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Health, Fitness & Lifestyle Coaching

Whether you are new to a plant-based diet or a seasoned vegan wanting to take your health, fitness, and mindset to the next level, my coaching program will give you the support, inspiration, knowledge, and practical tools needed to be successful on your plant-based wellness path. After working together, you will have an in-depth understanding of the food, lifestyle choices, and daily practices that work best for you, enabling you to implement lasting changes that will improve your life without deprivation or restriction. I am available to work with clients in-person as well as remotely via zoom. 

Closeup of wooden spoons and bowl of vegan salad with berries, flowers, and greens

What is a Whole-Food,

Plant-Based Diet?

A whole food, plant-based diet is one that centers on whole, unrefined, and unprocessed foods. It is made up of organic or local vegetables, fruits, whole grains, beans, legumes, nuts, and seeds. Like a vegan diet, a whole food, plant-based diet excludes all meats, fish, dairy products, and eggs, however, it also steers clear of most refined and processed foods like refined white flours, refined sugars and processed oils. ‘Whole food’ and ‘plant-based’ are terms typically used to describe something that is made from whole, plant foods that have not been refined.

“The food you eat can be either the safest and most powerful form of medicine

or the slowest form of poison.”

 

Ann Wigmore
 

Benefits of a Whole-Food, Plant-Based Diet

for your health, for the planet, and for the animals:

Including more wholefoods into diet is the first line of defense to help prevent or in some cases, reverse life-threatening diseases. Benefits may include but are not limited to:

  • Increased energy levels

  • Improved digestion

  • Stronger immune system

  • Weight loss and/or weight management

  • Higher intake of vitamins, minerals, and fiber

  • Clearer, more vibrant skin

  • Improved physical fitness

  • Decreased inflammation and reduction of pain

 

According to science, a wholefood plant-based diet can reduce the risk of mortality from conditions such as:

  • Type 2 diabetes

  • Cardiovascular disease

  • Ischemic heart disease

  • Hypertension

  • Stroke

  • Obesity

  • Some cancers including prostate and colon cancer

Switching to a plant-based diet and lifestyle also reduces the footprint you leave on the planet and relieves needless suffering and death of hundreds of animals each year.

“Only when we have become non-violent towards all life will we have learned to live well ourselves.

 

Cesar Chavez

Coaching Programs

Whether you are ready to transition to Veganism permanently or integrate healthier plant-based habits into your life, I can help you take the next step. Based on my own personal struggles, exploration, education, and experiences working with clients, my belief is that small, gradual changes in diet, lifestyle and mindset can and will result in greater levels of health, happiness and harmony I approach health & healing from a holistic perspective and my coaching programs reflect that.

My in-person or remote coaching programs are designed to help YOU:

  • Transition to a healthy, plant-based diet & lifestyle without pressure, restriction, or deprivation

  • Learn how to cook satisfying and nutritious meals using organic health-supportive ingredients

  • Improve digestion, gut health, and quality of sleep

  • Learn practical self-care & yogic techniques that can be implemented daily. 

  • Increase energy levels and strengthen immunity

  • Achieve and maintain your ideal body weight/shed extra pounds

  • Incorporate more physical activity into your life in a way that is EXCITING!

  • Become self-reliant, gain confidence and improve all areas of your  life

  • Receive ongoing support, education, and practical tools to help support you on your personal wellness journey

  • Release self-limiting beliefs, break through energetic blockages and master your mindset

  • Reduce stress and implement effective stress management techniques to feel calm, grounded and resilient

  • Love yourself fully & feel GREAT inside of your body

  • Uncover self-sabotaging behaviors and replace destructive habits with healthy ones

  • Lift brain fog, anxiety and depression

  • Raise your vibration and align with your Soul’s higher purpose

  • Set goals, implement action plans, and be held accountable to make the changes you wish to see in yourself and in the world

Each 1:1 coaching session delivers an extremely high level of accountability, engagement, and support so that you can make empowered decisions and take bold action steps towards optimizing your health and wellness.

 

During our time together, we will discuss your health goals and the challenges that stand in your way. Together, we will co-create a customized plan of action to help you achieve your goals and upgrade your life. In between sessions, we will stay connected and you will have unwavering support. 

Please note: I am not a doctor or a health care professional. As a Heath coach and Nutritional Consultant, I am qualified to assist you with your basic nutritional needs. If you have any specific health challenges, please contact your doctor, nutritionist or dietitian.

Invest in yourself with Free Flowing Health today!

Young Dietitian

30-day Reset

This option is for anyone who has already worked with me for at least 6-months and is need of a mini reset. 

What's included

  • 2 sessions a week (8 sessions total)

  • 24/7 e-mail access with a guaranteed reply within 24 hours

  • Customized fitness programs built around specific goals

  • Hands-on instructions & practical steps, tips, tools, and education to implement lasting changes

  • Specific dietary and lifestyle recommendations

  • Daily & weekly check ins

Booking:  Email: Lisa @freeflowinghealth to schedule a FREE consultation.

*

Chef Lisa holding a bunch of cilantro in kitchen
Chef Lisa arranging small white bowl of ingredients on cutting board with dill, ginger, and peppers

 3- month  Jump Start Program

This option is for anyone looking for short-term guidance and support while making the transition to a healthier lifestyle. During this 90-day coaching program, you will learn to enjoy food both as a source of nourishment and pleasure, nurture more love and respect for your body, and rise to a new level of confidence and engagement with your life. Get ready to glow from the inside out!

What's included

  • Two sessions a week (24 sessions total)

  • Plant-based  Eating 101 Guide

  • Healthy shopping grocery tour

  • 24/7 e-mail access with a guaranteed reply within 24 hours

  • Customized fitness programs built around specific goals

  • Pranayama (breathing) exercises & stress reduction techniques

  • Practical steps, tips, tools, and education to implement lasting changes

  • Specific dietary and lifestyle recommendations

  • Daily & weekly check ins

  • Notes emailed after each session

  • Simple plant-based recipes that are easy and quick to prepare

  • Self-care technique  handouts

  • Video and reading recommendations 

 

6-month Mind-Body
Transformation Program

If you LOVE the idea of receiving long-term guidance and support on your unique journey to health, happiness, and harmony, then this option is for you!

What's included

  • 2 sessions a week (48 sessions total)

  • Plant-based Eating 101 Guide

  • Healthy shopping grocery tour

  • Customized fitness programs built around specific goals

  • Pranayama (breathing) exercises & stress reduction techniques

  • Practical steps, tips, tools, and education to implement lasting changes 

  • Specific dietary and lifestyle recommendations

  • Daily & weekly check ins

  • Notes emailed after each session

  • Simple plant-based recipes that are easy and quick to prepare

  • Self-care technique hand outs

  • Video and reading recommendations 

 

Closeup of healthy vegan snack topped with peas, avocado, and radishes
Bowl of healthy green salad with avocado, cucumber, and arugula

3-month Plant-based Cooking 101 Program

  This option is great for anyone who is interested in learning more about the benefits of wholefoods & receiving hands on cooking instructions & techniques that will help you improve your health. By the end of this program, you will be confident in the kitchen and able to prepare nutritious & delicious plant-based meals from scratch!

What's included

  • 1 hands on cooking lesson per week (12 total)

  • Kitchen assessment & pantry Reset

  • Plant-based Eating 101 Guide

  • 24/7 e-mail access with a guaranteed reply within 24 hours

  • Simple plant-based recipes that are easy and quick to prepare

  • Basic knife skills class

  • Weekly check ins & ongoing support

  • Hands-on instructions & practical steps, tips, tools, and education to implement lasting change

  • Video and reading recommendations 

Yoga at Home

Gift Certificates

Looking for the perfect hassle-free gift?

Gift certificates are a great option for friends, loved ones, yourself, or anyone looking to enjoy delicious, plant-based meals prepared with love.