There are so many symptoms my clients tell me disrupt their lives - hot flashes, weight gain, mood changes, and not feeling at all like yourself are the biggies. I totally get it (I've been there too!)
Menopause is a totally natural process, but for some women it can be a bumpy ride. The temptation is to think that a major part of your life is over and you’ll never feel young, vibrant or sexy again. The good news is that’s just not true.
I’m a living testament to feeling better, living younger, healthier and happier – even WITH this major life change – and I’m excited to bring all of my knowledge and experience to you, so you can feel the same.
My new 12-week program is focused on exactly that.
Here's what you'll get
9 Flexible Learning Modules:
Mindset: Your big WHY
Mindset is SO important when it comes to achieving the success you deserve!
We all have unhelpful thoughts that pop up and sabotage our success. It’s part of the human condition. In this cornerstone module you’ll create the solid foundation that will support your forward momentum so you can achieve your goals:
You’ll get super clear on the outcomes you want to achieve and why they are important to YOU
You’ll get to switch your focus from what’s not working, to what you want to create instead
You’ll learn the principles you need to promote your ongoing success and cheer yourself on, even on a bad day!
Detox for Body & Mind
Success begins when you start to nurture and detox your physical body. We forget how well we can actually feel when we get back to simple, real foods like nature intended, and reconnect with how food makes you feel. You’re going to learn how to:
Kickstart your metabolism so you can immediately lose the bloat, stop cravings and improve your energy, right out of the gate.
Discern what foods help you feel good, and what foods drag you down
Start tracking your progress so you can clearly see the impact of these powerful changes
Nutrition for Menopause
Menopause is a time of major change in a woman’s life. While there are common themes, each of us is unique and has different physiological, emotional and nutritional needs that can help us feel more in balance with these changes. In this module you’ll learn:
How to stop the dieting/depravation mentality and shift towards eating well for a lifetime AND a smaller waistline.
Understand the blood sugar/inflammation connection as the root of dis-ease and how to shift your habits towards longevity!
To love a new way of eating that supports your wellbeing, satisfies your taste buds and supports hormonal balance.
Managing Stress & Mindful Living
We women can find ourselves balancing a lot in our lives! At the same time, we’re also balancing hormonal changes that make us much more reactive to stress. If you’ve put yourself on the back burner for decades, you may find yourself emotionally and physically depleted and in desperate need of a recharge. This module will help you get your mojo back by:
Supporting your body’s battery – the adrenal glands – so you feel charged and ready to go instead of chronically drained and depleted.
Learn easy but powerful self-care tools for balanced mood, relaxation and more life satisfaction
Lessen menopausal symptoms like hot flashes and mood swings by naturally managing the key hormones that affect us at this time in our lives.
Our relationship to food can be complex. While we know at some level that not all of our eating is about hunger, it can be hard to pin-point what exactly is sending us to the fridge or the cookie jar (for the 10th time)! In this module we identify:
The exact things that can trigger you… what makes you have the “cookie jar” response?
How you can take control of your food instead of your food controlling you.
Learn mindful eating tips so you enjoy your meals without shame or guilt.
Lifetime Nutrition: The Whole Food Mediterranean Diet
If you can’t take yourself to the Mediterranean, take your plate there! Decades of research shows the Med Diet is the best overall and easiest to follow diet on the planet. The focus on whole, unprocessed foods makes it’s the perfect segue from your detox module to a satisfying diet . . . without being on a diet. Here is what we will cover:
How to love a new way of eating that supports your wellbeing and satisfies your taste buds - AND never struggle with what to eat again.
Know how to modify the Med diet to use food as support to reduce your symptoms.
Learn the numerous ways the Med Diet can prevent many chronic conditions that are all too common at midlife, and feel and look younger longer.
Exercise & Movement
Exercise, just like food, needs to be the right kind at the right time. In menopause especially, you need to ebb and flow with your energy. The right exercise will enhance the effects of your new diet and help you keep weight off. Plus + boost your mood and confidence helping you stay the course. In this module you will learn:
Exactly how to exercise for hormonal balance. It’s NOT hours on the treadmill!
Know when you should not exercise, more is not always better.
Learn how to build lean mass, bone mass and feel amazing in only 20 minutes.
How long has it really been since you’ve had a decent night’s sleep? Many of us mourn the days when we used to fall asleep when our head hit the pillow and not wake up again until morning. Now you are lucky if you can string three hours together at a time! Better sleep is absolutely possible. Here’s what you will learn:
How to prioritize sleep and retrain your body biological clock so your sleep at night and have energy during the day.
The many benefits of sleep your body uses to look and feel younger.
What habits contribute to good sleep and those that disrupt sleep.
Meal Planning & Recipes
Even if you like to cook, nobody wants to be in the kitchen all day. Planning your meals is THE key to sticking with a plan, whether it’s cooking from scratch or even eating out. Meal planning, recipes and resources will be woven into the entire program to aid in your success.
Get the best tips, recipes and resources to have great ideas at your fingertips.
Learn how to order at a restaurant so you can enjoy eating out AND feel good about your choices.
Learn “hacks” so that if you want that cheat meal, you still end up ahead of the game.
10-weekly one-on-one coaching sessions
Learning modules, discussion, goal setting and handouts
Built in “catch up” weeks to digest and master what you’re learning
Two body composition (BIA) readings to track progress
If you’d like to know more contact me for a brief 15-minute chat. (I’d love to hear your story). Together we can figure out if taking the next step together makes sense.
Get a knowledgable wing-woman to help you navigate this tricky transition, and emerge on the other side healthier than you went in!
Life during peri/menopause is a game changer! Weight gain around my stomach and moodiness were my main concerns.On top of that gluten intolerance and food allergies. With Kristin's program all of this became much clearer! This is not a diet! it is a lifestyle change that menopause makes us do to stay healthy! During the pandamic we had weekly Zoom sessions and information for each week of the program. I found out about cortisol, importance of sleep and what foods to eat and habits to change. And then there is Kristin herself: listening, offers suggestions as well as having the knowledge and know how to keep me on track. After 12 weeks I lost 14 pounds and 2 inches off my waist. What's not to like? - Pam P.
Kristin was a great partner in helping me think through my nutrition and my exercise routine and she helped me create a plan that worked for me. She considered the whole person and customized our conversations and action plans specifically to my needs. I highly recommend Kristin – she is both incredibly knowledgeable and compassionate! - Bridget O
When I started with Kristin, I wanted to be “healthier.” I knew I needed to exercise a bit more and keep a closer eye on what I was eating, but I really wasn’t sure where to begin. After learning that wellness wasn’t just diet and exercise, but a total picture of a person – mind, body and soul, and that what you put into your body directly effects each of these areas, I decided to make some changes.
I started small, with a goal of eating more whole foods. I wanted what my family and I were eating at the table to be closer to its natural form. Kristin showed me important components of a meal, taught me the value of actually eating breakfast, and how to deal with the cravings that came with different times of my day.
From there, I moved to working more exercise into my schedule. Kristin brainstormed ideas of when I could fit this in and explained that exercise didn’t have to look like going to the gym in order for it to be effective. Around this time, we also started working on stress. I didn’t have any coping mechanisms for stress and Kristin showed me how important it was for me to recognize the stress and do something to relieve it – take the time I needed to decompress and therefore be better able to deal with life’s demands.
Kristin’s’ ability to understand what I wanted to do, the passion and encouragement she brought to each session, and the tools and suggestions she made, made it possible for me to reach each of my goals. More importantly, I feel she has given me the tools and confidence to continue to set wellness goals for myself and achieve them. - Jen M
Appointments via Zoom from anywhere
or in person by appointment at:
940 Town Center Dr. F-90
Langhorne, PA 19047