welcome-maryThis section contains 15 “coaching sessions” that each take about five to 10 minutes to complete. Each coaching session introduces key health and weight loss principles and one or two new skills for you to put into practice.

At the end of each coaching session, I’ll ask you to do a quick check-in so I know you’ve finished the session and to let me know how it’s going for you! I’ll also ask you to commit to putting the new skill(s) from the session into practice.

While you are welcome to read ahead, I recommend that you devote some time to working on the skill(s) from your most recent session before committing to the skill(s) in the next session.

As always, if you have any questions, please ask!



Section 1: Getting Off to a Great Start!

Coaching Session 1: Laying the Foundation for Success

BETA_SuccessThe difference between those who succeed and those who don’t

Those who succeed did not discover a secret formula and they don’t possess superior willpower or genetics. I’ll share with you what I’ve found they do have in common from my nearly 10 years of health and weight loss coaching. 

New skills: taking accurate body measurements
(Approx 5 minutes) Click here to begin…


Coaching Session 2: Your Top Priority

BETA_Number1If you only focus on one thing, focus on this

You can’t do everything at once and shouldn’t try. So where do you start and why? I’ll explain what you need to focus on first to get “the most bang for your buck” and create a foundation for a healthier, leaner lifestyle.  

New skills: food journaling
(Approx 7 minutes) 
Click here to begin…



Coaching Session 3: First Steps, First Wins

BETA_StepsThree simple steps that produce results

I want you to taste success as soon as possible because it’s one of the most powerful motivators to keep going. In this coaching session, I discuss some simple steps you can take to experience some quick wins.

New skills: 1. using your nutrition system, 2. mastering snacks and beverages
(Approx 9 minutes) 
Click here to begin…




ToolsIconBody measurement instructions

Food journal apps

Healthy snack list




Section 2: Accelerate Your Progress

The coaching sessions in this section to focus on getting the most out of healthy eating principles, including:

  • Solving carbs, fats, proteins and micronutrients

  • Balanced eating strategy

  • Protein requirements to maintain and build lean tissue



Section 3: Healthy Habits for Life

The coaching sessions in this section to focus mostly on developing effective habits, including:

  • Grocery purchasing

  • Food prep

  • Eating out

  • Best exercises for weight loss and lean muscle development