Wellness Refocused Coaching

Free Consult

A free consult includes a tour of the facility, a conversation regarding your goals and timeline as well as previous medical history. Cristina has experience collaborating with health practitioners like physical therapists, behavioral therapists and RD’s to assist clients in getting the best support possible. She also has experience working with a wide variety of populations from beginner to those who have physical limitations, pre- and post-partum as well as chronic illnesses like diabetes and PCOS.

Virtual Personal Training

Sessions are 30-minutes or 60-minutes through Zoom. Workouts are designed with not only your goals and abilities in mind, but your equipment access. We will discuss and implement exercise modifications as necessary as well as provide you with resources to make modifications when you exercise on your own.

Health Coaching

Free Consult

Both in-person and online coaching includes a free consult. All potential clients are asked to fill out a questionnaire that discusses short-term and long-term goals, external factors that are influential in their life and choices including, but not limited to: work, school, relationships and previous health history.

During our 1-hour meeting 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, coaching forms will be completed. For in-person clients invoices will be ready immediately and for online clients an invoice will be sent within 24 hours of the consult. For those in need, payment plans and financial reductions are available to be determined during the screening process.

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

Applicable to both in-person and online coaching

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-in


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 days for a response.

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