Services

Motivational Offerings/ Lunch n Learns Offered Live or Virtually!

We put the WELLNESS in thinking, eating, moving and being!

DEAR STRESS,LET'S BREAK UP!

This presentation shares ways to shift our thinking so we have an empowered approach to life. It emphasizes mindfulness and tips that can help us reframe our thoughts and choices to move from a place of admonishment to empowerment. There is a focus on the only moment we have control over....the here and now. Mindfulness techniques will be shared to help us be more present for ourselves, to our responsibilities, our coworkers and loved ones. Learn easy ways to reboot & refocus!

I LIKE TO MOVE IT MOVE IT!

Have you ever wished you could start and maintain an exercise program that really works for you? Creating something that fits into your life, can become a routine for you, and can help you work smarter not harder in achieving optimal results is not always easy, but this will help immensely!
Kristin brings tips from her 30 years as a fitness professional & 12 years as a wellness coach to help you figure out your WHY in exercising and then create the How, When, What and Where for your new plan!

STRONG & LONG

Work out for weight loss!

They say that our metabolism continues to slow down as we age....this can be really disheartening when attempting a weight loss goal! The incredible thing is that studies show an increase in lean muscle is directly tied to an increase in metabolism! The myriad benefits of strength training will be shared along with tips on how and when to train ~with or without any equipment. Learn great examples of Resistance Training & Stretching.

Empowered With E's

Cultivating Empowerment, Emotional Resilience & Equanimity through Mindfulness.
Find Calm in the Chaos! Besides increasing our immune system, sense of control, positive emotions & focus, mindfulness helps us reduce stress & its symptoms. Learn to navigate the new stressors that have come upon us & live with more intention in order to get out of the "F" zone (Flight, Fight, Freeze, Frustration & Fear) & into a C Zone (Connection, Compassion, Calmness, Creativity & Clarity).

YOU CAN'T OUTRUN YOUR FORK!

Wellness is 20% Exercise & 80% Nutrition!

This presentation outlines tips for increasing metabolism, pairing foods together to help maintain more stable blood sugar, clean eating, and little things that make a big difference in the area of food and nutrition. A Ten Day Meal Plan complete with grocery lists, substitution guides, daily coaching and motivational emails, and workout programs is an optional add on to this Lunch n Learn!

BE MINDFUL EVEN IF YOUR MIND IS FULL!

MINDFULNESS 101 ~ Have you heard about the best way to reduce stress, increase happiness, and train your brain to work for you rather than against you??? Learn strategies you can use anytime anywhere to feel more in control of the only thing we CAN control....how we feel in this present moment! This is a Mindfulness 101 session that is sure to equip you with many meaningful tools for mindful interactions and stress relief. Come as you are....leave as you want to be!

M-WELL MINDSET

Set yourself up for success! How would it look, sound, & feel to be WELL-thy in each area of your life? Physically WELL-thy? Occupationally WELL-thy? Relationally WELL-thy? Intellectually WELL-thy? Experience the cliff note version of our Vision Board Retreat. Spend time connecting to your authentic self; create a vision of the best version of you.

Rather than just reacting to life's events, become proactive; foster inner dialogue that takes you from a place of admonishment to empowerment!

ONLINE or IN PERSON Fitness & Yoga Classes

Certified instructors bring fitness and/or yoga classes to you!

MWell STRETCHED

$120

All levels of participants are welcome. Certified yoga instructors give options so that everyone gets a class that meets their needs. Give yourself and/or your staff the gift of destressing, opening up your mind and your creativity, and rebooting before, during, or after the work day! This is a wonderful Lunch Hour & virtual offering! (50 min)

MWell PUMPED UP

$120

Designed to help us strengthen, tone, and use our body in all ways so that we are able to keep using our body always. We use bands, hand weights, balls, and anything else available to help increase our fitness. (50 min.)

Note: Your group can design the class~ adding in cardio, interval training, balance, stretching, meditation, etc.

MWell FIT~ Virtual HIIT The Spot

$88/ $99

Optimize 30 minutes by using your own bodyweight to increase overall fitness! We include cardio conditioning, strength and stabilization, core focus, and interval training to help us stay young, increase our metabolism and energy, and move optimally! (Option to add 15 minutes of more conditioning or a long stretch for a perfect 45 minute class!)

MWell RELAXED & RESTORED

$88/$99

Gentle yoga poses and mindfulness help us train our brain to focus on the only moment we have control over~ the present. Help your body and mind let go of tension and become more flexible and relaxed. (30 or 45 min) This is a wonderful end of day gift to employees!

Workshops Brought To You Live or Virtually

These same successful workshops we hold throughout the year can be brought to your site or your group. See Below.

Release, Relax, Restore & Renew

We operate best when we are restored and fully charged! Learn & practice easy ways to release stress, tension & negative thinking & replace them with empowerment & presence while fostering self-care and renewal of spirit. Options include proven techniques to reboot, refocus & reset:

breathing exercises
mindful stretching
restorative yoga
myofascial release
guided meditations
physical & neurological res

Create Your Best Life Vision Board Workshop

Don't Let Your Dreams Stay Dreams. MORE INFO

We will connect with like minded souls, set intentions by listening to our authentic self, & learn research-based ways to create a joyous journey toward all our heart desires. Happiness is the mindset that leads us to success~ not the result of it. Learn proven techniques to be HAPPIER & LIVE ON PURPOSE!

Empowered with Ease (E's)

Typically a 4-hour workshop, this can be designed by your group & brought to you to increase feelings of Empowerment, Emotional Resilience, & Equanimity.

Options Include:
Breathing exercises & other stress-reduction techniques
Mindfulness practices to help us live with presence & purpose
Pivoting techniques to regain perspective & respond vs react
Empowerment yoga
Guided meditations
Restoration & Renewal of Spirit Meditation

M-Well Mindset ~ Write Your Story!

See description for Lunch & Learn above. This is presented in workshop fashion vs a learning lab. Create your own wheel of wellness & rewrite your life.

Online Workouts & Meal Plans

At Mindful Wellness LLC, we use the wonderful resources of Beachbody and coach you through a program that is perfect for you!

JOIN FOR FREE

Click on www.beachbodycoach.com/kbott

Choose a free membership or look into Beachbody On Demand options! We will coach you through any program that you wish to do and will connect you with others who are fitting fitness and healthy food choices into their lives. Accountability. Motivation. Coaching,

TRY OUR FAVORITE HEALTHY SECRET WEAPON

Shakeology is a dose of dense nutrition that tastes great! By simply replacing one meal or snack with this delicious shake you can transform your energy, cravings, and health! Try a sample pack! www.shakeology.com/kbott 100% satisfaction or your money back! Reach out to us for your FREE meal plan to accompany this

Slim Down Meal Plan

$45

6 DAY SLIM DOWN helps us get back on track!

YOU RECEIVE:

· Meal Plan for increased metabolism

· Grocery List

· Substitution Guide

· Free App for Tracking

· 2 Weeks of Coaching

· Entrance into current online SUCCESS GROUP

Metabolism Kick Start Meal Plan

$75

10 DAY KICK START helps us use Food as Fuel! YOU RECEIVE: