Back to Basics Bootcamp
A 90-day group program designed to help busy moms get back to basics. Take control of your health, get organized around food and self-care, and integrate new habits for life!
Move Forward, One Healthy Habit At A Time
You are a master juggler.
Breakfast for all the littles
Getting everyone dressed
Organizing that social distanced playdate
Doctors appointments scheduled
Date night babysitter booked
Making yourself a healthy meal
Fitting in a quick workout
Meditating for 10 mins daily
First, it’s ok.
You’re doing A LOT, so it makes complete sense that finding time for you feels impossible.
The thing is — you WANT to make better food and exercise choices. You think about it every single night when your head hits the pillow.
You wonder if you’ll ever figure it out because…
◊ Grocery shopping for the family is *so* confusing (what is healthy and kid- approved??)
◊ Constant cooking and meal prepping seems daunting (and unrealistic)
◊ You can’t seem to squeeze a workout in even when you try, so why bother?
There have been moments where you’ve triumphed and gotten a fab, healthy dinner together. Or had an hour of alone time and did your favorite virtual yoga class.
But it just never sticks. It never becomes part of your routine. Which is why you can’t seem to hit those health and wellness goals you’ve set for quite some time.
So, what’s the solution?
How will you make this happen?
Or are you crazy for thinking you can?
The answer is YES.
YES, you can make this happen.
And NO, you are not crazy. Not even close.
The key is simple, yet strategic. It’s all about getting back to the basics.
While certain diets serve various purposes, most of the time it’s the healthy habits that we do day in and day out that really move the needle.
Consistency is key with both your diet and exercise routines.
You can’t uplevel your diet, until you have mastered the basics — just like you wouldn’t add weight to your squats, until you have the proper form!
Ready to make a change?
Do you thrive in a team environment? Do you need weekly check ins and check lists? Are you completely clueless on food prep and organization? Do you just want to be told what to buy and how to get organized? Do you have trouble fitting in movement on the regular? Then my Back to Basics group program may be perfect for you!
Introducing the 90 Day Back to Basics Program
A 90-day group program designed to help busy moms develop the core habits that will empower them to make healthy decisions for life. You’ll discover how to take control of your health, get organized around food and self-care, and integrate sustainable habits.
- 12 weekly modules
- 12 Weekly Zoom calls ~ 60 mins
- Two 30-minute private coaching sessions with Julie
- Grocery lists, meal prep ideas, easy recipes
- Community and accountability
- 8 exercise videos
WEEK 1: CHECK YOUR MINDSET, FIND YOUR WHY
In week one, we will dig deep to uncover the mindset roadblocks, myths and stories that are holding us back from reaching our health and wellness goals. We will uncover the real reasons we want to live our most healthy lives. I will introduce tips and tools to help ground you in your “Why” throughout our 12 week program.
WEEK 2: THE BASICS
Learn my 4 basic nutrition pillars; h2o, fiber, protein and fat, as well as my “crowd out” approach to eating. Simple macronutrient guidelines, portion size guidelines, intuitive eating principles, as well as tips and tricks to keep it simple.
WEEK 3: MOVEMENT
Fitting in movement, finding a way to move that energizes and excites you, the importance of strength training and HIIT (High Intensity Interval Training). 8 workout videos 30 minutes and under. Workouts will be a mix of strength training, cardio and HIIT.
WEEKS 4-6- GET ORGANIZED
Pantry cleanout and essentials – video of how to organize and a guide with links to purchase essentials
Grocery store lists and guides – one store list with the weekly essentials
Meal Prep 101 – video tutorial, weekly staples, links to prep essential items. (i.e. glass containers, reusable bags, etc.)
WEEK 7: COOKING SERIES AND SIMPLE EVERYDAY RECIPES
Video tutorials & easy recipes
WEEK 8-9: MASTERING THE BASICS
Weekly check-ins, time will be devoted to overcoming roadblocks and celebrating wins.
WEEK 10-12: DIGGING DEEP
Hormones imbalances, food intolerances, gut health and the microbiome, supplements, intermittent fasting, sleep and more. Links to resources, tips to uplevel your health (once you have mastered the basics), book recommendations and more.
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How it works
The BTB program will be limited to 10-12 people and you can expect:
◊ Weekly 1-hour Zoom calls to go over each lesson for the week
◊ Weekly 30-minute exercise videos (from Week 3 onwards)
◊ Accompanying resources and homework
◊ Support within our private Facebook group to share ideas, recipes and more
◊ Two 30-minute private coaching sessions with me — use them at any point during the program!
At the end of our 90 days together, you can expect to…
Feel empowered around your food choices. You’ll have a clear understanding of the basics of nutrition and know which foods fuel your body, how to portion your food out, and what staples should be included in your everyday meals.
Reconnect with movement. Learn the benefits of consistent strength training, and how we can fit movement “snacks” into everyday.
Reduce meal prep overwhelm. You’ll know exactly how to organize your pantry, borrow my go-to strategies for meal prep and planning, whip up quick and healthy meals that you can assemble on the fly, pull grocery store lists in a jiffy and walk away with easy, everyday recipes that you’ll look forward to cooking.
Remember your “why”. You will have checked your inner critic and shifted your mindset around what wellness means to you.