A monthly coaching program that helps you transform your relationship with food, fitness & your body.
The research shows again and again that focusing on behaviors has the biggest long-term impact on your health, wellness, & overall well-being. What most of us have been taught is backward (& doesn’t work). Instead of having to eat & exercise “perfectly” in order to change our body (which has been shown to fail 95% of the time), this program is about celebrating YOU exactly as you are & where you are in your journey. From this foundation of self-love, we can focus on implementing healthy patterns that nurture your body & help you feel your best (because you deserve that!).
The Joyful Transformation program is for people who are ready to ditch diet culture but want professional support in implementing health-promoting behaviors & mindsets so that they can thrive. We focus on health in a well-rounded and fun way that will leave you feeling excited & empowered.
About the Program
Our Program has 4 simple wellness focuses:
Joyful Movement
Gentle Nutrition & Intuitive Eating
Health Promoting Habits
Powerful Mindset Shifts
“Success is the product of daily habits—not once-in-a-lifetime transformations.”
Let's take a closer look at each Focus:
JOyful Movement
Our #1 rule when it comes to exercise: Do what brings you JOY!
Jen & Melissa are both seasoned fitness coaches & certified personal trainers so this is kind of our jam ;)
Each week we’ll provide a new workout that you can do at your convenience, whenever, wherever. These workouts are designed to improve functional strength, flexibility & an overall sense of well-being and empowerment. Each workout is about 30 minutes (or less) and can be done at home or the gym with minimal equipment.
These body-neutral workouts are meant to be a fun way to implement (or supplement) an effective workout in a short about of time (while also reducing decision fatigue!).
Whether you are just starting out or an avid exerciser, the weekly workout is a great way to add a bit more joyful movement into your week to help you feel strong, empowered & proud.
Gentle Nutrition & Intuitive Eating
Food is love!
We eat to nourish our bodies as an act of self-care.
Instead of focusing on what we shouldn't eat the Joyful Transformation program is all about celebrating nourishing foods that love us back AND foods that bring us joy.
Each month we’ll have a simple nutrition focus based on the Intuitive Eating Principles as well as Melissa’s Nourish, Balance, Satisfy method.
These will be simple tweaks or add-ins that will help you partner with your body to balance blood sugar, increase your energy & feel satisfied all while learning to tune into your own interoceptive awareness (your superpower!).
We’ll share some of our favorite nourishing recipes and meal ideas as well as resources, tips, & tools that can make it all easier.
No big overhauls, no elimination, no counting, no extremes. What we have learned over the years is that it often only takes a few tweaks to feel calmer, more energetic, and more in control of our relationship with food.
Health promoting Habits
partner with your body.
Partnering with our bodies is about figuring out what we need from a broader perspective. There are many other habits, beyond movement & nutrition, that can make a big impact on our health. We call these foundation habits because without them the other habits become more challenging & hard to stick to.
Each month we’ll have a simple habit focus to help you connect to and take care of your body on a deeper level.
These will include things such as stress reduction, getting adequate sleep & making sure you are recovering properly. It can be as simple as eating slower (so good for gut health), spending 5 minutes a day to meditate or pray (calm the nervous system), or replacing negative thoughts with more positive ones (works miracles!).
Ultimately it’s about listening to your body and making the tweaks needed to help it feel it’s best!
powerful Mindset Shifts
“What you stay focused on will grow.”
― Roy T. Bennett
The diet culture & hustle mindset is strong & prevalent in our culture! Yes, individual mindset is important, but we also need the counter-narrative to help us stay on track when it comes to truly healing our relationship with food, movement & our body. Mindset is about examining our beliefs, challenging the status quo & having the courage to forge our own path to true health.
Meet Your Coaches
Jen Raby
I have been an active fitness trainer for the past ten years, entering the industry first as an indoor cycling instructor, soon becoming a personal trainer at a large fitness chain, and eventually starting my own one-on-one personal training business. Over the years, I have seen how a purely results-driven process rarely addresses the individual clients’ needs, nor does it promote longevity of movement. So I made the decision to anchor myself in an anti-diet, pro-longevity approach to training - both in my business, and as an avid runner - that emphasizes safety and a strong mind-body connection, ensuring joyful movement for years, even decades to come.
Melissa Adrian
I am a certified personal trainer, nutrition coach & intuitive eating counselor who has been in the wellness industry for 20 years. I spent 10 years as a college instructor teaching Personal Training & nutrition to other students pursuing a career in the fitness industry. After recognizing the harms of the traditional diet/exercise/weight loss models, both in myself & my clients, I made a shift toward Intuitive Eating found an incredible amount of freedom & joy with this method. In March of 2022 I become a Certified Intuitive Eating Counselor. My passion is helping clients get started on a path to true health in a way that is intuitive, fun & effective.
Add more JOY to your life as you move towards a healthier relationship with food, fitness, body & mind.
The Joyful Transformation program is a safe space, a reprieve from the constant bombardment of the diet culture rules & language that make you feel as if you are never doing enough or that you are only judged by the external results. We go beyond diet, exercise & weight loss & instead focus on health from a whole-person perspective. We will focus on connecting to, nourishing & honoring our bodies.
Our goal is to create a safe space for people of all body shapes and sizes to learn & explore what authentic health means for them. We reject Diet Culture, weight loss at all costs, a one-size-fits-all approach & exercise as punishment. We believe in Inclusivity, Health at Every Size, Body Neutrality, Intuitive Eating & Joyful Movement.
Along with a community of like-minded people, we will celebrate all the goodness that you are & that you do each day.
Q & A
Q: What is included in the membership?
A: Your membership includes:
In group coaching & access to Jen & Mel through various modalities (email, Slack, FB group)
Bi-monthly LIVE Coaching calls with Jen & Mel (through Zoom & the FB Group - recorded for those who cannot attend). This will include a Q & A session.
A new workout every week (4 per month), includes a full length video + easy to access workout card, with modifications & variations for different fitness levels
A private community for members only
Lots of resources - worksheets, calendars, recipes, books/podcast recommendations & more
Q: How do I access the workouts, information & community?
A: Once signed up you’ll get access to all the materials through the Member’s Corner on our website. This is a special section for members of the Joyful Transformation program only.
Q: What is the cost?
A: $19 per month or $45 every 3 months. You can cancel your subscription at any time.
Q: What do I need?
A: Some workouts will require simple equipment like dumbbells or bands and household items like a chair or step. Otherwise, just a few minutes per day to do your workout & take a bit of time for yourself.
Other questions? Feel free to email us at Melissa@melissaadrian.com or schedule a free consultation to make sure the Joyful Transformation Program is a good fit for you.