Banish Bad Habits…For Good
Bad habits are easy to form and tough to break - especially when it comes to your lifestyle choices.
Late night snacking, too much coffee, not enough vegetables, we all have our blindspots. Whatever your issue, I can help you reframe your choices to make lasting changes for a healthier body and mind.
The Habit Transformation Program is designed to eliminate the habits that aren’t serving you, and replace them with those that will. I’ve spent over a decade helping clients reach their goals, pushing them to achieve changes they didn’t think possible. My extensive coaching experience, combined with my expertise in nutrition, is what makes this program different, and gets results.
By the end of the plan, you’ll have developed healthy, life-long habits that will leave you looking, feeling and performing at your best.
What to Expect on The Habit Transformation Program
We ease you into the 13-week plan with the first habit - an intention built around a realistic goal. For example, if you want to lose weight we might start by journaling what you eat every day. We’ll look at your motivation, how you can set aside time to record your food intake, and what you want to achieve from this first step.
It sounds like a slow start, but that’s the point. Forming a new habit takes time and rushing the process only sets you up for failure. I guide you through every stage, introducing new habits slowly and making them achievable so you don’t get discouraged. Once you build up momentum, we’ll scale up and the rewards will start multiplying.
Once you’ve mastered your first habit, we move on to a series of 2-week programs, each tackling a different aspect of wellness:
Stop Snacking
Over 80% of Canadians have at least one snack a day. If you’re a habitual snacker and can’t seem to stop feeding your cravings, the Stop Snacking Plan is the answer.
This program gives you the tools to recognize your body’s cues so you can identify when you’re actually hungry and when you’re just eating for the sake of eating. The connection you have with your body is crucial to improving your health. When you’re in tune with your appetite, you can better control and maintain your weight.
Protein is Power
Want to get more protein in your diet? Looking for a way to curb your love of carbs? The Protein is Power Plan focuses on ramping up your consumption of lean protein - the secret weapon that boosts your metabolism, builds muscle tissue, and reduces body fat.
Getting this crucial nutrient on your plate doesn’t have to be a chore. With this challenge, you’ll pick your favourite protein and commit to eating more of it every day. Throughout the two weeks we’ll focus on reinforcing this new habit until it eventually becomes automatic. I’ll also guide you through your daily protein needs, the different types of proteins, and how to find, cook and enjoy more high-quality protein so that you look forward to meal times.
Eat Your Greens
Vitamins and minerals are essential to good health and while we can get these nutrients from conventional foods, the best sources are fresh fruit and vegetables. This 2-week habit coaching program encourages you to eat fresh vegetables with every meal to supercharge your health.
How? By gradually and consistently introducing nutrient-dense leafy greens, seasonal vegetables, and fruits and berries into your diet. Don’t worry if you’re not used to eating a lot of plants, we’ll start small - scaling up little by little until you’ve reached your target amount and the habit becomes just another part of your daily diet.
Eat Real Food
This habit challenge is built around a very simple - but very impactful - change: eating single ingredient foods.
This means swapping out processed foods for wholefoods like vegetables, nuts, seeds, meats, and other ‘real’ ingredients. This kind of clean eating plan has profound effects on the body, improving every health marker by upping your nutrients and reducing your consumption of artificial preservatives, sweeteners, and other man-made chemicals.
Again, we start small. You don’t have to give up pizza and start eating salad right away! Just gradually add more wholefoods to your plate until they become the new normal. As your taste buds adjust, you’ll even find yourself enjoying your new diet and that’ll give you extra motivation to stick with your healthy new habit.
As in other plans, I’ll provide detailed nutritional information along the way and constant coaching to give you the very best chance of success.
Improve Your Sleep
Sleep is the often overlooked missing link in health. You can eat well and exercise regularly but if you’re not getting enough high-quality rest, you’ll never reach peak health.
We’ll work together to stop you tossing and turning all night, introducing practical ways to improve your sleep hygiene such as committing to getting to bed by a certain time every night, turning off the screens, avoiding snacks and/or alcohol, and learning some relaxation techniques.
The Bulletproof Gut
It’s almost impossible to overstate the importance of gut health. There’s a direct link between digestion and disease so it’s crucial to look after your gut.
This habit coaching program encourages you to improve your gut health and create more awareness of how the food you eat impacts your overall well-being.
We’ll look at your possible ‘trigger foods’, playing detective to find out which foods are producing an adverse reaction - making you feel bloated or fatigued - and gradually phasing out those problematic ingredients. This could mean giving up gluten or ditching dairy. Whatever the culprit, we ease it out of your diet by retraining your habits.
Better Habits, Better Health
Good health doesn’t just happen. It’s the cumulative result of all the decisions you make in a day. The good news is that you have the power to turn those decisions around, making small but important choices that support your health rather than derail it.
The Habit Transformation Plan shows you how. This isn’t about punishing yourself, forcing behaviours, or aiming for perfection. It’s about creating positive, lasting change. On this plan you’ll learn as much about yourself as you do about nutrition!
Priced at $275 + HST, the Habit Transformation Plan is available through download after purchase and through the Maple Hill Health and Fitness App.