My F.E.M.A.L.E. Method to Optimal Results

Through the last 15 years, I’ve acquired education and experience in many areas of health & wellness. My background in fitness, holistic nutrition and functional medicine, combined with my own health struggles, has fueled my passion for helping others through this holistic and comprehensive view. I’ve learned what the components are to a healthy lifestyle that is balanced, enjoyable and sustainable….and I can’t wait to share it with you!

I use something I call my F.E.M.A.L.E. Method, a specific formula focused on holistic wellness, functional-medicine & building habits, to create optimal results and sustainability!

So, what does that stand for? Let me share with you!

F.E.M.A.L.E. stands for:

F: Functional Medicine

M: Mindset and Mental Health

E: Eating Habits and Nutrition

A: Accountability

L: Lifestyle Habits and Routine

E: Exercise and Movement

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F is for Functional Medicine

Functional Medicine can be described as the following:

1. Views the body as one unique integrated system, looking at the way all the systems work together instead of isolating single organs and dividing them up into medical specialties.

2. Seeks to identify the root cause of symptoms to correct imbalances and find long-lasting healing that supports the body, mind, and spirit as a whole and it’s completely personalized.
3. Addresses the body as a whole, as our mind, body and spirit affect one another. It asks “WHY” does the condition exist?
4. Focuses on disease prevention & optimal overall health, not just the absence of diseases, using natural & conservative treatments to reverse & treat conditions.

Conventional medicine diagnoses & treats, while Functional Medicine aims to prevent & heal.

Functional Medicine digs deeper and works upstream and uses a comprehensive approach not just living without disease, but actually having GREAT health and thriving! Plus… diagnoses and conditions can actually be symptoms of a bigger issue.

It’s my passion to spread awareness & education about a whole body approach to healthcare. You CAN be your own health advocate & know how to improve your health.

Some of the Top Root Causes of Health Symptoms and Issues include:

• Chronic Stress
• Chronic Inflammation
• Medication Use
• Gut Dysbiosis
• Poor Liver Function
• Poor Diet Choices
• Nutritional Deficiencies
• Sedentary
• Over-Exercising
• Family History/Genetics
• Environmental Toxin Burden

E is for Eating Habits:

YOU ARE WHAT YOU EAT! Food is much more than just numbers or calories.

Food is information, energy and has the capability to be “medicine” for optimal health.

Food is ALSO a way to connect, a big part of culture, brings memories and should be enjoyed!

My Philosophy for Nutrition:

1. Positive and Balanced Relationship with Food
2. Food Quality
3. Food Quantity
4. Balance of Macronutrients and Micronutrients
5. Meal Timing
6. Personalized Supplementation

A big focus I start with clients on is becoming aware of their food triggers and foods limiting their results. The WORST CULPRITS in our diet are packaged, processed food products.

These contain ingredients that raise inflammation and can cause: blood sugar crashes, low energy, brain fog, poor sleep, poor recovery and fitness performance, weight gain, weight loss resistance and more.

Ingredients and foods to avoid: White sugars, White flours, Vegetable Oils

Examples: Bakery goods (cakes, pastries, bagels, cookies) chips, crackers, canola & soybean cooking oils, pizza, white pastas, white breads, sodas, juices, energy drinks, fast food, etc.

M is for Mindset

Our mindset (our thoughts & attitudes) and our mental health is directly related to your physical health.

A top mistake I see SO many (women) make is they struggle with an extreme all or nothing, “perfectionist” mentality. They tend to set unrealistic expectations of themselves, and if something doesn’t go right, they beat themselves up and results in negative self talk. Many times this happens subconsciously!

First Steps to overcome this? Pause, Acknowledge and Re-Frame your Mindset!

It is time to acknowledge the voice inside your head and if you are setting yourself up with unrealistic expectations.

What thoughts are you telling yourself? What is the conversation going on in your head?

Are your expectations actually realistic and goals are doable? Do you actually believe that you can succeed?

Acknowledging your own personal barriers can be a huge first step in actually making progress!

A is for Accountability

I think we can all agree that we need forms of accountability to stay consistent (with anything!) Many people say this is their biggest struggle! We need to create both internal (personal) and external forms of accountability. This is exactly one of my main roles as a health practitioner and coach! 🙂

Ways I Keep my Clients Accountable:

• Open communication & expectations of our collaborative relationship
• Check ins (online, portal messaging, in person)
• Group chat
• 1:1 private messaging portal
• 1:1 and small group coaching sessions
• Trackers like food & exercise logs
• Goal and Progress Re-Assessments
• Personal markers like progress photos, measurements & weigh ins

Other Best Tactics:

• Keep visual reminders of your goals & plan
• Create a community and support system
• Create Affirmations or Mantras
• Use Progress Markers

L is for Lifestyle Habits and Routine

This is the “secret” component many people (and coaches) miss when it comes to results! It’s NOT sexy. It’s simple, but not always easy.

It’s your habits that drive the progress forward!

Your lifestyle has to be personalized and enjoyable for the results to be SUSTAINABLE.

If you lack consistency, it might be because you are lacking the right HABITS and tools to keep them in place!

Habits and Routines need to be specific, personalized and realistic. Everyone is unique (and routines will change over time too based on life circumstances!)

In my coaching we talk a lot about building habits, as this makes the new changes easier and less likely to feel forced or unenjoyable.

Two Big Tactics to try would be Habit Stacking and Time Blocking

Remember when starting any new habit: Make it SIMPLE and SPECIFIC!

E is for Exercise

Our bodies are designed to move on a daily basis!

A Top Mistake I see is that women again have an all or nothing mentality with exercise (surprised?) They have extremes with their movement, either being completely sedentary or OVER-exercising without a balanced approach.

First Step I focus on with clients is not necessarily exercise, but on overall movement EVERY DAY, by standing, moving and walking more throughout the day.

Other Key Tactics:

• Re-assess your exercise program to have a balanced approach between: strength training, “smart cardio” and recovery
• Work smarter, not always “harder”. More is not always better!
• Exercise should be personalized and enjoyable (yes, it can be fun!)
• Utilize methods of progressive overload, circuit training & intervals for optimal metabolic response & body composition goals

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All of these components, when implemented in the right way, and on a consistent basis, will help you boost your metabolism, increase your energy, focus, and better results!

I specialize in helping moms and busy women reshape their body, improve their energy and balance their hormones, using a holistic approach versus quick fixes, so that they can have confidence in their body and abilities!

Are you interested in learning more about the F.E.M.A.L.E. Method and working together?

Reach out to me here!