You want to improve your health – for good.
I’ll provide the practical solutions and supportive guidance you need to get there.
Creating lasting positive changes in your health – whether that’s mental, physical, emotional, or a combination – involves more than a quick-fix diet or “deciding” that you’ll just exercise more (or go to bed earlier, or eliminate stress, or… you get the idea).
To create lasting change, you need:
- A clear sense of purpose and vision that will keep you motivated when the road gets rocky
- To rewire your brain to think differently so you can break away from limiting beliefs and change your behavioural patterns.
- A sustainable strategy for change that takes into account your body, mind and spirit and is based on your own context, personality, and needs
- Practical tools and resources that take away the overwhelm and make things feel more manageable
- A safe support system to keep you going (and help you course-correct when needed)
My coaching services are intentionally designed to meet every one of those needs – so that you’re set up for long-term success and change that truly lasts.
Here’s how the process works:
1. Mind-Body-Spirit Assessment + Report
Giving you a tangible, practical wellness tool you’ll be referring to long after our work together.
You’ll fill in a detailed questionnaire providing details on your history, lifestyle, and current physical and mental condition. Then we’ll meet for a 3 hour consultation to review your assessment results and my recommendations, and decide together on a path forward tailored to your strengths.
The final MBS Report includes a summary of where you are now, goals and recommendations for next steps, nutrition and supplement recommendations, lifestyle recommendations, and a sample 1-week meal plan to provide a practical starting point.
2. Coaching check-ins
With your strategy in place, we’ll meet regularly (weekly, bi-weekly, or monthly, depending on your needs) either in person, by video, or by phone.
These check-ins are active, high-energy, and interactive – not just “sit on a couch and talk”. After all, your healing should not feel like a slog. It should be an adventure! That might mean going for a walk, cooking a healthy meal, a yoga or reiki session, or something else that will encourage and inspire you. Each session is tailored to your needs and designed to help you face your fears and keep moving forward with someone who’s got your back the entire time.
2. Coaching check-ins
With your strategy in place, we’ll meet regularly (weekly, bi-weekly, or monthly, depending on your needs) either in person, by video, or by phone.
These check-ins are active, high-energy, and interactive – not just “sit on a couch and talk”. After all, your healing should not feel like a slog. It should be an adventure! That might mean going for a walk, cooking a healthy meal, a yoga or reiki session, or something else that will encourage and inspire you. Each session is tailored to your needs and designed to help you face your fears and keep moving forward with someone who’s got your back the entire time.
3. Tracking & progress report
Life happens! So it’s completely normal to have to adjust and make changes to your approach as you work through it each day. That’s why, once a month, I’ll provide you with a report that tracks your progress towards your goals and outlines any recommendations (nutrition, exercise, lifestyle, etc.) to help you continue making positive change. We’ll review how far you’ve come, celebrate your wins, and set your commitments for the month ahead. Then, we’ll step out into your jourNey again – together.
Health & Wellness Coaching Packages
Everyone’s needs and situations are unique. Whether you just want an initial assessment to help you start your jourNey well or you need full and frequent 1:1 support, my coaching services are designed to meet you where you’re at right now.
The Seedling
A one-time consultation and customized strengths-based assessment to help you take stock of where you are, set goals, and determine your unique path forward.
Includes:
- In-depth questionnaire (see “Mind-Body-Spirit Assessment” above)
- 3 hour assessment and goal-setting consultation
Optional Add-on:
- 15-20 page Mind Body Spirit Report (PDF) including:
- current nutritional assessment
- summary of health objective
- 3 top body system repair recommendations
- nutrition and supplement recommendations
- lifestyle recommendations
- sample 1-week meal plan
The Plant
Regular coaching and progress tracking to keep you encouraged and on-track in your health jourNey.
Includes:
- Everything in the Seedling, PLUS:
- Hour-long interactive coaching check-ins at a frequency that meets your needs (weekly, bi-weekly, monthly)
- Monthly tracking progress report outlining goals, recommendations based off each session together
The Garden
Frequent access and when-you-need-it 1:1 support for those moments when you can’t do it alone.
Includes:
- Everything in the Plant, PLUS:
- Weekly check-in text messages to encourage you and keep us in regular contact
- On-the-go access via text message, voice note, or Marco-polo – (response within 24 / 48 hours hours)
- Urgent Access phone call for when you need extra support now (one 30-min call per month)
Have questions? Want to review the Process & Pricing Guide? Please send me a note – I’d be happy to share more information or schedule a free discovery call!
SOS Coaching Sessions
Is an ongoing coaching package too much for your needs right now? Need to talk to a coach urgently about a specific challenge you’re facing? SOS Coaching Sessions are standalone consultations that allow you to target a specific problem quickly and affordably.
These one-time, 60-minute consultations are speedy injections of 1:1 support, accountability and direction that will take you from “I’m drowning” back to solid ground.
Together, we’ll talk through the challenge you’re facing right now so you feel heard and supported. Then, I’ll give you simple, practical tools and tactics for taking action, as well as the encouragement and perspective you need to move forward with confidence.
Your investment: $195 CDN (plus applicable taxes)
Start your jourNey today
1. Contact
Ready to start with JourNey Coaching, or just want to learn more about working together? Click the button below to book a free 30-minute discovery call!
2. Meet
On your discovery call, we’ll talk about your wellness goals and where you’re feeling stuck, and I’ll give you my recommendations for the best package to help you move forward.
3. Confirm
Once you’ve agreed to your package and processed the contract and payment, we’ll schedule our first meeting and I’ll send over any questionnaires and intake materials you’ll need to get started. I can’t wait to jourNey with you!
Kind Words
FAQs
How often do you meet with your coaching clients?
It’s very important to me to give you customized options for working together that are tailored to your needs and situation. We can meet weekly, bi-weekly, or monthly, based on your support needs and budget. We’ll discuss which is the best fit for you on your free discovery call, and we can always adjust as needed as we work together.
How is JourNey coaching different from seeing a counsellor or psychologist?
This is a great question! JourNey Coaching is not an alternative to seeing a counsellor, psychologist, or another mental health professional. Those are accredited medical service providers who do incredible and necessary work diagnosing and treating mental health concerns so you can understand and process the root causes behind the challenges you’re facing. Their expertise lies in their extensive medical training and professional knowledge. I saw a psychologist myself when I received my own diagnosis, and their help and guidance was essential to helping me understand what I was dealing with.
JourNey Coaching solves a problem faced by many people struggling with their mental health: a lack of day-to-day support, encouragement and accountability that often leaves already-vulnerable people feeling even more lonely and isolated.
Because while I’m not a counsellor or psychologist, I am a certified survivor. I’ve been in your shoes, and I’ve experienced the pain and overwhelm that comes from struggling with your mental health. I know that when you leave the therapist’s office, you still need ongoing, consistent support. That’s even more true if, for whatever reason, seeing a counsellor or psychologist is not possible in your current situation.
My job as your JourNey Coach is to walk with you in your day to day life and to help you take actionable, practical, positive steps forward in a way that considers your nutrition and physical health, to the practices you use to care for your mental health, to the way you approach and nurture your spiritual well being.
Do you meet in person or online?
Both! We can meet in person in the Ottawa-Gatineau region, on the phone, or over video via Jane, a safe and secure platform for healthcare professionals to ensure that your privacy is always protected.
What does a typical coaching session look like?
My coaching style is interactive and hands-on. I want you to feel liberated, empowered, and hopeful about the future you’re building for yourself.
I’m also a big believer in customizing our time together to ensure that you have what you need to face your fears and challenges. This might mean going for a forest walk together (maybe we scream on a mountain top to release stress!) or taking a ramble through the city. Maybe we’ll have a meal together or do a reiki or yoga session. Or maybe we’ll just sit and chat, if that’s what you need most.
It might feel hard or weird or awkward or out of your comfort zone along the way, but if you follow through and do the work, you’ll finally begin to see the results that feel so out of reach. It’s an adventure! And we’ll do it together.
Start your jourNey toward better health in body, mind, and spirit
Take the first step today.
Reach out for a free discovery call to learn more about how JourNey Coaching can give you the encouragement, accountability and companionship you need on the road to better health.
Start your jourNey toward better health in body, mind, and spirit
Take the first step today.
Reach out for a free discovery call to learn more about how JourNey Coaching can give you the encouragement, accountability and companionship you need on the road to better health.
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