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Digital Detox: Step away from screens and immerse yourself in the real world. Whether it’s a few hours or a full day, unplugging helps you reset, recharge, and regain a sense of balance. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Wave goodbye to the “constant grazer” title and say hello to satisfying meals that actually keep you full. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Build meals so balanced they could walk a tightrope—protein, carbs, fats, and veggies in harmony. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Be the person who doesn’t just “meat” their goals but exceeds them. No boring chicken breasts required! Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
More veggies, fewer excuses. Sneak them in, blend them up, or roast them until they’re crispy magic. Over 3 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Emotional Regulation: Feel your feelings without letting them hijack your day. Master your mood, don’t let it master you. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Fitish: At-Home Workout Program for Women Fitish is your starting point for building strength, confidence, and a consistent fitness habit—all from the comfort of home. Designed for women who are ready to ease into a workout routine, this program focuses on simple, effective exercises that fit into any schedule. What You’ll Get: Beginner-Friendly Workouts: Short, approachable routines tailored for all fitness levels. Minimal Equipment: No gym required—just your bodyweight and a few basics like " mini bands" or light weights. Progressive Training: Start where you are and gradually build strength, endurance, and mobility. Time-Efficient Sessions: Most workouts take 15-20 minutes, perfect for busy lifestyles. Program Focus: Full-Body Strength: Tone and strengthen major muscle groups. Core Workouts: Build stability and improve posture. Cardio Options: Boost energy with simple, low-impact cardio. Stretch and Recovery: Keep your body feeling good with mobility exercises. Whether you’re new to fitness or getting back on track, Fit-ish helps you get moving, feel stronger, and enjoy the journey to better health.
Get Enough Sleep: Sleep isn’t just for beauty—it’s for brainpower, energy, and not snapping at your morning coffee maker. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Growth Mindset: Channel your inner optimist. Learn from setbacks, adapt, and keep leveling up. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Intuitive Eating: Rediscover the joy of eating—slowly, mindfully, and with zero guilt. Eat to be satisfied, not just to silence the fridge calling your name. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Channel your inner food ninja. Chop once or twice, eat like a pro all week. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Set yourself up for success by turning your kitchen into a healthy-eating fortress (or at least hiding the chips).
If you’re sitting more than a houseplant, it’s time to move. Move Often: 8-Week Walking Program Ready to make movement a daily habit? Move Often is an 8-week program designed to help you build consistency and confidence in your daily movement. Starting with just 15 minutes of walking in Week 1, you'll gradually increase your time each week until you're walking for 50 minutes by Week 8. This program is all about starting simple and staying consistent—no pressure, just progress! Whether you're looking to boost your energy, improve your health, or create a sustainable movement routine, this plan will help you get there. Weekly Progression: ✅ Week 1: 15 min walk ✅ Week 2: 20 min walk ✅ Week 3: 25 min walk ✅ Week 4: 30 min walk ✅ Week 5: 35 min walk ✅ Week 6: 40 min walk ✅ Week 7: 45 min walk ✅ Week 8: 50 min walk Along the way, Vanje will provide tips and tricks to improve your walking technique and posture, while offering support and encouragement each week. Make movement happen often. Start simple. Start now! 🚶♀️🚶♂️ Prefer to pay by E-transfer? At checkout, enter the code ETRANSFER, and I’ll send you a separate invoice via email for payment. You’ll still need to enter a credit card, but no charge will be processed.
Move Well: Forget the “no pain, no gain” motto. Move in ways that feel amazing and keep your body working like the masterpiece it is. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Prepare for Stress: Life’s curveballs? Consider this your glove. Build stress armor before things get messy. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Promote Deep Sleep: Get the kind of sleep that feels like you’re charging a battery to 110%. Sweet dreams, unlocked. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Self-Awareness: Meet your best (and sometimes sassy) self. Understand what makes you tick, and use it to thrive. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
The 6-Week Sleep Habit Challenge: 10-3-2-1-0 This challenge focuses on creating a sleep-friendly routine that helps you wind down and get better rest. Over the course of 6 weeks, you’ll adopt these simple steps: 10 hours before bed: No caffeine. 3 hours before bed: No more food or alcohol. 2 hours before bed: Stop working to allow your mind to relax. 1 hour before bed: Shut off screens (phones, TVs, computers) to avoid disrupting your sleep cycle. 0 in the morning: No snooze button—wake up when your alarm goes off. By following these guidelines, you’ll set yourself up for deeper, more restorative sleep. Stick with it for 6 weeks, and you’ll build lasting habits for better rest.
Sip, slurp, and chug your way to feeling like a well-watered plant—because nobody wants to be a wilted leaf. Over 2 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 2 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
💪 Strong Girls: Building Strength & Confidence Within 💖 An Online Fitness Program for Girls in Grades 9-12 Strong Girls is a supportive and empowering online fitness program designed exclusively for high school girls who want to build strength, confidence, and healthy habits—all from home! 🌟 Program Details: ✅ 4 Workouts Per Week – Fun & effective workouts delivered via app 📲 ✅ Coach-Supervised Group Chat – Stay connected, supported, and motivated 💬 ✅ Designed for YOU – Age-appropriate workouts to help you feel strong & confident 💕 ✅ Mind & Body Wellness – Learn how to exercise safely while building a positive mindset ✨ This program is perfect for young women looking for guidance, accountability, and a community to help them get active, feel great, and create lifelong healthy habits! #StrongGirls #HealthyBodiesHealthyMinds #ConfidenceThroughFitness
Habit: Sugar Detox (4-Week Reset Program) Break free from the sugar rollercoaster with this 4-week program designed to help you reset your eating habits and feel more in control of your cravings. What You Can Expect Specific Daily Tasks: Clear, actionable steps to guide your progress. Reduced Sugar Intake: Cut back on added sugars for more stable energy and fewer cravings. Reduced Snacking: Shift to structured meals and mindful eating habits. Increased Water Intake: Boost hydration with a focus on hitting your daily water goals. Healthier Eating Habits: Learn to prioritize whole, nutrient-dense foods while phasing out less helpful ones. Meal Suggestions: Simple, approachable meal ideas to support your goals.
Tolerate Stress: When stress hits, you’ll be ready. Think calm, cool, and collected—like a duck paddling under the surface but gliding on top. Over 4 weeks, you’ll get the chance to focus on one habit—learning about it and practicing it in small, manageable steps. It’s designed to feel ridiculously simple—and that’s intentional. Habits shouldn’t be complicated or overwhelming. They need to be straightforward and easy to stick with. The goal is simple: practice one habit, get good at it, and set yourself up for long-term success. These habits are the building blocks of better health and wellness—small changes that create big results. The course is fully online and accessed through your app or device. Once the 4 weeks are up, you’re done. From there, you can choose to continue practicing on your own, pick a new habit to work on, or repeat the process to solidify what you’ve learned. Here’s the big picture: habits are the foundation of actions. Actions create change. Change leads to the goals you want to achieve. Without action, goals are just dreams. Habits turn those dreams into reality. You’ll also have access to a certified coach (that’s me!) to ask questions and get guidance along the way. I’ll be checking in with you throughout the process to help you stay on track. These habit programs aren’t custom-tailored (though I do offer custom coaching—shoot me an email if you’re interested!). They’re based on years of experience and proven success in helping clients create lasting change.
Why practicing one strategic habit at a time actually works? Have you ever set out to get fit, eat better, or build a new routine… only to get completely overwhelmed and eventually drop the whole thing? You’re not alone. In fact, it’s one of the most common reasons people don’t reach their goals. They’re motivated. […]
In the realm of diet culture, the concept of a “cheat day” has long been ingrained in our minds as a way to indulge in forbidden foods guilt-free. Yet, this terminology carries a heavy burden of negativity, implying wrongdoing and fostering feelings of guilt and shame surrounding food choices. However, it’s time to shift our […]
In the hustle and bustle of modern life, finding balance can seem like an elusive goal. However, I’ve come to realize that the key to maintaining balance lies in the establishment of thoughtful routines based on our priorities. The Paradox of Choice The modern world offers an abundance of choices, which can be both a […]
In honor of Mental Health Day, I wanted to share part of my story… Most of my life I have been a people pleaser. I want to be strong for those around me. I quickly learned that the expectation of perfection was high. Not from my parents, but from the world around me. So when […]
When I begin to work with a new client, I can fairly quickly gauge whether or not he/she is going to last as a client. It becomes evident quickly if this person is willing and able to make changes or if they are still just liking the idea of change. Did you know there are […]
If you struggle with mental health challenges or low self-esteem, making movement or nutrition changes rarely sounds appealing. Low self-esteem? The last place you want to go to is a gym. Struggling with depression or anxiety? The thought of having the energy to make changes seems impossible. What many people forget to understand is […]
We wear busyness like a badge of honour. The term “burnout” is now a phrase we apply to far too many people. The common response to the question, “ How are you today?” has now become, ”I am keeping busy,” or just “busy…” or “ tired.” Yet if someone were to respond with “ I […]
The majority of clients I get to work with struggle with the same underlying problem: the all-or-nothing approach. People are all in, or all out. They are willing to do all of the things for a short period of time but not ok to do some. This is why so often people do not start […]
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