Total Health FOundations
The gap isn’t knowledge. It’s follow-through.
Total Health Foundations is a 12-week private coaching container for midlife women who are done collecting information and ready to build a way of eating, moving, and living that still works when you’re tired – so you can lose weight, trust yourself, and stop having the same end-of-day conversation with yourself
- A personalized plan built on your real patterns (not the fantasy version of your week).
- A follow-through plan that accounts for midlife capacity, stress, and hormones.
- A reset method so one rough evening doesn’t turn into a five-day slide.
If This is You...
You have a plan. You actually like your plan. You’ve read the books, listened to the podcasts, and you could teach a class on protein and steps and “just be consistent.”
And then the day happens.
You get to the end of it tired, hungry, and overstimulated. You tell yourself you’ll work out after work… but you’re not that woman at 6:12pm. So you grab something while you’re making dinner. Maybe a glass of wine. Maybe a handful of “just something.”
Dinner happens. The day is still in your body. And after dinner, the negotiation starts:
“Just this once.”
“I deserve it.”
“I’ll be good tomorrow.”
Then you wake up the next morning feeling heavy – not just in your body, but in your head. And the worst part isn’t the food. It’s the quiet fear underneath it:
I don’t know if I can rely on myself.
If you’ve been living inside that loop, there’s nothing wrong with you. Your current approach just isn’t built to hold up at the exact moment you need it most.
Here’s how Total Health Foundation closes the gap between what you know… and what you actually do.
Pillar 1:
Diagnosis (no more guessing, no more self-blame)
We start with a clear look at your patterns and pressure points so you can see exactly what’s happening in your patterns – without judgment. You don’t need more willpower. You need a clear map.
Pillar 2:
Consistency (a “good enough” plan you can actually keep)
Next, we build a One-Page Daily Anchor and simple “busy day standards” so you’re not swinging between perfection and collapse. This is where you start proving to yourself that you can.
Pillar 3:
Follow-through skills (the part nobody teaches)
You don’t need another book, podcast, or set of rules. You already know what to do. We practice how to follow through on normal, messy days (not just the calm ones) so evenings don’t keep deciding for you.
Pillar 4:
Resilience (the Reset Protocol)
Because life will happen, reset is built in. You’ll have a simple reset plan so one imperfect choice doesn’t turn into a spiral. This is how consistency becomes your default.
How It Works
Here’s how we do this without turning your health into a full-time job.
Phase 1 (Weeks 1–2):
We stop guessing.
We start with a Systems Audit Intake and a personalized Systems Report, then do a 90-minute deep dive. You’ll leave with a 14-Day Bridge Plan (2–3 anchors, a step-down plan for busy days, and a reset practice) plus your One-Page Daily Anchor.
Phase 2 (Weeks 3–8):
We build skills for follow-through.
This is where we build the skills that make consistency possible: planning based on reality, handling urges without spiraling, and reading your signals (hunger, stress, fatigue) so you can choose on purpose. You’re building a system of health behaviors you can actually keep.
Phase 3 (Weeks 9-12):
We make it hold up in real life.
We see how your plan holds up on travel days, long weekends, social dinners, and weeks when work blows up. You leave knowing (from experience) that you can rely on yourself. Not with rules. With evidence.
What You Get
You’re not buying accountability. You’re learning how to follow through.
Here’s what that looks like in Total Health Foundation:
- A consistent weekly format that builds momentum
We start every session with wins, breakthroughs, and struggles – because women don’t quit when they can actually see their progress. Then we take what happened in real life and turn it into learning instead of self-attack. - A clear follow-through framework you can reuse forever
You learn how to set yourself up for success, follow your plan, and evaluate without being a jerk to yourself. This is how self-trust gets rebuilt. - Tools that make “busy-day consistency” possible
A One-Page Daily Anchor, step-down planning for chaotic days, and simple pre-decisions so you’re not improvising when you’re tired. - A Reset Protocol (because perfection is not the assignment)
You’ll know exactly what to do after an off-plan moment – so you can move on cleanly, not spiral.
Clients don’t describe this as “I finally found the perfect plan.” They describe it as:
- “Food has less of a hold on me.”
- “Evenings don’t run me anymore.”
- “Planning ahead for challenges was surprisingly effective.”
- “I didn’t spiral when I was off plan. I just… moved on.”
- “I’m calmer around food.”
- “I’m doing what I said I would do.”
That’s the real win.
Because when you build self-accountability, weight loss stops being a weekly drama – and starts becoming the natural result of skills that you’ve built, and habits you can keep.
You Might Be Thinking
Let’s name what your brain is probably doing right now.
“I’ve tried everything.”
Yes. And you’re tired. Because hope has been expensive – emotionally, financially, mentally. The problem isn’t that you didn’t want it badly enough. The problem is you’ve been trying to solve a follow-through problem with another information solution.
“I’m scared this won’t work for me.”
Translation: “What if I’m the exception?” That belief is brutal… and it’s common. When you’ve broken enough promises to yourself, it starts to feel personal. This isn’t pass/fail. It’s skill-building. We don’t need you to be perfect – we need you to keep showing up and let the system adjust to real life as we go.
“If I’m compassionate with myself, I’ll stop trying.”
No. What actually happens is the opposite: when shame stops running the show, you become more consistent. Self-compassion here isn’t indulgence – it’s the ability to tell the truth, learn, and move on without punishing yourself.
A's to Your Q's:
Is this a weight loss program?
It supports weight loss, yes, but it’s not a “here’s your meal plan” program. Total Health Foundations focuses on follow-through: the skills that help you eat, move, and take care of yourself consistently enough that weight loss becomes a byproduct… not a weekly fight with yourself.
Do I have to track food, count macros, or follow a specific diet?
No. If tracking helps you feel grounded and clear, we can use it on purpose. If tracking makes you obsessive, anxious, or rebellious, we won’t. The goal isn’t perfect compliance – it’s making choices you can repeat in real life and trust yourself to follow.
What happens in the Diagnosis Session?
We look at what’s actually happening in your patterns (without judgment) and pinpoint where follow-through falls apart (and why). You’ll leave with clarity on what to focus on first. If Total Health Foundations is the right next step, I’ll tell you. If it’s not, you’ll still leave with a clear path forward.
Here’s a Link to the Diagnosis Session Page
I’m worried I’ll “fail” again. What if I don’t follow through?
That fear makes sense – especially if you’ve been living in the start-over cycle. This work isn’t built around perfection. It’s built around clean resets and honest adjustments. You’ll learn how to evaluate what happened, change the plan without self-attack, and keep going, so one imperfect day doesn’t turn into two weeks of “screw it.”
I’m insanely busy. How much time does this take?
This is built for women with real lives. We set “busy-day standards” and make sure your plan still works when your schedule is tight and your brain is fried. You’re not adding a second job — you’re removing the mental load of improvising health decisions when you’re already exhausted.
What’s the difference between this and “standard coaching”?
Most coaching gives advice and assumes you’ll execute it. Here, the focus is follow-through. Each week we look at what worked, what didn’t, and what real life exposed, then we build the next skill around that. It’s not cheerleading. It’s learning how to keep your word to yourself.
You leave with a repeatable weekly rhythm you can use long after coaching ends.
Do you cover exercise too, or is this mostly about food?
We cover the whole picture: eating, movement, rest, stress patterns, and the decision-making that drives all of it. The point isn’t doing everything perfectly. The point is becoming the person who follows through – even when you only have 20 minutes.
I’m in peri/menopause. Will this still work for me?
Yes, because we’re not trying to force your midlife body into a 25-year-old plan. We work with your current capacity, energy, stress load, and signals. This isn’t about extremes. It’s about consistency that’s realistic now – and self-trust that comes from lived evidence, not willpower.
What if I’m taking a GLP-1 medication (or considering it)?
You can still do this work. Medication may change appetite and cravings, but it doesn’t automatically build follow-through, clean resets, or habits that last. If meds are part of your world, we work with that reality – and keep the focus on the skills that hold up long-term.
How do I know if Total Health Foundation is right for me?
If you’re smart, capable, and you genuinely know what to do, but your follow-through collapses when life gets stressful, you’re in the right place. The best next step is to schedule a Diagnosis Session so we can map what’s happening and choose the most effective path forward.
Here’s the proof you’re different:
You planned for a full workout.
You only have 20 minutes.
And you still follow through.
Not because you’re suddenly more disciplined – because you have a system.
You accept the reality of the day.
You evaluate quickly and cleanly.
You adjust the plan without self-attack.
And you do the 20 minutes you can do.
No “might as well skip it.”
No guilt.
No spiral.
One imperfect day doesn’t take your whole week hostage anymore.
That’s self-accountability in real life.
And it’s what Total Health Foundation is built to create.
You don’t need more pressure. You need a better way to follow through.
Schedule a Diagnosis Session and we’ll look at where things are slipping, and why – then outline the follow-through framework that will actually hold up in your real life.
If Total Health Foundation is the right next step, I’ll tell you. If it isn’t, you’ll still leave with clarity you can use immediately.
Safe. Simple. Effective. Healthy Habits for Life.
Services
Diagnostic Session
Total Health Systems Audit
Private Coaching
Group Coaching
Corporate Speaking
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