WELCOME!

We're glad you're here

Thank you very much for joining our program. We know you have many choices when it comes to your health and wellness. It means a lot that you've chosen us, and we promise that we will do everything in our power to help you transform your habits around health and fitness.

This program is very different than what you've tried in the past.

1) We don't expect you to be perfect. Consistently good is far better than occasionally perfect.

2) Objective data to measure your progress and provide the most personal approach that works for you.

3) We take a holistic approach incorporating mind, body, and spirit.

4) Personal coaching. We will be with you every step of the way, providing you with personal feedback and motivation.

This program is only as good as your level of commitment. If you do commit, you'll see excellent results, including:

A better understanding of how to develop and maintain healthy habits.
Improved energy. All day.
Being fit and feeling stronger.
Being armed with stress management techniques to keep yourself grounded.
Increased confidence.

This is just the beginning of your journey to become the best version of yourself. We hope you'll notice that you feel healthier and happier overall, that you're better equipped to deal with stressors that come up, and that you're feeling better about your food choices. Remember that you won't necessarily see substantial physical transformational changes in six weeks. This is about making a lifestyle change and getting into a routine that will set you up for success moving forward.

IMPORTANT:

Use this link to download the Nuvita CorSync app: Nuvita Corsync App

The link is customized with your group code. If you download directly from the app store, you will be prompted for a group code when you tap ‘Create Account’ on the app login screen. Your group code is: FCWC

Next, complete the intake form

Intake Form

Then, Schedule your initial coaching call:

Coach Andrea

Coach Deb

what to expect

The expectations of you for this BETTER YOU CHALLENGE are pretty straight forward. Here is an overview of what you can expect and what your coach is expecting of you for the next 6 weeks:

Nutrition

What to eat: Target 80% (consistently good) of the food and meals you eat from the Clean Eating List (thumbs up good choice).
Eat the right amount: Use the Portion Guide to ensure you're eating the right quantities.
Plan your meals. Use the meal planning tools to make planning easy and save 2+ hours each week.
Track 3+ meals a day with the CorSync app.
Build your nutrition skills by reading and using the weekly nutrition resources.

Exercise

Accumulate your target minutes each week in your personal zone (Personal situations in which a different target is needed should be discussed with the coach in the first appointment)
Use a heart rate monitor and CorSync app to validate your exercise
Choose any activities you like to do. Do them in a way that gets you in your zone
Build exercise skills by viewing and using the weekly exercise resources

Measure Your Progress (Optional)

Weigh in 1 time per week to track weight and body fat
Take your circumference measurements in week one and again in week 6
Optional: Take progress photos in week one and again in week 6 (only you and the coach can see them, no one else)

Coaching

Receive and respond to weekly messages from your coach
Schedule up to 2 live 15-minute appointments via virtual meeting room
- - - Initial coaching session in early weeks (1-3)
    - Follow Up check-in session in later weeks (4-6)

your personal coaching team

Andrea Lopes, MSW,

Drawing on over 25 years of mental health and wellness experience, I have created Flourish Counseling and Wellness Center to provide integrative services that embrace the mind, body, and spirit connection.

My journey of overcoming fears, taking risks, and establishing a successful business has enabled me to repurpose my education and professional experience into an empowering coaching career.

With a compassionate, joyful outlook and humor that quickly builds client trust, I have helped countless individuals manage major life transitions, change careers, build healthy lifestyles, and more.

I aim to remain accessible and approachable by turning strengths into real changes for every person I am fortunate to work with. Together, we will create powerful realizations and tangible achievements to achieve your ultimate fulfillment!

Deb Chass Kram

I have always been a teacher. After receiving my undergraduate degree and Master’s in Education from Tufts University, I taught first grade and preschool for almost 20 years.

I also have always been active. Growing up with ballet and gymnastics, playing baseball and tennis, and running hurdles in track, staying fit was an important part of my life. But I didn’t participate in group exercise or lift weights until I was in my 30s and already had three kids. It was then that I joined the gym and discovered the world of group classes. I was hooked—and especially drawn to the weight-lifting classes. I was struck by how strong and powerful I felt both during the class and after the workout. The exercise didn’t just affect me physically but also had a profound impact on my emotional well-being.

After retiring from the classroom in 2012, it was time to find my next adventure, and the world of fitness beckoned. Although it was far outside my comfort zone, it was what I’d always done but in a different way. I truly enjoy forming relationships with my members and teaching them the proper way to perform certain exercises to get the most out of them. I am inspired when I see new people to exercise put themselves out there to take that first class and then keep coming back. I strive to make everyone feel welcome in my classes, from first-timers to experienced athletes and everyone in between.

When not teaching or working with children, I enjoy spending time with my family and friends, walking my two fur babies, staying active, and relaxing in the sunshine.

Report abuse