VITALITY by Massage & Health Coaching

My Approach:

As a Health Coach & Fitness Nutrition Specialist, I understand that every single person (and family) will require different avenues. I am very down to earth when it comes to health and wellness. I work with my clients to create a happy, healthy life in ways that are flexible, fun, attainable, and most importantly rewarding! Not everyone needs to be gluten-free, holistic, and structured to an extreme. My world is all about balance and enjoying life while trying to be the healthiest and best version of ME - and that is exactly what I want for you! Incorporating exercise, healthy foods, nurturing friendships, while you are learning to LOVE you is my objective.
~One size does not fit all in life!~



Just imagine having someone in your corner, guiding you through a simple, step-by-step process so you can finally achieve your goals and burst with unstoppable energy!

By working with me, you’ll learn easy-to-implement strategies that can transform the way you look and feel – as well as help you to better understand your relationship with food, without feeling:

Deprived, Overwhelmed or Guilty!

I offer a variety of programs that can be tailored to meet you exactly where you are in your unique health journey. Contact me for questions about how we can work together. 

While working with me, you will…

  • Cultivate a vision of yourself at your most authentic and set intentions toward manifesting a vibrant life
  • Learn how you can take simple, manageable steps toward reaching your goals and create a lifestyle that works for you
  • Discover why it’s not just about what you eat
  • Start to truly feel comfortable in own skin and carry yourself with confidence
  • Achieve and maintain your ideal body weight
  • Understand and conquer your cravings and stop binge eating
  • Learn to prepare simple, nutritious and delicious meals and snacks
  • Find fitness plan that doesn’t involve spending countless hours at the gym
  • And MUCH more!

We’ll work together side by side and I’ll be there to guide you every step of the way so you can implement and achieve your goals successfully!



Here are just SOME of the topics we’ll cover:


Why diets don’t work and what does

  • Why one diet doesn’t work for everyone
  • What to focus on ADDING IN instead of restricting
  • Simple things you can start with right away

Exercise tips to maximize results
  • Getting started with exercise and how to maximize results
  • Common roadblocks to exercise with simple solutions
  • How to bust through a weight loss plateau

Why it’s not just about food and exercise
  • What nourishes you on a deeper level
  • Why eating can fill a void and what to do about it
  • Life balance; what is it and how to improve it to boost results

Mindful eating and portion control
  • Discover 8 portion control strategies  without feeling deprived
  • Learn what mindful eating is and how it can help with weight loss
  • Mindless eating triggers and solutions

Understand your cravings better
  • Why your sugar and/or junk food habit isn’t all your fault
  • How to curb cravings and find healthier options
  • Ideas to satisfy those cravings 

Planning for success
  • How planning ahead can help you lose weight
  • How to save time, money, calories and stress
  • Quick prep and cooking tips
  • Ideas for planning for busy weeks

Stress reduction and self-care
  • How stress can affect weight loss and much more
  • Getting better control over your schedule and your life
  • Simple ways to reduce stress and take care of yourself

Supercharged Goal Setting for Success
  • How to get crystal clear on your goals
  • Aligning your goals with your life priorities
  • Figuring out your WHY (written exercise)
  • Setting SMART short-term and long-term goals
  • How to put your plans in place 

Mindset and Habits for Powerful Results
  • Identifying the thoughts that may be keeping you ‘stuck’
  • Evaluating the ‘auto-pilot’ habits that may be preventing you from reaching your goals
  • How even the smallest habits, over time, can help or hinder success
  • Why it’s not about ‘perfection’ but steady PROGRESS

BEST OF ALL …you’ll have my support and guidance every step of the way as you implement simple changes for life-long success! Don't wait another day to find the very BEST version of YOU!

Initial Consultation $100 (free if you sign up for the program)
All clients will begin with an initial consultation. Clients first submit their completed health history form prior to our meeting. In our first meeting, we sit down so I can become familiar with your life style. During our scheduled time together, we will explore your eating history, primary health concerns, day to day lifestyle, stressors, exercise habits, and current eating habits. It is extremely important that you are thorough with your health history form, and honest with me (and yourself) during this consultation. My goal at this stage is to understand what is important to you so that my health coaching recommendations are realistic and match according to your personality and needs. After your initial consult, I will begin to develop a plan of action so we can work together on your goals right away.
Remember, every consultation is unique since everyone struggles with different challenges, family habits, and time constraints.


Single Sessions (45 minutes) $100
**This option does not come with e-mail support between sessions!**
This option is meant as a "pick me up" for people who have been through one of the health coaching programs below, or for someone that is just interested in going one step further than the initial consult. One session will not "fix" much of anything that most of my clients come to me to "fix". Please be aware of this if this is the route you may choose.

Personal Health Coaching Programs

(Space is LIMITED on these programs to ensure I give you my undivided attention)

6 Session Jump-Starter - Contact for program cost and questions

The six 45 minute Session Jump-Starter will address your primary health concerns head on. The first 3 personal coaching sessions are normally scheduled weekly in order to build and maintain your momentum. During these 3 sessions you will learn a lot of new materials to help tackle your goals. We then schedule our next sessions as we see fit. (Clients typically complete this program within 6 - 9 weeks).
**These sessions can be done in person, over the phone, or via Skype.

- Also included:
- Initial 30 - minute Consultation: Health History + Wellness Assessment + Goal Identification.
- Six 45-minute individual health coaching sessions
- Email / text support between sessions during normal business days / hours (I will answer your emails within 48 hours of receiving)
- Resources as needed (PDF forms, nutrition information, meal planning lessons, self-care, wellness, motivation etc)
- My personal commitment to your health and success
- Nutrition and fitness consultation (if deemed necessary).

12 Session Mentorship Program - Contact for program cost and questions

The 12 45 minute Session Mentorship Program is meant for those individuals who are ready to commit to long-term health and wellness goals. These sessions offer more time to explore nutritional, physical, emotional, and habitual concerns far more in depth. There are many clients that are dealing with more than just wanting to lose weight, or fix small eating habits. Those who have several areas of life they are wanting to improve fit well in this program. (Clients typically complete this program within 12 - 18 weeks).
**These sessions can be done in person, over the phone, or via Skype.

Also included:
- Initial 30 - minute Consultation: Health History + Wellness Assessment + Goal Identification.
- Twelve 45-minute individual health coaching sessions
- Email / text support between sessions during normal business days / hours(I will answer your emails within 48 hours of receiving)
- Resources as needed (PDF forms, nutrition information, meal planning lessons, self-care, wellness, motivation etc)
- 1 hour Grocery Store Tour
- My personal commitment to your health and success
- Nutrition and fitness consultation (if deemed necessary).
- Daily Personal work-out routines are extra…


Other Available Programs

Rejuvenate and Recharge Detox:

10 or 28 day programs available to help Kick Those Cravings!

Examples of everyday problems in the majority of my clients are fatigue, bloating, constipation, indigestion, arthritis, irritable bowel syndrome (IBS), hemorrhoids, low blood sugar, lethargy, and mood swings. The truth is, a lot of these symptoms are improved simply by cutting out foods that are nutrient dead and replacing them with a variety of foods that are nutrient live. Our body will naturally reuse the nutrient live food, and turn it into whatever it pleases. When our bodies are being supplied with nutrient dead food, our bodies slow down, causing our system to work less efficiently. If the body is not supplied with proper nourishment, it does not repair itself which causes symptoms and sometimes disease to arise.

These detox programs are designed to do alone, or with a group. Group detoxes are my personal favorite because it gives you the extra accountability and motivation. To learn more, please contact me directly.





Grocery Store Tours $79 (usually take 90 minutes, anything longer is $30 every additional hour)
In my chats with massage and fitness clients, I have heard time and time again that grocery shopping is usually necessary only to "replenish" the things that people are running out of, thus they are purchasing the same things every single time. This tour will give us an opportunity to introduce foods to you and your family that you haven't tried before. I will educate you on things to look for, and things to avoid. This is also a time that I can help clear up myths and clarify questions you may have on items like milk, eggs, etc.
Tours will include learning...
- which foods to gravitate towards and which to steer clear of  (because not all ‘healthy’ foods are healthy)
- how to read food labels & which ingredients to be wary of
- new foods & tips on how to prepare them
- simple cooking tips and ideas for fast preparation
- how to nutritionally upgrade your usual shopping list
- tips for healthy meal planning & food combining
- ways to save money at the grocery store


Kitchen & Pantry Raid $125 for 2 hours ($50.00 every additional hour)
Have you considered adding your kitchen to the list of de-clutter and revitalizing your life? Are you ready to change the way you and your family view food, nutrition, and energy? Have you ever thought of having someone with knowledge and experience help you remove the junk? If you're cooking in a dysfunctional kitchen, chances are your meals will not turn out as well as they could. If the goal of getting healthier is a constant, ongoing process at your home - then a kitchen makeover may be just what you need to inspire a lifestyle change. Let me help you overhaul your kitchen system, teach you new habits to foster, and help you on your way to improved quality of life!

Cooking Classes, Meal Planning, and Fitness Programs are all available. Please contact me for me details, as these will be case by case programs :)