I offer a highly personalized and collaborative service that enhances physical health and mental wellness. We will have a very detailed discussion in the beginning, set your goals and customize the program to your individual needs so you are able to achieve these goals.
We will improve your quality of life and get to the root of the problems that you are facing. There’s not one approach that works for everyone, so we will develop customized program for you that takes your specific circumstances into account.
Details
Overview:
- We will establish a realistic plan of the areas you can change and can’t to help you focus your energy wisely.
- Learn to increase awareness of your thoughts and emotions and how they impact your decision making.
- Create a sense of connection and meaning in your life.
- Manage and implement change carefully.
- Become knowledgeable about nutrition, physical health and weight management.
- Learn to use food as medicine and use it to really nourish your body.
- Manage your weight and discover what macronutrient balance you need to reach your physical goals sustainably.
- Move away from endless cardio and develop a baseline of strength through resistance training coupled with increasing flexibility and mobility.
- Learn about tools, resources and supplements to enhance your daily life
Includes:
- Weekly 1-on-1 coaching calls (60min) with me throughout the entire program provide guidance and accountability
- Google Doc – I will share a lot of information on the topics we discuss, articles, more in-depth information on the science behind everything, practical tips, tools and guides. You will be able to keep this information and go back to it after the program is over. I share educational information, instructions, recipes, methods, weekly homework, exercises, tools, and resources.
- Access to me as a mentor via WhatsApp – You will be able to ask questions, share pictures, experiences with me, so I can support you whenever you need it during the program.
Here are some topics we will cover:
- Nutrition and nutrient deficiencies
- Weight management
- Gut health
- Hormone balance
- Chronic inflammation
- Mental stress
- Detoxification (of the body and the home)
- Recipes and cooking tips
- Supplements
- Sleep
TESTIMONIALS
“I am so grateful for the Freevolve Health wellness program! As a busy woman, I was struggling to find a way to prioritize my health and well-being amidst my daily responsibilities. However, this program provided me with a holistic approach that was adaptable to my everyday life. The program was tailored specifically to women’s health concerns, which was incredibly helpful. I felt like Sandra truly understood the unique challenges that women face when it comes to maintaining optimal health. She provided me with practical tips and strategies that I could easily incorporate into my daily routine. What I appreciated most about this program was that it wasn’t just focused on diet and exercise. It took a more holistic approach, addressing all aspects of health and wellness. Sandra helped me to identify areas where I needed to focus my attention and provided me with the support and motivation I needed to make positive changes. Overall, I would highly recommend the Freevolve Health wellness program to any woman who is looking to prioritize her health and well-being. It truly made a difference in my life, and I am so grateful for the support and guidance that Sandra provided me along the way.”
– Mira K.
This group health coaching program is designed for women who enjoy learning in a collaborative and interactive way. This program brings together a small group of women who share common health and wellness goals.
I lead the group as the qualified health coach and will provide support, guidance, and education, while all participants work towards improving their health and wellbeing in tandem. The benefits of a group program are:
- group members hold each other accountable,
- group members engage in lots of discussions and share experiences,
- group members motivate each other and lend support through challenges,
- group members might feel more comfortable in a group setting versus a 1-on-1 coaching style,
- group members make new connections and possibly friends,
- group coaching programs are a lot of fun because you are not alone.
Details
Program overview:
Month 1: Nutrition & Health Audit
The first month is all about establishing a baseline and getting started. We will take a deep dive into symptoms you may have been experiencing over the years or currently, and I share fundamentals for how to detox, reset your metabolism, and customized nutrition guidance based on your personal health and hormonal status.
Month 2: Building a strong and lean body
We will add a customized fitness program to your routine that helps you build lean muscle mass, increase bone density, and improve mobility and flexibility in your body. Depending on the person’s time, capability, and motivation, this will include elements of strength training, cardio, stretching, and active recovery activities.
Month 3: Practicing your new habits
Following the nutrition and strength phase of the program, month 3 is where it all comes together. You will have learned a lot about the biology of your body and what it needs to thrive in terms of nutrition, movement, sleep, and mental health. Now, we are establishing routines that can be done long-term. We will adjust and practice together for 4 weeks, so you are ready to continue on your own after finishing the program.
Logistics:
– Group size is about 2-5 people
– The program will run for 12 weeks.
– Weekly 1-on-1 coaching calls (60min) with me throughout the entire program provide guidance and accountability
– Google Doc – I will share a lot of information on the topics we discuss, articles, more in-depth information on the science behind everything, practical tips, tools and guides. You will be able to keep this information and go back to it after the program is over. I share educational information, instructions, recipes, methods, weekly homework, exercises, tools, and resources.
– Access to me as a mentor and to the other participants via WhatsApp group chat that can be used for daily updates, quick Q&R, for sharing food pictures, tips on cooking, anything that comes up in your daily life. I also like to check in this way and share what I’m doing to incorporate all of the different lifestyle changes into my daily hectic life.
Areas we will work on:
- Nutrition Nutrient deficiencies
- Weight management
- Gut health
- Hormone balance
- Chronic inflammation
- Mental stress
- Detoxification (in your home and inside your body)
- Recipes and cooking tips
- Supplements
- Sleep
- and more
TESTIMONIALS
The Freevollier
The genius of Freevolve’s approach, for me, was in its pragmatism—its lack of zealotry. Founder Sandra Rivollier uses clear-eyed science to give sound guidance for real life. She demystifies the din around health advice and over-information to illuminate the seemingly obvious (like don’t start your day with lots of sugar for a big glycemic spike just because you’ll have all day to burn it off!)—in ways that inspire you to be better than before.
She empowers protein and fat
She demystifies intermittent fasting
She illuminates the truth versus the myth of working with your monthly cycle to adjust caloric intake, sleep, and exercise for maximum results
She holds sugar, carbs, and alcohol accountable without preaching a life of total abstinence
She clarifies the importance of weight/strength training alongside cardio and skinny-mania
She supports smart supplements with “digestible” science
East meets West in Freevolve and its Korean-German founder Sandra Rivollier’s balanced approach to the pleasures and goals of a long well-lived life. Without proclaiming to be a doctor, her ability to review bloodwork with a higher standard than the medical West—who wait for an extreme number to reveal a full-blown problem rather than warding off a budding problem through earlier detection—is a gift to anyone who takes her course. Her faith in food to form the foundation for health plus certain supplements to make up the difference is a wonderful recipe for delicious daily dining that can sustain earth and health. Sandra is playing the long-game for her family and herself, and she wants you to, too.”
– Cassandra C.
I offer on-demand health coaching calls that last 60min and you can schedule as many follow-up calls as you like.
Details
This coaching format is designed for the following people:
- You have a specific health & wellness related topic that you would like to discuss and need support and guidance with.
- You are just too busy right now to commit to a 12-weeks program, but would like to start improving your health now with the limited time you have.
- You have never tried health coaching before, but are curious about how this could make a difference in your life.
