Free and Low-Cost Resources
We offer a number of free and low-cost courses, challenges, and information guides; and we are always developing more!
Check back often to find new sources that help in your transformation.
6-Day Mobility Challenge
Mobility plays a huge role in our everyday life. It affects how your body feels when you get up in the morning, the ease of your daily activities, how limber you stay as you get older, and your overall fitness, strength, and performance.
This challenge breaks down everything you need to know to help your body move better, and then helps you put that knowledge into practice.
10-Day Total Mind & Body Detox
This detox is designed to rid your body of built-up toxins and wastes, normalize your hormone levels, give you more energy, make your skin glow, and feed and fuel your body so you feel ridiculously amazing!
Break Through Your Plateau Guide
All the Tools You Need to Avoid Getting Stuck in the Dreaded Health & Fitness Rut
Hitting a plateau and getting "stuck" is something that has happened to just about everyone.
The good news is that there are simple strategies to help you Break Through.
This guide was designed to help you:
- Avoid plateaus
- Break Through plateaus when they do happen
- Reach your goals faster and with less frustration
Clean It Up Challenge
Your body has an amazing built-in detoxification system to help battle toxins. But the fact is, our environment is teeming with potentially harmful chemicals. They can be found almost everywhere, including:
- What you put IN your body
- What you put ON your body
- What you live with in your HOME
- What you feed you MIND
When you total it all together, it can be a lot for your system to handle.
Taking stock of your toxic load - and reducing it as much as possible - can be a major step in improving your wellness.
This guide will bring awareness to the toxins you may be exposed to, and help you reduce them whenever possible.
Create Your 30-Day Goal
This course is a part of our Getting It Done Program. Create Your 30-day Goal helps you to learn the value of choosing a goal and sticking with it until it is accomplished - no matter what!
If you want to be productive you have to become a good planner AND you need to follow through on your plans.
Why don't we follow through on our plans? Because we experience discomfort. People who get things done have learned how to be uncomfortable and do what needs to be done anyway.
Goal Getting & Habit Stacking Guide
This workbook will help you to break through your barriers so you can look back on 2022 as one of the BEST years of your life!
No "white-knuckling" here! We focus on helping you to take intentional, deliberate actions that:
- works WITH your lifestyle
- adds real value to your quality of life
- gets (and keeps) you excited about the future, and
- steadily moves you closer to your personal vision of success
Good Morning/Good Night Ritual Guide
Starting your day with a proactive mindset means leading your day with INTENTION and setting yourself up for success! Start your days feeling calm and in charge - and well on your way to reaching your goals.
This guide will help you focus on the specific actions you can take to:
- move closer to your goals
- make your life easier
- reduce stress
Healthy at Every Age
Health & wellness is not a "set it and forget it" proposition. What your body & mind want - and need - changes at every age and stage of life.
Taking advantage of your strengths through the decades is smart. So is giving a little extra attention to areas that need some TLC.
This guide will help you navigate the decades with ease, feeling strong, fit, and centered.
Healthy Holiday Gift Guide
The brand-new 2021 edition of my Healthy Holiday Gift Guide is my special THANK YOU for being part of our incredible community.
This year's guide is packed with fun, creative, and healthy gift ideas everyone will love - and that show how much you care. From stocking stuffers to wellness gifts to food & drink ideas to inspiring book ideas - there's something for everyone on your list.
Introduction to Life Coaching for the Client
Coaching isn't about treating the symptoms of pain or shortcomings - it's about finding the root cause of each symptom, understanding it, and then helping you, the client, change it to make room for success and fulfillment.
I've created this mini-course for you - my new client. Here are a few steps to make our sessions - especially our first session - a productive, transformational experience for you.
For Healthier Relationships
Chronic anger issues can get out of control and have serious repercussions for your health, work, and relationships.
This course will help you to understand the reasons behind your anger and introduce you to some anger management tools that will allow you to be manage your emotions.
Protein-packed Breakfast Recipes
Start your day feeling healthy, energized, and ready for whatever comes your way with these great protein-packed recipes.
Inside you will find:
- Make-ahead breakfasts
- Fast & easy choices
- Delicious smoothie recipes
- Plant-based options
- Grab & go meals
Plus, you will learn why having protein as part of your first meal of the day is so important for your results AND your overall health.
Stronger to the Core Jump Start Guide
Your core works hard 24/7 to keep your body balanced and aligned. Often our daily lives conspire against it and make our core's job even harder!
This program will help balance and strengthen your core from every direction. You'll learn HOW to engage your core, then you'll learn the #1 thing you can do to make your core stronger and more balanced. Finally, you'll incorporate targeted exercises to sculpt a strong core.
Eliminating ADDED sugar from your diet has an incredibly powerful impact on your health.
You will be amazed at how different you will feel in just a few short days.
This guide contains suggestions about how to get rid of the ADDED SUGAR and other sweetened foods and drinks from your diet, so you can get the maximum benefit as soon as possible.
Supercharge Your Sleep
Not getting enough sleep can affect your mood, your weight, your workouts , and even your health down to the cellular level.
This guide outlines why it's important to make sleep a priority, how to get more of it, and show you ways to optimize your sleeping time for improved health, energy, focus, and performance.
Tasty Sauces, Marinades & Salad Dressing Recipe Guide
Who says healthy eating has to be bland? Not me!
Inside this guide you will find more than a dozen recipes that will elevate almost any meal - from homemade spicy Buffalo Sauce and Avocado-Wasabi Sauce to zesty Lime-Mango Dressing and even an elegant Provençale Sauce.
The Mindfulness Workbook
Being more mindful can help you set more meaningful goals, and help fuel you toward reaching them.
In this workbook, we will explore what mindfulness is (and isn't)…and do some fun and unique exercises to create more of those magic moments in your life!
Time Crunch Workout Guide
It's so important to move your body and get regular exercise - but life gets busy. It's all too easy to move your workout to "tomorrow."
Missing workouts and failing to follow through on commitments to yourself doesn't feel very good! IT DOESN"T HAVE TO BE THAT WAY - THERE IS A SOLUTION.
In this guide you will find results-driven workouts that will fit into even the busiest schedule - and it's designed for ALL fitness levels!
Unplug: 24 Techniques to Beat Stress
Some stress is normal (and even healthy)...but chronic stress can do a real number on your body.
It can wreak havoc on your hormones, making you gain weight. And it can also take a major toll on your health, paving the way for illness and disease.
This mini-course will help you take back control over your level of stress by equipping you with some easy techniques that will calm your body, ease your mind, and life your spirit.
Ultimate Pre-Workout Guide
This Ultimate Pre-workout Guide outlines specific actions you can take to get the absolute BEST results from your workouts.
As you go through the program, you’ll discover how a healthy lifestyle contributes to your workouts – and how your workouts contribute to a healthy lifestyle. Having a fitness routine that works for your lifestyle is a key part of feeling energized, fit, strong, and ready for whatever comes your way.