Finally Free

End Your Battle with Food & Unhealthy Cravings
Break Free from Limiting Beliefs & Destructive Habits
Discover True Freedom and Abundance That Comes from Living a Spirit-filled Life

Finally Free! is a faith-based, science-backed, all-inclusive Health and Wellness Coaching Program for women who are stuck in the vicious cycle of yo-yo dieting, "stinkin' thinking," and unhealthy behaviors.  Finally Free! is not a quick-fix program that delivers temporary results.  Rather than simply try to manipulate behaviors (e.g. eating and exercise), Finally Free! addresses the underlying beliefs and emotions that drive those behaviors so you don't resort back to your old habits once the program ends. Finally Free! provides women with the support and resources they need to renew their perspective and align their beliefs and behaviors with God's Word so they can break free from destructive habits and create sustainable change.


Weekly Coaching Session Prep Form - complete questions 1-4 prior to our weekly meeting and e-mail or text Jen your responses 24 hours in advance
7 Steps to Freedom from Overeating, Emotional Eating, Food Addiction, and Other Destructive Habits (Word Doc)
Blank Progress Tracker - track your weekly progress
Blank Calendar - write in workouts, assignments, etc.
Daily Food Log 

Orientation Week

  • Assess your readiness to change and how your health history and lifestyle choices impact your success
  • Identify the 7 Steps to Freedom from Destructive Habits and begin working through Step 1
  • Discuss program expectations (drip-released modules, self-paced, progress tracker and coaching session prep form)

Module 1: Gaining Clarity on Your Goals

  • Get clear on exactly what you want for your health and in life
  • Uncover your personal definition of "freedom" and your "why" for making a lasting change
  • Create specific, measurable, attainable, realistic goals that are in alignment with your core values, beliefs, and desires
  • Record your goals on a timeline to track your progress (e.g. Coaching Contract)
  • Develop a Personalized Health Plan

Module 2: Cultivating a Growth Mindset

  • Detox your thoughts (e.g. past failures, stinkin' thinking), experience freedom from limiting beliefs, and reprogram your mindset for success
  • Discover the relationship between brokenness, healing, freedom, abundance, and positive change
  • Learn what it means to "live by faith" and have hope, even when our situation seems out of control or hopeless

Module 3: Developing a Renewed Perspective

  • Learn how to develop a renewed perspective on food, fitness, and life
  • Cultivate an abundance mindset and an attitude of gratitude

Module 4: Overcoming Obstacles

  • Identify strategies for overcoming obstacles in your health journey
  • Discover how your emotions can be used as tools for positive transformation
  • Discover how to use our obstacles to TURN to God and spur positive action

Module 5: Conquering Unhealthy Cravings

  • Discover strategies for overcoming overeating, battling food addictions, and conquering cravings
  • Learn how to practice mindful eating
  • Identify healthy alternatives for unhealthy cravings

Module 6: Planning for Success - Nutrition (A Goal Without a Plan is Just a Wish)

  • Create a healthy, realistic nutrition plan
  • Describe what is meant by "life-giving foods" and proper portion sizes
  • Discover the best and worst foods to eat
  • Understand how to decipher food labels
  • Identify tools and strategies for simple, efficient meal planning
  • Identify strategies for staying on course while eating out, eating healthy on a budget, and balancing blood sugar
  • Explain the intricate connection between mental, physical, and spiritual discipline
  • Made to Crave - Chapter 3 and 4
  • Make a Meal Plan

Module 7: Planning for Success - Fitness (A Goal Without a Plan is Just a Wish)

  • Create a realistic, comprehensive fitness plan that is matched to your interests and goals
  • Understand how exercise can be viewed as an opportunity for spiritual growth
  • Explain the intricate connection between mental, physical, and spiritual discipline
  • Update Coaching Contract
  • Make a Fitness Plan

 Module 8: God's Masterpiece (Anchoring Your Identity in Christ)

  • Discover exactly who God says you are and how you can anchor your identity in Christ
  • Learn how to prioritize your day to make time for the things that matter (e.g. time with God, family, self-care)
  • Explain the relationship between our trials, our ability to persevere, our character, and our relationship with God
  • Recognize that through Christ we gain access to an unlimited supply of hope, power, and strength
  • Made to Crave - Chapter 5
  • Step Three Questions
  • Lenae's testimony

Module 9: Fostering Healthy Relationships

  • Discover how to find freedom by creating healthy boundaries
  • Examine your relationships with others, with God, and with the scale/your body
  • Take action to repair and restore unhealthy or broken relationships in your life
  • Made to Crave Chapters 6-8
  • Step 4 Questions
  • From Fearful to Faithful (relationships with other christians, personal relationship w/ God)
  • Also From Deceived to Redeemed?? (impact of unhealthy relationships)

Module 10: Self-Discipline (Training Body & Soul for the Race of Life)

  • Discover what the Bible says about self-discipline
  • Explore ways to have effective "quiet time," improve your prayer life, and deepen your relationship with God
  • Explore ways to create peaceful spaces in your home, eliminate distraction, and simplify your life
  • Identify strategies for stress and time management
  • Learn how to maximize your mornings to increase your productivity
  • Discuss strategies for turning setbacks into comebacks
  • Made to Crave Chapters 9-12
  • Step 5 Questions
  • From Chaos to Clarity

Module 11: Finding Fulfillment (Satisfying your Physical, Emotional, and Spiritual Hunger)

  • Learn how to achieve a healthy work/life balance
  • Identify strategies for personal and professional growth
  • Identify strategies to maximize the results of your physical, emotional, and spiritual pursuits
  • Discover ways to be attune to the daily leading of the Holy Spirit  --> From Self-Reliant to God-Reliant and Finding True Fulfillment 
  • Discover your passion, find your calling, and live your purpose
  • Made to Crave Chapters 13 & 14
  • Step 6 Questions

Module 12: Becoming an Overcomer (Winning the Battle, Finishing the Race)

  • Discover how to stay focused on the goal and live by the Spirit
  • Select a life verse
  • Identify strategies for maintaining your results
  • Identify resources for continued growth
  • Identify next steps and create a revised Personalized Health Plan
  • Made to Crave Chapters 15-19
  • Step 7 Questions

Made To Crave Questions

Introduction: Finding Your Want To
Chapter One: What's Really Going On Here?
Chapter Two: Replacing My Cravings
Chapter Three: Getting A Plan
Chapter Four: Friends Don't Let Friends Eat Before Thinking
Chapter Five: Made for More
Chapter Six: Growing Closer to God
Chapter Seven: I'm Not Defined by the Numbers
Chapter Eight: Making Peace with the Realities of my Body
Chapter Nine: But Exercise Makes Me Want to Cry
Chapter Ten: This Isn't Fair!
Chapter Eleven: Stinkin', Rotten, Horrible, No Good Day
Chapter Twelve: The Curse of the Skinny Jeans
Chapter Thirteen: Overindulgence
Chapter Fourteen: Emotional Emptiness
Chapter Fifteen: The Demons in the Chips Poster
Chapter Sixteen: Why Diets Don't Work
Chapter Seventeen: The Very Next Choice We Make
Chapter Eighteen: Things Lost, Things Better Gained
Chapter Nineteen: Live as an Overcomer

How to Get Motivated When the Thought of Exercise Makes You Want to Take a Nap!