Health Coaching

Programs + Packages
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As a holistic nutrition and wellness coach, I work one-on-one with clients on a range of health concerns such as weight loss, emotional eating, blood sugar balance, food intolerances, and increasing energy.

My programs are designed to provide clients with individualized attention based on their unique needs, concerns, and goals. I offer various levels of support, during which I work to empower clients with informative advice and instruction on how to make sustainable changes in order to achieve their vision of better health. 

 

Level 1: 3- and 6-Month Programs

  • Two hour-long meetings per month

  • Typed session notes with a full recap and additional information where applicable

  • Weekly check-ins

  • Unlimited email/text support

  • Monthly sample meal plans and recipes based on dietary preferences and needs

  • Book and other educational resource suggestions

 

 

Level 2: 3- and 6-Month Programs

  • Weekly hour-long meetings
  • Typed session notes with a full recap and additional information where applicable
  • Weekly check-ins
  • Unlimited email/text support
  • Weekly sample meal plans and recipes based on dietary preferences and needs
  • Book and other resource suggestions
  • In-home support (kitchen/pantry evaluations and clean-out; cooking demonstrations; grocery store tours). *For local clients only based on need

 

 

Session Packages

  • 4, 6, 8, or 12 individual sessions catered to you and your goals
  • Nutrition consulting and support 
  • Information and education pertaining to topics relevant to your needs (i.e. weight loss, metabolism, digestion, emotional eating, general wellness)
  • Tips, ideas, and suggestions on healthy habits and lifestyle maintenance
  • Assistance with cooking, recipes, meal planning and preparation 
  • Coaching on goal setting and achievement 
  • Book and resource suggestions for supplemental learning 
 

Bride-to-Be

Let me help take the stress out of getting wedding-ready. My bridal program is specifically tailored to you and your weight-loss goals. Through a nutrition-centered approach, you will learn to fuel your body in a way that nourishes you from the inside out, reveals your dream figure, and gives you that glow on your special day. The sustainable changes you make will last long after the bouquet is tossed and photos are taken.  

  • Bi-Weekly or Weekly hour-long meetings, depending on your needs
  • Typed session notes with a full recap and additional information where applicable
  • Weekly check-ins
  • Unlimited email/text support
  • Weekly sample meal plans, shopping guides and recipes based on dietary preferences and needs
  • Book and other resource suggestions
  • Free "couple consultation" for you and your partner if desired
  • In-home support (kitchen/pantry evaluations and clean-out; cooking demonstrations; grocery store tours). *For local clients only based on need
  • End of program action plan to maintain results and continue healthier habits

 

 

"During my three months of health coaching with Sara, I was able to reflect on my own health goals and really think about what I wanted out of my body. I now have a better understanding of what my body needs, and Sara gave me the guidance and support needed to reach my health goals!" 

- health coaching client, richmond va

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Program Phases

Introduction and Discovery Phase

Includes initial consult and at least the first month of your program. This is when I get to know you a bit better. We begin to peel back the layers of your daily routine, take a closer look at your nutrition, activity level, habits, tendencies and pinpoint those that might be hindering your progression towards better health.           

 

Education Phase

My goal as your health coach is to educate – share information that will help you achieve your goals. I want to help you to understand why current habits aren’t working for you, and which ones you could adopt and integrate to serve you better. You will learn about ways in which you can take back control of your health, so you feel empowered to make lasting changes. Duration of phase is dependent on your individual needs, concerns and goals.

 

Integration Phase

With my accountability and support, you will be able to start incorporating what you learned in the education phase into your daily life.

For some individuals (based on your health concerns and goals), this is also known as the “crowding out” phase. Instead of thinking in terms of elimination (foods, habits), look at it from the perspective of adding in those healthier alternatives. Eventually, by taking those small steps towards your overall goal(s), those healthier habits start to replace the old, less beneficial ones, eventually “sticking” to become your new normal!

Duration of phase is dependent on your individual needs, concerns and goals.

 

Maintenance PhasE

This phase is all about building confidence. You will start to really notice the changes you have made and reap the benefits. It’s important to remember that one’s health journey is never a straight path; there could be some natural regressions to old behavior (we all have them!). It is my goal during this time to help keep your eyes on the prize and moving forward. To focus on those victories thus far, no matter how small. Duration of phase is dependent on your individual needs, concerns and goals. Here is also when we may also create a plan for follow-up support if needed, after your program ends.