SIGNATURE PROGRAMS AND COURSES

Here's to a Healthier, Happier, More Balanced YOU! 

In our 20s we spent most of our time trying to figure out life.  Our 30s were dedicated to soccer games, birthday parties, classroom field trips, and organizing playdates.  But in our 40s and beyond, well that’s about US!!  

As your personal health coach my #1 goal is to help you make this season your absolute best season. 

I want to help empower YOU to make truly life-changing lifestyle habits that will improve your overall health and well-being, to help you balance your hormones,  to reduce stress, improve sleep quality, educate you about the menopause transition, and make you feel absolutely amazing!  

I will work with you as YOU identify your own personal strengths and your motivation for change, collaborating together to create actionable steps that will help you determine how to reach your goals.  

Let's Chat! Book a your discovery call today.

1:1 Coaching 

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Coaching Courses

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Personal Training 

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1:1 Coaching

30 Day Coaching

Weekly payments of $95 or one payment of $360

Do you feel stuck not sure where to start to get you back on track?

My 30 Day 1:1 Coaching program is here to provide you the clarity you need. To help empower you to unleash your full potential and take control of your life.

During our time together, we will work on re-establishing and creating healthy habits.

Working together we will discover the most significant areas that you need to be focusing on (because as much as we want to do it all - we simply can’t!), acknowledge what obstacles you are presented with, and generate real strategies you can apply to help you find success, feel happy, and help you achieve your health goals.

Letting go of old habits that no longer serve you can be difficult, but I'm here to tell you, YOU ARE WORTH IT.  We will work together to increase your energy, rediscover your personal strengths, and live your best life.  

Book a call to see if this is a good fit

1:1 Coaching

90 Days to Success

3 payments of $287 or one payment of $861

The 90 Days to Success Coaching opportunity is a holistic program designed to address the whole person, - from self care to nutrition to movement, to sleep, stress management, mindset, and personal growth.

This program covers not only physical health, but also emotional, mental, and spiritual health.

My goal is to help you navigate barriers and obstacles by working together to put some problem-solving skills and coping strategies into place to help you overcome and manage setbacks, become a self manager, and maintain ongoing healthy habits that fit your lifestyle.

 

 

 

 

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Coaching Course

The Mind Body Solution

2 payments of $192 or one payment of $367

Improving your cognitive health begins with improving your gut health

One of the key roles of your Gut microbiome, besides helping with digestion and food absorption is to communicate with the brain.

The best place to start when it comes to finding that hormone harmony and balance is with your GI tract!

  • Learn how to balance your hormones to increase your overall digestive health, mood, brain function, and energy level
  • Increase the communication between your brain and gut, helping to reduce brain fog and fuzzy thinking
  • Learn strategies to help reduce belly fat, bloating, and inflammation to better optimize your gut health 
  • Decrease menopause symptoms such as hot flashes, mood swings, joint pain, and weight gain
Here's what's included in the course

Coaching Course

Thriving In Midlife: How to Navigate Perimenopause and Beyond

3 payments of $385 or one payment of $1101

This 7 week coaching opportunity is specially designed to help women struggling with perimenopause and menopause regain a their power through education. 
What I've learned through my extensive research on the subject is us not taking about "the change" leads to a lot of fear, incorrect information, and feeling of defeat when it comes to living our best life during menopause.  
It's important as woman we understand what is going in with our bodies during midlife.  We need to know:
  • what to expect,
  • how to handle the never ending list of symptoms,
  • what questions to ask our doctors, and
  • how to find relief!    
Boost Your Perimenopause Power by making a few simple lifestyle changes TODAY that will help you regain your energy, confidence, and zest for life!  These proven lifestyle habits put you back in control of your body and mind naturally!
Here's what's included in the course

Coaching Course

6 Week REBOOT

$479 Program

​6 Weeks to a healthier, happier, more balanced YOU! 

This Health and Wellness program has one goal in mind . . . to help you get your mojo back!! 

This program covers the four main pillars of living healthy after 40, including: 

  • Learning how your metabolism changes after 40 and what YOU can do to keep it working at optimal levels 
  • Learning how your hormones affect your nutrition, weight, sleep, stress, emotions, and cravings and how to work with those changes
  • Learning how your fitness program needs to evolve after 45
  • Learning how your nutrition needs to change to help prevent bone loss, muscle loss, osteoporosis, and unnecessary weight gain 
 
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PERSONAL TRAINING 

LIFESTYLE FINTESS

FITNESS FOR TODAY, TOMORROW, FOR LIFE
After 40 your body begins to change and so should your workouts. What worked for you in your 20s and 30s is not going to be as effective in your 40s, 50s, 60s and beyond.
 These workouts are designed with women's health, fitness, and aging needs in mind. My goal is to help you maintain independence and a high quality of life as you age.
 My workouts are created to challenge you, leaving you feeling strong and accomplished not defeated and frustrated.
Workouts are designed with safety in mind making sure to keep you injury free. All workouts come with a variety of modifications or adjustments for every fitness level and every stage of midlife in mind.
 

Workouts Designed by a Woman for Women

Whether your goals are to keep active, chase after grandkids, fit into your favorite outfit, or reduce midlife weight gain >>> I got you!!
Looking to improve your training performance?  Want to increase balance, mobility, and stability?
Whether you’re new to exercise or have been working out for years, I'm here to help you achieve your fitness goals.

Small Group In-Person Fitness

 My 60 minute outdoor fitness program include a variety of movements designed specifically for women 40 and over, of all fitness levels, to help increase:

  • Cardio Endurance

  • Muscle Mass and Bone Density

  • Improve Pelvic Floor Strength 

  • Improve Hip Mobility, Knee Stability, Balance, and Flexibility 

  • Build friendships 

  • Provide support and accountability

  • Help establish lifelong healthy habits

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1:1 Personal Training

Are you ready to get serious about making some positive changes?  

My personal training program is designed to fit your lifestyle and to get you results. 

We’ll start by customized your 1:1 program, tailored to address your health concerns, your body type and personal fitness goals. 

You will learn proper exercising techniques and form to safely get the most out of your workout.

All workouts include functional fitness, helping you to meet every day challenges and tasks.

The 1:1 training programs include a personal training plan and nutrition guidance.  As a certified sports nutritionist I can help you develop a healthy eating plan that works with your lifestyle and goals.

Prices: 

Individual Sessions: 

45 min $79 | 60 min $90

Monthly Rates: 

4 sessions: 45 min $303  |   60 min $345

8 sessions: 45 min $552  |  60 min $624

12 sessions: 45 min $834  |  60 min $936

*ask about virtual training options/pricing 

Email: [email protected]

Susan G

I immediately noticed how different Karen was from the other nutritionists, dieticians and personal trainers that I have worked with over the years.  Her approach is realistic, non shaming and is allowing me to begin to change my mindset around eating and exercise.  I have seen an increase in my energy levels, strength, mood, and overall capabilities as a woman navigating this new season!!


Michele S.

I have known Karen a long time, you always can count on her to keep it real.  I love Karen’s willingness to collaborate, educate, and motivate on any goal, topic, or concern I have. I am more fit and strong in my 50’s than I have been in my adult life and I’m just getting stronger, healthier, and happier. 

Joan K. 

I have trained with Karen for over four years and to say I've achieved my fitness goal would be an understatement.  Her communication is top notch.  She's very knowledgeable on dietary needs and she will advise you accordingly on how you can achieve the results needed.