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shift and sustain

6 month program

the program for the woman who is ready to commit to not only eating healthier, but who wants to transform her entire lifestyle to be healthier. not only to we deep dive into the basic nutrition and the principles of mindful eating covered in food focused program, but we take it a step further and explore other aspects of your daily life and mindset blocks that impact your health and goals.

Shift and Sustain: About

i help women become their own health advocates

are you tired of trying to fit yourself into a certain diet or trendy dietary lifestyle?

do you currently crave something sweet after every meal? what about caffeine every afternoon?

do you find yourself reaching for snacks a hour or two after eating a meal?

do you find yourself having an "all or nothing" attitude when it comes to healthy eating or exercising? Or starting over every Monday?

are you constantly picking yourself apart over your physical appearance?

do you compare yourself to old photos of yourself or others?

are you getting your health advice from google and/or instagram?

are you stressed? 

if you answered yes to any of these, i get it... because i have been there, too.

Shift and Sustain: About

meet julia

integrative health coach

julia has been working as an integrative health coach since 2019. her specialty is teaching women how to eat to support their unique bodies through basic nutrition information and mindful eating practices, therefore allowing them to trust themselves instead of the outside noise of diet culture. 

julia also believes that in order to achieve sustainable health, you must also have a healthy mindset. this is why she implements stress management and self care practices into her shift and sustain programs.

certified integrative health coach, graduated from the institute of integrative nutrition

currently enrolled at hawthorn university pursuing a certification in nutrition consulting

Shift and Sustain: About

shift and sustain program is for the woman who...

  • has "tried it all" and is sick of trying to fit herself into a box of someone else's definition of health.

  • lives a busy lifestyle and needs quick, simple, and easy to implement habits.

  • constantly craves fast and processed foods, and desires to shift into eating more whole foods.

  • wants to trust her body to eat intuitively without counting calories or macros.

  • is constantly snacking throughout the day and never feels satisfied.

  • craves dessert or a "treat" after every meal.

  • feels confused and overwhelmed on what it means to be "healthy" nowadays.

  • is taking health advice from instagram and google.

  • classifies certain foods as "good" and "bad".

  • is dealing with food guilt or food anxiety.

  • wants to be a good example of living healthy for her family.

  • is constantly reaching for that afternoon cup of coffee for more energy.

  • has body composition goals, and wants to achieve them in a healthy way.

  • has been trying to implement healthy changes for a while now on her own, but hasn't seen any results.

  • feels stuck in scale jail.

  • is eating healthy, but still not seeing results.

  • comparing her current body to past versions of herself.

  • wants to learn how to cook healthy and delicious meals for herself and her family.

  • is ready to put herself and her health first.

  • will trust the process and make this program a priority.

  • has an open mind and is willing to try new things.

  • is ready to commit and do the work it takes to achieve her goals.

Shift and Sustain: About Me
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working with julia 1:1

what you'll learn

you’ll learn that "health" encompasses more than just food and fitness, as well as how to:

eat intuitively, and ignore the diet culture and other outside noise.

prepare easy, delicious meals full of nutritional benefits.

understand your cravings and reduce that urge for that snack at 3pm.

increase your energy without those 3 cups of coffee.

exercise to feel good, not as a punishment or chore.

incorporate tips for healthy and sustainable weight loss.

implement stress management tactics to enhance your results of eating well.

create realistic, long-lasting healthy habits so that you continue to flourish after our time together.

Shift and Sustain: About Me

what's included?

this program includes:

initial 1-hour health history consultation

followed by bi weekly 45 minute calls where we address questions, concerns, and I provide ongoing support and accountability 

24/7 access to me through Practice Better

bi-weekly personalized recipes and grocery lists

Shift and Sustain: Quote
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