Courses from Rushlow Wellness

12 Week Healthy Living Plan

This course provides weekly coaching with a focus on diet, nutrition, exercise, meditation, and yoga.  We will use the state-of-the-art app, CoachConnect for tracking and reviewing what, how, and when you are eating, as well as support you in making different choices that will help you achieve your nutrition and lifestyle goals. This plan will help you understand your unique bio-individuality and allow you to recognize how foods affect your body. Each week, you will receive tools that support your physical, mental, spiritual, and emotional health via the CoachConnect app and the online course.


My approach:

It’s all about assessing, tracking, and modifying. We will unpack your mood and food connection, how you respond to certain stressors, the crux of your relationship to food and exercise, and the big picture of what you would like to achieve in our time together.

Couch to 5K in 10 Weeks

My ‘Couch to 5k’ training plan is one of my most popular, signature programs. The ‘Couch to 5k’ program is meant to ease you into being able to complete a 5k in 10 weeks.

Each week you will cover a training plan that is designed to slowly increase as you gain strength, endurance, and muscle memory.

Why only a week at a time?

This is intentional. For you to get the most from the plan, you need to stay present and focus on the now. Not the future or the past. Right now, one week, this moment of the plan. We also don’t want you to get overwhelmed with what you think is coming.

Spoiler alert: in 10 weeks you will run/jog/walk a 5k (3.2 miles) all at one time. That’s the finish line, the goal, the destination.

This training plan will get you to that point in a way that is safe and healthy for you and your body. So no need to over exert yourself and cause injury.

Remember to consult your doctor whenever starting a new exercise program and listen to your body. You are responsible for your own health and wellness, not Rushlow Wellness LLC.