wellness coaching

The ultimate coaching experience! This is a monthly membership designed for clients who want ongoing, integrated support for body and mind who don’t want to start over each session or juggle multiple professionals. It is intentionally high-touch and spots are limited so I can provide each client with the continuity, responsiveness, and customization they deserve.

If you're ready to do the work and make a lasting change, this is the coaching for you.

You get:

• Two 30-minute Online sessions each month: We'll explore nervous system regulation and focus on mindset patterns to strengthen sport and life performance.

• Exercise programming: Training that is laid out for you and updated as needed. Lifestyle or strength.

• Nutrition support: Daily macros laid out for you to follow using a free or low cost app of your choice. You’ll learn to build your meal plans per those macros, or switch to weekly done-for-you meal plans.*

• Weekly Check-Ins: Staying on track is a lot easier with consistent check-ins!

• Unlimited messaging: When you need support I'm just a message away, helping you stay grounded and accountable. Ongoing access ensures issues don’t pile up. Reach out for form checks, quick breathing exercises, or food swaps, to name a few. Concierge coaching clients get extended hours access.

• Habit and Metrics tracking: Change can be observed by more than just the scale. By tracking habits, strength gains, measurements, and other parameters you get solid proof that you’re making progress.

• Tailored coaching just for you: This isn't a cookie-cutter situation; every session is customized to your unique challenges, body, and goals. Patterns are tracked across weeks - not single dose timepoints.

• Resources: Learning doesn't happen just in sessions. You'll get access to health resources, grounding techniques, templates, and any educational materials needed to deepen your practice between sessions.

This coaching is not a “quick fix” - lasting change requires time and commitment. You’ll learn to fish, so to speak, while being guided every step of the way.

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It is highly suggested (and science agrees!) to commit to at least three months of consistent coaching for best results.

Why a Three-Month Commitment? Three months gives us the consistency needed for real transformation. This time frame ensures:

• Momentum: Regular sessions and unlimited messaging keep you moving forward.

• Deep Transformation: We're working on rewiring thought patterns, movement patterns, and building serious gains - which takes time.

• Accountability: Committing to the process helps you stay engaged, even when it's challenging.

• Communication: Unlimited text support between sessions via phone or email, with responses ASAP.

Fees:$600/month, or $1,600 for 3-months ($533/month, savings of $200)

• Cancellation Policy: Cancellations require 30 days' notice. Refunds are prorated based on services used, with digital resources becoming non-refundable once accessed. No refunds after 30 days.

• Session Scheduling: Clients are responsible for scheduling their monthly sessions. A 24-hour notice is required for rescheduling. No-shows will not be rescheduled for that month.

*DFY meal plans available at an additional cost.

Focused, 55-minute coaching sessions who want targeted support without ongoing commitments.

A la carte sessions do not include comprehensive tracking and text support, making these perfect for clarity, problem-solving, and learning skills, how to meal plan, and other occasional guidance situations.

Submitting your intake ahead of your session is encouraged to maximize session time.

Fees: $185 per session.

Submit to The Spot to receive a confidential, personalized response to your questions surrounding

• Mindset and Stress Management

• Exercise and Nutrition

• Relationship Advice

• Everyday issues or concerns that need an unbiased ear to problem solve

How It Works:

1. Submit your question: Type your question into the text box provided below.

2. Receive your response: I will reply via email or a personalized video (up to 5 minutes) within 1-2 business days. I may reach out for clarifiers to make sure I understand your concern. Keep an eye on your inbox (and spam folder) — if you don't receive it within 3 days, reach out for assistance.

   If you have a preference for email vs video, please include that; otherwise, I will respond with what I feels is most helpful to you.

Your Privacy Matters: This is a private response meant just for you. These questions and responses are never shared with anyone else or on social media. For questions to be answered publicly, please submit to TheSpot@sapowellness.com

Disclaimer: The Spot responses are for informational and educational purposes only and should not be seen as a substitute for medical or therapeutic advice, diagnosis, or treatment. Always consult a healthcare professional for any concerns regarding your health and well-being.

Fees: $50.00 per question

PLEASE NOTE: The Spot is designed for specific questions about using exercise, nutrition, mindfulness techniques, nervous system regulation, and practical life skills where I can give you direct feedback or perspective. It is not the right space for complex mental health issues requiring ongoing therapeutic support (such as severe depression, active eating disorders, substance abuse, or trauma processing). These topics require the depth and continuity of therapy.

To get the most value from your submission, please keep your question focused and clear.

There are no refunds once a question has been submitted.