Health Coaching

As a Nutrition and Health Coach I help you to identify your biotype – what makes you so unique – and maximize your potential to achieve the health and wellness goals you have set for this stage in your life. At the end of the sessions, you will have more self-knowledge and more tools to make healthy choices according to what you identify as the best for you, taking into account external conditions – work, family, social environment – as well as internal – experiences, resources, beliefs, etc.

I intend to help people to know themselves (their uniqueness), to define their own health and well-being goals, as well as to define a personalized and feasible action plan; to awaken skills and behavioral changes that contribute to a healthy lifestyle; help to get out of the comfort zone and overcome pre-existing fears and preconceptions by sharing relevant information; help people take control of their health, even when the disease is present.
“If you want something you’ve never had, you must be willing to do something you’ve never done.”- Thomas Jefferson

Individual Coaching services are available in 4, 8- and 12-week plans – see these in more detail below. You can also choose to tailor your coaching process, just give me a shout!
The first session is the longest since it will be in an “interview” format, where we will complete a detailed questionnaire to analyze your current state of health (conventional medicine and ancestral medicines anamnesis), your expectations, what you want to achieve with coaching services, your knowledge on topics relevant to your goals, etc. In this session we will already discuss some strategies, but I will follow, in a more comprehensive way, a complete guide for your lifestyle changes (PDF sent by email).
The second session takes place in 1 to 2 weeks after the “interview”, so you can have time to read it and write down any questios, so we can explore them together.
The following sessions will take place every 2 to 3 weeks, in order to have time to generate the changes and evaluate your adaptation to them (generally there is a need to make some adjustments to the initial plan).

Even if you choose the 4- or 8-week pack and want to extend the sessions after that period, the services will be extended, and the amount paid will be adjusted to the chosen final protocol.

The Nutrition and Health Coach can play an important role in changing the current health paradigm. With or without the involvement of allied health professionals, the Coach is uniquely qualified to support clients in the implementation of healthy behaviors and change of established habits that can converge to the disease if nothing is done in time – it is as if they practice a “lifestyle medicine”. Thus, the Coach helps both the person directly and, indirectly, society and public health, contributing to a more preventive approach in the conventional health system.

HEALTH COACHING

Plans

ONLINE / FACE-TO-FACE

PLAN 1

Fresh Start

For whom?
Who wants to start a new healthy lifestyle from scratch, looking for a positive outlook on life. Who´s looking for tips for a balanced long-term vegan or vegetarian diets. Wants to learn natural solutions for acne, hair loss, fatigue, weakened defenses, etc. Wants to master healthy meal prep for the family in a budget.
Gains:
Know how to start living a healthy lifestyle. Make a plan with goals and take small steps. Improve self-awareness e self-empowerment. Make smart choices: safe and aligned with your values. Magnify ability to make easy, natural and healthy meals for your family.
Duration:
4 weeks.
2 Sessions:
First session: 90 - 120 minutes
Following sessions: 45 - 60 minutes
Questionnaire and Guide:
1 Holistic questionnaire for biotype evaluation and goal setting.
1 Personalized Guideline (*)
Support:
Progress tracking via email, sms or telephone during the 4 weeks (**)

PLAN 2

Happy Gut

For whom?
Who wants to learn how to manage day-to-day stress (improving energy, sleep, digestion, mood, etc). Wants to lose some weight and learn simple strategies to overcome cravings, eliminate bloating, increase energy, etc. Wants to learn simple hacks to control Irritable Bowel Syndrome, Food Intolerances or Allergies.
Gains:
Ability to manage stress and weight, through positive self-tak and nourishing positive self-image. Relieve inflamation related symptoms (bloating, gas, belly pain), release cravings, minimize allergy symptoms. Turbocharge your energy. Improve self-awareness and revive self-care.
Duration:
8 Weeks
4 Sessions:
First session: 90 - 120 minutes
Following sessions: 45 - 60 minutes
Questionnaire and Guide:
1 Holistic questionnaire for biotype evaluation and goal setting.
2 Personalized Guidelines (*)
Support:
Progress tracking via email, sms or telephone during the 8 weeks (**)

PLAN 3

Live Light

For whom?
Who wants to learn natural solutions for fertility issues or other hormonal imbalances. Wants to learn how to manage Anxiety or Depression through simple lifestyle changes. Who´s tired of fad diets and conventional diet plans and looking for weight control effective strategies. Wants to stop smoking and live well.
Gains:
Learn to control symptoms related to hormonal imbalances (PCOS, eating disorders, menopause, etc). Nurture fertility to complete one of your life goals. Simple and natural hacks to manage weight, Anxiety or Depression. Smoking cessation support with progress monitoring.
Duration:
12 weeks.
6 Sessions:
First session: 90 - 120 minutes
Following sessions: 45 - 60 minutes
Questionnaire and Guide:
1 Holistic questionnaire for biotype evaluation and goal setting. 3 Personalized Guidelines (*)
Support:
Progress tracking via email, sms or telephone during the 12 weeks (**)

Still not sure which pack is more suitable for you?
No need to feel stuck with any uncertainty!

INCLUDED IN THE 3 PACKS

(*) Guides

Detailed guideline in PDF format, with tips, recipes, relevant information on foods, exercise, mental wellbeing (etc) and feasible steps to make you able to shape your lifestyle based on your goals.

(**) Support

Help with any queries, contribution with curiosities and relevant information, leaflets, recipes, articles, videos, podcasts, among others of interest for your goals and progress.

HOW DO SESSIONS TAKE PLACE?

ONLINE

Via Skype, WhatsApp, Messenger, Google Meet or Zoom (first and second sessions – via video call; others can happen via phone if customer does not have access to a device with camera).

FACE-TO-FACE

There is an addition to the pack´s fee as presented (the value will be detailed when buying any of the plans, just tick that option before checking out); the value includes the travelling costs and a swift home environment assessment, seeking to harmonize and positively influence health and well-being.

"Surprise those you cherish the most,

Offer Wellbeing"

Choose the plan to offer and when making the purchase select the gift card option at check-out.

PAYMENT METHODS

Payment can be using by Paypal, by Bank Transfer or MB Way. After confirmation of your payment, I will contact you to schedule your first session.
Payment of packs 2 and 3 can be made in instalments – to be agreed before first session; an initial payment of 40% of the selected pack`s fee is required nevertheless.  For clients right of resolution see here.

“Believe that you can change. Half the battle in finding success is telling yourself you can do something."

Semente is a multidimensional project that brings together Natural Therapies, Nutrition and Health Coaching, the FoodLab kitchen and studio and other things that are currently germinating. The aim of this project is to share the tools for a healthier, more complete and balanced life.

+351 968 138 712     Porto

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