SWAN WELLNESS
Women’s Wellness Coaching Group
Some things work better and are more fun as a team! So we’re coming together for 6 healthy weeks to support and motivate each other as we work towards our health goals. While each person's journey is unique, we all benefit from hearing other people's approach, challenges, and solutions. Join us and start supporting your body and reaching your wellness goals to improve the way you feel every single day.
This carefully curated virtual group designed for women 45 and older will meet weekly for 6 weeks in the comfort of your own home. In each one hour session, we will explore specific topics related to women’s health and start you on the path to achieving your health and wellness goals. This interactive group coaching program will provide actionable steps for you to take, a private FB group, live sessions to answer all of your questions, and email support between meetings. Whether you are interested in gaining energy, losing weight, healing your gut, balancing your hormones, or developing healthy habits that stick, this program is for you. We start where you are and partner with you to achieve your optimal health and wellness.
“I'm so glad that I joined the Women’s Wellness Group. This group not only provided me with what I needed to get on track with my health, but also boosted my confidence and pushed me to make changes that I wouldn’t have made on my own. Debra created an online atmosphere that is relaxed, non-judgmental, supportive, and motivating. The encouragement and accountability of the group and being able to hear about others' wins and struggles has also been helpful; I realize that I’m not alone in this journey to improve my health. I highly recommend joining Debra’s coaching group to anyone who wants to better their diet and lifestyle, learn more about women’s health and wellness, and discover a wonderful community of women to share with.”
- Nancy L., Chicago
SESSION 1
What’s Your Wellness Vision?
Let’s kick off the program on the right foot! During session 1, we’ll dig into the reasons why you are doing this program and explore your vision and goals for your best self. I will guide you through visioning and goal setting exercises and you’ll identify your motivation and strengths to get you clear on your WHY. This will quickly energize and inspire you to begin the process, get unstuck and on track.
SESSION 2
Accountability & Commitment
Most of us know what we should be doing for our health, but we aren’t doing those things. Why? Usually, it’s because we don’t have a realistic plan, support, and/or accountability. No one can accomplish anything without some kind of help. We need support! Support can come in many forms. This week we are going to begin to create a plan that will realistically work for your lifestyle, explore different ways to create a supportive environment for you, and brainstorm ways to hold yourself accountable to your plan. You’ll gain the strategies you need to face any challenge or obstacle with confidence and clarity, knowing you’ll come out on top.
SESSION 3
Clarifying the Confusion
We think we know what is healthy and good for us only to hear something different in the news. We grew up thinking that ‘milk does a body good’, that we need it to build strong bones, right? One expert says we should eat dairy for protein and calcium, but another says not to ever consume dairy products because they lead to heart disease, cancer, and obesity! So which is it? And are carbs good or bad? What about fat? Will tofu mess up my hormones? It’s confusing, and I understand! I’ve been there. This week we’ll clarify the confusion about what we should and shouldn’t be eating and what is the best diet. You might be surprised by what you’ll learn!
SESSION 4
Emotional, Stress, & Boredom Eating
We don’t always eat just to satisfy physical hunger. Many of us also turn to food for comfort, stress relief, because we’re bored, or to reward ourselves. And when we do, we tend to reach for junk food, sweets, and other comforting but unhealthy foods. You might reach for a pint of ice cream when you’re feeling down, order a pizza if you’re bored or lonely, or swing by the drive-through after a stressful day at work.
Emotional eating is using food to make yourself feel better—to fill emotional needs, rather than your stomach. Unfortunately, emotional eating doesn’t fix emotional problems. In fact, it usually makes you feel worse. Afterward, not only does the original emotional issue remain, but you also feel guilty for overeating. This week we’ll identify your emotional eating triggers and explore other ways to feed your feelings, so you’ll have more power over your cravings.
SESSION 5
Gut Health
Imagine a bustling city on a weekday morning, the sidewalks flooded with people rushing to get to work or to appointments. That is what your gastrointestinal tract looks like on a microscopic level as trillions of micro-organisms go about their business involved in metabolism, nutrition, physiology, and immune function. Collectively, these microorganisms are known as your gut microbiome, and they’re incredibly important for overall health. Science tells us that our gut microbiome is linked to many health outcomes – obesity, diabetes, asthma, arthritis, IBS, psoriasis, dementia and more. In addition to family genes, environment, and medication use, diet plays a large role in determining what kinds of microbiota has a large impact on your microbiome. Because the gut is connected to so many areas of wellness, I believe that knowledge of the microbiome is essential to reaching your wellness vision. This week we’ll explore science-based ways to improve your gut bacteria for optimal health and wellness.
SESSION 6
Hormone Health
We can eat healthy, exercise, sacrifice and have discipline but if our hormones are out of whack, we’ll never attain the results that we want when it comes to our health. From adrenal fatigue and high blood sugar to moodiness, weight gain, and thyroid disorders, hormone imbalances are at the root of many underlying issues we face. Learn to restore balance in your body, mind, and everyday life by making holistic shifts to your diet and lifestyle that support your hormonal health and overall wellbeing. This week we’ll explore various foods, lifestyle modifications, and stress management techniques to support hormonal health from an individual perspective.
Because You Deserve It
You can’t expect anything to change if you aren’t willing to invest in yourself!
This is a small investment in yourself to pay huge dividends in the future.
One that pays you back every day that you have your health… feeling energized and confident to do the things you need and love to do each day.