Root & Rise
Root & Rise is a 4-week journey designed to guide women gently through reconnection, nourishment, and self-awareness — helping you align with your body’s natural rhythm and create sustainable, feel-good change.
Whether you’ve felt disconnected from your body, overwhelmed by conflicting health advice, or unsure where to start — this journey is here to support you.
Over four weeks, we’ll explore the foundations of healing — nutrition, stress, sleep, movement, routines — and the deeper layers that support long-term wellbeing. Each week builds on the last, layering tools, insights, and practices to help you feel more grounded, energized, and in tune with yourself.
You’ll walk away feeling more connected to your needs, your rhythm, and your power to care for yourself — on your own terms.
You live with chronic symptoms, fatigue, or hormonal imbalances
You’re tired of extremes and want a gentle, realistic approach
You want structure and guidance, but also freedom and choice
You’re ready to create lasting habits without pressure or perfection
Please note: This program is not a substitute for medical treatment, diagnosis, or therapy. It’s designed to support you in making empowered, lifestyle-based changes through education, reflection, and guided practices. Always consult with your healthcare provider before making significant changes to your health routine.
This program is for you if…
What You’ll Experience
Nutrition & Stress Essentials
We begin by grounding into the basics. This week focuses on resetting the system with anti-inflammatory, whole-food nourishment and exploring the nervous system’s role in healing. You’ll learn how food and stress impact your energy, mood, and hormones — and start bringing in practices that help your body feel safe, supported, and steady. We also explore your current routines and how to gently tune in to what needs care.
Week 1 – Creating a Foundation
Week 2 – Reconnecting with the Body
Movement, Lymphatic System & Rhythms
With a foundation in place, we shift our attention to circulation, flow, and inner energy. This week is about supporting your body’s natural detox and renewal systems through mindful movement, lymphatic care, and rhythm-based routines. We explore how to build nourishing habits without burnout — using cycle-based planning, intuitive movement, and small, grounded rituals to anchor your day.
Week 3 – Rest & Recovery as Medicine
Sleep, Breathwork & Nervous System Healing
This week we focus on restoring from the inside out. You’ll learn why sleep is your body’s most powerful repair tool, how to build better sleep hygiene, and how breathwork can regulate your nervous system. We also explore how rest, stillness, and deep inner calm are not luxuries — they’re necessary for long-term healing. This is a chance to pause, reflect, and integrate.
Emotional Health, Relationships, Environment & Sustainability
Our final week is all about weaving everything together. We’ll look at the often-overlooked layers of health — emotional expression, boundaries, relationship patterns, finances, and your physical environment — to understand how they support or challenge your well-being. You’ll reflect on what’s shifted, what you want to keep nurturing, and how to carry it all forward with intention.
Week 4 – Deeper Layers & Integration
Duration and Price Information
The Group Coaching Program is for 4 weeks. In this package, you will have
5 live Zoom sessions (replays available)
→ Session dates: June 3, 4, 11, 18, and 25
Weekly handouts
Community support via WhatsApp group
Breathwork, acupressure, and healing rituals
Bonus:
1-on-1 session before the program starts so I can support you in a more personalized way throughout the journey.
→ Session window: May 26 – 30
Personal accountability with me — for those who want to check in, stay on track, and get support with challenges along the way.
Note: All bonus offerings are optional — each participant can decide for themselves what level of support feels right for them.
Post-Program Integration: I’ll be available on WhatsApp for 1 week after the final session (until July 2) to support integration and answer any follow-up questions.
This package is €150. If you register till May 15, it is €100 with the Early Bird discount.
Once you’re registered, you’ll receive payment details (IBAN or PayPal), and your place will be officially secured as soon as your transfer is received.
✨ You will receive your invoice within 24 hours of the payment’s arrival in my account — not when the transfer is made, but once it’s confirmed.
FAQs
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The entire program is held online, so you can join from anywhere in the world. All live sessions take place via Zoom, and you’ll receive the link and reminders ahead of time.
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No worries — all calls are recorded and shared with you afterward. You can watch them at your own pace and still follow along with the practices and reflections.
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Our weekly group calls will be about 90 minutes long. In the first week, we’ll have a first shorter session (~60mins) to kick things off with intention and connection.
Outside of that, your time commitment will depend on your lifestyle and how deeply you choose to engage with the practices. The tools and reflections are designed to flow with your day, not disrupt it — whether it’s adding a mindful meal, a walk, or a 5-minute journaling pause.
This program is intentionally flexible, so it can adapt to your rhythm, not the other way around. You’re always encouraged to start where you are.
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Not at all. This program is about building flexible, supportive rhythms, not enforcing rigid routines. You’ll be encouraged to explore what works for you and adapt the tools to your own pace, preferences, and lifestyle.
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Nope — this program is beginner-friendly and fully guided. Whether you’re just starting your wellness journey or want to deepen your connection to your body and habits, you’ll be supported every step of the way.
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This program offers education, tools, and support — but it is not a substitute for medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your lifestyle. The practices shared are gentle and adaptable, and you’re welcome to participate at a level that feels right for you.
Join This Group or Create Your Own Group.
The main program begins June 4 — but if you’d like to experience this journey with your friends, family, or loved ones, feel free to reach out. I’m happy to arrange a separate start date and create a private group space tailored to your collective needs. Let’s make it work for you.
