CONSISTENCY
c

JUNE 2023

A group nutrition program to help women regain their health, strength, energy, and power through nutrition coaching.

Program dates: June 19th- July 31st

6 week program

Are you ready to become the healthiest version of yourself this summer?

Let’s do it!

I have been in the spot of never knowing what to eat to reach the place that I wanted to be in mentally and physically.

I would eat smoothies, salads, lean meats + vegetables or typical diet foods to try to reach my goals. Every time I would end up starving, not satisfied, depleted, and ready to look for something different.

If you feel this way, you are not alone. 97% of the women that I have worked with are not eating enough and fueling their bodies properly to meet their goals.

I wanted real change but didn’t have the tools to create that change in my own life. I would start a trending diet but I could never be consistent with it. I finally figured out an amazing method and have been consistent ever since. I created a real lasting lifestyle change that I know will last forever.

If you are feeling like you are ready for real change, this program is for you! Get ready to be around likeminded women with similar goals and a VERY excited coach to help you on your journey!

What you will receive:

A plan based on a questionnaire that you fill out that is created by Kate to reach your unique goals
6 weekly zoom calls that focus on learning about nutrition and fueling your body, hitting your unique goals, and the consistency and mindset tools to get there
Private Facebook accountability group
Luminous Wellness App Access that features (grocery staples, recipes, meal prep, mindset, and movement)

CONSISTENCY SYLLABUS

Week 1:
Must Know Basics For Healthy Eating

This week, you will meet with Kate 1:1 and talk about your unique plan on zoom after filling out a questionnaire prior to the program start date. Individual nutrition guidance will get you where you want to go in the next six weeks!
We will also talk about what you would like to focus on that makes you feel good daily. What you do daily creates small habits and those habits create your life.

Week Two:
Macronutrients + Caloric Intake Explained

Learning to fuel yourself well
The importance of macronutrients (protein, carbohydrates, and fats).
Why looking at serving sizes is key to meeting your unique goals
Motivation tool & lesson: The greatest investment you can make for a happy, healthy life is loving yourself through your words, actions, and thoughts. A healthy body is a healthy mind. A healthy mind is a healthy body. This means more happiness, joy, energy, strength, and peace.

Week Three:
Ingredients + Nutrition Label Reading

What to look for on nutrition labels Ingredients
Sugars + sweeteners 101
Fats + Oils 101
Motivation tool & lesson: As you start to focus on yourself more and believe that you deserve it, you will give yourself what YOU need instead of everything else on your to-do-list. You will make sure that you are putting only the best foods into your body. You will focus on your mindset through daily practices and intentions. You will move in a way that feels good to your body and not in a way that can be harmful long-term.

Week 4
Appetite, Cravings, and Listening To Your Body

Week 5:
Fast and Easy Nutrition

Week 6:
CELEBRATING YOU!
STAY TUNED

Root causes of cravings
Healthy boundaries and honoring what you want and need
Different types of hunger
Motivation tool & lesson: Fast food and packaged food are thought of as convenient and inexpensive ways to eat, but we are finding out more that what you eat directly impacts your health. Most people adopt healthier eating habits when they feel better. When you start eating things grown from the ground, lean proteins, and healthy fat– your energy, sleep, and moods improve. You are more motivated and productive. Your energy skyrockets. The benefit of feeling better is priceless.

Meal prep tips + tricks
Nutrition on the go
Eating out
Motivation Tool + Lesson: This week we will do some breathing to get oxygen into your body and mobility to get some circulation into your tissues. When we are constantly just doing HIIT and beating up our bodies, it's impossible for your nervous system to move out of “fight or flight” and move into “rest and digest mode”. Rest and digest mode allows the body to start healing. When you feel pain with your workouts, it’s not your body being “weak”. It’s your body asking you to make some changes.

Price is $111 per week for 6-weeks!

Please note: you will be charged weekly. Email luminouslifenow@gmail.com with questions.

I'm In! Let's Do This!

CONSISTENCY c

JUNE 2023

CONSISTENCY SYLLABUS

Week 1: Must Know Basics For Healthy Eating

Week Two: Macronutrients + Caloric Intake Explained

Week Three: Ingredients + Nutrition Label Reading

Week 4 Appetite, Cravings, and Listening To Your Body

Week 5: Fast and Easy Nutrition

Week 6: CELEBRATING YOU! STAY TUNED

Price is $111 per week for 6-weeks! Please note: you will be charged weekly. Email luminouslifenow@gmail.com with questions.