Wellness Refocused Coaching

Free Consult

During our 1-hour phone call we will discuss the introduction questionnaire that you filled out.

The questionnaire will help me have a better understanding of your goals, give you an opportunity to think them through and provide us a space to ask follow up questions as necessary.

We will also discussion expectations of the client-coaching relationship from both sides as well as the coaching process.

If both of us feel that it’s appropriate to work together, I will send the final waivers and invoice within three business days of the consult to be filled out and submitted. Once all paperwork is returned and financial obligation is fulfilled coaching will start.

8-Week 1:1 Health and Life Coaching with Weekly Face-to-Face Check-ins

This comprehensive approach to health and life coaching includes face-to-face check-ins once a week with email and texting support in between check-ins as needed.

In the initial weeks, you will work with me to:

  • Develop your short-term and long-term goals
  • Develop your “why”
  • Determine personal definitions for success and failure to help create an environment for personal evaluation
  • Develop a timeline and action plan for your specific goals
  • Develop and implement organizational strategies to benchmark timeline

Throughout the 8 weeks, you will also be learning and becoming a partner in the process so you have a better understanding of how to create your healthy lifestyle. Concepts you will be involved in may include:

  • Basic nutritional education to understand macro nutrients, micro nutrients and calories specific to you
  • Understanding the differences between allergies and intolerances
  • How to determine the best eating style that fits your lifestyle
  • Individual strength training and cardiorespiratory programming that compliments your health goals
  • Learn how to define balance for yourself to include self-care concepts with professional growth, personal environment and external relationships
  • Create self-care and self-relationship development plan that aligns with your specific goals
  • “Homework” on an as needed basis to challenge client thinking and self-evaluation

8-Week 1:1 Health and Life Coaching with Weekly Email Only Check-ins

This approach to health and life coaching includes a comprehensive once a week email check-in along with texting support in between as needed. This program is for someone who finds they don’t need the accountability of a face-to-face conversation, but still needs assistance to determine a nutrition protocol that fits their lifestyle and goals as well as structured training. There will be a coaching call scheduled for the 8th week to discuss progress up to this point and evaluate next steps.

We focus more on your physical health and time management to ensure that a healthy routine is implemented that fits your goals and schedule.

In between your consult and getting started you will be asked to track various behaviors so you and I can understand potential barriers and identify current strengths in your routine.

In the first week, you will receive:

  • Nutrition information including how to calculate customized macro nutrients, micro nutrients and calories specific to you along with information to become a partner to better understand how these are calculated
  • Guidance to determine the best eating style that fits your lifestyle so you can reach your physical health goals

In the second week, you will receive:

  • Individual strength training and cardiorespiratory programming that compliments your health goals

Over 8 weeks you will have support that will help you build on your progress each week. Nutritional and training changes will be made as necessary as needed for each unique client.

Cristina has experience working with women who have or have been:

  • Celiac disease
  • Clinically diagnosed eating disorders
  • Disorder eating behavior
  • High cholesterol
  • Weight loss surgery
  • IBS
  • PCOS (poly-cystic ovarian syndrome)
  • Hypertension
  • Hypothyroidism
  • Had full or partial hysterectomies
  • Anxiety and depression
  • OCD (obsessive compulsive disorder)
  • Pregnant (1st, 2nd and 3rd trimester)
  • Postpartum (had C-sections)
  • Diabetes
  • Herniation

Goals From Current and Previous Clients:

  • Physical health goals including building muscle, losing fat and maintaining
  • Developing weekly schedule including personal and family activities and goals
  • Understanding macronutrient and micronutrient
    • Developing calculations
    • How to determine approach adjustments
    • Understanding basal metabolic rate and total daily energy expenditure
  • Assistance developing structured programming for in and out of the gym
  • Building strength and endurance
  • Creating deadlines to study and sit for certification exams, course work and deadlines at work
  • Striving for a better relationship with food focusing on physically feeling as well as emotional attachment to food
  • Business plan development for small business
  • Bikini competition preparation (macro counting assistance)
  • Learning to meal plan and shop for a budget
  • Learning to develop meal  plans to incorporate family into healthy lifestyle creation
  • Developing strength and confidence in decision making process
  • Resume and cover letter writing
  • Interview preparation
  • Learning how to evaluate goals to make better choices daily, weekly and monthly
  • Learning to utilize nontraditional resources for coping
  • Decreasing binging or food abuse incidences
  • Learning to balance family, friends and work while seeking personal/professional growth
  • Regaining focus on what’s important even if that changes on a weekly basis
  • Better understanding of interconnection of allergies and food sensitivities
  • Learning to make better choices overall in any given environment

Each client has a different purpose for health and life coaching, not all utilize coaching services for physical health.

Please allow for 2-3 business days for a response.

See Facebook for recent client testimonials.


“When I first started working with Cristina, I didn’t know anything about macro counting or lifting or how I would be able to take control of my health and fitness. Cristina was very clear that she wouldn’t be telling me what to do but rather giving me the tools and information to make my own changes. She walked me through the process of calculating my macros and made sure my math was right. We discussed specific factors for my nutritional needs and went from there. We adjusted them, together, as needed. Together we developed several workout plans for me to do. She had me research the specific exercises on so I would be safe. Cristina was available for me to text her and even send videos so she could advise stance or form and address any questions. Walking into the weight area was way outside my comfort zone and it was something I had to work up to. Cristina was encouraging and supportive and always assured me, not that I “had” to do it, but that I “could” do it. She believed in me every step of the way, even when I wasn’t sure I believed in myself.

I really feel like Cristina has empowered me to take control of my health and fitness and for that I am incredibly grateful. I went from feeling clueless and stuck in a rut to successfully counting macros and using a barbell?! I don’t think I would have believed you if you told me this is where I’d end up. I’m so grateful to Cristina and for this coaching experience, it’s changed my life.” 

Laura B. (December trial 2016 to February 2017)


I worked with Cristina for a few months. The first month as a trial period and the last as a paying client.The special part about this process is exactly how much time Cristina spent listening. Listening to my needs (and they varied from month to month), to my new goals, and to my victories. My goals truly were my own and I was taught how to accomplish them. Cristina supported my goals by discussing realistic life changes that I could implement slowly to make sure that I had sustainable progress. She taught me how to focus on small goals to accomplish larger ones, how to build my own fitness programs so that I do not have to rely on a traditional coach, and helped me find a path to manage my binge eating. Above all of that, though, her passion and joy in my victories have truly changed my life for the better. 

Samantha (December trial 2016 and January 2017, May 2017)