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.
You are an incredible being in a 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 good IN & ABOUT & WITH your body & health... & it could not be so damn hard?
Like, 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...
But the goal post keeps moving, & 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 in a positive, sustainable way that you can ENJOY for rest of your life
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.
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 2020 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?
✔️ 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, letting go, & doing less?
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 ease & freedom,
to create the fitness routine & healthy lifestyle YOU really want,
all 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 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, 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, 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, which gives you the results you want.
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.
We first get into exercise & eating in a way you never have before, making your own body the authority.
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?
We 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 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 happiness...
We use science, spirituality, & simple strategies to support your continual growth & discovery...
So you live the life you want THROUGH fitness, not despite it.
Once you get to this stage, you’ll gain access to a plethora of education & strategies on mindset, exercise, nutrition, & a healthy lifestyle that you can cater to your own needs & goals.
You’ll also get an entire, ever-growing library of workout programs you can do at home, the gym, outside, your closet --anywhere!-- & anytime (since it's all online).
The programs will take you from the basics to mastery level, based on science, so you'll grow stronger no matter your starting level (even if you consider yourself an expert or feel totally incompetent with a dumbbell.)
It's meant to help you become your own master trainer.
PLUS you'll get continued group & individual 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 feel empowered in your body & health, knowing not just the what of fitness, but also the why, & how for YOU.
How cool is that?!
✅ You have the energy to do what you want, when, where, & with whom you want.
So you can go ENJOY your life to the fullest!
All along the way, you’ll get expert personal coaching & group support via messages, calls, & resources.
This is The 4H Method:
HOPE, HABITS, HAPPINESS, HEALTH
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."
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.
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 these are the principles that make the biggest difference.
As a queer woman of color in a straight, white, male-dominated industry, I'm often overlooked.
But I know my shit, in both beautiful words & in messy action.
& I'm always learning more!
The 4H Method is a culmination of decades of trial & error, 10s of thousands of dollars in education, & nearly half a decade of practical application with clients.
It's meant to help you not only feel at home in your body, but from there to take action by applying knowledge to your life, making you the creator of your own health journey.
& it works.
Learn more about The 4h Method story...
What you get:
✔️ Your own home online (an app + membership site) to learn, practice, & connect with your coach (a personal trainer & certified nutritionist who's dedicated her life to this work) & other heroes (away from social media & distraction from ads or external parties) so it's easy to make new discoveries, access immediate support, & stay consistent, wherever you are in the world
✔️ So many resources, lessons, reminders, along with encouragement & communication with your coach in your online home so you actually grow in your health, in a safe environment
✔️ Support with accountability (your activity will be visible to your coach & you can message your coach regularly) & 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 “dig deeper” docs that culminate into a year+ long course on mindset, exercise, nutrition, & lifestyle to create your own healthy hero journey
✔️ A library of progressive, balanced, & smart workouts for all levels & goals, that you can do ANYWHERE, anytime
✔️ Access to new materials & offers for the program while you are a hero so it's never-ending (your investment goes a LONG way!)
✔️ Regular group calls & workouts for connection & support on your 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 gives you the why & the how, so you can make it work for 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.
& 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 –not a sense of constantly reaching for more...
Feel comfortable, confident, & safe in your body...
By coming home, to your body.
Your body, your home.
Become the expert of your own body & health.
(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 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…
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.
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 in a way that fuels 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 how to make fitness work FOR you --your goals, your desires,
your values...
YOUR LIFE.
Your health, your hero journey.
Join a community for life.
You won't be doing this alone.
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.
No matter where you are in the world, you'll have a solid support system.
You'll be able to connect & share with other heroes.
You can encourage each other & ask questions.
You'll have the opportunity to create life-changing relationships for life.
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 work on, fix, or figure out in order to be enough. Your health doesn’t have to be an endless chase for more, more, more.
You are already whole, in this moment.
Then why join The 4H Method?
It supports you in accessing & using what you already have, & 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 beautiful body, so you can express your brightest self...
So you make your health your own 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...
Make REAL, sustainable progress 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.
You are an incredible being in a 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, if you're willing to act, even if you don't feel completely ready.
Only YOU can decide for yourself:
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