2023 New Year Re-Set!
For every woman with little time, who wants to feel better, look better and commit to healthy living for 10 days so that she can take some of the practices with her into the year!
Start the year with 10 days of clean eating, movement and mindset shifts.Reduce bloating, shed some pounds, feel more rested, get glowy skin, fuel your heart and get toned!
This program includes:
*10 day meal plan with recipes, calendar, grocery list and pictures!
*5 zoom live workouts for women focusing on core and strength
*Video recordings of the workouts emailed to you to have forever and do if you missed live class
*A 30 minute one-on-one coaching call to set intentions and gain specific individual support
*Daily emails sent to you with tips, tools, resources and prompts to reduce stress, set and meet goals, break habits and increase positive well being!
PAST OFFERINGS:
Scroll down to see past Re-Sets and to join my email list at the bottom of the page to make
sure you don’t miss out on the next one…
DETAILS ABOUT POST SUMMER RE-SET:
Calling all lovely, amazing women of peri-menopausal age (or not-quite-there-yet-aged women or full-blown-menopausal women) this is a Post Summer 10-Day Re-Set for you!
Notice a little more weight gain? Maybe around the middle in particular? Did you try to fit in your jeans after Summer and feel a bit defeated? Notice less energy, bloating, perhaps hot flashes, trouble sleeping, discomfort in your body, dry skin, anxiety, and the feeling that your weight, mood and body is STUCK??
Let’s get UN-STUCK!
I’m so excited to do this! I need this Re-Set too after a long Summer of wine and sweets, turning 45, and feeling like I cant shake the bloat and hangover and heaviness in body and mind like I used to! Sound familiar? JOIN ME !
Like all my Re-Set’s these 10 days will focus on making shifts in Nutrition, Movement and Mindset.
DIVE IN!
Want more details? Read on:
Nutrition:
You will follow a clean and simple meal plan with meals designed for the BUSY woman who doesn’t have tons of time to cook (and doesn’t really want to), but doesn’t want to eat salad all day, wants to incorporate healthy eating habits, less calories without being hungry, proper minerals vitamins and macro balance to shift her hormones, weight, bloating, mood and HEALTH!
Also you’ll take suggested herbal supplements and eat more specific vitamins to balance hormones and help you combat negative side effects of peri-menopause and simple aging so you can feel like your best self!
Movement:
This program includes 5 hour long live workouts, each one different from the next, designed to boost your energy and push you to challenge yourself- no matter what fitness level you are at, as everything can be scaled and modified! Videos of all the workouts will be emailed if you cannot make live class.
You will also learn about how specific forms of movement can help you rev up metabolism and counter-balance unwanted side effects of your hormones shifting as we age. You will commit to movement and with support, stick to it!
Mindset:
Through a one-on-one coaching call with me (Board Certified Holistic Nutrition Coach) and email support, as well as daily emails with science based information and tools to help navigate hormonal changes for the middle aged woman, you can start to learn to LOVE being the amazing woman at whatever age you are!!! Reflect, set intention, reach goals, learn about science-based tools to feel your best, and shift your mind to embrace yourself rather than criticize!
This is a Re-Set for ALL WOMEN. If you think you’re too young or too old for this, you’re not! Please join us as we take 10 days to take care of ourselves and commit to making small shifts that will last!
PRICE AS FOLLOWS:
For first timers, the Re-Set is $145
For repeat clients or my workout Class Pack holders its $120
Email me with questions katia@joyspacebykatia.com and BRING A FRIEND! We are stronger in numbers!
**Anyone who wants to join a private whats app group I will start that too for additional community!
Xoxoxoxo katia
10-Day Spring Re-Set MAY 16-25
Nutrition. Movement. Mindset
10 Days to Re-Set your body & mind that includes:
*An easy-to-follow whole food meal plan with SIMPLE, QUICK YUM recipes
*Moderate, mindful Intermittent fasting
*Elimination of inflammatory ingredients (alcohol, gluten, sugar etc.)
*4 zoom live Full Body Workouts plus recordings
*A 30 minute breathwork/meditation/relaxation group zoom session
*A 30 minute one-on-one coaching session to set goals and gain personal support
*Goal Setting and Accountability
*Daily emails with resources such as: Mantras, Journal Prompts, science-based tools (breathwork videos!) to reduce stress, tips to rev up metabolism, supplements to build your immune system and inspiration to increase well-being and happiness
JOIN US!
$145 for first timers
$120 for class pack holders or repeat clients!
***Refer a friend and get an additional one-on-one session with me (can be used for training or nutrition.)
MORE DETAILS ABOUT THE SPRING RE-SET:
NUTRITION.
Meal plan with recipes AND grocery list that are 100% whole foods, focusing mainly on healthy lean protein and vegetables, with a little fruit and complex carbs sprinkled in:
Balanced smoothies for breakfast
light, protein filled lunch
Easy, delicious realistic dinners ANYONE can make!
At least 4 servings of GREENS per day
Step by Step guide to moderate intermittent fasting
Snack and Sweet tooth ideas
Supplement suggestions for immunity, hormone balance, stress reduction and overall wellness
Tips of keeping your metabolism going
Explanation of Elimination of inflammatory ingredients for the 10 days.
MOVEMENT.
Links to my Monday/Wednesday zoom classes at 9:15 where we do full body workouts! PLUS recordings of the workouts so you can do them anytime (the recordings are your forever)
Emails that include suggestions on simple, home 7-15 minute workouts to do daily.
A 30 minute group breathwork/meditation/gentle movement & stretching class PLUS a recording of it
MINDSET.
A 30 minute one-on-one coaching session with me to focus on your goals, talk about your body, habits, nutrition, stress level, whatever it is you are working on, and gain individual support, tools and accountability.
A 30 minute group breathwork/meditation/gentle movement & stretching class PLUS a recording of it
Daily emails that might include inspirational mantras, journal prompts on body image, videos of breathwork, audio of meditations, nutrition and exercise tips and MORE!
Take care of yourself! YOU DESERVE IT! Join us.
Xoxoxoxoxo katia
There is a lot of science around how middle aged women (me! us!) can keep our metabolism going strong, and this Re-Set focuses on those practices (moderate intermittent fasting, weight training, movement throughout the day, more protein less carbs and more!) The program will offer you knowledge, support and the tools you need to efficiently keep your body and mind strong, healthy and your metabolism going!
This includes needing to shift your habits around NUTRITION, MOVEMENT and MINDSET.
If you are excited to learn, create healthier habits, and try some new practices for your mind and your body (and you're maybe feeling a bit gross like I am) and ready to feel GOOD, please join this Re-Set!
SIGN UP HERE!
Here is more details on what you'll get:
NUTRITION:
10 day meal plan with recipes, grocery list and calendar.
As many of you know, the meal plans I offer are always EASY. There are no elaborate meals to cook with weird ingredients. This meal plan includes tons of greens, smoothies, salads and is 1200-ish-calorie-a-day of strictly protein filled, whole foods for middle aged women to support our bodies and minds! You can do it!!! It's only 10 days!
You will also be asked to try moderate, healthy (NOT EXTREME!) intermittent fasting to give your body the break it needs to digest and re-set properly, while still eating a healthy, blood sugar balancing first meal of the day. I will be there to guide you!
Shed a few pounds, rev up your metabolism, clean your gut and get mindful around food choices!
MOVEMENT:
You'll need some weights for this program! Science says that sitting for too long is the enemy of healthy metabolism and that moderate weight training is what's needed for women. I will go into this more in our Re-Set, but the movement portion of this program offers a challenge to complete daily, short movements with videos to show you proper form. You'll do the same movements for 10 days to keep it simple and notice progress.
You will also have access to 4 of my live workouts as well as the recordings if you can't make them live.
Get stronger. Get commited. Move daily.
MINDSET:
You'll get a one-on-one 30 minute coaching call with me to gain individual support.
You'll get daily tips on science-based tools and practices around mindset shifts, nutrition and movement to create a healthier, stronger, heappier you! And you'll learn what science says about keeping your metabolism going as we get older.
I'll also include some breathwork, journal prompts and more goodies along the way!
JOIN US! SIGN UP HERE!
(first timers $125, repeat customers or zoom class pack holders $100)
SIGN UP HERE !
After a long Summer (and LONG 18 months) I feel ready for a proper Re-Set. Who else feels like it’s time to reign in habitual snacking, drinking, sugaring and get back to being more active in her body, mindful in her thoughts, and start to consciously take care of herself better?
There are 3 components to all of my programs: Nutrition, Movement and Mindset. You’ll receive:
*Physical CORE CHALLENGE to work on core strength with easy to follow, short videos.
*Simple MEAL PLAN with the core ingredients we all need to flourish and without the core ingredients that make us sick
*Short PRACTICES to focus on your core values and shift your mind.
This 10 Day Re-Set is designed to be my EASIEST program yet for all of us BUSY women including those who don’t love to cook, have very little time, and those who don’t think they can manage a “re-set” in September with everything else on their plate! This is for YOU! I know what is realistic, as a Mama of 4 boys: we have little emotional energy or literal time for ourselves on top of getting out sh*t together with kids school starting, and life resuming back to “normal”. This is not some super intense, time consuming program! It’s for real-life, busy women who want to prioritize their physical and mental health and are looking for some structure to get on the right path!
SIGN UP HERE !
Here’s the details of the Fall 2021 CORE HEALTH RE-SET:
NUTRITION.
This program is designed to be my easiest cooking/prepping program yet. I know none of us have time to manage to make fancy meals so I am offering a simplified version of a meal plan with less prepping, less cooking and more leftovers for ease.
Breakfasts are 5 minutes to prepare: smoothies or overnight porridge that are ready to eat in the AM
Lunches are 10 minutes to prepare: designed in glass Mason Jars so you can prep them ahead of time, throw them in a bag, and even give them to kids for their lunch (modified versions for most kids.)
Dinner are less than 30 minutes to prepare: all ONE PAN or ONE POT meals you can think very little about.
You’ll eat whole foods for 10 days and eliminate stress and inflammation-inducing ingredients and you’ll include foods with proper vitamins and minerals to nourish your adrenal glands, your nervous system, your brain, body & soul while following my simple, delicious plan as strictly or loosely as you’d like for the week. J
MOVEMENT.
10 day CORE CHALLENGE will include videos every other day that build on one another focusing on strengthening your core, basic information on how to breathe and use your core efficiently, and exercises to work your core that wont hurt your back. This is aimed for women post-child-baring age to tighten her abdominal wall and learn to use her core effectively, which is the key to overall strength and physical anti-aging!
PLUS you’ll have access to join my live zoom movement classes on Mondays and Wednesdays at 9:15 during the 10 day program (4 classes!) and receive video recordings of them to do whenever.
MINDSET.
You’ll receive a short, easy to follow tapping (EFT) video that will increase your ability to handle stress and help create new neural pathways so you can start to build a healthier response to life’s inherent ups and downs, and not get too caught up in the external whirlwind (I’m learning I’m learning! Sloooowlllly but surely!)
You will also receive a guided breath work video that helps settle the nervous system, creates a sense of calm in the body and activates the parasympathetic nervous system (your chill state!) so you can have tools to use daily to feel better, stronger and happier!
This program is $120 for first timers and $100 for those who have joined my programs before OR those who are already members of my zoom movement class pack.
SIGN UP HERE !
Questions? Just email me! Do something for YOU. JOIN US!
Before we get into the full swing of Summer wining, dining, hanging and lazing, I’m offering this short and efficient program in the hope that a week of mindful, more strict eating will help us be more conscious and intentional about our habits after the week is over and give our bodies a natural Re-Set to boost metabolism, increase energy and will offer us some tools to connect to our intentions and ourselves.
This Re-Set will give our bodies a break from the crap we usually put in it (think: wine and sugar) and fire up our metabolism, and it will also give our minds the power to be more intentional about our choices and connect more deeply to ourselves.
SIGN UP HERE FOR THE 5 DAY RE-SET and read on for details…
This short & sweet pre summer 5 day Re-Set will include, via email:
NUTRITION:
The program will include a guide to nutrition and supplement do’s and dont’s for the week, a detailed meal planner with simple recipes that include:
ONLY WHOLE FOODS!
Tons of greens a day
Fruit everyday
minimal whole grains grains
nutritious, protein filled, TASTY smoothies
0-1 caffeinated beverage a day
plenty of clean protein (salmon, poultry, nuts, beans, tofu, seeds, eggs)
no red meat
no alcohol
no processed foods
no sugar
no gluten
no dairy
(Remember it's only 5 days!!!!!)
There will be plenty of real, whole foods, delicious and EASY meals, and you will not feel deprived or hungry!
The meal plan will have, daily:
a smoothies less than 10 minutes to prepare
breakfasts less than 10 minutes to prepare
lunches less than 15 minutes to prepare
dinners less than 30 minutes to prepare
MINDSET:
A journal prompt everyday so you can set your intentions, connect to yourself, and stay committed.
A group zoom session to start the week where you can ask me questions and get some group Nutrition/ Mindset coaching, and I will lead a tapping (EFT) session focusing on shifting our mindset to appreciate and love our amazing bodies and to stay committed to taking care of ourselves!
A tapping video on appreciating our bodies. This is an amazing tool to learn that helps decrease stress, helps self soothe, helps release negative emotions, create new brain pathways and regulate the nervous system.
MOVEMENT:
Please join either or both of my 2 zoom live workouts on Monday and Wednesday at 9:15 that week! I will also send recordings of these classes if you cannot make them live!
These are full body, women’s only classes for all levels! Sweat and be challenged!
PRICE FOR THE 5 DAY PROGRAM is only $65 (or $55 if you are a current zoom pack holder or if you have participated in my Re-Set’s before!)
Don't over think it. JUST DO IT!
Let me know if you have any questions!
Please join me and SIGN UP HERE for the Pre-Summer 5 day RE-SET!
Join my 10-Day January 2021 Re-Set Starting Monday, January 18th and step into the year by taking care of your body & mind to create more positivity, confidence, well-being and HEALTH!
The Re-Set will include:
NUTRITION:
The program includes a 10 day meal plan with properly balanced macronutrients to boost your metabolism with:
· blood sugar balancing breakfasts under 10 minutes to prepare
· quick, realistic filling lunches under 15 minutes to prepare
· whole food, no-nonsense hearty dinners under 30 minutes to prepare
· 2 easy snacks per day
· all recipes
· grocery list
You will not be hungry on this plan BUT you will have the proper balance of macros to feel your best and start looking your best J
What I might love MOST about participating in my own programs is NOT HAVING TO PLAN AND THINK ABOUT WHAT TO COOK for 10 days!
You’ll be excluding the basic inflammatory foods: Gluten, Sugar, Alcohol, Dairy, Red Meat, Processed foods & Refined Carbs
You’ll eat lots of : WHOLE FOODS including vegetables, fruit, whole grains, organic poultry, wild fish, seeds, nuts, superfoods and more!
RITUAL:
You will be offered the tools to create a simple daily ritual that you will commit to practicing for the length of the program. You will need to carve out a minimum of 15 minutes daily for this ritual. That’s all! I’ll offer you these tools to create your ritual:
· Daily journal prompts to clear your mind, promote positivity, cultivate a feeling of gratitude and reduce stress.
· A videos of an EFT (tapping) technique to practice daily (this can be practiced for as little as 4 minutes) that is backed by science to balance your nervous system, reduce stress, increase positivity and create new pathways of thought.
· A video of a 7 minutes meditative movement practice that can be done anywhere, easily, with breath work and stretching that allows you to get into your body and out of your mind and connect with your physical self.
· A daily planner to keep yourself accountable and schedule your meals, movement, and ritual so you are more likely to actually do them!
MOVEMENT:
Four virtual, live full-body workout classes taught by me, will be included in the program on Monday and Wednesday mornings via zoom during the 10 day program. Classes will be recorded and sent to you if you cannot make the live class (this is totally fine!) As always, I end class with a short relaxation technique. Classes are in my style of sculpting/ strength flow designed for women to strengthen your whole body with added core work and burst of optional higher intensity.
COACHING/ SUPPORT:
I will be going LIVE (on both facebook & zoom) during the 10 days to offer some straight up coaching so we can check in, ask questions, connect, and virtually “chat” about all the things. I’ll also offer some group tapping/ breathwork/ short meditations in these sessions as well. These live calls will be a great way to stay accountable, keep your momentum going, connect with other like-minded women, and have the opportunity to ask me or talk with others about anything you’re struggling with or curious about.
Price: $120
*****DISCOUNTED PRICE OF $100 if you joined my December Class pack or were a part of the 2020 Fall Re-Set !
10-Day Nutrition* Bodywork* Mindset Challenge
(For stressed, awesome women heading into this crazy Fall who need some meaningful self care to get through it…)
Dates: Monday, September 21st-Monday September 30th
I created this challenge with us busy women in mind as we try to juggle work, kids at home, and all sorts of new anxieties and challenges. Therefore, it is designed to be realistic and efficient while still guiding you to carve out time for YOU daily.
SELF CARE is a necessity we women and Mamas too often overlook. Now is the time to give ourselves permission to take care of ourselves well in order to take care of everything else without losing it!
I know we are all up-to-our-necks busy, but these practices will truly allow you to live better under stressful conditions, so you can head into Fall armed with tools and structure to manage it all with some grace, and actually feel good!
The challenge will have four components:
NUTRITION
The nutrition part of the program focuses on clean eating to nourish your adrenal glands to help regulate stress (healthy fats, legumes, fish, colored veggies, B6, high fiber, magnesium) and yes, will also help us to get on track to lose those extra pounds we may have put on during quarantine! We will eliminate foods that can trigger stress, inflammation and weight gain (sugar, alcohol, dairy, refined carbs, fast foods, meat, gluten) for 10 days.
I will provide a 10-day calendared meal plan, including breakfast, lunch, dinner & 2 snack examples. It will include recipes and a grocery list.
All meals are easy and realistic. I promise! Breakfasts and lunches will be smoothies or other easy to prepare, healthy salads or blood sugar balancing, super fast options. Dinners will be simple, clean and delicious.
No, you do NOT need to stick to the meal plan strictly! Let me say this again: the meal plan is OPTIONAL! It is offered for guidance and structure for those of you who don’t want to have to think about what to cook, and it includes adrenal nourishing foods. However, if the meal plan is not used strictly, and you still stick to the “rules” and include the foods I suggest that will nourish your adrenals, that’s all good too! Don’t get caught up in needing to stick to the meal plan strictly as an excuse not to do the challenge!
BODYWORK
8 videos
There will be 5 different, 10-15 minute simple workout videos included in the challenge for you to practice. The workouts will require a mat (and sometimes a chair) that you can easily do at home. They will be full body workouts that will include yoga, sculpting, cardio, strength, core work and more. I will always offer modifications so the workouts are accessible to beginners, but challenging enough for those of you looking to push yourselves! They are short but EFFICIENT and can be repeated easily for a longer workout.
During the week, you will commit to moving your body daily. Science tells us this is necessary to keep your stress low! The videos I offer are OPTIONAL! If you want to take a run or take an hour-long class or go for a bike ride instead of the video- go for it. But if not, you have no excuse not to get out a mat and get moving with the videos offered!
There will also be 3 different 1-3 minute, easy to follow & easy to practice videos of breath work or simple meditations and mantras that you can incorporate into your daily routine. These exercises will allow you to connect with your body, reduce stress and anxiety, stay present and feel grounded.
MINDSET
Daily journal prompts & clarity questions will be emailed to you so you can spend a few minutes each day writing, clearing your mind, connecting to what matters, creating a positive space & practicing gratitude for your body and life.
ACCOUNTABILITY
I will be available through emails to answer questions and help with anything that might come up during the week!
When working with me, the idea is to always do your best, not compare yourself to others, not beat yourself up for not “doing better” and have no illusions of perfection! So, if you find your mind already going through the list of reasons why you might not be able to stick to this challenge, change your thought pattern and tell yourself that doing MOST of the challenge is much better than doing NONE, right?
How it works:
The weekend before the challenge starts you will be emailed a list of adrenal nourishing foods, some suggested supplements to help reduce stress, a list of foods to eliminate for the 10 days, some added stress and anxiety reducing suggestions, and a basic walk through of the challenge.
You will be emailed the entire meal plan, grocery list and recipes the weekend before the challenge starts so that you can prepare.
You will also be emailed the workout videos, all at once, when you receive the meal plan so you have access to all of them.
You will be emailed the breath work videos throughout the 10 days.
You will be emailed the writing prompts daily.
***BONUS*** Sign up for the challenge and get 2 one-hour long coaching sessions (one before the challenge and one after) to get you through obstacles that keep you stuck, and make these new habits stick long after the challenge is over for an extra $99.
Email me with questions katia@joyspacebykatia.com and INVITE A FRIEND! This challenge is easier, more successful and more fun to do with a friend!
I know I need this! Can’t wait to do it with you!
Xoxoxoxo katia
PS This challenge overlaps with Yom Kippur. I will be fasting (sorta) and of course for those of you observing, just fast on that day and don't adhere to the plan and roll with it.
Cost of this challenge is $125.
(For anyone having financial difficulty due to COVID please email me. I understand fully, trust me! I want anyone who wants to join this challenge to be able to do it!)
Three options of payment:
Venmo: @katia-herman
Paypal: katiaeherman@gmail.com
CREDIT CARD PUSH “ADD TO CART” BUTTON:
PAST: 6 Week Holistic Health Series January 21st- March 3rd 2020 10:30-12:10 taught by Katia & Caroline in The Reform Movement Studio, Tribeca.
Classes will each include:
*An awesome workout (yoga, pilates, resistance training & more)
*Nutrition coaching (become more aware of your eating habits and then take actions steps to shift your eating to a healthier place)
* Restoration (guided relaxation, meditation and stretches to rejuvenate and restore the body and mind)
* Breath work (De-Stress breath techniques to practice on and off the matt so you can find a little more balance in your day-to-day life)
Classes meet on 1/21, 1/28, 2/4, 2/11, 2/25, 3/3
Price for the 6 weeks is $250.
*** I also teach private sessions if our schedules align, just get in touch!