Carbohydrates are the main source of energy for our brain, muscles, and basic body functions. But too much refined carbohydrates, like sugar and white flour, converts into fat. Not to mention, it spikes the insulin level and triggers a hunger attack at the bottom of the curve.
Protein is needed everywhere and for everything from hair to hormones. Consume too much, and you’ll be wasting your money. The body takes the protein that it needs and excretes the rest. If you are consuming too much animal protein, you have the disadvantage of also ingesting the naturally occurring saturated fat found in these products and you’ll gain weight.
Without Fat the body can’t absorb certain vitamins like A, D, E, and K. But too much makes you gain weight easily because it contains 9 calories per gram, more than twice as much as carbohydrate and protein.
Vitamins & Minerals are the catalyst for many body functions and maintenance. They boost the immune system and protect and repair the cells. Long term deficiency leads to chronic diseases.
The body is made up of 65% water. It is an essential element for body housekeeping. It helps transport nutrients into the cells and is the most efficient detoxifier, as it helps move waste to be excreted.
The body is meant to move. Whether you chose to dance, walk, run, or hit the gym, increasing the activity level is an essential part of a healthy lifestyle. It’s necessary to include both aerobic and anaerobic exercises, but more importantly have fun with it!
Sleep is crucial not only for long-term memory consolidation, but also for making the right food choices. When you are tired and stressed, chances are you consume high calorie foods.
There is a saboteur living deep inside each one of us. Where do you get support to develop triggers that can change your mindset and keep you on track?
1x weekly video conference calls to set and adjust goals
Celebrate wins and overcome challenges and roadblocks
Discover your strengths and work on your weaknesses
Slowly reshape your mindset and develop new long-lasting healthy habits
Evaluation and goal setting based on your values, lifestyle, and worldview
Identify current habits
Recommended food diary (optional)
Allergies and medical history check
Balanced meal plans
Transparency on nutritional content and calories
Food diary and energy balance checks (optional)
Meal plans created with the whole family in mind
Shopping list review and pantry overhaul
*for 1:1 clients only
Understand food groups and their role on body inflammation / prevention
Learn to create and enhance recipes for higher nutritional value and anti-inflammatory properties
Tips & tricks for daily maintenance of a healthy diet
Tips to incorporate daily activities to increase energy expenditure
Aerobic and anaerobic recommendations
Weekly challenges via a social fitness platform
Sleep techniques that can also be downloaded as an mp3 file
Adopt sleep hygiene habits
Breathing and relaxation exercises in every live session
Mindset shift and strategies for forming long-lasting healthy habits
Master self-motivation and get rid of procrastination
Uncover saboteurs, find triggers, reset the mind
Resources and ideas to incorporate your new habits into your daily lifestyle
How to avoid food marketing traps
How to read food labels
How to choose nutrient-dense foods
Access to our happy community
Share experience with like-minded individuals
Ask questions and clarify doubts
Mobile app during the coaching period – reminders to drink water, track weight, and activity
If you don’t find 4 friends to join your journey, you go on a waiting list until 4 other people enroll.
No. You can choose to pay now or pay later. You can pay with credit cards anytime or with SEPA upon request.
Yes. You can choose to be billed and receive SEPA instructions to transfer your payment.
Groups start on the first week of every month, meeting times are Mondays in Spanish from 21 to 22:30 and Wednesdays in English from 20:30 to 22:00 CET. Monthly workshops are held on the first Sunday of every month. 1:1 meetings are scheduled based on availability of both parties.
You have 14 days money back guaranteed. I recommend you stay active on the program for at least three months, but you can cancel anytime after 14 days and you will only be charged up to the month that you participate.
I have had the pleasure of celebrating success stories. I understand every body is different. Success can be measured in many ways. We will identify your wins if you stay committed to the changes recommended.
If you complete the 3-months group or 1:1 coaching you are welcomed to join a private community where you can connect with like-minded individuals and obtain support and motivation.