Mindful Habits, Mindful Movement, and Mindful Eating to

get in the best shape of your life after 40

One-on-one coaching to address the root causes of why women give up when they decide to get in shape for visible results within 3 months guaranteed!

✔️Are you tired of making a commitment to get in shape but it seems life always gets in the way?

✔️Would you like to use yoga to get strong and flexible but don’t know where to start?

✔️Do you want personalized help and coaching because you need more accountability?

✔️Do you wish you could improve your eating and lifestyle habits but need some guidance?

If you are like most other women I see, you have probably tried to get in shape multiple times before. You start with good intentions but give up before creating any real change in your body and your life.

It’s not your fault! 

Most people think they need to be more disciplined to stick to their workout routines, but the issue is more complex. You need to address the root cause of why you have given up in the past. It usually boils down to  a combination of these three things:

  1. Not seeing results.
  2. Not understanding how to create new habits.
  3. Not enjoying the journey.

What happens when you fail to address these causes? You keep repeating the same cycle over and over again!

That’s why I created my 3-Month Mind/Body Transformation. I was tired of seeing women struggle and wanted to offer a solution that would create results from the inside out. A program designed to provide all the tools necessary to get in the best shape of your life without lifting weights or suffering through HIIT routines. My coaching package encompasses three key elements of a complete lifestyle makeover:

  1. Mindful Movement
  2. Mindful Habits
  3. Mindful Eating

For the mindful movement component, you will pick the workout calendar best suited to achieve your goals each month. My follow-along routines require 30 minutes a day or less.

These routines will enable you to get strong and flexible strategically in a way that’s doable but challenging enough to be fun:

  • In month one, we will improve your flexibility and core strength through simple and quick yoga drills.
  • In month two, we will kick up your overall strength and flexibility up a notch using a combination of more advanced yoga drills and simple yoga vinyasa flows (as a founding member, you will inspire the creation of phase 2 and phase 3 workouts).
  • In month three, we will focus on vinyasa flows that will take your strength and flexibility training to the next level as you learn to feel the poses in your body mindfully.

When I did HIIT and lifted dumbbells, I did not enjoy my workouts, but I thought that’s what I had to do to get fit. Now, I love my yoga routines! I love the way they make me look and feel! I fit in my clothes better, I look more athletic, and I can do cool things like the splits. Not only yoga works, but I enjoy showing up. It is fun and rewarding.

In the mindful eating component, we go over the principles of eating mindfully and provide easy meal blueprints, meal plans, and grocery shopping lists.

For your mindful habits,  we go over step-by-step action plans to create new patterns and replace bad ones. The mindful habits component is divided in five comprehensive modules that include PDFs, worksheets, and video presentations to guide you and provide basic skills before our coaching calls.

Our coaching call will address any gaps you may find after going through all the resources you will find on your coaching platform.

All the tools for you mind/body transformation in one place!

No more wasting time! Within the next 3 months, I will help you transform your life!

here's what to expect over the next 3 months:

  • Workout Calendars and Videos: The Fastest and Most Rewarding Way to Transform Your Body With Yoga (Phase 1)
  • How to Eat Mindfully Without Breaking the Bank or Spending Hours in the Kitchen
  • The Truth About Creating Habits That Will Change Your Life
  • How to Create Time for Healthy Habits
  • Why Flexibility Matters to Improve Your Body Composition
  • The Secret to Becoming a Stretching Addict
  • Steps to Implementing Mindful Eating

Plus, a one-on-one onboarding call.

  • Workout Calendars and Videos: The Fastest and Most Rewarding Way to Transform Your Body With Yoga (Phase 2)
  • How to Practice Breathwork to Reduce Stress
  • Guide to Healing Trauma With Yoga
  • Mindful Supplements and Food Habits to Support Your Overall Health
  • How to Use Bodyweight Workouts to Tone Your Whole Body
  • How to Rewire Your Brain With a Growth Mindset
  • The Easiest Way to Improve Your Mindset Using Mindful Habits

Plus, a midway one-on-one coaching call.

  • Workout Calendars and Videos: The Fastest and Most Rewarding Way to Transform Your Body With Yoga (Phase 3)
  • The Key to Using Vinyasa Flows to Get Even Stronger and More Flexible
  • How to Refine Your Morning and Evening Routines so That You Can Always Achieve Your Goals
  • 7 Life Lessons From Your Yoga Mat That Will Change Your Life

Plus, a last one-on-one coaching call.

What Experts Didn’t Tell You About Your Hormonal Health

what others are saying

I’m a family doctor in Portland, Oregon, and I LOVE Sylvie’s recommendations for women. I pride myself on practicing highly personalized medicine without one-size-fits-all solutions because that’s the only way that works! Sylvie’s unique approach fits with that method. 


Thank you I am looking forward to this. I’ve always done weights and cardio, but at this stage in my life, and watching you do your routine, it looks so peaceful and elegant. Not quite sure how to explain it, but I love seeing your progress over the years.


Thank you Sylvie!! I have been watching your journey for a while and have learned sooo much from you. ! got so excited when I found out you created a new flexibility program and bout right away and also started as soon as I bought it(last week). And also put in my calendar that in one year I will be able to do the split!!

I really appreciate what you do for us women!


You know that building muscles is essential for women over 40, but did you know you don’t need to lift weights to build muscles?

A review of more than 28 studies showed that overall, untrained and recreational lifters who could do more than 15 reps experienced similar muscle gains as those who couldn’t do 10 reps. Bodyweight yoga routines yield results! The key is to have a strategic plan so that you can follow the quickest and most effective roadmap to the body you only ever dreamed of.

How would it feel to stop wasting your valuable time with workouts that you hate and that don’t give you visible results? What if you didn’t have to randomly search YouTube for routines that end up boring you or being too difficult to follow? What if you didn’t have to attend yoga classes and follow a routine that isn’t quite right for YOU? What if, three months from now, you could notice more definition in your waist, arms, and shoulders on top of being more flexible, limber, and energized?

What if a year from now, you could look back and be proud of what you accomplished??

How much longer are you willing to wait to keep your promises to yourself?

Forget about dieting and feeling miserable to get the body you want. Instead, learn to rewire your brain so that doing the things that benefit you becomes second nature. Watch your body change as you receive personalized help and guidance. Learn to make your body work for you, not the other way around!

That’s exactly what you will get from my 3-Month Mind/Body  Transformation.

Many women will invest $5,000 in their transformation so that they can get off the struggle bus and finally receive the help they need through personalized coaching.

Because you know what? Having someone who’s been there done that to lead you along the way while keeping you accountable is priceless!

Today, you can receive the help you need AND save money because I am offering this program for the first time ever. As a founding member, you will receive lifetime access and benefit from any improvement I make to the program for years to come without paying the full price.

let's recap!

When you enroll in the 3-Month Yoga Transformation Coaching Solution, you get access to:

Three months of Personalized Online Video Yoga Routines

Each month, you will receive at least six follow-along yoga routines designed to yield visible results within 3 months guaranteed! Take all the guesswork out of your fitness plan immediately as you use one of my training calendars to decide which videos to use.

One-on-One Coaching Calls

Receive personal access to me via our three one-on-one coaching calls during the 3-month program. Your one-on-one coaching calls are meant to accompany you and meet any specific needs that may come up. We can discuss topics like assessing your habit goals, creating time for good habits, prioritizing your habits, and using your habits to improve your mindset.

Monthly workout Calendars

The program comes with two different workout calendars for each month. The calendars use the video routines in the program but in different ways depending on your goals. Plus, during your onboarding call, we may determine to personalize your workout calendars even further so that we can ensure you reach your fitness goals as efficiently as possible.

10 weeks of meal plans and grocery shopping lists

You have an unlimited of clean eating meal options with 10-weeks of vegan and omnivore meal plans, recipes, and grocery shopping lists. You can customize your mindful eating further by using my Meal Blueprints.

Prerecorded Coaching Sessions

As you prepare for our group coaching calls, learn the basics of creating habits that support your health goals step-by-step with concise prerecorded PowerPoint presentations, worksheets, guides and handouts.

How to Become a Stretching Addict Guide

One thing I learned over my years of helping women reach their health goals is that creating beneficial health habits is a lot easier when the habit yields clear results and is enjoyable. This guide helps you achieve both. It teaches you how to stretch most efficiently using my video routines and how to make your stretching sessions as enjoyable as possible.

Healing Trauma With Yoga Guide

Yoga is a powerfult tool to increase your strength, flexibility, endurance, balance, and tone your body. But it is so much more than that. That's why the whole program aims to use the habit of yoga to change your life in many ways. For example, yoga can teach mindfulness and help heal past trauma. This guide is serves as a starting point.

Mindful Eating Training and Handouts

Mindful eating is an essential pillar to improve your overall health and well-being. In the mindful eating presentation, you will learn how to implement mindful eating practices gradually so that you can learn to listen to your bodies cues and draw the most nourishment from your food possible.


One-time payment for lifetime access to the program


Three monthly payments for lifetime access to the program

get started!

strong and flexible after 40

One-Time Payment


Three Montly Payments


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And...as a bonus!

And when you join today, you’ll get access to this useful bonus:

Train your habits and Mindset for hormonal health

A workshop and handouts about what experts won't tell you about your habits and your hormonal health


I guarantee you will notice visible results in your strength and flexibility within 3 months or your money back.

To make this offer a no-brainer, I will even give you a full refund within 30 days of purchase if you decide the program isn’t for you, no questions asked. Or, if you don’t get visible results in strength and flexibility after three months, as I promised, you also get your money back.

You have a choice!

You can continue doing what you have been doing, start another fitness program with the best intentions, and give up before seeing any results OR invest in yourself so you can get a personal coach that will help you rewire your brain and train your body most effectively.

Where do you want to be next year?

In case you are still wondering, "Is this form me?"

This Mind/Body Transformation Coaching Package is for you if:

✔️You are a woman over 40 who finally decided to put yourself first. You are determined to be in the best shape of your life. You would like to increase your strength, body composition, endurance, balance, and flexibility while becoming mindful of your habits.

✔️You want a fitness program that doesn’t involve jumping around and lifting weights but still yields major results in how your body looks.

✔️You want workouts under 30 minutes a day because you don’t know if you can be consistent with anything longer.

✔️You have tried to get in shape before, but your failed attempts have made you skeptical that you can even achieve your fitness goals.

✔️You have tried to get in shape before, but your failed attempts have made you skeptical that you can even achieve your fitness goals.

✔️You are tired of cookie-cutter approaches and are looking for something more personalized so that you can get results fast.

✔️You want to become mindful of your habits to make lasting changes that will empower you to achieve any future goal.

✔️You are curious about mindful eating because you want to nourish your body optimally but are tired of complicated meal plans that require you to spend hours in the kitchen and tons of money at the grocery store.

✔️You want to exercise in a way that makes you feel amazing about your workouts because they are challenging without making you feel like you want to die.

✔️You want to use mindful movement to transform your body composition and feel proud and amazed about what you can learn and accomplish, even after 40!

This Mind/Body Transformation Coaching Package is NOT for you if:

🚫You have not decided to stop making excuses and are not ready to put your health first.

🚫You are not determined to instill new habits for lifelong changes.

🚫You don’t want to learn from a coach and be part of a group of women in a similar situation as you.

🚫You already do yoga daily and can do intermediate poses like the Wheel pose, Bird of Paradise, and King Pigeon.

🚫You are not interested in using mindful habits, mindful eating, and mindful movement to lead a meaningful life that supports your lifelong goals.

Now that you know to which group you belong, maybe you still have some questions. Here are some frequently asked questions:


Most frequent questions and answers

Yes, you can. As a woman, I tend to appeal to women. However, I have coached men and don’t exclude men from my programs.

It is a 3-month program, and you will need to invest about 30 minutes daily into the program. The workouts are less than 30 minutes long, and each month, you will need to allot some time for watching the training video on mindful habits and attending one-hour coaching calls. 

Although I include 10-week whole-food omnivore and vegetarian meal plans and grocery shopping lists in the program, my goal is to teach you to create your own quick whole-food meals using my meal planning blueprints.

Each month, you receive the mindful habits guides accompanied by a video presentation and worksheets so that you can learn to choose your habits mindfully. Your current life is the sum of your habits. You do not rise to the level of your goals; you fall to the level of your system. This system is the collection of your habits. If there is a gap between your goals and your system, the system always wins. The materials in the Mindful Habits pillar will enable you to create a system that works for you. They will be the foundation of our coaching calls.

If find there are two types of people who don’t like yoga:

1- Those who think yoga is just about moving slowly and stretching.

2- Those who would rather lift weights at the gym.

If you are a woman over 40 asking this question, you are likely in the first group, and I am telling you, you will learn to love yoga! I know because I was like you until I discovered how to make yoga challenging and fun! I became so passionate about it that I traded in my NASM fitness trainer certification to become a 500-Hour Certified Yoga Instructor. The Mindful Movement pillar is all about helping you discover this exciting and challenging side of yoga so that you can love moving your body. As you follow video routines included in the program, you will see your abs get tight, your shoulders and arms become more defined, your legs stronger, and your whole body more flexible. That is the magic of yoga!

Nope! I do offer some recommendations for those who want supplements, but nothing is required beyond whole foods.

This coaching program centers on mindful eating, mindful habits, and movement. All three components will benefit almost anyone. However, if you suffer from any medical condition, I recommend you speak to your medical provider before joining.

Meet Your Instructor

Hi! I’m Sylvie! I am a 500-HR certified yoga instructor and holistic coach who loves to empower women to transform their bodies and their mindset.