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Foundations of Wellness

*the* course for women who want direct guidance on how to achieve their own definition of optimal mental & physical wellness. 

Feeling lost and discouraged are familiar feelings for you when it comes to taking care of your health.  You want to feel better but you don't know where to start, or the guidance and advice you've been given is inconsistent, unrealistic, overwhelming, or all of the above. 

I'm here to tell you that it's possible to re-gain control of your health. It doesn't have to be complicated and overwhelming. 

Everywhere you look there’s another program, another diet, another pill that says “This is the answer to all your problems!”, but it’s just another quick fix with no long-lasting effects. You're either left wondering "What's wrong with me?" or "Why didn't this work?" The reason that happens is because those quick fixes are just a bandaid to the problem. In order to achieve long lasting change in your health you have to start at the foundation: the building blocks to a healthy mind and body, and that takes some time and effort. 

Nothing worth investing in is quick and easy, but that doesn’t mean it has to be daunting and boring. This course will pave the way to better health: both mental and physical, and you will enjoy the process!

Why do I believe in this course? 

I believe in the content of this course because not only is there research backing the benefits and outcomes, but I personally have benefitted from it. I have also walked alongside many of my clients, guiding them using the same principles that are included in this course, and I've seen so many benefit when they get to know themselves on a deeper level and learn about the right tools and changes that work for them. 

Module 1: Mindfulness

  • We'll start with learning about the importance of presence and how a lack of it holds us back in all areas of our life and health. We'll learn how and why not being mindful leads to low moods and anxiety. 

  • This module is, quite literally, the foundation to the entire course because it will make it's way into every module. 

Module 2: Stress Management

  • If mindfulness is the bread, then stress management is the butter of this course. Stress, if gone unmanaged, has a huge impact on our entire body.  In this module you will learn about how stress shows up for you specifically and you will be equipped to address it timely and more gracefully, avoiding burnout (or worse!). 

Module 3: Sleep

  • Your sleep has a huge impact on how your mind and body function. We'll review the whys and cover the how-to of getting the best sleep possible. 

Module 4: Nutrition

  • In this module, you'll learn all about how your eating habits directly impact your mood and energy and how problems in these areas can have a cyclical impact on mental and physical health. 

  • You'll also get reacquainted with your relationship with food and learn how to eat to feel your best. 

Module 5: Movement/exercise​

  • Covered in this module are the impacts exercise has on brain, body, behaviors, and so much more. By the end of the module, you'll have activities and exercises that feel right to you, that can assist with depression and anxiety symptoms, as well as a plan for success, so you don't work out for a week and then give up. 

Module 6: Self-care, rest & play

  • Saving the best for last, module 6 covers some of the most underrated but most critical content when it comes to overall health. Through this module you will address the hurdles to self-care, learn of it's importance and get to know your play style.

*Something important to note is that all 6 modules are interconnected. Meaning, if one area suffers, another one is impacted and may suffer. For example, if your nutrition is poor, this might affect your sleep. If your sleep is off, this will impact  your energy the next day and your ability to exercise. What we must understand is that all these modules are a puzzle piece to our health and they all need our attention. 

The Foundations of Wellness course includes: 
  • Research and evidence-based material 

  • Activities and meditations specifically curated for this program,  

  • Journal prompts + reflections in each module to build deeper insights into your habits, family influence and your own personal goals and possible hurdles. 

  • Encouraging and specific "homework assignments" that help you learn how to put your new skills into practice (this is what leads to change!)

Course Modules

I'd love to get you feeling like your best self!

If you've made it this far, you're ready for change. You're ready to take the next steps to build a rock solid foundation of wellness for yourself. Don't wait another year to prioritize your mental and physical health. It's time to stop putting *you* on hold!

Details & Registration

So you're ready to take the next step?

  • The Foundations of Wellness course is hosted through Thinkific, and you will be able to access the course through a computer, tablet or your phone using the Thinkific mobile app! 

  • The cost of the course is $200 and participants will get immediate access to the course content. 

  • Participants will be able to access all the material for 1 year after sign up. 

1. Who is this course great for?

Anyone can take take this course who is interested in optimizing their mental and physical health, but the best outcomes will apply to women who are self-motivated and want to direct the pace of their own learning. 

2. How long is the course? 

The course is 6 modules, and each module could take anywhere from 30 minutes to an hour to complete, depending on how much time you dedicate to the activities. The suggested pace of the entire course is 6 weeks, one week to cover each module and practice applying the tools and skills learned before jumping into new material. This will allow for proper "digestion and assimilation" of the material. However, since it is self-paced, you can complete it faster OR take your time to complete it. 

3. Do I get all the course content once i sign up?  

Yes, all the content will be available upon sign up. The course is hosted through Thinkific and you can hop right into the introduction and module 1 as soon as you're ready!

4. Who should i contact if i have issues with the course?

For  any issues, please contact me (Kristy) at


5. Payments & refunds

The full payment for the course is due at sign up. No payment plans are offered at this time. Also, once purchased there are no refunds, as participants have immediate access to content. 


Interested in working with me one-in-one? 

If you live in Illinois and prefer to work directly with me 

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