EMPOWERED
1:1 Health Coaching for Women in Midlife
Look and feel your best with the help of personalized coaching that will guide you through exactly what you should be doing when it comes to fitness, nutrition, and lifestyle habits during this phase of life.
Open for enrollment NOW!
Why I Created This:
Having been through my own frustrations and feeling blindsided during my transition into menopause and not knowing where to turn to find the answers, I want it to be different for you! I was told too many times that it was “just part of getting older” or “that’s what happens when you hit menopause”. But, I call BS on that! I believe staying healthy at midlife comes from understanding the lifestyle factors that ARE under your control.
I created this so you don’t need to go through what I did and so you will have all the answers at your fingertips. The solutions are out there, the answers are out there, the problems are not in your head. As your health coach, I will help make sense of all the overwhelming information out there and provide solutions tailored just for you.
The Promise:
You will know exactly what you need to do to feel and look your best in midlife. You will know what macros you should be focusing on, how much protein you should be consuming daily, exactly what strength training exercises you should be doing and how much of each, how to optimize your sleep and your hormones.
You will finally understand what is happening to your body and get the answers that you are craving and you will know what to do in order to achieve the outcomes you so desire.
By the end of our time together, you will:
Feel empowered and confident in understanding your metabolism, mindset, and strategies for becoming stronger.
Experience freedom from the stress of calorie counting or food weighing while effortlessly balancing your plate with the right macros.
Feel empowered with knowledge on proper training techniques tailored specifically for menopausal women, ensuring you achieve your desired results.
Gain strength and confidence in strength training
Establish sustainable habits that promote long-term well-being, leading to both improved physical and mental health.
Enjoy increased energy levels as a result of implementing essential sleep habits and routines.
Maintain motivation and consistency even during challenging times, staying committed to your health and fitness journey.
Develop a deeper understanding of hormones and their impact on weight management, empowering you to make informed choices.
Experience a renewed sense of vitality, motivation, and enthusiasm for life as you embrace your health and fitness journey with excitement.
How EMPOWERED Coaching Works
Health coaching is like having a friendly guide on your journey to positive change, acknowledging the unique challenges encountered during midlife. It's about walking alongside you, providing support, knowledge, and encouragement as you navigate this transformative phase of life.
You will receive personalized coaching, insightful feedback, and customized plans to enhance areas of your health and well-being specific to women in midlife. If you find yourself navigating weight changes, persistent fatigue, dietary confusion, or struggling to find the right balance in your wellness journey, this coaching is designed to provide the answers and support you need and provide clarity and solutions.
Together, we'll reassess your exercise plan, optimize workout routines, and fine-tune nutrition strategies to align with your changing needs. Let's embark on this journey together, empowering you to thrive and flourish in midlife and beyond.
How is this different from the 10,000 other coaching programs out there?
In addition to being a certified health coach with speciality certifications in Menopause, I am also a Doctor of Physical Therapy, bringing a unique perspective and extensive experience to the exercise aspect of this program. There is so much information swirling around the internet about what women should do during Midlife, I generally agree with most of it. However, what happens when you repeatedly hear that you should “lift heavy shit” and do high intensity interval training (HIIT), but you are unsure of what that entails or if you’re not capable due to pain or injury? Don’t worry, I’ve got you! I understand that every client is unique, and I will tailor the program to fit YOUR needs.
What’s Included
(1) 60 minute/month 1:1 coaching via zoom
Everyone’s journey is different and no two women experience the same things. This time will be dedicated to discuss your specific issues so we can co-create customized solutions tailored directly for you.
(1) 30 minute 1:1 check-in via phone call
Consistency is at the heart of success. Mid-month checks in for accountability and motivation to keep you on track.
Written recap of monthly coaching session via email
If you are anything like me, you can’t remember what you had for dinner last night. So, this recap will include what you should be focusing on throughout the month and summarize what we discussed on your call.
5 days a week of Voxer support M-F (voice & text App)
Reach out with questions about your diet, exercise, or any concerns that arise during the week. Voxer provides real-time accountability and answers to your questions so you can establish sustainable, healthy habits for life.
4 week strength training program specifically made for YOU - a woman in midlife
Say goodbye to guesswork in the gym. Receive a customized 4-week strength training program designed specifically for women in midlife. No more uncertainty in your fitness routine. Specific sets and reps designed for effective body recomposition in this phase of life.
Fitness, nutrition and lifestyle specific resources delivered PDF
Supplemental handouts for you to have all in one place that is organized, easily accessible, and available for you to refer back to at any time - that are designed to make reaching your nutrition, body composition and health goals easier.
The Process
I take every 1:1 client through my signature S.T.R.O.N.G. Method which is a comprehensive framework that addresses the 6 key pillars essential for thriving during midlife.
✔️ SLEEP: We will dive into the critical role of sleep in overall health and its impact on weight management and explore the consequences of sleep deprivation, including its effects on weight regulation and overall well-being. Practical strategies are provided to improve sleep quality, including establishing healthy sleep habits and routines.
✔️ TRAINING: Learn the importance of strength training, particularly as we age, and why it's crucial for maintaining muscle mass and overall health and what you should be doing to improve your body composition. Gain valuable insights into the unique challenges of fat loss during midlife and how menopause can affect exercise routines differently than in younger years, acknowledging that traditional exercise guidelines may no longer apply. Jump into high-intensity interval training (HIIT) and plyometrics for efficient workouts. Guidance in designing exercise programs, including recommendations for reps, sets, and exercises to maximize effectiveness. You will learn modifications for exercises that may cause discomfort or pain, ensuring a safe and effective fitness journey.
✔️ RECOVERY: Explore the critical importance of recovery for overall well-being. Learn about the detrimental effects of stress on the body, including its impact on hormones such as cortisol and insulin. Gain insights into how chronic stress can affect weight management and the functioning of the adrenal glands. Various types of self-care practices will be discussed to mitigate the negative effects of stress and promote resilience. Participants will also learn about the adverse effects of overtraining, emphasizing the importance of balance in exercise routines for optimal recovery and health.
✔️ OPTIMIZE HORMONES: Learn how the fluctuations in estrogen, progesterone, testosterone, and other hormones, and their impact on physical, mental, and emotional health. Gain insight into hormone regulation and how imbalances can manifest in symptoms such as hot flashes, mood swings, and fatigue.
✔️ NUTRITION: You will gain insights into macronutrients and their benefits, understanding how to optimize protein intake for enhanced well-being during this life stage. You will learn how to set personalized calorie and macronutrient goals, should you choose to track their intake. Emphasizing a balanced plate approach and the importance of prioritizing whole foods for optimal nutrition. The significance of fiber intake is also addressed, providing recommendations on daily intake and recommendations for incorporating fiber-rich foods into your diet.
✔️ GROWTH MINDSET: We will dive into cultivating a mindset centered on growth, gratitude, and abundance. With a special emphasis on self-compassion, discover the significance of being mindful of your own body and embracing limiting beliefs with a growth-oriented perspective. We will also explore mindfulness concerning food, including strategies like eating to 80% full and prioritizing progress over perfection.
Let’s embark on this journey together, empowering you to become the strongest, healthiest version of yourself, inside and out.
Meet Your Coach
Hi, I’m Hilary! I’m a Physical Therapist, Menopause Health Coach, Movement Coach, Pilates Certified, and Wellness Enthusiast with over 30 years of experience helping clients heal from pain, get healthy, and get stronger. I am the co-owner of C.O.R.E. Physical Therapy in Washington, D.C. since 2006 and the owner of Core Total Wellness.
I am passionate about helping my clients heal and thrive by educating and empowering them to regain control of their health to live happy and pain-free lives. My goal is to redefine what healthy aging looks like and feels like because when we feel better, we live better.
I use my knowledge and background to provide my clients with an individualized, high-quality experience focused on their goals. I believe that wellness should be a holistic approach that focuses on taking care of the whole person, which includes movement, sleep, nutrition, stress, mindset, and how these impact someone’s pain and overall health.
See what others have to say about 1:1 Coaching
Who exactly is this for?
Women in midlife (>50 yo) who want to feel their best.
You want more for yourself, but don’t know where to start or have been confused by all the information out there
You are ready to make lifestyle changes that will enhance your life
You value scientific evidence based research about women, just like you
You want to feel comfortable in your body and appreciate it for all that it can do
You are frustrated with your body and want to learn what’s happening internally to feel more in control to make informed decisions on what’s best for you
You want to learn how to balance your plate without weighing and measuring
You want to stop “dieting” and want a program that you can do forever
You want to know exactly what you should be doing for exercise in midlife to feel and look your best
You want to improve your body composition
You have aches and pains in your muscles/joints that you are ready to get rid of so you can get back to doing the things you love.
The Price
$ 400/ month
Full transparency for those of you who like to plan for the future, the clients who get the best results with me typically stay on for an average of 3-6 months of coaching. I recommend at least a 3 month commitment as habit change takes time (typically around 2-3 months to establish new habits) and physiological changes take time with noticeable changes often starting around 3-6 months.
A 6-9 month coaching duration provides clients with a sufficient time frame to become independent in solidifying healthy lifestyle habits and have tools to be able to navigate any life changes and circumstances that may present themselves.
You’ve got questions, I’ve got answers
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Health coaching is personalized one-on-one consulting with a certified coach to help you reach your health goals, whether it's weight loss, health condition management, or forming new habits. Coaches create tailored programs, offering practical advice, guidance, and accountability. With empathy and non-judgmental support, coaches assist in behavior and habit change, working with your preferences to gradually shift towards healthier choices aligned with your goals. The focus is on executing a plan to enhance lifestyle and health based on your individual objectives.
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It varies, but it is best to commit to coaching for at LEAST 3 months in order to make lasting change. This duration aligns with behavior change principles, enabling sustainable health changes through gradual steps and repetition. Throughout different seasons and challenges, clients receive ongoing support and partnership from me as their health coach. For those unable to commit to a 12-week program, I also provide one-time consultations, introducing clients to coaching with initial recommendations.
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After confirming coaching is the right fit in the initial session, you'll complete a comprehensive health assessment. In our first session, we explore your vision and health goals, addressing current struggles and implementing small changes to your routine. Subsequent coaching calls involve planning actions based on discussions, incorporating small changes, reflection, and honesty to alter patterns and establish positive behaviors to help you reach your goals.
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Absolutely! This program is for you! And, will be specific for your needs and goals.
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This is not a fast paced weight loss program. But, this coaching provides the tools to arm you with the correct and healthy way to lose weight sustainably over a lifetime and how to maintain that.
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Coaching sessions are conducted remotely via video conferencing or phone. Research indicates that people often feel more at ease opening up and delving deeper over the phone, where there is no direct eye contact. You have the flexibility to choose the method that suits you best.
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No, my coaching is not exclusive to women 50+. While they happen to be my primary focus, my health coaching style is designed to benefit individuals of all ages and genders. Every “BODY” is welcome.
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I do not provide a meal plan, as this is designed to empower you with the knowledge you need to plan your meals moving forward without relying on someone else to do it for you. While I can offer sample meal plans for inspiration, they're not meant for strict adherence. My focus is on helping you create meals you enjoy, guiding steps toward healthier alternatives, and offering recipe suggestions and options.
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You will learn exactly how much and what you should be doing for strength training and cardio based on your ability level, schedule, goals, and preferences. If you have injuries, we will modify exercises and figuer out a program that will still work for you to meet your goals.
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No. As long as you have a couple sets of dumbbells, you can get strong at home.
Let’s do this!
I struggled for many years when I entered the menopause transition phase and I didn’t know where to turn to find the answers. I had to do my own research, read all the books and be my own advocate to find the answers and to eventually feel better in my own body.
There is no reason to feel like you are going through this phase of life alone, because you are certainly not. Although midlife can be overwhelming and challenging at times and there are no quick fixes, a change is definitely possible. I feel that it is never too late to get started and you are never too old to feel better.
We all have the power to make sustainable lifestyle changes that can help you feel better, get healthier, and lose some unwanted pounds if they are affecting your self-image and health, and finally feel in control of your body and health. We all deserve to feel healthy, strong and empowered at any age.
Are you Ready?
Enrollment is open NOW — Only TWO spots available!
Got more questions?
Email info@coretotalwellness.com and I will get back to you ASAP.