Wellness Abundance For Life Guide Designed For You
Transform your health and wellness with our self-guided program.
The Wellness Abundance For Life Guide will walk you through our unique and simple step-by-step process of creating sustainable nutrition, fitness, and rest habits that fit into your life.
There’s no one-size-fits-all approach when it comes to health and wellness. Your body and your life are unique so your fitness, nutrition, and recovery should be as well.
The guide will help you gain a deeper understanding of your Why so you can:
find what really motivates you to get up and working out consistently
say no ultra-processed foods and yes to delicious, flavorful nutrient-dense meals
prioritize rest and recovery to minimize brain fog, cravings, and energy lulls
You’ll gain knowledge on how the body works whether you’re in your 20s, 30’s, 40’s or beyond or pre- or postnatal.
This guide isn’t just about knowledge. Information has little value until you apply it to your life. You’ll gain skills that will help you make your health and fitness goals a reality.
The Habit Sheets throughout the guide to will walk you through action steps to start implementing behaviors that are going to create habits you can stick to.
Build The Foundation For Your Healthy Habit Intentions
In this module, we’ll explore how to get your mindset in a place of growth so you can position yourself for sustainable change. You’ll get your mind in a place that will help you find clarity with your intentions, feel empowered to make changes, and create flexibility to live the life you want and deserve.
Your Health Journey- In this lesson, you’ll take a journey back in time to celebrate your past healthy habits successes and start creating your new health and wellness strategy.
Your Values and Vision- In this lesson, you’ll learn how to get super clear on your motivation behind saying no to the habits that don’t support your intentions and yes to the ones that do.
The Power of Goal Setting- In this lesson, you’ll learn how to use outcome and behavior goals in tandem to create a sustainable health and wellness strategy.
Readiness to Change and Accountability- In this lesson, you’ll learn how to know which changes you’re ready to make and create an accountability plan to keep you focused and on track with your intentions.
Understanding Your Nutritional Needs
In this module, we’ll do a deep dive into how the food you eat affects your hormones during your menstrual cycle, pregnancy, postpartum, perimenopause, and menopause. You’ll learn the difference between minimally processed foods and ultra processed foods and which ones to avoid.
Hormones 101- In this lesson, you’ll learn the basics of hormones and their function in the body.
Food And It’s Effects On Hormones- In this lesson, you’ll learn which foods and nutrients can wreak havoc on your body and cause your hormones to get out of wack and which ones support your body and help you thrive.
Meal Planning, Food Tracking, and Nutritional Skills- In this lesson, you’ll learn how to create a meal planning strategy that works for you and your lifestyle, when it’s appropriate to track your food, and how to improve your nutritional skills to become the healthiest version of yourself.
Pre- and Postnatal Nutrition- In this lesson, you’ll learn about nutrition throughout each trimester including how to navigate food cravings and how to create an eating style to help your body recover from labor and delivery.
Nutrition for Women Over 40- In this lesson, you’ll learn how nutrition effects your hormonal changes in this phase of life and how to create an eating strategy to support hormonal fluctuations.
Fitness That Fits Into Your Life
In this module, we’ll dive into the amazing benefits exercise and how to find ones that you enjoy. You’ll learn how your body responds to different types of exercise and how to know which workouts are appropriate for your body, health and wellness goals, and lifestyle.
Fitness For Fat Loss, Strength and Longevity- In this lesson, you’ll learn which workouts promote fat loss, how to build lean muscle, and create an exercise routine that keeps you active and mobile your entire life.
Exercise With Your Hormonal Cycle- In this lesson, you’ll learn how to align specific workouts with where you are in your menstrual cycle and how to navigate an exercise routine in perimenopause and menopause.
Prenatal Fitness- In this lesson, you’ll learn which types of exercise and movements are safe during each trimester and how to create a sustainable fitness routine to help your body prepare for labor and delivery.
Postnatal Fitness- In this lesson, we’ll dive into what each postpartum phase looks like. It’s important to remember that each phase looks different for every woman depending on the type of delivery and any complications that occurred during pregnancy and childbirth. These phases are guidelines rather than rules.
Emotional and Cognitive Benefits of Fitness- In this lesson, you’ll learn how to use exercise to improve anxiety and depression and how it affects your brain and can decrease your chances of cognitive decline later in life.
Rest and Recovery For Optimal Health
In this module, we’ll do a deep dive into a topic that often gets overlooked: rest and recovery. We’ll talk about the importance of incorporating it into your health and wellness lifestyle.
Sleep For Fat Loss, Strength, and Longevity- In this lesson, you’ll learn how lack of sleep can inhibit fat loss and how to get enough sleep to promote muscle growth.
Recovery From Exercise- In this lesson, you’ll learn how to implement a recovery routine to support your fitness efforts to avoid burnout.
Stress Management- In this lesson, you’ll learn how to find ways to manage your stress load and why it’s important for overall health.
Self-Care Your Way- In this lesson, you’ll define what self-care looks like for you and how you can incorporate it into your life.
Additional Resources
Internal vs External Motivation
Choosing The Right Goals For You
Escaping The All-Or-Nothing Mentality
Reading Nutritional Labels
Nutrition for PCOS and Endometriosis
Intermittent Fasting
GLP-1 And Nutritional Habits
Fitness for PCOS and Endometriosis
On-Demand Fitness Videos
Pelvic Floor Health
“I highly recommend the combination of the health coaching sessions in the program. They are meant to be able to talk about anything you need/want. I used mine to talk about and learn healthy eating habits. They are very flexible and amenable to what YOU need. The mixture of the two felt like I couldn’t fail and really helped me in my negative self-talk. Why? Because of Melissa and her amazing positive attitude to learning and understanding her clients’ needs.”
Why Wellness Abundance Coaching?
The answer is simple: I understand the challenges of creating nutrition, fitness and sleep habits that are sustainable. For years I struggled with how to lose fat and gain lean muscle without strict dieting and counting carbs or calories. It wasn’t until I learned how get super clear on my Why and values that I had the growth mindset to create nutrition and sleep habits that worked for me and my lifestyle. You can read more about my personal weight loss story here.
As a board certified health and wellness coach, I’m trained in the psychology of habit creation. I understand the process of creating new habits while the old ones naturally fade away. This takes time, effort, and patience along with the guidance of a professional health and wellness coach.
As a ACE certified personal trainer, I’m educated on the mechanics of the body and trained in how to create personalized workouts that work for each of my clients on an individual basis. Women have different needs than men when it comes to the structure of a workout program which is why I’m a Girls Gone Strong Certified Women’s Coach Specialist, Certified Pre- and Postnatal Coach and Menopause Specialist.
Wellness Abundance Coaching
2555 Townsgate Rd Suite 200, Westlake Village, CA 91361
Fitness Studio Hours: By Appointment Only for 1:1 Health Coaching and Personal Training Sessions. See my availability here.