Six Weeks to Self-Care
Group Coaching: Wellbeing Redefined!
Are you ready to emerge from the COVID-19 fog and gain a fresh perspective?
Spring is a perfect time for new beginnings. This six-week program is designed for health-conscious, professional women who want to improve their stress management and practice the self-care they know they need.
If you’ve been struggling with
Low Energy
Weight Gain
Fitting in Regular Exercise
Getting Good Sleep
Eating Better
…then this program is for you!
Spring into Self-Care is a whole-person wellbeing, group coaching program, designed to help you learn and apply evidence-based approaches for sustainable behavior change. Embraced in a community of care, you’ll feel the powerful impact of group support to help you stay accountable to your personally designed self-care plan.
What’s included?
Six live group coaching sessions
(Thursdays 12:10 – 12:55 p.m.) addressing the themes:
Self-Compassion & Self-Care
Small Steps to Sustainable Self-Care
Nourishment with Whole Foods
SMART Ways to Move More
The Empowered Mind
Balancing Work & Play
Weekly Yoga Classes
Choose between Monday 5:30 p.m. and Wednesdays 8:30 a.m. (via Zoom or—LIMITED AVAILABILITY—in-person on a 1st come basis at Wellbeing Solutions, in Morgantown, WV)
Morning Meditation
Begin each day with a high-quality, brief centering session. Each Monday morning, you will receive a new 3–5 minute guided meditation to use throughout that week.
Online Gratitude Group
Express gratitude for the goodness in your life in a written or photo format on our private gratitude group page.
Personalized Exercise Guidance
Customized based on an inventory of your current activity level, heart rate, and preferences.
Bonuses:
Group coaching calls and yoga classes are recorded and emailed within 24 hours in case you miss a class.
Refer a friend and you will both receive a 10% discount.
HSA cards accepted for payment.
Fee: $397
About Your Guide
Colleen Harshbarger, MS, NBHWC, ERYT-500
I am a National Board-Certified Health & Wellness Coach who is committed to helping women find balance, so that they can love their lives. I wholeheartedly believe that when more women embrace and embody self-care, we will redefine the global perspective on health and wellbeing—a change with the potential to heal our world. I also know from personal experience, and from the clients whom I serve, that when we sacrifice our wellbeing we compromise on everything: Our relationships suffer, our productivity tanks and we have little energy for activities that bring us joy.
I’ve heard expressions of frustration from so many of my clients that the approaches they’ve tried in the past haven’t worked, and that it’s daunting to sort through the research to figure out what does work. As someone whose life-long passion and career have been optimizing human potential through health and wellbeing, my own joy is coaching individuals to learn to use their ‘super-human powers’ to better support themselves.
I understand the lure of giving work your all—and I know, as you do, that when we give in to this lure it’s impossible to feel the joys of balance. Good news: there ARE evidence-based approaches for reaching our goals and feeling good while doing so. Taking time for yourself isn’t a take-away—it’s an add-on, a way of adding energetic fuel to what you care about most deeply.
The practices our sessions will anchor in your life, and why they’re important, include:
Compassion
Research shows that compassion leads to taking more personal responsibility for our actions. We’ll learn compassion as a practice that enables us to look with honesty at how we’re treating ourselves and others, and how to shift when we need to.
Gratitude Journaling
Research shows that cultivating gratitude improves mood, optimism and sleep. Choosing to focus on the good things in life, and writing these down, increases both our awareness of these things and the emotional impacts of this recognition.
Exercise Based on Heart Rate Recovery
A science-based exercise approach includes purposeful consideration of how frequently and intensely you exercise, and how your body responds to that exercise. Learn to use your heart rate as a guide to inform your exercise intensity choices. My exercise science background will be a major resource to help craft your plan, and to modify it as you progress, to match your preferred activities and current fitness level.
Plant Slant and Whole Foods
Although there’s no universal ‘right’ way to eat, plenty of research supports eating more plants and whole foods, and slowing down to enjoy our meals. We’ll focus on small, simple strategies for sustainable change.
Q&A
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Group sessions will be opportunities to learn, experience and reflect on self-care actions you want to take each week. Each session will include some instruction on the theme, experiential practices done either within the group or as homework, and group dialogue about your experiences.
Small groups of no more than 15 will encourage a sense of community and comfort in sharing. However, participation is always by choice. If you’re more comfortable meeting with your video off and not sharing, that’s perfectly acceptable.
You will choose how actively you want to participate and thus create your own experience.
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I use an app called Your Coach. It’s a confidential meeting space that allows me to store class training materials and connect with my clients and allows participants to communicate with each other.
Yoga classes will be via Zoom or at the Wellbeing Solutions studio in Morgantown, WV.