The Programme
Next cohort opens Monday 1 February 2027.
Learn what works. Live what works. Love who you are in this season.
Empowered Wellness is not a diet. It is a structured, supported path through the five things that actually change in midlife: how you eat, how you move, how you handle stress, how you rest and how you see yourself.
What you will leave with
This programme is built to give you results you can measure and the skills to keep them.
Measurable change
Your weight, waist, strength, energy and sleep, rescored in Week 10 against your own Week 1 baseline.
Strength you can feel
A strength routine you can do on your own, with a marker that shows how far it has come.
A way of eating that works
Nutrition built around your body and your life, protein first, with no restriction.
Understanding of your own body
What drives your hunger, energy, stress and sleep, learned from your own patterns.
Tools you keep
Your Plate Blueprint, Stop Pause Choose, Real Life Toolkit, reset plan and 90 day plan.
Confidence to carry it forward
A week already lived on your own plan, and evidence of every promise you kept to yourself.
How it becomes yours
- ·It starts with you. Week 1 is your personal baseline. You notice your own routine before anything changes.
- ·It adjusts to you. Every week, your one to one call uses what you have noticed to shape your next steps.
- ·It fits how you like to work. Choose the track that suits you after Week 1, with the option to switch after Week 3.
- ·It answers your questions. Alongside our four expert guest sessions, we invite speakers on the topics the group asks for.
The three phases
Phase 1
Reset and Awareness
Weeks 1 to 3
Week 1 is your personal baseline. From Week 2, you post your meals, hydration and one daily win, and movement is introduced gently. This is where the groundwork is laid and where you get the most support.
Phase 2
Build and Strengthen
Weeks 4 to 6
Movement builds into strength training. Daily posting continues through Week 4, then moves to three times a week in Weeks 5 and 6.
Phase 3
Integrate and Sustain
Weeks 7 to 10
Each week gives you a practical skill, a tool you keep and something you can show: handling real life eating, adjusting when progress slows, and running a full week on your own plan. Your weekly group session and one to one call continue, and WhatsApp support moves to as needed.
The accountability structure is designed to taper on purpose. You start with daily support and finish able to carry this forward on your own.
The five pillars
Nourish
Protein is the hero macro nutrient in every meal. Choose your protein and build your plate around it with smart carbs, fibre and real food, no restriction.
Move
Build strength and move with intention. Muscle is your metabolic and fat burning engine in midlife.
Regulate
Understand how chronic stress and cortisol drive belly fat, disrupted sleep and cravings, and build real tools to respond to stress instead of being run by it.
Restore
Treat sleep and recovery as non negotiable. Energy is built by restoring, not pushing.
Reclaim
Rebuild your mindset, your self trust and your identity as a woman who shows up for herself.
The 10 weeks at a glance
| Week | Focus | Pillars |
|---|---|---|
| 1 | Your personal baseline | All five pillars |
| 2 | Building your plate and gut health | Nourish, Move, Reclaim |
| 3 | Stress, sleep and emotional eating. Phase 1 milestoneGuest session: Food relationship coach | Regulate, Restore, Move |
| 4 | Lifting for longevityGuest session: Strength and hormone coach | Move, Nourish |
| 5 | Consistency and daily movement | Move, Reclaim |
| 6 | Calming your stress response and shifting from "I cannot" to "I choose". Phase 2 milestone | Reclaim, Regulate, Nourish |
| 7 | Real life eating | Nourish, Reclaim |
| 8 | When progress slowsGuest session: Clinical psychologist | Nourish, Restore, Reclaim |
| 9 | Running it yourselfGuest session: Mindset coach | Move, all five pillars |
| 10 | Measure, celebrate, continue. Graduation | All five pillars |
Notice how often Reclaim appears. Mindset work is not something we get to once the food and movement are sorted. It runs alongside everything, from Week 1 to graduation.
How it works
Format
Weekly live group sessions on Google Meet, plus one to one video or voice calls, supported by daily WhatsApp check ins.
Frequency
Your live group session on Google Meet (60 minutes) and your one to one call (30 minutes) run every week for all 10 weeks. WhatsApp support is daily in Phase 1 and tapers to as needed by Phase 3.
Weekly time commitment
About 1.5 to 2 hours in calls, a 60 minute group session plus a 30 minute one to one, plus roughly 20 minutes a day for WhatsApp engagement early on.
Structure
Delivered as a cohort with a shared start date. One to one coaching is available for anyone who prefers individual support over the group format.
WhatsApp Group
Your daily connection to the programme. Messages, voice notes and short videos every day in Phase 1, three times a week in Phase 2, and as needed in Phase 3, with a weekly reflection.
Friday Coaching Calls
Live group coaching every Friday, all 10 weeks. Teaching, open conversation and real coaching from your actual week.
Meal Posting
From Week 2, you post breakfast, lunch and dinner each day through Phase 1 and Week 4, so we can spot gaps and personalise your guidance.
Daily Wins
One win posted every day. It trains your mind to see the good, the beautiful, what is working.
Community
A group of women navigating the same season of life, holding each other accountable with kindness, not judgement.
Built In Challenges
Layered throughout the 10 weeks are focused, pillar based challenges, sugar free stretches, hydration streaks, movement counts, digital detoxes, gratitude practices, timed to match exactly what each week is building. They give you something concrete and measurable to hold onto, alongside the coaching and community.
You will not find the full list anywhere else. It is one of the things that makes the 10 weeks different from simply reading about the five pillars.
Investment
One price, two ways to follow it.
KES 40,000 for the full 10 weeks.
The price is the same for Empowered Flex and Empowered Track. You can pay in full or in two instalments, and we will walk you through the details on WhatsApp.
What is included
Coaching and support
- A weekly 60 minute live group coaching session with me on Google Meet
- A weekly one to one call with me, for all 10 weeks
- Coaching insights on WhatsApp, daily in the first phase, to keep you focused and accountable
- A circle of women in the same season of life, encouraging each other
Learning and guidance
- Guided modules across the five pillars of the 5R Reset
- The science behind every change, explained in simple terms
- Meal guides and recipes that support your hormones
- Strength training exercises and programmes, introduced gently and built up over the weeks
Tools and bonuses
- Practical tools that make healthy choices easier every day
- Mindset audio guides
- A toolkit for managing cravings
- Expert guest sessions with a food relationship coach, a strength and hormone coach, a clinical psychologist and a mindset coach, plus speakers on topics the group asks for
Choose your track
One programme. Two structures. Same result.
Empowered Wellness is delivered through two tracks: Empowered Flex and Empowered Track. Everything above, the five pillars, the three phases, the weekly rhythm, applies to both. How you move through each day is where the two tracks differ.
Empowered Track
A full plan, laid out day by day. Nothing to plan, nothing to build, just follow.
Explore Track →Empowered Flex
The same structure, but you build each day within it, choosing from daily targets and a movement guide.
Explore Flex →You are not choosing how much effort to put in. Both tracks ask the same of you. You are choosing the structure that matches who you are, because a plan only works if it fits how you're wired.
Not sure which fits? Start with Track if being told what to do brings relief. Start with Flex if being told what to do makes you want to push back.
Ready to see if this is the right 10 weeks for you?
Have a question? Message me on WhatsApp and we can talk it through.