MY COACHING PROGRAMS

What is the role of a Health Coach?

“Health & wellness coaches partner with clients seeking to enhance their well-being through self-directed, lasting changes, aligned with their values. In the course of their work, health & wellness coaches display an unconditional positive regard for their clients and a belief in their capacity for change, honoring the fact that each client is an expert on their own life, while ensuring that all interactions are respectful and non-judgmental.” 

– National Board for Health and Wellness Coaching

1:1 COACHING SERVICES

All Coaching sessions focus on helping you repair your relationship with food, exercise, and yourself so you can start living your life without guilt, shame, and anxiety around food and movement.

All services are offered either virtually or in-person in both Monmouth and Mercer counties. 

Monmouth Office: 35 Suite 9C, Wall Township, NJ

Mercer Office: 2312 Whitehorse Mercerville Road, Hamilton, NJ

Packages

You may choose the following packages:

  • 9 sessions
  • 12 sessions
  • 18 sessions
  • 24 sessions

Healing and skill development takes time and practice.

A minimum 9-week commitment is required for all coaching sessions.

Investment: Individual coaching packages start at $847

1:1 Coaching Packages Include:

  • Weekly 45-60 minute coaching sessions
  • An initial assessment
  • Individualized worksheets and prompts for self-reflection
  • Text and email support during designated hours outside of coaching sessions
  • Written summary of session sent within 24 hours of each session
  • Individualized data collection and graphs
  • A welcome gift sent directly to your home

Investment: $97 per single ACT session

Coaching sessions take place between 9am and 7pm, Monday – Saturday.
Sessions can be conducted virtually or in-person at my office located in Hamilton, NJ.

SINGLE ACT SESSION

Sessions are 45-60 minutes and include:

  • A focused interview
  • An introduction to the health related ACT matrix
  • A review of current barriers/obstacles
  • An introduction to the concept of defusion and technique you can use to separate yourself from unhelpful thoughts
  • An introduction to the concept of Acceptance
  • Mindfulness exercise
  • A review of personal values
  • Creation of goals you can accomplish in the next 24 hours, one week, and one month.

HOW IT WORKS

STEP 1

Book a free 20-minute consultation (can be done via phone or video)

STEP 2

Choose your coaching package
(9, 12, 18, or 24 sessions)

STEP 3

Choose your day/time slot for weekly sessions

STEP 4

Complete your initial assessment and intake forms

 

STEP 5

Coaching begins!

 

 

How can Small Changes help you?

Here at Small Changes Coaching we believe in utilizing a compassionate approach when supporting you on your health and wellness journey. Instead of focusing on strictly diet and exercise, we place a heavy emphasis on Whole Health including physical, social, intellectual, emotional, occupational, and nutritional health to help you live the best life possible for you.

During each coaching session we will assist you in setting attainable goals, exploring potential obstacles or barriers that may arise, discuss various  options that will help you reach your goals, and create a weekly action plan.

We pride ourselves in helping your reach your health and wellness goals by providing you with practical guidance you can use for the rest of your life. We want to provide you with the tools you will need to be successful and maintain your health and wellness goals long after our coaching sessions are completed!

Every client is on their own unique health and wellness journey and we take the time to really understand you and your health and wellness vision. Each coaching session is individualized to your specific needs. No “cookie-cutter” coaching here!

As your coach our role is to empower, support, and guide you along your health and wellness journey not to tell you what to do. You are the expert in your life and you get to decide what changes you would like to make based on what is most important to you.

Together, we will will co-create a plan to help you succeed at making meaning lifestyle changes.

We will compare where are at in this moment to where you want to be and together over the course of the coaching program ensure you are taking small steps towards the best version of you!

WHAT MY CLIENTS ARE SAYING

Working with Sarah has been truly life-changing. Prior to coaching, I felt trapped in my own skin but I didn’t know how to get out.

I had tried other coaches, apps, and trendy diets but every time I felt more and more defeated. Sarah was my last hope and she did not disappoint. She was kind, compassionate, and a positive presence from the moment we had our initial phone call.

Over the course of 12 weeks Sarah helped me completely transform the way I look at food, exercise, and myself.

I no longer fear food, I enjoy the experience of eating again, and I have learned the importance of giving myself grace. Investing in Sarah was the best thing I have ever done for myself and I can not recommend her coaching enough.*

Kaitlyn

When I started my coaching relationship with Sarah 3 months ago, I was a different person. I hated food, I hated eating, I hated my body and I lived in obsessive misery thinking I could never change. I was tired of all the hating. I found Sarah serendipitously via Facebook, having just started reading Intuitive Eating, and knew her behavior-analytic approach would be the way to start what I hoped would be a journey to happiness.

Throughout the coaching process, Sarah inspired me to open my thinking about myself, shifting thoughts of “identity” to thoughts of “values” and really spending time understanding what is truly important to me. We moved through many exercises that enabled me to reflect in ways I never had, sometimes inspiring tears and anxiety, but always leading a more enlightened outlook.

By the last half of our sessions, we were deep into strategies and working through specific situations and challenges around food and exercise, all while confronting my Type A tendencies and the inherent conflict between a schedule and intuition. In today’s final session, I felt like all the angsty baggage I once schlepped around with me has floated down the stream and I am waving goodbye with a smug smile of satisfaction.

This has been the best thing I have ever done for myself. Sarah is the most amazing, insightful, patient and kind human and I treasure this experience with all my heart!*

Lorien

*This client feedback was unsolicited and informed consent was obtained prior to sharing. This information should not be captured or reused without permission.