WHAT DOES A HEALTH COACH DO?

Hi babes!!! 

As some of you know - this is my first post in QUITE a while because I've been so insanely busy over the last few weeks between school, personal training, my "job job" and of course...health coaching. I looked back through my DM's and tried to round up some of the most recently asked questions from you guys and it made me realize that one of the big ones you guys have been curious about it health coaching!

Which made me SO excited because I'm actually obsessed with it and writing about it seems like a breeze for me. 

You guys have been asking things like: 

What does a health coach do?

Where did you go to school for health coaching?

Was it hard to while you we're also handling a busy schedule?

Plus so  much more. So let's dive into everything!

I'll explain in better detail what exactly a health coach does, the benefits of health coaching, cost, and how to start creating a career from it!

Okay so, 

What exactly IS a health coach?

I love answering this question because when I say that I'm a health coach, everyone assumes that I'm a nutritionist. Becoming a nutritionist takes more time and money spent on school. You're looking at a few years at least to become a nutritionist where as becoming a health coach only takes 6 months! 

So what I like to say is that, a health coach and a nutritionist could actually work together.

The job of a health coach is to try and teach clients new healthy habits.

We are your accountability partner and we are here to change your old way of thinking as well as your unhealthy connections to food. 

You could go to a nutritionist who gives you a flawless plan to follow but if at the end of the day, you still have the bad habit of snacking on junk food, stress often and sleep too little, then your plan is still going to be almost impossible to follow correctly and you'll wonder why you're not losing the weight. 

Our job is to make eating and living a healthy social life easier for you.

We talk about everything from how long you should make each meal last, how much you should chew, when you should and when you shouldn't eat, how to recognize when your hungry and when your full, plus tips on how to actually stop eating once you feel full. After focusing on your mindset, stress levels and sleep patterns, I also talk about the importance of thermogenic foods like protein and fiber and I like to do an entirely separate program that just focuses on the macros (carbs, proteins, fats) and practice the benefits of food logging. 

So on a typical week I'll talk to 3-5 different clients individually for 45 minutes to an hour, and the discussion is led by me asking questions about the previous week, how the "homework" went and after listening to how the client is feeling, I introduce new information. 

How do you become a health coach?

I wanted to become a health coach for two years before I finally took the leap 8 months ago. ALTHOUGH - I felt very lucky for how I ended up going to the school that I did. 

I started researching schools online a while ago and the first one that popped up was:

The Institute of Integrative Nutrition:

I thought that sounded great and I had a friend that went to school with them and she said she loved it so I started looking into their program. (Keep in mind, my friend that went there didn't become a health coach.)

It seems like when you Google "Health Coach" their page pops up in the form of ADs for most of the first page. I personally like to click on the first site that is NOT an ad because then I know it's there because it's popular and not because someone is paying for it to be there. But maybe that's just me. 

Anyways - after almost paying to go to this school, losing my credit card, then taking more time to do some research about IIN, I found some things that I didn't really like. 

First of all, the vibe of the school comes off as VERRRY marketed. Like, there's so much marketing going on. Even when I called them to talk about the school, one of the first things they told me over the phone was that I could become a sort of representative for the school...ehhh. No, lol, I want to become a health coach...that's why i'm calling. 

Anyway - then I come to find out that "in 2013, three women filed a federal class-action complaint accusing Rosenthal (the founder, director, and primary teacher or IIN) of discriminating against female employees on the basis of sex, pregnancy, and marital status and retaliating against employees who complained [11].

The chilling details included these allegations:

• Under Rosenthal's direction, the company considered female employees' maternity status in reviewing their performance.
• In 2012, acting on Rosenthal's instructions, the comppany's human resources department collected information and created a chart projecting the likelihood that each female employee will become pregnant.
• The company has fired or demoted employees who took maternity leave.

(The above allegations are not mine, nor did I write them. Please refer here for more info).

So I scratched that, and started looking at:

DR SEARS WELLNESS INSTITUTE:

Which seemed okay, but they only had three packages that you could sign up for. 1 being for families, the other being for kids and the other being for maternity. Or you could do the pack for all three but I was thinking, where do the girls in my demographic fall into that? I want to talk to girls like me! Lol, so I kept looking. 

Then I came across:

HCI (HEALTH COACH INSTITUTE): (WINNNER!!!)

2 women started the program and they just seemed very up front about everything and very relatable. I liked that the program was something I could use for helping women my age and I loved how organized everything was. 

How much does health coaching cost?

So depending on if you pay everything up front or if you pay in chunks, the price will change. I wanted to pay the minimum which was around 4 thousand dollars so check it out, here's what I did. 

I saved up $4,000 grand and then, instead of just depositing it into my bank and paying with my debit card, I went to chase and checked to see if I was eligible for their Chase Sapphire Card. I wanted this card for a while because you can get some great travel points BUT they will only honor the 50,000 points at sign up IF you spend 4,000 dollars on the card in like the first three months of opening it or something AND pay it off. 

So I got my card, used that to pay for school, then paid off the card right away. This saved me a couple thousand since I didn't do it in payments, (they end up charging you closer to 5,500 I wanna say if you go the payments route), AND I got 50,000 travel points that basically turn into cash if I want to book a flight. (Not $50,000 dollars worth though, that would be sick haha. I think it's around $500.00 dollars in flights).

How do you make money from health coaching?

So what's great about the program is that HCI also SERIOUSLY PREPARES YOU! By the time you graduate class (which can be done in 6 months but they give you a year to complete it), you have a cleanse that you can sell as well as a 90-day program template. This allows you to start practicing on clients so you're not lost and as you start training more, you can adjust the template to what feels comfortable to you and you're way of teaching. 

This also gives you the opportunity to create A SECOND 90-day program on your own so that as a client starts getting towards the end of their 90-day transformation, you can ask them if they would like to renew and do a second program with you. 

This is ideal because at this point, you've talked to this person every week for 12 weeks so you start to really feel like friends, and it's weird to just STOP talking. And then this is ALSO great because it can be hard finding new clients, so why not just keep a relationship with the ones you currently have if you enjoy working with them?

Was going to school hard with a busy schedule?

Honestly - no. New videos were released online every Monday and you had all week to watch like . videos. Then we were supposed to get in touch with someone from school (which was super easy because they have a whole website and facebook page where you can connect with the other students), and do the homework for the week with them.

If anything - this is where I saw people mess up. People that didn't stick with the same work buddy each week or who didn't make it a priority to get the homework done each week would end up falling behind and I'd assume it was hard for them to catch up and practice what they we're learning because when they were stuck on say week 3, most of rest of the class would be on week 7 or something. 

SO - just keep that in mind. Find someone ideally in your same time zone who seems reliable and schedule your time to talk with them every week before you're done with that weeks session. 

This way you hold each other accountable and get more shit done!

I think that pretty much covers the basis. If you guys have any further questions, please leave a comment here or on this picture on my instagram!

If you decide to sign up for HCI , make sure you use my code!! It's right here > 

R8UNI4I4

All you have to do to get started is click the link below!

https://www.healthcoachinstitute.com/getstarted?referral_code=R8UNI4I4

X Okay love ya!

PS, how great are all of these pictures?! I'm obsessed. You can get free blogging pics from Unsplash.com, but these specific ones can be found here. 

BEHIND THE SCENES OF NICOLE WINHOFFER'S LA EVENT

Going to workout events in LA is always a good time because it's an opportunity to sweat, meet new people, try new products and check out new studios.

Typically it's a class that I've tried before whether it's a spin class, yoga or a simple run so I don't really think about it but THIS TIME when I found out that the event was described as a "hip hop and pop music focused workout that mixes toning, cardio and.....choreography" I paused. 

Choreography? SHIT. I don't dance, HA. I mean I get down at weddings and in the car FOR SURE but dancing while memorizing at the same time seems like overload. 

Regardless I figured I'd just work it out until I broke a sweat and call it a day. That's all that really matters right? lol. Plus the event was at the ROW in DTLA which haas this INSANE view and it's finally not 9 million degrees outside so I was down with it. 

When I arrived, GlamSquad was styling girls out with sick braids, FurtherFood was passing out THE BEST collagen samples that you could just add to your water, and louuud Beyoncè music was setting the vibe.

Then the one, the only, Nicole Winhoffer showed up.

Need a background check? Here's some of Nicole's titles:

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+ Creator of the NW method - a 55 minute full body workout that specifically focuses on the 3 biggest problem areas - Behind the arms, waist, and that booty. 

+ Co creator of "Addicted to Sweat" - did I mention she co created this with MADONNA? Yes THE Madonna. 

"Addicted to Sweat is inspired by my workout that I do consistently to take care of my mind and body.  My trainer Nicole and I have created this program that has helped to give me the body I have today." - Madonna. 

+ Global Ambassador of women's training for ADIDAS

+ Trainer for Kate Hudson, Mya and Molly Sims.

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The list goes on. She's basically KILLING it. She got everyone together, got some positive vibes going by reminding us to think about what we REALLY want in life, what our dreams TRULY are and asked us to hold that thought with us throughout the workout. 

Then it was time to GO. 

She brought some serious fun and confidence as she got us warmed up then moved into teaching us the sassy choreography for the day. It was a new level of motivation as she shouted things like "MADONNA SQUATS LOWER THAN THAT" and "KATE HUDSON LOVES THIS WORKOUT".

errr, what?!

Anything that makes me feel remotely close to Kate Hudson is a plus, duh. 

Okay - my quads and my ass... WERE ON FUCKING FIRE. 

She was having us squat, and squat, and squat and squat and step and squat and kick and skip and run. I was sweating my ass off but the music was so on point (you guys know I love my hip hop) that I hardly noticed it. The energy was so insane as about 30 of us got into this workout together and just embraced it. 

This was the point that I understood how dancing can be SUCH a good workout.

So I was really excited to be able to experience the feeling of just letting go and having fun while dancing and sweating. She made it fun for everyone. There were a few dancers there but not many - because that wasn't the point. 

The point was to bring some cool ass people together that may have never danced a day in their life and give them the opportunity to experience it and just have fun with it. There was no judgement, there was no comparing and no failures. 

I felt just as good as the girl next to me because it was A FEELING. It wasn't about form. 

Okay sorry about the rant - I just loved it! And I know some people would be scared to walk into an environment like that but I'm telling you - it was SO fun. 

Once it ended I was a little bummed because I thought that Nicole was only visiting LA since I knew she did a lot of teaching in New York BUT I have good news for all of us!

Apparently she MOVED to LA and now anyone can sign up for her "NW classes" that take place every Sunday at 10AM at The Playground LA (7375 Melrose Avenue). 

Sign up for a class here!!

SAY WHAAAAAT! So exciting! If you guys are interested at all make sure you sign up and hit me up on Insta to see if I'm going to that Sunday's class so that we can link up :)

The event ended with everyone hanging out post workout for about another hour. We dabbled in some UH MAZING cocktails made with Bogarts Gin or Vokda (I chose gin) and Gt's Kombucha. 

Uh genius?? I think I'm going to make this my thing from now on because it was so good! Here's some of the cocktail recipes:

There was salads and sandwiches too, don't worry - WE DID EAT.

I needed to! I was starving by the time that workout was over lol. 

By the way, If you can’t make a class, you can do Nicole’s workout at home by singing up for her monthly subscription classes.  It gives you access to her hour long workout and every Sunday a new video is released.

You can get more info on that here:) 

Overall the event was amazing, the workout was even better and I can't wait to go to one of her classes! 

Do you guys think you would be interested in dancing as a workout? Why or why not? Let me know below!

X

GWENETH PALTROW'S "GOOP" IS MORE THAN VAGINA STEAMING AND LOUBOUTINS

Let's start here:

Who here has even heard of "Goop", or GOOPY as some people like to call it. I've heard it loosely, mainly from people talking shit about it's completely unrelatable references and outlandish suggestions. 

I'm not one to judge until I can get to know someone or something myself but it was pretty crazy that A. I only heard about Goop from haters, and B. There are A LOT of haters. 

(They say you've made it once you start getting haters so, in my eyes, I figured there must be something she was doing right...)

I never got around to looking at it until the other day I was listening to a podcast on #girlboss where Sophia Amoruso was interviewing Gweneth and I realized that this was the first time I was every even really paying any attention to Gweneth and hearing what it is that she does. 

Within the first few minutes you find out that her mom was an actress and her dad was a film producer and the "Ohhhhh, thats' why she's famous" thought creeps in. Still, no negative judgement though, I'm sure that happens to a lot of people and it seems like a pretty normal way for someone in that family dynamic to grow up. 

I continued listening though and was surprised and welcoming to the fact that Gweneth actually used to work in restaurants in Los Angeles.

SOUPS RELATABLE GIRLLLL. She was going to school for anthropology and trying to find own path but she couldn't shake the passion she had for acting. 

To my surprise, her parents weren't too fond of the idea so she actually had to sneak to auditions and never threw in the name of her dad in hopes to keep it from him to avoid getting busted. Sure enough, her acting was impressive on it's own and got her the attention she needed to book auditions, which also got directors calling her home.

Her parents found out she had booked a small film and basically, the rest is history. 

Fast forward to 2008 when Gweneth launched her lifestyle blog GOOP.

On the podcast she talks about how she had her children and started taking care of them and she noticed that her desire to act diminished, and it scared the shit out of her.

Her sense of identity was completely shot, and she didn't know who Gweneth WAS without acting. 

So she took some time to think about what her new calling was and realized that starting some kind of lifestyle blog was a desire she had had for a long time. 

She then went on to talk about how the business world is much different than her acting world and that when she decided to become CEO of GOOP, she would walk into a board room with a bunch of men in suites who would spend about 5 minutes talking about how much their wives loved her in "Emma" and then after that, it was "Gweneth Paltrow the actress who???". It was strictly business and there were no exceptions for the hollywood's blonde celeb.

I finally decided after listening to that podcast that I would go check out GOOP and see what all the hype was about. 

As soon as I got to the homepage I immediately thought,

1. "THIS SITE IS FUCKING GORG."

2. "I LOVE THE DETAILS." 

3. "IT'S OUT OF MY PRICE RANGE. "

Haha. $2,400.00 hoop earrings and an $895.00 dress casually on the homepage doesn't exactly scream BUY ME in my mind but damn, I can appreciate the women who have worked hard to make that lifestyle their reality. 

So I figured that I'm not really trying to buy anything anyways so what kind of info can GOOP provide me with? Of course I checked out the WELLNESS section before anything else and that's when I knew, I found MY GOOP. 

She and her team talk about everything from detoxing and fitness to sexual health and spirituality - sounds relatable to me!

I scoped and scrolled for A WHILE and it really got the ball rolling in my head of all the new smoothies I can't wait to try and the additional detox methods that I can't wait to add to the 14 day detox that I'm doing. 

The first thing that caught my attention that seemed like it was worthy of trying was this morning matcha smoothie. 

They basically explain it as a super easy morning detox smoothie that provides energy, glowing skin, and LOTS of hydration. 

I can live with that. 

Make sure you go check out GOOP for yourself and let me know what you think!

X

THE PERFECT ATHLEISURE STREETWEAR - NIKE AIR MAX 90 ULTRA

Athleisure isn't dying anyyyytime soon so if you've been picturing yourself in the perfect gym to street sneakers but haven't made the move yet, let me guide you in the right direction.

I did some research the other day (mainly because I was going to buy online and I get SUPER nervous buying something without being able to try it on, ha!). 

I knew I wanted an all white Nike sneaker that was casual yet sleek and comfy. Comfy was a must. 

I pulled up the Nike store online and shuffled through PAGES of options. My price range was $100.00 - $130.00 so my top three options came down to:

Athleisure Streetwear:

+ Nike Air Huarache

+ Nike Air Presto Ultra Breathe

and obviously,

+ Nike Air Max 90 Ultra

HUARACHE

PRESTO

AIR MAX 90

I kind of liked the different "plastic" look on the huarache and the presto but compared the the Air Max 90 I felt like they looked a little busy where as the Air Max 90's just look a little cleaner in my opinion. 

I couldn't decide to save my life so I rode out to Nike the next day and tried them all on for myself and I'm SO happy that I did. 

I didn't have to walk around in all of them for forever or wait for my turn to use the mirror 89 times. 

I literally just tried one pair on a time, stood up, took a few steps and knew if I liked them or not. 

First - The Huarche's.

I'm a size 8 so I asked for a size 8 obvi, but I noticed that they felt SUPER snug as soon as I got them on. Also I did't like where they cut at my ankle. Kinda immediately wasn't a huge fan. 

Second - The Presto's

I liked the way that these looked but as far as comfortability - it was a no for me. I felt like that plastic piece was squeezing at the sole of my foot and just by taking a few steps I noticed that right in the center of the shoe was where they didn't seem to be comfortable. 

Third - The Air Max 90's

The FIRST thing I noticed is how comfortable they were. Then the guy at Nike basically told me that that's the whole point of the "Air Max" shoe haha literally, it's for MAX COMFORT. 

So there was that. Plus I'm in love with the way they look. They're not too bulky or wide, they're juuuuust right ;)

I got them at nike for about $120.00 but

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If you don't want to go to the store, then you can get them right here on amazon.

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So far I've worn them to the gym for a mellow arm workout day - I wouldn't wear them to do any kind of cardio..mainly because they're more of a lifestyle shoe, and I didn't want to get them dirty haha. 

And I've worn them with this outfit to a bar so they are super versatile. 

[ Click this pic to purchase! ]

Do any of you have any of these Nike's? If so let me know how you like them or what your thoughts are!