Precourse Module (2 Weeks)
Join your tribe, and start your two weeks of preparation and acclimatized to your journey ahead.
Immersive yourself in learning everything you need to set yourself up for success. Meet your coaches, join the group coaching calls, and prepare for massive success.
You will have your first 1:1 call with Coach Sophie to discuss your nutritional supplementation and start customizing your journey.
Week 1: Choose
Learn your flawless nutrition protocol. With the help of your amazing coaches, you will learn to dial in and personalize your nutrition. We customize our nutritional recommendations to suit your specific needs and circumstances. You will focus on choosing who you want to be and what you want to realize. You will get clear on your Future Dream Self - who you want to be and what you want to do.
Week 2: Believe
You will continue dialing in your nutrition while we layer the next lifestyle piece: exercise (and yoga). We meet you where you are and show you how to make it easy and doable. We also teach you the primary powerful mindset tools that will change how you live your life. You will begin to uncover the limiting beliefs that are holding you back.
Week 3: Release
As you continue to dial in your nutrition and exercise, you will learn how to build a strong growth mindset while releasing habits, beliefs, and patterns that no longer serve. We teach you your “Functional 15” exercises that will become a part of your everyday life.
Week 4: Protect
You will learn the greatest threats to your Future Dream Self and how to protect your time and dreams. Time management, including learning to prioritize yourself and set healthy boundaries, is critical for building a healthy, balanced lifestyle. We check in with your nutrition, meal planning, and meal tracking, ensuring that everything is working perfectly for you and that you’re gaining energy, releasing fat, and feeling fabulous.
Week 5: Act
It’s time to take action and learn to deal with resistance. You will learn how resistance works and the mechanisms behind resistance to change. You’ll finally have tools to break through patterns that hold you back.
You will learn the exact strength training exercises to age-proof your body to build lean, strong muscles and increase bone mineral density.
Week 6: Clear
This week is about clearing the “channel” of fears and resentments that may prevent you from experiencing joy. Forgiveness is your super weapon, and it starts with self-forgiveness. You are led through a process to free yourself from fear and resentment, as clearing the channel is essential to your healing journey. We continue to dial in your nutrition and strength training.
Week 7: Elevate
Now you’re ready to go next level. Having learned all the fundamental holistic lifestyle tools, it’s time to go to the next level. We will show you how to ninja your nutrition to target belly fat and insulin resistance.
Week 8: Balance
Finding balance within your new “ignited” lifestyle is critical. This week, we're discussing finding a balance between effort and release and dialing down chronic stress so you can start flourishing in your life.
Week 9: Respect
This module teaches you how to redefine self-care and how to respect and honor yourself and your Future Dream Self. You will learn how to create boundaries that support your Future Dream Self.
Week 10: Align
Module 10 brings everything you’ve learned thus far into alignment so that you will continue to be successful along your journey. You will take all of the powerful holistic tools that we’ve taught you and see how everything naturally and beautifully comes into alignment.
Week 11: Trust
This module is about learning to trust yourself and trust the process so that you feel empowered and confident with everything you’re doing. You will create a winning mindset and learn how to override stubborn neural pathways (old habits) of worry, self-sabotage, and procrastination.
Week 12: Expand
In this module, we cover expansion and moving beyond your self-imposed limitations. You will learn more essential exercises to expand your “growing edge.” We revisit nutrition and your basic “ignited” habits.
Week 13: Value
We will explore your deepest values and “why” in Module 13. This is about realizing your purpose and why you and your life are deeply meaningful. You will discover how your values align with your daily actions.
Week 14: Integrate
Now is the time for everything to come together. You will revisit everything you’ve learned on your journey and ensure that your Ignite tools are beautifully integrated.
And beyond ...
As a member of your new Ignited tribe, you'll be invited into our special "Glow Up" group where you continue your gorgeous healthy lifestyle with the support of your community, cooking class and once-monthly group coaching with Sophie.
What’s the time commitment?
There are three components to time:
Who are the group coaching calls with?
One of your group calls is hosted by Coach Mary, and the focus is on nutrition and meal prep (Mondays @ 3pm PT | 4pm MT | 5pm CT | 6pm ET).
Your Wednesday and Friday group coaching calls are hosted mainly by Sophie (Wednesdays @ 5pm PT | 6pm MT | 7pm CT | 8pm ET and Fridays @ 10am PT | 11am MT | 12pm CT | 1pm ET).
What if I can’t make/miss a group coaching call?
No worries. They are recorded and posted in the private Ignite group a few hours after the session.
Who are my 1:1 calls with?
Your first call will be with Coach Sophie, and then you will be assigned to either Coach Mary or Coach Audra for your remaining calls.
And you will have access to all your coaches six days a week.
What if I have health issues/physical limitations?
We will meet you where you are and customize your program accordingly. But the best thing would be to book a Discovery Call with me to see if the program is a good fit for you.
What happens after 16 weeks?
You will be graduated into our special “Glow Up” graduate group. You will have group coaching with me once a month, plus the monthly cooking class - on an ongoing basis.
Are there meal plans?
I have “blue print” meal plans, but we will teach you how to create your own meal plan, which is better suited to your individual needs. We will help you to dial this in over the weeks through meal tracking, which will be assessed weekly.
What about supplements?
I do not sell any supplements, and I’m not affiliated with any particular brand. However, some supplementation is necessary, and I will customize your supplement plan on our first 1:1 call.
What if I am going on vacation or have a travel/event during the 16 weeks?
No worries, we just pause you for the time you are away.
Do you offer financing?
I don’t offer financing, but I can point you to a couple of great options if you need more flexibility so that you can start Ignite right away!
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