HOPE HABITS HAPPINESS HEALTH
You are already 100% worthy & powerful, just as you are, right now
Your body, your home.
Your health, your hero journey.
The 4H Method is unlike any other fitness, health, or wellness program you’ve ever heard of or done before...
GUARANTEED.
Read till the end to find out why, & how it could be the exact thing you've been looking for:
from a hero:
"4H is the support structure I wanted but didn’t know could exist. It’s a compassionate approach to something that has always felt hard for me to be compassionate and kind about - my body and my fitness journey."
First,
You are an incredible being in a wonderful human body.
Yes, YOU.
Has food, exercise, or "health" taken up A LOT of your brain energy or emotional space?
Do you wish you could just feel completely FREE & good IN & WITH your body... & it could not be so damn hard?
Would it be HEAVEN for you to actually enjoy fitness & health without, you know… all the drama?
...So you can deeply enjoy your life just being your full self?
You KNOW deep down you absolutely deserve it, & it’s 100% possible for you…
But maybe…
✖️ If you're being really honest with yourself, you’ve struggled way too long (maybe even your whole life) feeling like something is “wrong” with your body,
Like if only your flabby arms were more toned, you'd be ok...
Or if only that little pouch of belly fat could disappear, then you'd feel confident...
(You might even say you love yourself, but if you're being painfully honest, it's a little more love/hate.)
✖️ You’ve gone to extremes with diets or exercise,
constantly trying the newest food hack or being strict with your food choices,
or pushing yourself to PR in your workouts, making sure you don't take too many rest days...
OR doing absolutely no exercise & eating "out of control."
The goal post keeps moving farther away, & it’s a loop of never enough…
✖️ You constantly hear this mean, nagging voice in the back of your mind saying,
“You’re not doing enough exercise"
"I can't believe you eat like that"
“You're not working hard enough... you should do more”
& you're really hard on yourself & your body.
✖️ OR you tell yourself "If I just get to this weight/goal, then I'll finally feel good about myself"
So you keep searching for the next diet, or workout plan, or health hack that will be the solution...
But it's not working, & you're exhausted.
✖️ It feels like such a struggle to find a KIND balance & consistency with exercise & eating long-term, like for years & decades, AND enjoy it...
You might get it for a bit, but then it's hard to maintain, or it feels like pulling teeth.
It’s like you & exercise are frenemies, & your relationship status with food is: “It’s complicated.”
✖️Even reading this, you might be thinking,
"Woah I'm not that extreme... this is for someone else!"
But you still feel anything less than “Ahhh… I really get it! I am having so much fun!” with the way you look, exercise, or eat..
AND...
✖️ You really want to be your happiest, healthiest self & ENJOY life more in your body, through your body, with your body...
But you're not sure exactly what to do, or how...
My friend,
If you felt a "yes" to even one of these points...
Like a little thing lit up inside of you as you were reading...
This is for you...
It's not your fault.
There is nothing wrong with you, or your body.
We live in a culture that has fed us lies around how our bodies should work, how we should look, & what we should be able to do...
Making us believe that we're the problem --not the diets, not the standards, not the workouts-- so we keep trying to fix our bodies.
& it's putting money in the pockets of a select few, & hurting the rest of us.
The global fitness industry is worth $96.7 billion as of 2022 (source: Statistica).
The wellness industry makes up over 3 trillion dollars globally.
Eating disorders grew from 3.4% in 2000 to 7.8% in 2018, globally (source: The American Journal of Clinical Nutrition.
We've never been more obsessed with our bodies, diets, workouts, health hacks, or wellness products.
The truth is though...
You have nothing to fix, earn, improve, or do to make you any more worthy, desirable, or valuable.
Your body is wise & good, right now.
You are a fiercely powerful human being with the ability to create what you want.
AND
You deserve every good thing, just being, right now.
(The 4H Method is all about helping you understand your body so you can work with it to live the life YOU want,
Because, quite frankly, we need you to be your fully expressed self in this world.)
Too good to be true?
It's not.
What if you could...
✔️ Be the healthiest you’ve ever been, like really fit & healthy, inside AND out, in a way that's FUN & empowering? (...& not all about how much you weigh or how you look)
✔️ Have your best energy yet, to live the life YOU want, & do all the things you love?
✔️ Experience deep peace & freedom with food –no guilt, obsession, or confusion?
Like you feel the same about a chocolate sprinkle donut as you do about a chicken avocado salad.
You know how to eat for your body, based on feedback & science, & food becomes an empowering, enjoyable relationship in your life.
✔️ Move your body consistently with confidence & JOY, so you feel like your best self?
Exercise is not so LOADED for you anymore, & you move with pleasure rather than pressure.
You even train like a master:
Like you know how to workout for YOUR body... whether it's a 20 minute strength workout using your bodyweight at home, a much-needed stretch sesh, or an easy walk under green trees...
You know your body & you enjoy movement as a form of care.
✔️ Walk into a room with your head held high, connected & engaged with others, without an ounce of worry about how you look or if your body is ok?
(...even if your ex is in the room, or your biggest crush is there [or both!])
You own your bright self –all of you– from the inside out, & feel better in your body than you ever have before.
Your body becomes a beautiful way for you to experience all life has to offer.
& all of this...
…without exerting tense willpower, working harder, doing MORE MORE MORE…
But actually through allowing, doing less, & having more fun?
What if you could have ALL of that...
Starting with just you & you.
No strict workout program or diet to follow, no gym membership or fancy kitchen equipment to buy...
What if...
WHAT IF!
The ONLY way to your peak health –the ONLY way– was to connect deeply with yourself, first?
& from that connection...
to discover freedom & enoughness,
& create the fitness routine & healthy lifestyle YOU really want,
through super simple practices you can maintain & enjoy, for the rest of your life?
All so you become your happiest, healthiest self?
This is The 4H Method
The 4H Method is unlike any other fitness, health, or wellness program you’ve ever heard of or done before...
GUARANTEED.
It's a revolutionary, unique program based on science, spirituality, a supportive structure, & simple strategies...
So you get the best results you've secretly been wanting this entire time.
How it works:
The 4H Method brings you home into your body,
& supports you in creating your own hero journey through your health…
We start with HOPE:
What's that?
You are 100% worthy & powerful, just as you are, right now.
You practice this truth through one of our most primal & basic yet extremely neglected needs, so you can connect with your deepest self...
You dive into the richness of rest & restoring your body through 6 forms of rest, as a pathway to meet your unwavering worth & unlock your infinite power.
You'll meet yourself in a way you never have before, challenge yourself more than you could in any marathon or detox cleanse, & come through having transformed the rest of your life & health.
Then, we add HABITS:
Why?
If you want to transform your health, you don’t stop with beautiful ideas.
You take those truths & practice them consistently over time, to make them real in your life.
This is why we practice habits.
And, certain habits give you better results: the 4H Method gives you the most important ones for your wellbeing... super simple habits you can do in a few minutes a day that will transform the rest of your life.
In this phase, you reconnect with your body with movement & food in a way you never have before, undoing harmful patterns & rebuilding a deeper relationship with your body.
You'll feel a proud strength in your chest with exercise, & a sweet relief with food... even feel like an ally with both (no matter your starting point).
All this compounds into HAPPINESS:
What does that mean?
You continue with simple habits that take your WHOLE self & life into account, ones that you can keep for the rest of your life...
Daily, weekly, & monthly practices that nourish your health like a gushing waterfall on dry, parched land.
Through this stage, you’ll gain clarity on your own needs, you'll be consistently making positive, healthy choices for yourself, & you'll feel more confident in your body.
You'll better understand your own body, & it will be so natural for you to do good things for it.
You'll add more joy & fulfillment to your life through the things that really matter for your health.
You'll feel confident knowing what it takes, & that you can actually do it long-term.
This all results in true HEALTH:
You create your own healthy hero journey, starting with hope, & continuing with habits, compounding into happiness...
In this stage, we use science & education, spirituality & connection, & simple strategies & tools to support your continual growth & discovery in your health...
So you live the life you want making fitness work FOR YOU, not you work for it.
Once you get to this stage, you’ll gain access to the ultimate health course: comprehensive, research-based education; interactive questions & extra resources; & effective tools & strategies for your mindset, exercise, nutrition, & lifestyle. So you can empower yourself on your own hero journey.
You’ll also get an entire, progressive library of workout programs you can do at home, the gym, outside, your closet --anywhere!-- & anytime (since it's all online).
PLUS you'll get continued support with other heroes.
All this so...
✅ You are emancipated from society’s standards for your body, & free from your own internal critic.
No more giving cred to those lies. You do not exist for the pleasure or approval of others: you exist to ENJOY life & EXPAND into your biggest desires. You recognize when the monster voice’s come up, & you don’t let them win.
✅ You feel empowered in your body & health, knowing not just the what of fitness, but also the why, & how for YOU.
You become in tune with your body, heart, & mind, & uncover the richest parts of life. You move through the world owning your strong body fiercely, existing to carry out YOUR unique wants, for the greater good of everyone.
✅ You have the energy to do what you want, when, where, & with whom you want.
Because you’re in tune with your body, & have the knowledge to make positive choices for your body, you have the focus & drive to spend your energy on the things that really matter to you, with enjoyment & satisfaction.
All along the way, you’ll get expert coaching & group support via messages, calls, & resources.
from a hero:
"4H is a wildly different and much needed breath of fresh air in a world where the loudest voices are too often “shoulds” - I SHOULD run X miles to burn off that donut I ate. I SHOULD start exercising now so I can look stronger/smaller/better by summer. I SHOULD have a certain weight, or shape, or regimen, or rules, and if I don’t, I am somehow worth less.
With her unique background in fitness, nutrition, mindfulness, and holistic human health, Coach Michelle creates a revolutionary journey (spoiler alert, you are the “hero” of that journey, which is pretty epic!). Heroes not only build consistent habits with her guidance, but are empowered to transform their relationship with themselves and their own inherent worth.
A few weeks into 4H, I already notice changes in the way I approach food, workouts, and self-awareness. Michelle’s approach allows space for reflection and compassion, going much deeper than traditional fitness coaching and challenging me to practice my journey from a place of already-abundance."
This is The 4H Method:
HOPE, HABITS, HAPPINESS, HEALTH
How I Know:
How can I make such bold claims?
I've been through my own dark hell in the form of an eating disorder.
I starved myself for years,
before I spent more years of my life bargaining with food & exercise,
in a continuing cycle of sinning & atoning.
I spent years of my life hating my body, afraid to eat around others (let alone admit my hunger), & strenuously exercising to the point of injury & pain.
What I'm sharing with you here is the way I found true health & happiness.
I eat all foods in a nourishing & enjoyable way, I enjoy a variety of exercise without obsession, & I looove my body (finally).
& I practice the 4h method daily.
But it's not just for me...
I started my health & fitness coaching business in 2020. I got certified as a personal trainer & nutritionist, & started helping others in their fitness too.
I even got sucked into the whole "weight loss for money" in business, until I almost lost everything & had to re-discover my own why.
I've rebuilt my business to decenter diet & fitness culture, & make my containers safe places for you to grow in your health, fitness, & life from
already enough.
You learn by doing, not by theorizing:
I've found, in my work with well over 100 clients all around the world, from severe eating disorder to casual dieter, from age 13 to age 80, that The 4h Method contains the golden truths that make the biggest difference for deep health.
As a queer woman of color in a straight, white, male-dominated industry, I'm often overlooked.
But I know my shit.
& I'm always learning more!
The 4H Method is a continuous culmination of decades of trial & error, 10s of thousands of dollars in education, & years of practical application with clients.
& it's GOOD.
Learn more about The 4h Method origin story...
from our heroes:
"I actually like how it’s split, as you don’t feel overwhelmed with too many new tasks at once. Each section really has you thinking about your relationship with this particular area."
"I like that it wasn't 100 changes at once. I really struggled with some life changes all at once, and I get burned out quickly..."
"I'm excited for more to come..."
What you get:
The 4H Method is not a timed program that finishes in 90 days or 6 months, like most other programs; & it’s not centered around reaching one specific goal, like losing x amount of weight. It’s a lifelong place for you to continually connect with yourself & others, practice healthy habits, have fun, & grow.
Here’s all you get when you join:
✔️ Your own home online (an app + membership site) to learn, practice, & connect with your coach & other heroes (away from social media & distraction from ads or external parties) so it's easy to make new discoveries, access support, & stay consistent, wherever you are in the world
✔️ So many resources, lessons, reminders, & opportunities to help your health & fitness flourish, in a nurturing environment
✔️ A sturdy structure in the program with simple, sequential steps to support your growth, so you don't feel overwhelmed, & you actually CRAVE the next steps
✔️ Support & connection with other heroes doing the same things as you so you never feel alone or lost
✔️ Simple daily, weekly, & monthly habits that take little time but will exponentially transform your health practice
✔️ Professional tools & trackers to make fitness easier & more fun, with personal data for feedback, all in one place
✔️ Over 50 video in-depth discovery lessons & accompanying questions & resources that culminate into an ever-growing, comprehensive course on mindset, exercise, nutrition, & lifestyle to create your own healthy hero journey
✔️ An entire library of progressive, balanced, & smart workouts for all levels & goals, that you can do ANYWHERE, anytime. The programs will take you from the basics to mastery level, so you'll grow stronger no matter your starting level (even if you consider yourself an expert or feel totally incompetent with a dumbbell), so you can become your own master trainer.
✔️ Access to new materials & offers for the program while you are a hero so it's never-ending (your investment goes a LIFELONG way!)
✔️ Regular group sessions for connection & support on your rest, movement, eating, & health
✔️ Additional options for 1:1 coaching with your coach, as you need, so you always have access to expert help
The 4h Method is more than just another fitness program that tells you what to eat or how to exercise.
It helps you become more embodied in your own skin, so you bolster your self-trust & build your own healthy practices, with compassionate support & quality information.
It gives you the what & the why & the how, so you can make it work for you, to become your healthiest & fittest YOU.
It's a safe structure & a solid support, that takes your WHOLE self into account...
So you can channel all of your rich worth & power into expressing your unique, dazzling self, & creating the vibrant, healthy life YOU really want.
To realize your highest growth, from a place of already enough.
& yes, no matter who you are, it is possible for you.
Finally COME HOME to your body...
(it's missed you!)
The 4H Method will help you make your body, your home.
Meet & be dazzled by your unfailing worthiness, & your infinite power…
Trust & work WITH your body, no more against it, no longer being “your own worst enemy”…
Rest, & play, & create from your inherent wholeness & your unique essence–not a sense of constantly reaching for more...
Feel comfortable, confident, & enough in your body,
& express your unique self with the world...
No matter how it looks or what it can do, how much you weigh, or what size you wear...
By coming home, to your body.
Your body, your home.
…& discover your unique healthy hero journey.
(Damn, you look good, hero!)
The 4H Method will guide you in creating your own health journey in a more rich & clear way than you've ever experienced before.
From your body, your home…
Create the life you want WITH fitness, not despite it…
Using fitness to enhance & enjoy the life you TRULY desire, not because you have to, but just because it’s fun & YOU WANT TO…
Rather than fitness taking over your life, nagging you to do more, or reminding you with guilt that you’re not doing enough, or stinging you with “something is wrong with me.”
You get to write your OWN hero narrative, one that’s uniquely yours, using fitness & health as tools to empower you & equip you on your most epic, glorious story…
YOU GET TO LIVE THE LIFE YOU WANT, & ENJOY IT!
Discover how to empower yourself with exercise, & feel like a mighty, wise, unstoppable force in your training…
…without needing a group or trainer to tell you what to do...
...without needing to run x miles or workout x minutes in order to feel like it's enough.
Move with confidence & joy, trusting your body & treating it with care...
Get the knowledge & education you've been missing to make smart choices in your training, for your present & future selves.
Discover how to feel at peace & feel freedom with all foods, & how to eat to nourish & enhance the life you want to live…
…without needing a diet or meal plan to tell you how to eat...
...without needing rules or numbers, but learning to trust your body.
Eat free from guilt, worry, restriction, or recklessness...
Discover the scientific principles & knowledge of nutrition you were never given,
So eating feels GOOD, & you have the energy to do all the things you love, with the people you love...
Discover the inner shifts, expert knowledge, & simple ways to make fitness work FOR you –your desires, your values... YOUR LIFE.
& feel better than you have before, inside & out.
Your health, your hero journey.
from a hero:
"I like the group calls, I think they’re great. It’s a good opportunity for people to share and reflect in a non-judgemental space."
Join a community for life.
You won't be doing this alone.
Healing & growth need belonging & connection with others to flourish.
When you join The 4h Method, you become a healthy hero, & join the hero huddle.
You'll have your coach to provide compassionate & expert support each step of the way. & you'll be with other heroes, going through the same structure as you.
You'll be able to connect & share with other heroes.
You can encourage each other & ask questions.
You'll have the opportunity to create deep relationships for life.
No matter where you are in the world, you'll have a solid support system.
from a hero:
"I want everyone to hear about 4H. I think it’s so so so valuable, and it’s been really helpful for me, even in ways I didn’t anticipate (like supporting me through realizing that I hold a lot of unneeded expectations around movement)...
The phases of 4H have been really clear so far, and I really like the videos/supporting documents interspersed in my schedule. I feel like for both rest and my something, I’ve started doing them as part of the program, and then a week or two into doing them, something “clicks” where I give myself space for feelings that come up around doing them, maybe feelings I hadn’t recognized before. It’s nice to have both the supporting structure and the time (a full month for each) to do that in a safe way. I’m looking forward to the rest of the program as well...
I feel like soooo many people would become more powerful through 4H, just by virtue of existing in a world where certain appearances and movements are “better.” I’ve been able to recognize ways that those beliefs have shaped me, and I’ve grown stronger in a way that I want and love with the structure and support of the program 🩶"
You already have everything you need,
right now.
Nothing is lacking.
You don’t need another thing to fix, or figure out, or fight in order to be enough.
Heck, you don't even need to buy one more thing (including this) to finally be complete.
You are already whole in this moment.
Then why join The 4H Method?
Because deep down, you long for more... Not just a toner body, or a lower weight, or better health scores.
You long to GROW & EXPAND: connection, purpose, presence, satisfaction, deep peace, joy, freedom.
Knowing you are worthy, already, & leading a powerful life that you may be at times too afraid to admit wanting.
This is your invitation to discover more of who you already are, & who you will become...
Because The 4H Method is not about filling in something you lack.
It’s about helping you unlock & channel the worth & power you already ARE, & discovering your deepest desires. HOPE.
It’s about giving you the safety, steps, strategies, structure, & support to make it real in your daily life. HABITS.
So you can enjoy your whole life, & fulfill the life you long for. HAPPINESS.
& express your unique self with freedom, empowerment, & energy. HEALTH.
The 4H Method supports you in accessing & using what you already have.
It gives you the education, steps, support, & tools to make it REAL in YOUR life.
All so you feel completely at home, safe & secure, in your worthy body, so you can express your brightest self...
So you make your health your own powerful hero journey, the story that you write for your highest good, to enjoy the life you REALLY want to the max…
Using fitness as tools to empower you, not harm you...
So make REAL, sustainable progress in your fitness, in a healthy, enjoyable way.
Get off the merry-go-round of never-enough once & for all.
Stop the battle with your body, food, & exercise.
Tell the monster voices to fuck off, now & forever.
Join the revolution to ENJOY your healthiest life, BEING your realest self.
You are an incredible being in a wonderful human body,
...even if it doesn't always feel that way.
Yes, YOU.
& you deserve every good thing, just being, right now.
You have the power to create the life you want,
working with your body.
your body, your home.
your health, your hero journey...
Want to make it real for YOU?
It is absolutely 100% possible for you.
Only YOU can decide for yourself:
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