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Feel Great in
Your Body
FOUNDATIONS
3 MONTH ONLINE GROUP COACHING PROGRAM
APRIL-JUNE 2025
Calling all women ready to reclaim their health and vitality! If you’re eager to build sustainable lifestyle habits, boost your energy, and feel truly at home in your body, this is your invitation. Join Carla Wainwright, Women's Holistic Health Coach, for a transformative three-month journey designed to support your metabolic health, enhance your well-being, and empower you with practical tools for lasting change.
Are you ready to feel truly amazing in your body and fall in love with how you feel every day?
Do you find yourself overwhelmed by endless health advice and unsure where to start?
Are you tired of feeling stuck in unhealthy habits that drain your energy?
Is your mind spinning with worries about your health and well-being?
Do you wish you could feel more balanced, vibrant, and truly at ease in your body?
…If this sounds like you, keep reading!
Welcome,
What if feeling great in your body was simple and sustainable? For years, I’ve been passionate about helping people feel truly vibrant and at home in their bodies. My vision is to guide you step by step towards radiant health—building metabolic flexibility, balancing hormones, boosting energy, supporting digestion, enhancing sexual vitality, and creating a sustainable foundation for your overall well-being.
You’re invited to join me and a small group of like-minded individuals on a journey to reclaim your energy, vitality, and confidence—one small, powerful step at a time.
In this space, we gather to uplift and support one another—sharing wins, overcoming challenges, and exploring practical tools for lasting well-being. With compassionate guidance, a strong community, and a bit of magic, you’ll learn how to nourish your body, empower your mind, and create habits that truly stick.
The Foundations program is designed to inspire real lifestyle transformation with consistency, accountability, and genuine connection. You’ll receive the structure and support you need to thrive—no extremes or quick fixes, just real progress at your own pace.
Whether you’re seeking community, personalized support, or a deeper transformation, there’s a place for you here.
This 3-month group coaching program guides you through 10 powerful themes designed to transform your health, energy, and relationship with your body. Each theme is a step forward in building sustainable habits, enhancing vitality, and reconnecting you with your inner wisdom.
We’ll meet weekly on Zoom to explore these themes in depth—combining practical strategies with supportive Q&A calls to help you implement what you learn.
This journey is about gradual, lasting transformation—layer by layer—until you feel empowered and truly at home in your body.
In this opening session, we’ll explore your WHY—the deeper reason you want to feel amazing in your body and create lasting health habits. Understanding your motivation will be the anchor for your transformation. You’ll also be introduced to the power of community as we connect with others on a similar journey. Together, we’ll set intentions for the next three months, establish a supportive space, and outline the steps to build a strong foundation for your well-being.
Weekly Themes
SETTING THE FOUNDATION
METABOLIC HEALTH
Metabolic health is the cornerstone of feeling energized and balanced. In this theme, we’ll dive into understanding blood sugar regulation, insulin sensitivity, and the impact of fasting on your metabolism. You’ll learn practical strategies to stabilize energy levels, reduce cravings, and support your body’s natural rhythms. By the end of this module, you’ll have the tools to make simple yet powerful adjustments that enhance your vitality and metabolic flexibility.
PRINCIPLES OF HEALTHY EATING
Nourishing your body starts with understanding what it truly needs. During this week, we’ll explore the foundational principles of healthy eating—focusing on whole, nutrient-dense foods that stabilize blood sugar and boost energy. You’ll learn practical tips for meal planning, balancing macronutrients, and avoiding the overwhelm of conflicting health advice. By the end of this module, you’ll feel confident making food choices that align with your body’s needs and your lifestyle.
GUT HEALTH
Your gut is often called your second brain—and for good reason. In this week, we’ll dive into the powerful connection between your gut and overall well-being. You’ll learn how to support your microbiome, improve digestion, and reduce inflammation with simple, actionable strategies. We’ll explore prebiotics, probiotics, and lifestyle habits that promote a healthy gut, so you can experience clearer thinking, balanced moods, and better energy levels.
FASTING BASICS
Fasting can be a powerful tool for metabolic health and cellular repair—when done correctly. During this week, you’ll discover the basics of intermittent fasting and how to tailor it to your unique body and lifestyle. We’ll cover the benefits of fasting for energy, insulin sensitivity, and even brain health, plus tips for easing into a fasting routine without triggering stress or burnout. By the end, you’ll have a clear, personalized plan for integrating fasting into your wellness journey.
YOUR BIOLOGICAL CLOCK
Your body thrives on rhythm—both daily and seasonal. In this theme, we’ll explore the science of your circadian rhythms and how they influence everything from energy levels to hormone balance. You’ll learn practical ways to align your lifestyle with your body’s natural clock—using light exposure, meal timing, and sleep strategies to optimize well-being. Understanding your biological clock will empower you to make small adjustments that can lead to big shifts in how you feel every day.
HORMONES
Your hormones play a crucial role in how you feel every day—from your energy levels to your mood and metabolism. In this theme, we’ll explore the Hormone Hierarchy—a powerful framework that could be a gamechanger for understanding and balancing your hormones. You’ll learn how to support hormonal balance naturally, focusing on nutrition, stress management, and lifestyle habits that work with your body’s rhythms. You’ll also discover how to identify signs of imbalance and make small, effective adjustments to support better sleep, steady energy, and emotional well-being.
TOXINS & DETOX
We are living in the most toxic time in human history. From the air we breathe to the products we use, our bodies are constantly exposed to environmental stressors. In this theme, we’ll uncover the impact of these toxins on your metabolic and hormonal health and explore simple, sustainable detox practices. From supporting liver function to reducing daily toxin exposure, you’ll gain practical tools to help your body clear what it doesn’t need—so you can feel lighter, clearer, and more energized.
SEXUAL HEALTH
Feeling great in your body includes feeling connected to your sensual and sexual energy. In this theme, we’ll explore the connection between metabolic health and sexual well-being, addressing key factors like hormonal balance, blood flow, and stress. You’ll gain insights into nourishing your libido naturally, breaking down taboos, and embracing a more joyful and empowered relationship with your body.
NERVOUS SYSTEM REGULATION
Your nervous system is the control center for how you respond to stress, rest, and everything in between. In this theme, we’ll explore practical techniques to soothe and regulate your nervous system—like mindful breathing, relaxation practices, and the power of movement. You’ll also learn why spending time in nature and finding moments to pause can profoundly impact your resilience and well-being. By the end of this module, you’ll have a toolkit of simple practices to help you shift from overwhelm to calm, creating a steady foundation for all areas of your health.
Calls are held on WEDNESDAYS from 12–1 PM PST over Zoom. If you can’t join live, no worries—every session is recorded, and the replay will be available later that day, so you can watch whenever it suits you best.
Extras!
Your journey to feeling great in your body comes with a few special extras to support you every step of the way:
Q&A Sessions: Dedicated calls where you can ask your in-depth questions and receive thoughtful, personalized answers. No question is too small or too complex—this is your time to gain clarity and guidance.
Private Facebook Group: A supportive space with daily prompts and reflection questions to keep you inspired and on track. Share your wins and celebrations, exchange recipes and hacks, and connect with others who are on the same journey.
Accountability Partner: If desired, you'll be paired with an accountability partner for extra support and encouragement between calls. This is your chance to build a deeper connection and stay motivated throughout the program.
These extras are designed to amplify your progress, provide real-time support, and help you stay connected to your intentions and the community.
In Their Own Words
Thoughts from past FGYB participants.
"I wanted to join the Feel Great in Your Body program to understand more about health as I navigate perimenopause (and beyond). I felt like there must be some missing pieces that could help me feel much better in this new phase of life.
Before before joining the program, I was struggling to manage my energy throughout the day. I didn’t realize that there were simple shifts that I could make in what and how I was eating, as well as lifestyle habits that could change things so effectively. By making some small changes, like decreasing my eating window, increasing protein intake, and learning how to minimize glucose spikes, I now feel that I have more stable energy throughout the day.
My mind feels more clear, and I feel confident that I have some really great tools to help me continue to age healthfully.
Carla has woven so much wisdom, research and experience into this course. The information is presented very clearly and the suggested actions are very doable in small, consistent, supported ways.
I absolutely recommend this course to anyone wanting to make a positive shift in their health and vitality! I can’t think of one person I know who would not benefit from this course." ~ Leah Biancolin
From the Mouths of Babes
More kind words from some of my lovely clients.
"I joined Feel Great in Your Body to reconnect with like-minded individuals and regain focus on my health after two years of life changes. I needed accountability, support, and this group provided just that. I appreciated gaining even more knowledge with all the references Carla provided. I really loved that all calls were recorded & often would refer back to them.
I highly recommend this course to anyone looking to make gradual, sustainable health changes without feeling overwhelmed. The call structure was perfect, and Carla does an excellent job explaining details, answering questions, and providing valuable resources." ~ Sasha Poirier
"I decided to join the program because I know Carla and knew she had lots of knowledge about health. I was dealing with some pain from arthritis and gut issues (I am gluten intolerant) and decided to join to see if I could address some of these issues before they became problems.
The format of weekly topics, followed by options to address key factors of health was good. I found that having a choice of making small, incremental changes to my lifestyle had positive effects. Cold water showers, tweaking my diet and times of eating have really had a positive impact on reducing pain in my joints and my digestion seems to be better. I have fewer upset tummy days (common for me) and generally feel better.
The set up for learning and participating are really helpful; the reminders on FB and recordings of the webinars make it easy to keep consistent with the minor changes that are adding up to major benefits. Who knew I would be actually enjoying the benefits of cold showers?!
This is a great program if you want to work on understanding the components of overall good health and how to go about making incremental changes towards that goal." ~ Anne Saar
"I have also always struggled a bit with my mornings. I was just used to feeling sluggish and waking up with a few cups of coffee and eventually getting around to breakfast, but often I wouldn't really feel great at the start of the day. The small shifts I have made each week since beginning this program have been easy to make and have helped me to have more energy in my mornings and wake up feeling rested and then move into my day with a tummy that feels happy and a clear mind.
My hormones have also been all over the map as I move towards my mid-40s, and this program has helped me to have a better grasp on what is going on in my body, and things I can do to help keep myself feeling more balanced.
So much of what I have learned from Carla just makes so much sense and I feel like I now have an owner's manual for my body!
I would definitely recommend this program to anyone who wants to understand their body more and get the most out of being alive! That sounds rather hyperbolic, but I mean every word. It's hard to move through life just feeling so-so (or worse). But it's wonderful to be alive if you can feel great in your body!" ~ Terri Smith
INVESTMENT
This program is offered at three levels of support to suit different needs and budgets. If the lowest option feels out of reach, I’m open to having a conversation to explore an arrangement that works for you. I believe everyone deserves access to this transformative work.
You can choose to pay monthly or save 15% by paying upfront for the full 3 months.
GROWTH
OPTION
Investment:
$350/month OR $900 upfront for 3 months (save 15%).
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Everything in the Community Option.
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PLUS:
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2 x 30-minute private calls with me each month for personalized support.
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A mini personalized action plan tailored to your unique needs.
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COMMUNITY OPTION
Investment:
$120/month OR $300 upfront for 3 months (save 15%).
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Weekly 45-minute Zoom calls (Wednesdays 12–12:45 PM) on topics like blood sugar balance, nutrient-dense foods, hormones, fasting, fermenting, sleep, sexual health, and more.
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Access to a private Facebook group for connection and support.
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Weekly call recordings and replays available in the FB group.
TRANSFORMATION
OPTION
Investment:
$350/month OR $900 upfront for 3 months (save 15%).
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Everything in the Community Option.
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PLUS:
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2 x 45-minute private calls per month
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1-hour monthly PSYCH-K session to release limiting beliefs that block your health goals.
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Detailed personalized action plan
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Who is the Feel Great in Your Body Foundations for?This is a 3-month online program for those who may be: Struggling with low energy, brain fog, and feeling sluggish Overwhelmed by conflicting health advice and unsure where to start Stuck in unhealthy habits that drain vitality Battling cravings, mood swings, or poor sleep Disconnected from their body’s needs and natural rhythms Frustrated by hormone imbalances, digestive issues, or weight that won’t budge Longing for a healthier, more balanced lifestyle but feeling stuck And instead, desires: Consistent energy, clear thinking, and a sense of ease in their body Simple, actionable steps to build metabolic health and hormonal balance A supportive community to celebrate wins and navigate challenges together Practical tools for nervous system regulation—like mindful breathing and movement Clarity on how to nourish their body without extremes or deprivation Feeling confident and at home in their body—embracing both health and pleasure A sustainable approach to well-being that fits seamlessly into daily life All are welcome, regardless of age or where you’re starting from.
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What is my expected participation?Your participation in the Foundations program is designed to be both supportive and flexible—meeting you where you’re at while encouraging meaningful progress. Here’s what to expect: Weekly Zoom Calls: Aim to join live on Wednesdays from 12–1 PM PST whenever possible. If you can’t make it, recordings will be available the same day, so you can watch when it suits you. Engagement in the Facebook Group: Check in regularly to connect with the community, share wins, and explore daily prompts and reflection questions. This space is here to uplift and support you—whether that means posting questions, celebrating progress, or simply reading along. Personal Reflection and Implementation: Set aside a little time each week to integrate what you’ve learned—whether that’s trying a new habit, reflecting on prompts, or making small adjustments to your daily routine. Accountability Partner: If you choose to be paired with an accountability partner, check in weekly to share insights, challenges, and encouragement. This is a simple but powerful way to stay motivated and connected. Your commitment doesn’t need to be perfect—just consistent. The goal is to make real progress at a pace that feels right for you.
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Are the weekly calls recorded? And how long will I have access to them?Yes! All weekly Zoom calls are recorded and will be available in the private Facebook group later the same day. This way, you can catch up or rewatch sessions whenever it suits you. You’ll have access to the Facebook group and all recorded calls for one month after the program ends, giving you extra time to revisit key lessons, integrate what you’ve learned, and connect with the community.
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Which is the right tier for me?Choosing the right tier depends on the level of support and personalization you’re looking for. Here’s a quick guide to help you decide: Community Option is perfect if you’re looking for foundational knowledge, group support, and actionable steps to start feeling better in your body—without the need for one-on-one coaching. Growth Option is for you if you want a bit more guidance and personalized support. With two private calls each month and a mini action plan, you’ll get tailored advice to help you stay on track. Transformation Option is ideal if you’re ready for deep, personalized support to create lasting change. With extended private calls, monthly PSYCH-K sessions, and a detailed action plan, you’ll have all the tools you need for a complete transformation. Still not sure? Reach out, and I’ll help you find the option that feels right for where you are now.
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When does the next Feel Great in Your Body program begin?The next round of the Feel Great in Your Body Foundations program begins on Monday, April 9, 2025 and runs through June 25, 2025. Spaces are limited to keep the group intimate and supportive, so if you’re ready to reclaim your energy, vitality, and confidence, I encourage you to secure your spot soon!
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What happens after the Foundations program?Your journey doesn’t have to end after Foundations! Upon completing the program, you’ll be invited to join the Feel Great in Your Body Flourish program—an advanced experience designed to help you deepen and expand everything you’ve learned. Flourish offers a blend of new learning opportunities and personalized support, including: Metabolism Training Weeks featuring different length fasts, guided by calls and videos from Carla to help you optimize your metabolic health. Monthly Theme Calls to explore advanced topics in well-being, metabolic flexibility, hormone balance, and more. Dedicated Q&A Sessions where you can dive deeper into your specific questions and challenges. This is your chance to build on your progress—embracing a life where you truly flourish with more energy, vitality, and confidence than ever before.
UNSURE? REACH OUT AND LET'S FIGURE OUT IF THIS IS RIGHT FOR YOU
One final message from me
Do you know how incredibly capable and resilient you are?
Sometimes, we forget. I know—I do as well.
But I’m here to help you remember. To remind you that your body is wise, that you are powerful, and that you deserve to feel truly vibrant and at home in yourself.
I want you to experience this in your blood and bones—to wake up each day with energy, confidence, and a deep trust in your body’s ability to thrive.
So I ask you, are you ready? Do you feel the call to stop settling for feeling “just okay” and instead, step fully into your vitality and well-being?
I see you.
And I believe in you—your strength, your wisdom, your ability to create real and lasting change.
If you’re ready to reclaim your energy, nourish your body, and truly feel great, I would be honoured to journey with you in this 3-month container.
Take my hand—let’s walk this path together.
All my love,