Eat, think, train and recover like a champion
Do you want to take your game to the next level?
Are you at the top of your game but want to stay there for as long as possible?
Is your current body composition standing in the way of your athletic performance?
Is your fatigue affecting your physical and mental game?
Have you hit a performance plateau and can’t seem to figure out why?
Imagine having a personal game plan that:
- Helps you excel in your sport
- Allows you to achieve your health, fitness and performance goals
- Meets your unique energy demand
- Addresses your individual nutritional needs
MEET YOUR COACH
Hi, I'm Karen.
I'm an athlete, nutrition coach and holistic health counselor. I am a goal-oriented healthy food lover with a passion for personal development and environmental stewardship. I am happiest when I'm training for something sport-related and can see and feel the results of my hard work. I've been playing volleyball since I was 14, and have dabbled in competing in triathlons with my biggest accomplishment being a half-ironman finisher. Currently, when I'm not exploring the beautiful views in the mountains of Colorado, I am enthusiastically trying to delay the effects of aging and simultaneously reach my own peak potential as a competitive sand volleyball player in my late 30s.
My competitive nature has motivated me to being the best athlete, girlfriend, environmental scientist, dog-mom and coach that I can be. I've been helping people reach their own peak potential since I opened my nutrition coaching practice in 2012. Through Healthy Green Athlete, I've had the pleasure of working with many different types of athletes of all ages and competition levels to navigate all sorts of health conditions, food sensitivities, and lifestyle preferences and address challenges standing in the way of performing at their best.
In this program I will give you the tools you need to identify your personal game plan that will help you accomplish your personal goals and address your unique diet and lifestyle needs.
WHAT YOU GET
- 3-month program with a limited number of spots available (begins 1/3/2021)
- 12 weeks of high-quality content (a $300 value)
- 6 45-minute one-on-one coaching sessions (a $720 value)
- Unlimited access to an online learning platform
- 6 1-hour live monthly group zoom calls to ask me ANYTHING (a $300 value)
- Downloads, exercises, and worksheets to help you stay organized and on track (a $100 value)
- Lifetime access to fellow athletes in a private Facebook community
Total Value: $1,420
PROGRAM ROAD MAP
In the first 4 weeks of the program, we will focus on the simple and basic things that you can do to improve your performance. We will look at the current state of your nutrition, mindset, recovery and training and identify areas for improvement.
Module 1: Creating your vision and setting your goals
Module opens January 3, 2020
In this module, I will provide a powerful system for creating your vision and provide you with tips on setting goals that are challenging yet attainable.
Module 2: Sports Nutrition 101
Module opens January 10, 2020
In this module, I will discuss nutrition for athletes and the importance of hydration. I will help you answer the question “what should I be eating?” by helping you narrow down the foods that your body prefers based on a variety of factors. In this module I will also discuss how to achieve proper hydration and the not-so-obvious signs of a dehydrated athlete.
Module 3: Mindset, Recovery and Stress
Module opens January 17, 2020
In this module we will begin to look at factors that could make or break your athletic performance such as your current mindset, recovery practices and ability to manage stress. We will also take a look at the amount and quality of your sleep and learn about the importance of good sleep hygeine.
Module 4: Nutrition, training and support systems
Module opens January 24, 2020
In this module, we will work together to create a nutrition and training system that work for you and how to implement daily habits that stick. We will also discuss the impact that your team (the people you are surrounded by most often) has on your physical and mental performance.
During weeks 5-8, we will focus on building on top of the solid foundation that you built in phase 1. We will identify new habits that will propel you toward achieving your individual goals, and create an action plan for achieving them.
Module 5: Specific Nutrition for Training, Recovery and Competition Days
Module opens January 31, 2020
In this module, you will begin to develop your own personal nutrition plan that meets your needs. You will learn to identify your energy demand depending on your activity level, tweak the amounts of macronutrients and micronutrients in order to meet your goals, and to learn what to eat depending on what activities you’ll be doing that day and following one.
Module 6: Water intake and connecting with nature
Module opens February 7, 2020
In this module, we will talk about 2 different but related topics – water and nature. You will learn about the importance of both and ways to improve hydration and deepen your connection with the natural world.
Module 7: Movement, Posture and Mobility
Module opens February 14, 2020
In this module, we will get into the nitty gritty of how to get your body to move most effectively for your sport and how to significantly reduce your risk of injury. We will talk about the evolutionary importance of movement, good posture, form during sport-specific training, and optimizing your body’s range of motion.
Module 8: Meditation, Visualization and Sleep
Module opens February 21, 2020
In this module, you’ll receive an introduction to meditation and visualization for performance, and learn tips for upgrading your sleep quality.
During the final 4 weeks of the program, we will kick things up a notch and dive into the specifics of nutrition, recovery, training and mindset.
Module 9: Natural Ergogenic Aids
Module opens February 28, 2020
An ergogenic aid is a substance or devices that may enhance energy , effectiveness of nutrient utilization or promote healing and recovery. In this module, you will learn about specific foods, herbs, supplements and adaptogenic aids that may bolster strength, improve endurance, assist with brain function, and/or help the body respond to stress. We will also revisit the topic of food quality and discuss how you can upgrade your food choices in order to impact performance.
Module 10: Detoxify, Evolve and Grow
Module opens March 7, 2020
In this module, we will explore a variety of strategies for eliminating toxins in your mind, body, home and life. We will also dive into the concept of getting uncomfortable in order to see positive changes to not only your performance, but also your quality of life.
Module 11: Improving Oxygen and Nutrient Absorption
Module opens March 14, 2020
In this module, we will learn breathing techniques for improving oxygen absorption and talk about the role that a healthy digestive tract plays in nutrient assimilation, absorption, utilization and excretion. We will also discuss methods for improving the function of the digestive system to carry out such an important role.
Module 12: Flow state and Gratitude
Module opens March 21, 2020
In this module, we will talk about strategies for controlling your ability to enter your “flow state” (aka “being in the zone”). Finally we will finish the program by talking about the power of gratitude and how you can develop a gratitude practice.
HOW IT WORKS
Enroll today
Once you've submit payment, you'll receive a welcome email with instructions on how to access the online learning platform.
Begin program
On January 3, 2021 you will be able to access your first module and any recommended homework assignments. New modules will open at the beginning of each week.
Meet with your coach
You and I will pick a time that works for us to have our 45-minute coaching session. You will also have a chance to chat with your peers during monthly live Zoom calls.
Unlimited access to content
You'll have access to your content for 1 year so feel free to re-visit as much as you want! You'll also have lifetime access to your peers through the private Facebook group.
THIS PROGRAM IS PERFECT FOR YOU IF YOU’RE…
