Why it works:

Physical exertion releases 5 brain boosting chemicals: Serotonin, Norepinephrine, BDNF, Dopamine, Endorphins. Together they:

• Reduce depression, anxiety, frustration, fatigue, pain, fear.
• Improve self-esteem, motivation, confidence, memory function, focus, sleep, low blood pressure, low blood sugar.
• Help with ADHD, OCD, PTSD

Mental health care consisting of Cognitive restructuring, Mindfulness and Meditation helps with:

• Discovering, challenging and modifying negative and irrational thoughts.
• Reducing stress, anxiety, depression, blood pressure.
• Improving sleep, self -awareness, attention span, memory and emotional regulation.

Practical problem solving: allows us to:

• Identify the actual (not perceived) challenge(s).
• Identify possible solutions.
• Choose best solution based on personal values and viability.
• Reduce large challenges to small manageable tasks.
• Prioritize effectively.

Medical references for all the above are here.

How it works:

This is a 3 prong holistic program encompassing both the mental and physical aspects of our health and adding the problem solving component required to effectively tackle your specific challenges.

• Habits
  • Physical Health – We start slow and easy. The goal is not to spend 3 hours a day at the gym; people generally quit when doing that.
  • The goal is to start creating good habits. Once you get used to doing something and start seeing the benefits, it becomes easy to ramp up.
  • When we do ramp up, you won’t be doing marathons or body building. Unless you want to. Instead, you’ll settle on a program that gets you all the benefits without having to turn your entire life upside-down.
  • Mental health – Again, we start slow and easy. Changing our thinking patterns doesn’t happen overnight.
  • We’ll define and understand how our self-critical inner voice works and why. He/she is constantly against us!
  • We focus on your successes and how you can use them to reframe your view of yourself.
  • Later we’ll use the same strategy to reframe specific negative thoughts or views of yourself.
  • We’ll bring in meditation and mindfulness. Hint: they’re super easy and useful.
• Problem solving
  • We’ll talk about and if needed define your direction and goals.
  • We’re going to discuss your challenge(s) and identify potential solutions.
  • We’ll focus in on the optimal solution(s).
  • We’ll break the solution(s) down into small actionable tasks.
  • We’ll create a roadmap and follow it to completion.
  • I will hold you accountable. But you will be expected to hold yourself accountable as well.

What you get:

10 Sessions

We meet weekly on Zoom.

Physical Exercises

The first 4 weeks are just walking. Starting from 20 minutes/day and increasing to 30 minutes a day. During the following 6 weeks we will add strength or cardio exercises based on your preference or needs.

Mental Exercises

We’ll focus on undoing negative thought patterns using factual evidence from your own life. I guarantee you there’s evidence to counter whatever negative thoughts you have.

Break Down Problems

We’ll discuss your goals and what’s standing in the way. Then we’ll look at all possible paths forward and choose the one that makes most sense for you.

Personalized Roadmap

We’ll create a clear roadmap with well defined tasks and path to success.

Text & Email Support

As long as I’m not in a session with another client, on vacation or asleep, I’ll answer your emails or text at my first opportunity.

Progress Reports

We will regularly update the roadmap and track your physical and mental progress. If you like colorful graphics highlighting your accomplishments, I will provide them for you 🙂

The Awesomeness program is $2000 currently $150 per session ($1500 total). At checkout you can choose from several payment options and payment plans within them. The program can be purchased here. I offer a 35 day money back guarantee, no questions asked.