Female.Athlete.Resilience.

1:1 health coaching for the female endurance athlete

What is the Female Athlete Resilience (F.A.R.) Program?

The Female Athlete Resilience Program is a program designed uniquely for active women of all abilities and experience levels who want to pursue their athletic potential while caring for their feminine physiology.

This program utilizes principles from the Integrative Women’s Health Institute’s health coaching model. It puts you at the center of your health through one-on-one coaching tools and strategies.

In this program, we’ll unpack the foundations of female health and performance and apply them to your unique situation, lifestyle and goals. We’ll dive deep into your underlying physiology to address challenges that are preventing you from reaching your athletic potential.

All abilities and experience levels are welcome and celebrated. If you enjoy movement but something about your physiology is getting in your way of doing that, this program is for you.

Program Overview

Throughout the Female Athlete Resilence program, you’ll have access to a certified women’s health coach with over 10 years of training, education and experience working with female athletes. The program includes 12, one-on-one coaching sessions during which your individual journey guides our steps. Our method is client led and each session’s focus is determined by you and tailored to your specific needs.

Some of the topics covered during your sessions may include:

  • Mindset and visioning

  • Stress management and nervous system regulation

  • Nutrition, hydration and fueling

  • Menstrual cycle tracking and regulation

  • Activity tracking and monitoring

  • Strategic supplementation

  • Sleep

  • Accessory exercise to support your sport specific demands and prevent injury.

Our goal is to build your network of resources so you feel empowered to take ownership of your health. Expect to be provided with an abundance of trusted referrals, resources and books so you can make educated decisions about your health from a place of confidence.

Who is this program right for?

The Female Athlete Resilience program is specifically designed for active women who are:

  • Interested in taking a holistic approach to their health, wellness and training

  • Battling recurrent sports injuries

  • Trying to conceive while staying active

  • Returning to sport postpartum

  • Struggling with signs and symptoms of hormone imbalance such as:

    • Missed, absent or very light periods

    • Painful, irregular or heavy periods

    • Bone stress injuries

    • Acne

    • Difficulty with weight gain/loss

    • Unstable mood and energy levels

    • Recurrent illnesses

    • Poor sleep and recovery

Why work with Stephanie:

Stephanie is a doctor of physical therapy and certified women’s health coach through the Integrative Women’s Health Institute. She has over 10 years of education, training and experience in human physiology, woman’s pelvic and hormonal health and has worked with hundreds of women through a holistic approach to healing.

Stephanie can help you sift through the information overload that is the internet and hone in on the resources and strategies you need to harness your feminine power, perform at your potential and feel your best.

She has completed several trail and road running races from 10k to 50k distance, placing in the top 10 in her age group at several of them. She has always had a deep love for moving through long distances in the mountains and understands how important this can be to a woman’'s quality of life, sanity, sense of strength and self esteem.

Whether you are battling recurrent sports injuries, have signs and symptoms of hormone imbalance, are managing sports in the context of fertility, family planning or motherhood she would love to chat more to see if 1:1 health coaching is right for you!

What’s included:

  • 12, one-on-one health coaching sessions including a 90 minute initial visit, followed by 45 minute follow up sessions, spread out at intervals customized to your needs and goals.

  • Accountability support and check-ins between sessions via text and email

  • Tools and strategies from evidenced-based research and resources

  • Lab testing and interpretation support

  • Activity data analysis from wearables (Garmin, Apple, Oura Ring, Whoop, Coros, etc) to customize your weekly action steps to what your body needs

  • Access to membership portal with exclusive recipes, videos, bonus blogs and more!

  • Investment: $1800

    • Payment plans available with 3 and 6 month options

    • Financial Assistance: If you feel like this program is right for you and are not in a position to afford it please reach out for a Discovery Call and we can chat through your options. We have a few scholarships available and a ton of resources we’d love to connect you with.

***Interested in run coaching separate from health & hormone coaching? Schedule a discovery call and we can chat about that as well. That page is still being developed.

“We have to start being courageous to lean into the differences that we have and decide collectively that women deserve to thrive in sport and have sport built around them for their norms. We have to stop comparing them to a male standard, stop expecting them to progress like men do, stop erasing the parts of their body that are feminine. We’re scared of women’s bodies and scared of women’s power.”

-Lauren Fleshman, former US women’s 5000m champion

FAQs

What if I don’t have a specific race or goal?

No problem! During your first few sessions we will do some specific work to develop an overall vision for yourself. This vision might be more broad for your life in general or really narrow and focused on one aspect of your health and wellness, you decide! From there we’ll make some short and long term goals and then break those down into even smaller weekly action steps that will bring you closer to that vision.

I’m on birth control, can I still join?

Absolutely! How you decide to manage your reproductive health is for you alone to determine. We can help you find other ways to track and monitor your underlying hormonal health despite not having that consistent or natural menstrual cycle. If it’s in your goals to come off birth control, we can also work together, with your health care provider, to do this safely and effectively.

Will you give me a specific training and diet plan?

This program is client led so there’s no one size fits all approach, protocol or treatment plan. We’ll happily provide you with resources for tasty recipes and rough outlines on how to tailor nutrition to your specific needs. As far as training plans go, if you have an upcoming race you’d like to train for, we can definitely develop a week by week training plan into your program or adapt one you're already using or have used in the past.

Can I get a refund if it doesn’t work for me or something happens and I can’t finish my sessions?

Once you decide join the program and sign the coaching agreement your sessions are non-refundable. However, we understand that life happens and if something comes up and we need to pause and resume sessions at a later date we can most likely accommodate that. Extenuating life circumstances can always be discussed, however there is no guarantee that a refund will be granted. We want you to make an educated and empowered decision to take on this program which is why we always start with a 30 minute complimentary discovery call to make sure it’s a good fit.

What if I identify as trans or non-binary

We celebrate all gender identities and sexual orientations. If you are experiencing issues with hormonal health that is conventionally attributed to the female body in the context of sport (wether you identify as a woman or otherwise) we’d love to hear from you.

What if I already have a performance/training coach?

The more the merrier! We are all about building a robust team of support around each and every woman. If you are already working with a performance coach who is prescribing your training and workouts we can work through and challenges or barriers you are having to accomplishing the workouts they’re prescribing. Our job is to make sure you have the sleep schedule, nutrition, supplements, support systems and recovery strategies in place to maximize your workouts and stay on track. We’ll work on lifestyle and behavioral strategies that will help you get the most out of the plan they have for you.

What if I’m new to endurance sports?

Welcome! If you are new to endurance sports, or sports in general we’d love to help you get off to a good start with a solid foundation. Maybe we need to tackle some underlying health issues that have prevented you from taking on more challenging activities or goals before. Perhaps you’re dealing with chronic fatigue, pelvic pain or something else but have always dreamed of running a marathon, completing a triathlon or doing a long distance hike. We’re here for you!