify influencers
- responsibility for their "floor"/ journey
- breathing
Action Step:
win of the week
15 min. meditation (set snooze alarm early to start)
add in positive influencers
Week 6: MODULE 6: HALFWAY CHECK IN
- What's going well?
- How can we make it even better?
- What do we want to do differently?
- Optional custom topic
ADDITIONAL: Plug Yourself Into Spirit
Spiritual grounding during uncertainty
Trust, surrender, and emotional resilience
Practices for inner anchoring
Faith, intuition, or higher guidance (client-led)
Outcome: Clients feel held, not alone.
Week 7: MODULE 7: MOVE MORE
- move body in ways you love daily (at least 15 min. )
- increase activity (Pilates, dancing, yoga, walking, sports...)
- tracking apps
- improves immune system, circulatory system, nervous system
- boosts mood and mental clarity
Week 8: MODULE 8: SLEEP AS MEDICINE
- tips for great sleep
- sleep schedule
- tracking sleep
- gratitude
- sleep it off
Week 9: MODULE 9: REASSESS/ CUSTOMIZED
- additional topics or additional time on previous topics
- reassess (scale of 1-10)
- acknowledge progress
- record "Testimonial" of Q & A on zoom
- Set 1 year goals
- Ask if they would like to know what ongoing support looks like? (next time)
Week 10: MODULE 10: HEALTHY MOMENTUM & MINDSET
- Becoming the Next Level Version of You (1 -1.5 years to shift the identity)
- Breaking the habit of the old you ("terror barrier"/ "comfort zone"/ "the dip")
- Creating the habit of the new you (1 -1.5 years to shift the identity)
- 1 year goals - map out the plan - what is their best idea?
- pitfalls and challenges to doing this on their own
- outline your advanced program of ongoing support if they want.
Week 11: MODULE 11: GRADUATION CELEBRATION
- acknowledge how far they've come
- Celebrate
- answer any questions
- tentative start date for year long program next week
BONUS Week 12: Module 12: LIVING WELLNESS
- start year long program if they are continuing
- close account if not and answer any last questions
- Wrap up (last questions) or Ramp up (ongoing support)