Personalized 1:1 Coaching For Individuals.
This program is grounded in behavioral science, cognitive psychology, and integrative wellness research.
It is designed to address the interconnectedness of eight evidence-based dimensions of well-being: physical, emotional, intellectual, occupational, environmental, social, financial, and spiritual, first conceptualized by Dr. Bill Hettler and continuously expanded through modern wellness science.
By applying frameworks derived from cognitive-behavioral theory (CBT), motivational interviewing, and self-determination theory, we focus on understanding your current state, identifying barriers to change, and fostering adaptive strategies that support both performance and long-term resilience.
Each session integrates assessment, behavioral tracking, and reflective inquiry to ensure that progress is measurable and aligned with your individual goals. Through this process, you will gain clarity on your values and purpose, enhance executive functioning and emotional regulation, and develop stress adaptation mechanisms supported by psychophysiological evidence. You will strengthen focus and cognitive flexibility, optimize energy and recovery cycles, improve interpersonal communication and relational well-being, and cultivate a sustainable sense of engagement and fulfillment across personal and professional domains.
Your individualized plan serves as a dynamic framework for self-regulation and growth, built on principles of neuroplasticity, systems thinking, and evidence-based behavior modification.
Together, we analyze your results, address misalignments, and continuously refine strategies to reinforce resilience, confidence, and performance capacity.
General Program Structure | 4 Steps
step1
ASSESSMENT
We start with awareness. Using my Multidimensional Wellness Assessment (MWA), a structured evaluation, we take a close look at where you are right now.
Through online questionnaires and conversation, we identify your strengths, challenges, and the main stress points affecting your energy, focus, and fulfillment.
This gives us a clear, science-based picture of your current well-being so we can plan your next steps with precision.
step 2
PERSONALIZED TOOLS
AND SMART GOALS
Once we know your starting point, we design a plan built just for you. You’ll receive personalized tools and strategies based on research from psychology, neuroscience, and performance science, very practical methods that help you build healthier habits, manage stress, and boost motivation.
Together, we’ll set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to make progress clear and achievable. This step turns insight into action with structure, accountability, and purpose.
step 3
BRINGING THEORY TO LIFE
This is where change really starts to happen. Here, we apply what you’ve learned in everyday life; building routines, setting up supportive environments, and using evidence-based tools for focus, resilience, and balance.
You’ll learn how to recognize and shift unhelpful patterns through simple techniques rooted in behavioral science, cognitive psychology, and mindfulness-based practices.
The focus is on real-life integration and not perfection, but sustainable and lasting progress.
step 4
BECOMING YOUR OWN COACH
The final stage is about long-term independence. You’ll learn how to self-assess, self-correct, and stay aligned with your goals, even when life gets busy. We’ll build reflection and tracking habits so you can understand what works for you, and adjust confidently. By the end, you’ll have the tools, mindset, and self-awareness to guide your own growth.
The goal is simple; to help you become your own coach, maintaining balance and performance with clarity and confidence.
results you can expect
3 MONTH PROGRAM
The Recalibration Method
This 12-week coaching process integrates scientific assessment, personalized sessions, and evidence-based tools to help you recalibrate your approach to health, well-being, and performance.
By combining data-driven insights with practical, real-life application, you’ll build sustainable habits, strengthen resilience, and maintain results long after the program ends.
Program Structure: • Pre-Evaluation Session (1h): A one-on-one consultation to define your current goals, challenges, and desired outcomes. This conversation establishes your baseline and ensures that the program is tailored to your unique context. • Multidimensional Wellness Assessment (MWA) Questionnaires: You’ll gain access to eight evidence-based questionnaires (280 questions total) assessing your well-being across physical, emotional, intellectual, social, spiritual, occupational, environmental, and financial dimensions. These results provide the foundation for your personalized coaching plan. • Evaluation Session (2h): We’ll review your MWA results in detail, interpret patterns, and identify key focus areas using a science-backed framework. By the end, you’ll have a clear map of your current wellness profile and specific targets for recalibration. Active Coaching Phase: • 12 Weekly 1:1 Sessions (1h each): Focused, goal-oriented sessions integrating techniques from behavioral psychology, neuroscience, and performance coaching. Each session builds on the last, supporting steady growth and accountability. • Practical Resources: Throughout the process, you’ll receive curated materials such as: stress-regulation and focus exercises (grounded in cognitive-behavioral and mindfulness-based research), nutrition and sleep optimization guidelines based on current health science, behavioral activation plans to strengthen motivation and follow-through. • Assignments & Integration Tasks: Between sessions, you’ll apply tools in real-life scenarios, turning theory into practice. These assignments are personalized to your lifestyle, learning style, priorities and dimensions you’re working on improving. • Text & Email Support: Ongoing communication for accountability, troubleshooting, and encouragement between sessions. You’ll never be left without support or direction. Program Summary: Duration: 12 weeks Total Coaching Time: 15 hours of 1:1 sessions Includes: Assessment, personalized plan, exclusive resources, and ongoing support Enrollment Requirement: A 45-minute Discovery Call is required before joining. This conversation ensures alignment, readiness, and clarity on whether The Recalibration Method is the right fit for your goals.
6 MONTH PROGRAM
The Optimization Path
The Optimization Path is an in-depth, science-driven coaching experience designed for individuals ready to create lasting, measurable transformation across all eight dimensions of wellness.
Over six months, we’ll build a comprehensive framework that helps you strengthen resilience, optimize energy, enhance cognitive and emotional performance, and create sustainable systems that support your personal and professional growth.
Through a combination of assessment, weekly coaching, and evidence-based tools, this program moves beyond short-term change — it’s about developing the mindset, structure, and self-regulation needed for long-term optimization.
Program Structure: • Pre-Evaluation Session (1h): A one-on-one consultation to identify your goals, challenges, and motivations. We’ll clarify what success means to you and outline a personalized roadmap for your six-month journey. • Multidimensional Wellness Assessment (MWA): You’ll complete eight in-depth questionnaires (280 questions total) evaluating your current state across all wellness dimensions — physical, emotional, intellectual, social, spiritual, occupational, environmental, and financial. This creates a precise starting point for your individualized plan. • Evaluation Session (2h): Together, we’ll review your results in detail, identify key growth areas, and translate insights into clear, actionable strategies for your long-term development. Core Coaching Phase: • 24 Weekly 1:1 Coaching Sessions (1h each): Evidence-based, goal-oriented sessions drawing from neuroscience, behavioral psychology, and holistic performance coaching. Each month builds upon the previous one guiding you through progressive phases of clarity, regulation, integration, and optimization. You’ll learn to manage energy, strengthen cognitive and emotional flexibility, and design systems that sustain your well-being and performance. • Practical Tools & Resources: Throughout the program, you’ll receive a curated toolkit that may include: nervous-system regulation and focus exercises, sleep, recovery, and nutrition optimization guides, values alignment and habit-design frameworks, Reflection and performance-tracking journals, evidence-based micro-practices for stress, attention, and motivation tailored to the dimension/dimensions you’re working on. Each resource is designed to be immediately actionable bridging scientific research with real-world results. • Assignments & Real-Life Application Tasks: Personalized weekly assignments help you implement insights in daily life, creating steady behavioral change and reinforcing new habits. • Continuous Accountability & Support: You’ll receive structured text and email follow-up between sessions for accountability, feedback, and consistent progress tracking. Program Summary: Duration: 6 months Coaching Time: 27 hours of personalized 1:1 sessions Includes: Assessment, tailored tools, continuous support, and measurable outcomes Enrollment Requirement: A 45-minute free of charge Discovery Call is required before enrollment. This ensures the program aligns with your goals, readiness, and the level of depth required for this six-month commitment. This also ensures that we are compatible.
MULTIDIMENSIONAL ASSESMENT
MWA Evaluation
Designed to provide a clear snapshot of your current state of wellbeing across eight dimensions of wellness.
Through questionnaires and guided interpretation, you’ll uncover which areas of your life are balanced and which require more attention.
By the end, you’ll gain a clear, data-informed understanding of your personal growth needs and a solid foundation for creating lasting change.
Structure: • Pre-Evaluation Session (1h): A one-on-one conversation where we’ll explore your current goals, challenges, and what you hope to achieve through this process. • Multidimensional Wellness Assessment (MWA) Questionnaires: You’ll receive online access to eight separate questionnaires, covering all dimensions of wellness (a total of 280 questions), to complete at your own pace within a week. • Evaluation Session (2h): Together, we’ll review a detailed summary of your results, discuss key findings, clarify any uncertainties, and ensure you fully understand where you currently stand across all eight dimensions. • Post-Assessment Session (45min): An optional, follow-up session to revisit any insights or questions that arise after the evaluation, helping you integrate the findings and move forward with clarity and confidence.