1-1 online sessions with a qualified expert
8-Week Personalized Wellness Coaching
by Montserrat Garcia
National Board Certified Health & Wellness Coach
Overview
What you'll achieve
By the end of this eight-week experience, you will have the opportunity to:
Identify your most important wellness priorities
Understand how nourishment, movement, stress, and mindfulness influence one another
Create realistic wellness goals based on your needs, schedule, and current abilities
Develop practical strategies for overcoming common barriers
Build greater consistency without relying on perfection
Strengthen your self-awareness, confidence, and ability to make supportive choices
Create a personalized wellness plan that you can continue using after the program ends
Individual results will vary based on personal circumstances, participation, and the goals selected during coaching.
Who this is for
This experience may be a good fit for you if:
You want to improve your well-being but feel overwhelmed by conflicting wellness information
You want to return to the basics and create a strong, realistic foundation
You know some of the changes you would like to make but have difficulty staying consistent
You want movement and wellness habits that respect your current body, abilities and schedule
You would benefit from personalized guidance and accountability
You prefer a compassionate, nonjudgmental approach instead of strict rules or all-or-nothing plans
You are ready to participate actively, reflect on your habits, and take small steps between sessions
Health and wellness coaching is educational and supportive. It does not diagnose or treat medical conditions
Health and wellness coaching is not a substitute for medical care, nutrition therapy, mental health treatment, or physical therapy
What's included
This package includes The Synergy Foundations Program, four private coaching sessions, personalized planning, and between session support.
Access to The Synergy Foundations Program
One 60-minute foundations session
Three 30-minute coaching sessions
Personalized goals and action steps
Brief between-session check-ins
All coaching sessions must be completed within 10 weeks of first session, allowing limited flexibility for scheduling needs
Program structure
1. Getting Started and Setting Your Foundation
Before your first appointment, you'll complete an intake form and receive access to The Synergy Foundations Program. During your 60-minute foundation session, we'll explore your priorities, current routines, strengths, and challenges. Together, we'll identify an initial focus and create realistic first steps.
2. Learn and Begin Applying the Foundations
During the first four weeks, you'll work through the self-paced Synergy Foundations Program, exploring nourishment, realistic movement, stress management, mindfulness and self-compassion. You can move through the lessons at a pace that fits your schedule while beginning to apply what feels most relevant to your life.
3. Personalized Follow-Up and Accountability
Your three 30-minute coaching sessions will be scheduled through the eight weeks, generally around Weeks 3, 5 and 8. We'll use this time to review your progress, celebrate what is working, address obstacles, adjust goals, and identify your next practical step. The schedule may be personalized based on your needs.
4. Integration and Your Continuing Wellness Plan
During your final coaching session, we'll reflect on what you've learned, identify the habits and strategies you want to continue, and create a personalized plan for moving forward. You'll leave with greater clarity about what supports your well-being and how to continue building on your progress.
What you'll need
Verified Top Expert
Montserrat Garcia
National Board Certified Health & Wellness Coach
Chula Vista, United States
8 years experience