Weekly Tracker: Increase your Health Consciousness + wksts
What You Need to Understand About Exercise in This Phase (Awareness)
Exercise Mindset Shifts
Understanding the "parts" of you
Constellation: Drama Triangle
Constellation: Flipping the Drama Triangle
Before You Move Forward
3
Phase 2: Structure
Intro to Structure
Building Your Energetic Lifeboat
Constellation: You + Your Dream - Rules
Snacking 101
How to: Eat (Mindful Eating 101)
What You Need to Know About Exercise in This Phase
Ending Phase 2
I have a transformational program for creative, ambitious, heart-centered women who want to lose weight, heal their relationship with food, and learn how to feel nourished from the inside out when it comes to their body and every aspect of their life.
Most women who have reached a certain amount of success in their lives find it difficult to keep their own health/well-being at the top of their to-do list even though they are masters at nurturing and supporting others and their dreams.
Her family/partner may genuinely want to support her in doing better but their way of "support" causes her to think her emotions are the problem. As if her emotional wiring is what's keeping her from achieving physical health.
When she "does it their way", she pushes her body through bouts of exercise and restricting her favorite foods to lose weight. On paper, it should "work", but the more she follows what works for them, the more tension builds in her body, and the more out of control she feels when she sees the scale continue to climb.
I’ve worked with countless women who are so good at losing weight and have a lot of knowledge about all the diet trends on the market, having tried most of them but for some reason don’t seem to be able to settle into a comfortable, sustainable pattern for long.
Many of them are drawn to intuitive eating because it deeply resonates with them and they love the idea of listening to their body over someone else telling them what they should or shouldn't eat. "Eat what your body needs” feels so freeing and liberating and yet they find it challenging to implement because their understanding of what the female body needs has been skewed by media and the diet industry. Over the years of going "all in" on different diets, she has learned to mute her body's innate wisdom and listen to someone who "knows" better.
Instead of her diet supporting her life and body, eating "healthy" feels like a treadmill she can't step off of.
Because she's never experienced a "diet" that lines up with the experiences she most values, she's not been able to plan appropriately and is forced to choose between her innate values (time with friends and family) and her goals (weight loss). What she needs to do is tap into her Empowered Masculine energy. This helps her see clearly and create a system that supports her values AND her goals. Because she is supporting what feels most authentic to her, her emotional experience (and therefore her hormonal reactions) begins to stabilize, and the binging roller coaster is no longer biologically primed.
She feels stable around food.
Intuitive eating doesn't work for most women because they're allowing their inner child to make all the decisions. This looks like "rewarding" herself (usually with chocolate) after a stressful day instead of understanding what would be truly rewarding for her or supporting her in experiencing less stress. When she does not feel empowered to receive support- both internally and externally- and set boundaries to reduce stress and overwhelm, her body (hormones) continues to react in a state of survival which is often the opposite of what she wants.
When a woman directs her masculine energy toward meeting her own needs, she intuitively creates systems that allow her to stop solving the same problem over and over. As she begins to trust herself to hear her true needs, the right strategies present themselves instead of being prescribed and she has less need for her internal criticisms.
Because she is experiencing more support- from her boundaries, the people who care for her, and her own inner dialog- her body softens and allows her intuition to come back online. It is from this connection to her body that she is able to discern which foods/portions help her feel her best instead of consuming calories for which she later feels guilty and ashamed.
She no longer feels the obsession that comes from restriction and is able to more easily create a natural calorie deficit by choosing health-supporting foods and activities, guided by her own values, and her weight will become more manageable.
This is exactly what we uncover in my program, Nourished.
The Women Who Get the Most Out of This
This is designed for you if...
The clients I work best with are deep feelers, intuitive, creative, caring women who have been trying to fit into a diet.
What this type of woman most need to thrive is someone that speaks her language (feelings) and will help her reframe her emotional experience into actionable tasks that *feel* authentic for her. This personality tends to think shorter time periods are advantageous because she is capable of being very disciplined but it burns out quickly. She doesn't realize that she actually works best when we *relieve* the pressure of needing a certain result in a specific time. This turns on her intuition and creativity to find what works for her.
The women who create the best results from this are ready to create a healthy relationship with food more than they are motivated by a number on the scale.
They have usually lost and regained the same 5-20(+) pounds and want to keep it off but find themselves sliding back into old habits when they “go off” of a diet.
They are open-minded and creative; willing to look inside herself and explore her own masculine and feminine energy in order to create healthier relationships in all areas of her life.
They usually have a strong pull toward healing and have often worked to heal deep trauma but haven't found a way to integrate it into the area of their health and wellness.
"the 'gear up' of starting a new week, a new diet is gone..."
What Others Are Saying
connect to your inner voice
Client
"Courtney has helped me tap into my inner voice and begin to heal my relationship with food, weight, body image, and other things that have been looming over me for a decade. She is the perfect guide and confidant to bring you through this journey!"
heal on a deeper level
Client
"For the past year, I have known that it was time to finally heal my relationship with food and my body. I have spent most of my life fighting to lose weight and it had consumed every aspect of my life. I knew I needed help in a much deeper level than trying another diet, I knew I needed to heal and find a new way to live my life. I discovered Courtney and her program, Nourished, and once I discussed my goals and struggles with her I knew this was exactly what I had been looking for. I have now been working with her for over one month now and know this is going to be life changing. She is extremely personable and easy to open up to and provides the perfect balance of education, encouragement, inspiration, healing, and coaching to help you sort out your stuff. It is the exact therapy/coaching-based healing journey that I was looking for and I am so thankful to have found this program with her!!"
naturally stop overeating
Client
"...You are so intuitive. Since doing the Nourished program I have lost 18lbs, I naturally stopped overeating... Thank you so much for the work you do."
FAQ
Will I lose weight?
Of course, when we invest in "another program", it's easy to want to feel confident we will get a good ROI. To me this is more about trusting in yourself and making an investment based on what you know you need (i.e. if you repeatedly struggle in one area, *that* is where you need to invest in some support).
While my clients do typically see weight loss (inches, dress size, more muscle, less rebound weight, longer-lasting results, etc.), what they gain is freedom from the scale. This is one of the most consistent results I've seen- no longer being triggered out of taking healthy action based on what the scale says.
I do not promise specific results because everyone is different- we have different levels of energy, motivation, values, goals, and bodies. If you're consistent in consuming the content and applying what makes sense to you, I have no reason to believe you will not have everything you need to maintain weight loss.
Why only Phase 1 and 2?
Phases 1 and 2 are the basic steps you need to stabilize your relationship with food. I've split the course into two parts to reduce overwhelm and give you more choice as to how much time and money you invest. This way you can opt to purchase the whole course or dip your toe in the water. You'll walk away from this section with key stabilizing tools and if you choose to come back for Phases 3 and 4, the price of this course will go toward the full course.
How many calories/carbs do I need in a day?
If we are working 1:1 I will be happy to share some more personalized ranges so you feel like you're in the right ballpark but this program is not based on numbers and strategies as much as practical changes that *feel* right for you.
What if I need help?
I offer ongoing support in 1- and 3-month increments so you can integrate the information with as much support as you need before you're totally on your own.
How long before I see results?
This path takes a little longer than a 30-day challenge. I have found that after 1 month, your natural awareness starts helping you make choices more intuitively. After 3 months, these habits are solidified, and after 6 months you will have navigated all the challenges you will experience (plateaus, holidays, parties, etc).
This is why I like to stay accessible (via Virtual Support or 1:1 sessions) to clients for at least 6 months so you can find your way through all these new experiences without falling back into old patterns.
Many of my clients have been able to continue losing or, at least maintain their results, after 6 months.
What is an "energy constellation" and how does it help with weight?
This form of guided healing helps clients gain insight into the most common triggers in the weight loss journey (why no one enjoys tracking, your relationship with the scale, navigating plateaus, how to know what to eat using your intuition for guidance, etc). When triggers are not derailing you, the "right" choices become more clear and you have lower resistance to taking action.
If you've not tried this modality yet, sign up for a free resource to shift your relationship to the scale on my website (courtneyschand.com)
Bonus Material
A Living Library
You gain from everyone who's gone before you. As conversations come up with clients, I make sure to share the insights that will help you most.
This includes more nutrition basics, and strategies to make your meals work for you, as well as how to communicate with your family, and set the boundaries to ensure you get the support you need for ongoing weight loss. You have lifetime access to ongoing information.
We want to celebrate too!
Join our Facebook community for additional support, and accountability and to share your "aha"s and wins.
Having a safe space to share your new awareness and changes increases the likelihood of maintaining them.
Companion Email Series
Many clients follow a predictable flow of challenges, questions, and wobbles (it's normal, there's nothing "wrong") as they unlearn old patterns. Each week you can expect 3-4 emails that correspond with the material you're learning and the challenges you may be experiencing- a mix of empowering mindset shifts, tips to stay focused/on track, and feeling personally supported. It makes this material the closest thing to 1:1 support.
