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Workshops,
Classes & Retreats

A place to learn & create ways to be well. Some topics includes:

Qigong & Tai Chi

Herbal Medicine

Cooking Classes

Healthy Living/Home

Mindful Eating

Creative/Art Classes

& more

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Speaker/Presenter
Workplace Programs

Need someone to come speak or present on topics of nutrition, herbs, or wellness? 

Are you a business looking to improve the health of your employees? Contact me regarding wellness programing for businesses.

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Group Programs

I run group programs for people who are all learning the same information during a set timeframe. People who enroll in my group programs have a high success rate due to the added support of the group. They are fun, informative & life changing!

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1:1 Consulting

I take a functional nutrition approach to working 1:1 with you. We look for imbalances in the body using the following tools: energy blockage detection,  in depth conversation with you to get a full lifetime health history & functional tests. This is for you if you just can't get through the day without feeling miserable in some way.

(CLC )What will the lessons be about?

I will teach you about the Building Blocks of the Foundation of Health – think of these as the things you will build your health on. When you become aware, you are equipped to make better choices. All of these topics are super important! Some of topics include (there will be new content coming out  regularly):

 

  • Sleep Hygiene: creating a healthy bedtime routine

  • Mind/Body Connection: sensing our qi

  • Happy Healthy Hormones

  • The "Skinny" on Fats

  • Learn How to Read Food Labels

  • Creating a Healthy Kitchen

  • Organic or Not?

  • Fermented Foods Benefits

  • Clarifying Cholesterol

  • Hydration: what, when, & how much

  • Destress, Eustress, we all are stressed: how to manage it all

  • Sunshine & the Outdoors: incorporating adult recess time

  • Exercising Your Right Brain: let’s get creative

  • Reducing Waste: in the kitchen & your pocketbook

  • Fiber Counts

  • Macronutrients Fundamentals: fuel for your body

  • Healthy Baking Tips

Programs

An amazing fact: 80% of your immune system is found in your gut!  We are learning so much about how the health of the gut determines the health of the individual. So when your gut is out of balance (dysbiosis) many symptoms can be seen, even ones that are not related to your gut.  The best place to begin is the gut. The Five R Gut Healing Program was developed to help pretty much anyone. This is just a partial list of issues that healing the gut can help with:

  • digestive issues (gas, bloating, GERD, acid reflux, constipation, diarrhea)

  • thyroid issues, Hashimoto's 

  • autoimmune diseases

  • food intolerances or sensitivities

  • skin issues, such as eczema, rashes, anal itching

  • low immunity (always getting sick)

  • low energy

  • mental fog, lack of mental clarity

  • ADHD

  • Anxiety, mood swings

  • food cravings

  • seasonal allergies

  • chronic infections (sinus, yeast, kidney/gall stones)

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5R Gut Healing Program
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This program is based on the Five R's: 

  1. Rebalance...with healthy, sustainable life-style practices

  2. Remove...foods that may be causing inflammation in the intestinal tract

  3. Replace...with whole, nutrient dense, and healing foods

  4. Repopulate...the gut with good health promoting bacteria

  5. Repair...with healing foods and supplements

I offer this as a self-paced program that you can access right now as a .pdf download! It includes:

the Five R Gut Healing Program guide, Reintroduction to Foods booklet, TWO cookbooks, 1 week meal plan, and BONUSES!  All for only $39 (valued at over $400)!

People who have followed this program have seen a huge different in their gut health: feeling less bloated and no more stomach pain. 

The Five R Gut Healing Program has 5 steps: Rebalance, Remove, Replace, Repopulate, and Repair. It is used when the body needs to reset, rebalance, and heal the gut. It is self-paced and done over a period of 5-12 weeks, depending upon the individual. 

It is a step by step program that walks you through this tried and true protocol to help you heal your gut. You will remove foods that could be causing you distress and replace them with health giving foods. It also lists supplements and herbs that can be used to help the healing process (remember you have access to my professional-grade Fullscript supplement dispensary with a 10% discount).

It includes the Five R Gut Healing Guide Book, TWO cookbooks, and a one-week meal plan to help with the planning. At the end of the program you will use the Reintroducing Foods & Empowered Eater booklet (included) which guides you through what to do after the program.

And there are BONUSES!  You will also receive:

  • Immune Supporting Plate handout that shows you what foods to put on your plate for optimal health and healing.

  • Balancing Blood Sugar handout explains all the important information you need to know how foods effect your blood sugar and tips to keep cravings at bay.

  • Mindful/Intuitive Eater booklet that gives you practical tips on how to become more in touch with your hunger cues so you can become a mindful/intuitive eater.

You will get access right away as a .pdf download. Make sure to check your "promotions" or "spam" folders for my meail with your purchased program.

Are you ready to start feeling better today?
You've got this!

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The Red Tread

No Current Date Set at this Time

I'm totally interested! Put me on the wait list for the next group please!

As women, we've been misled about our bodies and periods. We've been told that during our "time of the month" we're crazy, out of control, bitchy, irritable, hard to work with, emotional, our periods dirty. Don't talk about it, we're told. Be discreet, we're told. This can all lead to a dysfunctional mindset when it comes to our bodies and a disconnection from them. The Red Thread is where you will unlock all the secrets of our cycles. Dare to talk all things period related. Learn about what is actually happening during each week of your cycle and each stage of life (we’ll talk hormones), learn how diet can affect your cycle and symptoms (we'll talk about & practice blood sugar regulation), discover the amazing things your body is capable of (we’ll talk body appreciation), connect to your divine feminine (we’ll talk self-love). We are all connected, you know, by this Red Thread.

Program Structure

This is a 6-week program that meets online using Zoom. It is a safe place to connect with and support your sisters. Each week there will be a lesson/topic introduced during the call and time for discussion. Some of the topics include:

  • the importance of balancing our blood sugar (we will practice this by modifying our diets)

  • hormones & what goes on during your cycle & at each phase of life

  • our female anatomy

  • nutritional support for hormone health

  • history & the Red Tent

  • how our words matter & changing our mindset

  • harmful products that may be making your cycle symptoms worse

  • how to celebrate & love our lady parts.

We will use journaling and meditation to connect to our divine feminine and introducing small habits for long-lasting change.

You will learn a ton, things you've never been told, and you'll feel great at the end of the 6 weeks!

What group program clients have to say...

Heather

I finally found a program that didn't just focus on portion control, food, and exercise. It helped me understand the psychological reason behind overeating and emotional eating. It not only did that, but it also gave me tools to work with to address those issues. You also learn your own body cues. Looking forward to a better lifestyle."

Melissa

These classes helped me explore my eating habits in a new way. It helped me recognize there are emotional components and triggers to eating. Through exploration and insight, I believe these classes have helped me not only recognize, but gave me the tools to help improve eating but also overall health practices."

Emily

This experience was full of so many great ways to rebuild the relationship I have with food and myself. There are techniques that have become a part of my everyday, which help me eat when I am hungry and stop when I am satisfied - not full and in pain! The connection & sharing with others was helpful to know you're not alone. Julie is such a caring and passionate instructor that provides more than just the information - she provides hope & inspiration!"

Group Program:

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Join me for 7 weeks on your journey to wellness.

It can get confusing and difficult at times, but it can also be beautiful! Why the name Journey? Well...wellness is a journey, it's not a destination. We don't finally get to a place of being well. It's something we choose to do every day. I'd like to help you along that journey.

The focus of the program: We will cover all the basics to help you reduce your risk for chronic disease. This program will help you...

  • reduce food cravings

  • have more energy
  • reduce body aches

  • sleep better

  • have less bloat & stomach issues

  • become an intuitive eater

  • release any fear or guilt around eating

  • learn about the importance of gut health

  • find ways to reduce stress and learn Qigong (moving meditation)

  • learn about the key fundamentals to live a vibrant, healthy life

  • have the support of a group that will rally around you to make the journey easier and more enjoyable

Image by Vlad Bagacian

Structure of the Journey Program

I offer this as an in person program and sometimes online (usually during the winter months). We meet for 7 weeks. Each week will be a different lesson, with time to connect as a group for support and questions.

During the 7 weeks, you will focus on shifting your foods to whole foods while reducing your intake of processed and high sugar foods. I'll provide you with meal plans and recipes to help with this transition.

You will find that when you make these changes, you will begin to have:

more energy, less cravings, better sleep, less aches & pains, less bloat and stomach issues, just to name a few things!

Dates & Times: Starts June 2nd, Tuesdays at 6:30 - 7:45 pm at the WCL Wellness Workshop, W3652 14th Rd., Pardeeville

Your Investment in You: $350

Journey

Cook Once, Eat All Week
Virtual Cooking Class, May 19th

During this cooking class you will prepare foods for a week's worth of dinners. No leftovers here, but you'll prepare the food so you can make each meal fresh. These recipes and prep format come from Cassy Joy Garcia's cookbook "Cook Once Eat All Week." I highly recommend her book! They will be quick, healthy meals! We will make dinners, breakfast, and a dessert/snack. You will learn some new skills so you can have the confidence in your kitchen. When you sign up for the class you will receive all the recipes, a shopping list, and directions for anything you need to prep before class.

Qi Tribe Membership

I have developed this membership to allow you to join these healing SFQ  practices from the comfort of your own home. I know that schedules can get so very busy, and we tend to leave ourselves to be the last ones we take care of; I wanted to make it easy for you. You can watch the recordings and listen to the guided meditations at anytime that is convenient for you. The sessions are approximately 30 minutes long with moving meditation exercises. There will be a new recorded guided meditation audio file every month.

Qi Tribe Membership Structure

  • monthly membership

  • includes 4 SFQ recorded sessions per month (the first four of the month) 

  • join at any time

  • private access to Qi Tribe Membership site

  • you'll also get access BONUS MATERIAL, such as guided meditation audio recordings & Immunity Support ebook and Immunity Plate handout

  • when you register, you get grandfathered pricing - the price you pay now will be locked in - your cost will NEVER be increased as long as you remain a subscribed member

Requirements

You do not need any special equipment to join. You may want to have a chair handy incase you want to sit down at some point or for the seated guided meditations. This portion can also be done sitting on the floor or laying down. You will find what is comfortable for you. You can use a yoga mat or blanket for laying on the floor.

Dress in comfortable clothing that is easy to move in. You may wear shoes or practice barefoot. Remember this is all about what is comfortable for you. You may want to have a glass of water near by during the session.

Cost & Payment Information

The Qi Tribe is sold as a monthly subscription. This means that when you register you will automatically be enrolled in the online membership site.   Every month your credit card will be automatically charged for the next month's subscription.  As long as your subscription remains intact you will be eligible to access the Membership site for the recordings and bonus material. 


Monthly Subscription Cancellation Policy:  you may cancel your subscription at any time and you can re-start the program at any time.   When you cancel, you will be able to access the site in your current billing period.  At the end of the billing period your access will be revoked. No partial refunds are given for cancellations during a month.


Monthly Only: there is no option available to purchase one recoding at a time.   The minimum registration is for a 30-day subscription.​

I'm totally interested! Put me on the wait list for the next JOURNEY group please!

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Get Your FREE Guide

Have you signed up to get your free Hormone Balancing  DIY Program yet? This is a great place to start. It includes a 7-Day Meal Plan focused on balancing hormones. It also includes a shopping list, yummy recipes and a daily prep guide.

Watch your email! Also check your promotions or spam folder.

Free 10 Day Healthy Habit Challenge

You need to take small steps to make life-long habits. This is what this challenge is all about. Each day you'll receive an email from me with a new habit to incorporate.

Group Programs

I LOVE leading group programs! Its a place where I get to share my knowledge with a like-minded group of women who are there to support each other. Its a place to raise each other up and learn from one another. Current programs include:

My Journey Program  is a place to learn the foundations of health as you put into practice what you learn.  You get the support of the group, making the changes easier.  It is a 3 month program which I run twice a year. Next one starts February 5thEarly Bird Pricing ends Jan. 19th! Find out more...

Join me for the Whole Choice Living (WCL) "Well" Read Book Club! This is a monthly study group where we will read books from a special curated list that pertain to all areas of wellness: 

  • how to form new habits

  • learning where our food comes from

  • how our food choices effect our environment

  • developing self care routines

  • exploring new cultures

  • how to bring what we desire into our lives

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Live Session Zoom Link

NOTE: You will want to join from a computer in order to participate easily. Below you will find the Zoom link for the live sessions and the recordings. You do not ever have to join the live sessions if it doesn't work for you; you will still get all the benefits from the recorded sessions. If for some reason I am not able to make it to the live session, I will have a prerecorded video as a replacement which will be listed below.

 

During the live sessions, I will leave some time at the end for Q&A. For those watching the recorded videos, you can submit questions using the Qi Tribe Q&A Form here and I will do my best to answer them during the live sessions. Welcome to the Qi Tribe!

Qi Tribe Q&A Form

This program arose from my personal health journey and the peace I finally found after accepting and appreciating what my body is capable of. I stopped referring to my natural biological functions as "a curse", as we most of us were brought up to believe. As a typical female growing up in the US, I heard the same negative words as most others did to describe our womanhood at every stage. I did not have a talk with my mother when I came of age, nor did she. All I knew about menses, perimenopause and menopause was what I heard from society. And let’s face it, our society is sorely out of touch with this topic. Most of us were not taught about our bodies and how our lady parts work. I'd like to fix that.

Several years ago I attended a webinar talking about loving our divine goddess within. The host interviewed several different women on the subject of loving one's self. These women spoke right to my spirit and what they said made complete sense to me. I felt blessed to have had this “awakening” because it was my turn and responsibility to shape my daughters' views of how they would embrace their divine feminine. Since learning about my cycle and loving the amazing things my female body can do, my PMS went away, I enjoyed the week of my Moon Time (period) every month as I took extra care of my self during this week, and now that I am getting closer to menopause, I am finding it's not so bad!

It is truly a passion of mine to help other women facing difficulties with their hormones and guide them to a place of self love and relief from symptoms. This program is for you no mater what stage in life you are in: maid, matron or crone.

I'm here to help you learn to

Love your lady parts!

Did you know:

  • PMS & painful periods are the reason why women miss approximately 9 days of school or work every year (Hunt, CNN).  Is that you? Would you rather spend those days doing something you love? 

  • It's not "normal" to have pain during your period.

  • You can have a period without it completely disrupting your life.

  • There are ways to address these issues without birth control or surgery being the first option.

  • Hot flashes and night sweats are not a guaranteed part of menopause.

  • Addressing the health of your gut is the first step to regulating your hormones

  • Studies have shown that Qigong can help mental health, anxiety, and sleep disturbances in menopausal women. (del Carmen Carcelén-Fraile,M.,  et a., NIH)

  • Qigong movements and Qigong healing have been shown in studies to help reduce pain. (M. Soo Lee)

  • When your Qi (your life force) is blocked, it can cause emotional or physical illness.

Hunt, K (https://www.cnn.com/2019/06/27/health/period-pain-productivity-study-intl/index.html)

del Carmen Carcelén-Fraile, M., et a., NIH (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9524897/)

Soo Lee, M. (https://www.sciencedirect.com/science/article/pii/S1526590007007304)

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Is PMS & your period interfering with your life? Or maybe it's hot flashes, night sweats & heavy flow?

Take back your life &
start living again.

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