Holistic Wellness
Complete Mind & Body Wellness
Combining movement, simple eating habits, stress management and lifestyle guidance for everyday health.
- 8 weeks
- 8 lessons
- Beginners
Included in the Transform Plan
Lifestyle Wellness
Personal Wellness Transformation
Eight weeks of practical self-help skills for a calmer, more focused mind: noticing thoughts and feelings, mindfulness, journaling, self-compassion, rest, boundaries, digital habits and small goals that matter to you. It is self-help education, not therapy.
- 8 weeks
- 8 lessons
- Intermediate
$120Transform Plan · USD, one-time payment
- Delivered by email in minutes
- 14-day money-back guarantee
- Secure payment by Stripe
What you will learn to do
- Notice thoughts and feelings without being carried by them
- Keep a short daily mindfulness and journaling habit
- Set kinder boundaries with work, people and screens
- Write a personal plan for difficult weeks
Who this program is for
- People who already practise a little and want to go deeper
- Anyone who feels scattered and wants more focus
- People who want tools for stressful weeks
Curriculum
The 8 lessons
- 01
How this program works and where you are now
You will know how the eight weeks are organized, what this program can and cannot do for you, and you will have a short written record of where you are starting from.
- 02
Noticing thoughts and feelings as they happen
You will be able to pause, name what you are thinking and feeling, and notice where it shows up in your body, in about two minutes.
- 03
A daily mindfulness practice that fits your life
You will be able to sit for a 15-minute mindfulness practice on your own and bring short moments of full attention into ordinary tasks.
- 04
Journaling to clear your head
You will be able to use four simple journaling methods to get worries out of your head, look at your thinking more clearly and close the day.
- 05
Self-compassion: talking to yourself like a friend
You will be able to notice harsh self-talk and answer it with a kinder, more useful voice, using a five-minute practice you can do almost anywhere.
- 06
Rest, recovery and learning to say no
You will be able to plan real rest into your week, wind down in the evening and say no to requests that cost more energy than you have.
- 07
Attention, screens and what matters to you
You will be able to set up your phone and your day so your attention goes more often where you want it, and turn your values into small weekly goals.
- 08
Looking back and your plan for the months ahead
You will be able to review your eight weeks honestly, write a one-page plan for the next three months and prepare for the moments when things slip.
What is included
- 8 weekly lessons
- A weekly plan in every lesson
- Links to the classes included in the Transform Plan
- Printable, or save any lesson as PDF
- Every lesson in English, Spanish and Portuguese
- Lifetime access, including future updates
How to get this program
This program is part of the Transform Plan: all six classes and all three programs, 60 lessons, for a single payment of $120.
Right after payment you see your access button, and the same personal link is emailed to you. Open it on any device to read every lesson. There is no account and no password to remember.
Practise within your limits. Our classes are movement and wellbeing education. They do not diagnose or treat anything and do not replace a doctor or physiotherapist. Stop if anything hurts, and ask your doctor first if you are pregnant, injured or have a medical condition. Read the health disclaimer.
Other programs
Functional Fitness
Balance Through Mindful Movement
A progressive plan combining movement, bodyweight strength, balance and mindful practice.
- 16 weeks
- 8 lessons
- Advanced
Included in the Transform Plan