The Foundation to Empowered Living

This course is designed to create a stable foundation for you as you elevate your entire life. It’s especially important if you choose to continue exploring your relationship with food and your body.

What you’ll get

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    Deep dive the Awareness and Structure phase of this signature method to help you create stability in your relationship with food

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    Perspective shifts for exercise so you feel in charge of how you include activity into your plan.

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    Understand the parts of you and how to naturally set boundaries that prioritize your goals at each stage of the journey.

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    Worksheets designed to help you see your patterns so you clearly know how to support yourself moving forward.

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    Complementary emails are designed to pop into your inbox 3-4 days/week. These are like having a correspondence-based coaching session- you’ll get real-life applications of this material, empowering mindset shifts, and reminders to stay on track.

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    Mastering Meal Planning Bundle- 4 of the most popular masterclasses (How to Plan Meals, Automating your Meals: How to Create Variety While Cooking 3 Days or Less/week, Empowering Picky Eaters, and Supported: Creating the Experience of Harmony at Home).

    An extra $147 value

What’s inside

Phase 1: Awareness

Many women are drawn to intuitive eating because it deeply resonates with them and they love the idea of listening to their body over someone else telling them what they should or shouldn't eat. "Eat what your body needs” feels so liberating and yet they find it challenging to implement because their understanding of what the female body needs has been skewed by media and the diet industry. Over the years of going "all in" on different diets, she has learned to mute her body's innate wisdom and listen to someone who "knows" better.

Instead of her diet supporting her life and body, eating "healthy" feels like a treadmill she can't step off of.

This section is designed to put you back in touch with your body’s communication system so you can make decisions that meet the right needs (and help you feel stable), especially with your food.

Phase 2: Structure

The reason most women feel “out of control” around food has very little to do with willpower and almost everything to do with the way their physiology is responding to their environment. It is very difficult to access your intuitive eating cues when your survival responses are activated. This phase is designed to help you know how to use the information you gathered in Phase 1 to build the right support (you’ll know it’s “right” when the rest of your life also feels more manageable).

The Women Who Get The Best Results from This…

The clients I work best with are deep feelers, intuitive, creative, caring women who have been trying to fit into a diet.

What this type of woman most need to thrive is someone that speaks her language (feelings) and will help her reframe her emotional experience into actionable tasks that *feel* authentic for her. This personality tends to think shorter time periods are advantageous because she is capable of being very disciplined but it burns out quickly. She doesn't realize that she actually works best when we *relieve* the pressure of needing a certain result in a specific time. This turns on her intuition and creativity to find what works for her.

The women who create the best results from this are ready to create a healthy relationship with food more than they are motivated by a number on the scale.

They have usually lost and regained the same 5-20(+) pounds and want to keep it off but find themselves sliding back into old habits when they “go off” of a diet.

They are open-minded and creative; willing to look inside herself and explore her own masculine and feminine energy in order to create healthier relationships in all areas of her life.

They usually have a strong pull toward healing and have often worked to heal deep trauma but haven't found a way to integrate it into the area of their health and wellness.

Hear From a Grad

The best way to know what a program is like to is to hear from someone who’s been through it. This Nourished graduate permitted us to share her insights and experience with the content so anyone who was on the fence could make a more informed decision.

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Healthy relationships require healthy FOUNDATIONS, your health is no different.

✺ Frequently asked questions ✺

  • Of course, when we invest in "another program", it's easy to want to feel confident we will get a good ROI. To me this is more about trusting in yourself and making an investment based on what you know you need (i.e. if you repeatedly struggle in one area, *that* is where you need to invest in some support).

    While my clients do typically see weight loss (inches, dress size, more muscle, less rebound weight, longer-lasting results, etc.), what they gain is freedom from the scale. This is one of the most consistent results I've seen- no longer being triggered out of taking healthy action based on what the scale says.

    I do not promise specific results because everyone is different- we have different levels of energy, motivation, values, goals, and bodies. If you're consistent in consuming the content and applying what makes sense to you, I have no reason to believe you will not have everything you need to maintain weight loss.

  • Phases 1 and 2 are the basic steps you need to stabilize your relationship with food.

    I've split the course into two parts to reduce overwhelm and give you more choice as to how much time and money you invest. This way you can opt to purchase the whole course or dip your toe in the water. You'll walk away from this section with key stabilizing tools and if you choose to come back for Phases 3 and 4, the price of this course will go toward the full course.

  • If we are working 1:1 I will be happy to share some more personalized ranges so you feel like you're in the right ballpark but this program is not based on numbers and strategies as much as practical changes that *feel* right for you.

  • I offer ongoing support in 1- and 3-month increments so you can integrate the information with as much support as you need before you're totally on your own.

  • This path takes a little longer than a 30-day challenge. I have found that after 1 month, your natural awareness starts helping you make choices more intuitively. After 3 months, these habits are solidified, and after 6 months you will have navigated all the challenges you will experience (plateaus, holidays, parties, etc).

    This is why I like to stay accessible (via Virtual Support or 1:1 sessions) to clients for at least 6 months so you can find your way through all these new experiences without falling back into old patterns.

    Many of my clients have been able to continue losing or, at least maintain their results, after 6 months.

  • This form of guided healing helps clients gain insight into the most common triggers in the weight loss journey (why no one enjoys tracking, your relationship with the scale, navigating plateaus, how to know what to eat using your body and intuition for guidance, etc). When triggers are not derailing you, the "right" choices become more clear and you have lower resistance to taking action.

    If you've not tried this modality yet, sign up for a free resource to shift your relationship to the scale on my website (courtneyschand.com)