Free Health Coach Toolkit: The Ultimate Starter Resource for New Health Coaches

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Download this free Health Coach Toolkit for new coaches and integrative health practitioners. Includes editable forms, scripts, checklists, and resources to launch your business with confidence.

Hi friends! I hope that you’re having a wonderful day. We’re back from an amaaaazing trip to NYC – I’ll share a recap soon! – and getting back into the routine. I’ve been tackling the laundry mountain, getting ready for the Pilot’s birthday and P’s bday celebrations, and some more travel. I’m headed to Ft. Lauderdale and LA soon!

I wanted to share something that I’ve been working on behind the scenes: helping fellow IHPs and health coaches launch their businesses. I’ve been in the online space for 15+ years now (how?!) and have learned so many things along the way of reaching multiple six figures online.

I’ve loved sharing what I’ve learned and helping others start successful online businesses. I started a small group paid mentorship here – read more about Revenue RX – but am also working on as many free resources as possible. One of my first clients just ran a 7-day challenge and 20 people signed up!

The first free resource is a Health Coach Toolkit, which you can download for free here.

Free Health Coach Toolkit

If you’re a new health coach or integrative health practitioner, you probably feel a mix of excitement and overwhelm. You’ve spent months (or years!) studying functional medicine, learning lab analysis, and helping clients transform their lives…

but now you’re asking:

“Okay, how do I actually run my business?”

I get it. When I started coaching, I had no idea what forms I needed, how to set up client onboarding, or how to keep my systems organized. I wanted to focus on helping people feel better, not chase down spreadsheets and waivers.

That’s exactly why I created the Free Health Coach Toolkit – to help you skip the messy trial-and-error phase and start your practice with clarity, confidence, and systems that actually work.

This free toolkit includes everything you need to launch or streamline your coaching business – whether you’re just finishing IHP2 or have been coaching clients on the side for a while.

What’s Inside the Free Health Coach Toolkit

This toolkit is designed to give you the exact resources I wish I’d had when I started my practice: all editable, customizable, and easy to brand as your own.

Here’s what you’ll find inside:

1. Client Intake Form

Your first step in understanding your client’s health history, symptoms, and goals.

This editable form helps you collect everything you need to create personalized recommendations – without missing key details.

You can use this with a tool

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Low impact cardio options for autoimmune flare days

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Sharing some of my go-to low-impact cardio options for autoimmune flare days. This was something I really struggled with and have definitely been there. These are some of the things that helped me, but please reach out to your doctor for personalized advice. If you’re ready to get to the root cause of how you’re feeling, email me gina@fitnessista.com subject TESTING. 

Hi friends! How are you? I hope you’re having a lovely week. I’m looking forward to lunch with the girls today and a low-key night catching up on Dancing with the Stars. We’re loving this season!

Today, I wanted to chat a little more about my autoimmune journey and some of the things that have helped me during a flare, especially when doing workouts, especially cardio felt more challenging.

What type of cardio to do after strength training

Low-Impact Cardio Options for Autoimmune Flare Days

When Movement Feels Harder Than Usual

If you live with an autoimmune condition, you know the ups and downs all too well. Some days you feel strong, capable, and ready to take on a workout. Other days… just getting out of bed feels like a victory.

As someone who has supported many clients (and experienced my own share of health hurdles), I’ve learned that movement doesn’t have to totally disappear on autoimmune flare days. The key is choosing low-impact cardio options that support circulation, lymphatic flow, and mood – without pushing your body into more inflammation or exhaustion.

I wanted to chat about some of my favorite gentle and low-impact cardio options for autoimmune flare days, so you can honor your body while still supporting your health and fitness goals.

Why Low-Impact Cardio Matters During Flares

When your immune system is flaring, your body is already working overtime. High-intensity training can sometimes make symptoms worse, spiking cortisol and leaving you drained.

Low-impact cardio, on the other hand:

Supports blood flow and oxygen delivery.

Encourages gentle detox through sweating and lymphatic movement.

Boosts mood and mental health.

Helps maintain consistency without burning you out.

Think of it as a way to meet your body where it’s at while still taking care of yourself.

Best Low-Impact Cardio Options for Autoimmune Flare Days

Walking (Indoors or Outdoors)

Walking is one of the most underrated low-impact cardio exercises. On flare days, keep it gentle: a slow stroll around your neighborhood, or even laps inside your house. Fresh air + sunshine can also help reset your nervous system.

Tip: Start with 5–10 minutes, and if it feels good, extend from there.

Rebounding (Mini Trampoline)

Rebounding is one of my favorites for autoimmune flare days. The light bouncing helps move lymph fluid, supports detox pathways, and boosts circulation without being too taxing.

Tip: Gentle health bounces (feet s

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What is a vibrating plate and do you need one?

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Sharing my thoughts on vibrating plates and if it’s worth adding one to your home wellness routine. 

Hi friends! How are you? I hope you had a wonderful weekend! We’re back from an amazing trip to San Diego feeling super refreshed after lots of beach and friend time. It was low-key, we had a lot of delicious food, and enjoyed sleeping in and multiple trips to the ocean each day to “get our feet wet” (<— for the kids, this means their entire bodies.) I hope you had a restorative and fun weekend, too!

Today, I wanted to chat a bit about vibrating plates and if I think it’s worthwhile to add it to your routine. I’ve seen these EVERYWHERE lately – I’m sure you have, too – so let’s break it down!

What Is a Vibrating Plate and Do You Need One?

If you’ve scrolled Instagram or wandered through the aisles of your favorite fitness store lately, you’ve probably seen a vibrating plate (also called a vibration platform). They look futuristic, promise big results, and claim to improve everything from fat loss to lymphatic drainage. But what’s the real deal? Do you actually need one in your fitness routine, or is it just another shiny piece of equipment collecting dust in the corner of your home gym?

Today I wanted to chat about what these machines are, what the science says, who they’re great for (and who should avoid them), and a budget-friendly alternative that delivers many of the same benefits.

What Is a Vibrating Plate?

A vibrating plate is a flat platform that uses whole-body vibration technology. You stand, squat, or even do strength exercises on it while it vibrates at different frequencies. The idea is that these vibrations stimulate your muscles, joints, and lymphatic system in ways that regular exercise might not.

These devices were first developed in the 1960s for astronauts to help prevent bone and muscle loss in zero gravity. Over the years, they’ve made their way into gyms, physical therapy offices, and now home fitness spaces.

Potential Benefits of a Vibrating Plate

While the marketing can be over the top, there are some benefits worth noting:

1. Improved Muscle Activation

The vibrations cause rapid muscle contractions, which may help improve strength and stability over time. Pairing it with bodyweight or light resistance moves can amplify the challenge. It also adds a little bit of instability, which encourages you to engage your core muscles and glutes just a little bit more.

2. Support for Bone Health

Research suggests that vibration training can help improve bone mineral density, which can be particularly helpful for women in perimenopause or menopause who are focused on bone health.

3. Lymphatic and Circulation Support

Many people use vibrating plates to help support lymphatic drainage and circulation, which can leave you feeling lighter and more energized.

4. Time-Efficient Workouts

A 10- to 15-minute session on a vibrating plate can feel surprisingly effective, especially on days when you’re short on time. You may not break a sweat, but you’ll definitely feel it afterwards.

The Downsides to Consider

Before you hit “add to cart,” there are a few important things to keep in mind:

Not

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Functional labs moms over 30 should run

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Sharing some of my go-to functional labs for moms over 30.

Hi friends! How are you? What are you up to this morning? I have a couple of calls today, a workout, and a podcast interview this afternoon.

For today, let’s chat about one of my favorite topics: functional labs. (Friendly reminder that this post is not medical advice. I’m not a doctor, and these are just some of my favorite labs to run with clients. Before making any health changes, reach out to your doctor.)

What are functional labs?

Functional labs go beyond the standard blood work you typically get at your doctor’s office. While conventional labs look for disease states or out-of-range markers, functional testing is designed to assess how well your body is functioning before things go wrong. These labs can uncover underlying imbalances in hormones, minerals, gut health, detox pathways, and more; often before symptoms become more serious.

Unlike standard testing, functional labs often use non-traditional samples like saliva, urine, stool, or hair (instead of, or in addition to blood). This allows for a more detailed view of what’s happening at the cellular and metabolic level. For example, a Hair Tissue Mineral Analysis (HTMA) can show mineral imbalances and heavy metal toxicity, and a salivary cortisol test can map out your stress response throughout the day –  things you won’t typically see on a routine blood panel.

These tests are incredibly valuable for creating targeted protocols that support healing at the root cause, rather than just managing symptoms. They can also be completed at home, which makes them super accessible.

Functional labs for moms over 30

If you’re a woman over 30 and feel like your body isn’t responding the way it used to – your energy’s off, your sleep is inconsistent, your workouts aren’t working, and your mood feels like a rollercoaster – it’s not in your head. It might be time to look under the hood!

Functional lab testing is one of the most empowering things you can do for your health. Instead of guessing which supplements to take or diets to try, testing gives you data. It gives you clarity. It tells us where your body is out of balance, and more importantly, what we can do about it.

(It’s worth mentioning here that these tests do not look for diseases and are not used to diagnose illness. Instead, they look at deficiencies and toxicities so you can work to bring the body back to balance.)

These are the core functional tests I recommend for many of my mom friend clients over 30. These can be especially helpful if you’re in your 30s, 40s, or beyond, and want to get ahead of symptoms like:

Hormonal imbalances

Fatigue and burnout

Weight gain (despite doing “all the right things”)

Mood swings or anxiety

Trouble sleeping

Gut issues and bloating

Hair loss or skin changes

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My Healthy Sleep Stack: What I Use for Deep, Restorative Rest

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Sharing some of my favorite products for a healthy sleep stack. As always, talk with a doctor before making any changes to your health or wellness routine. This post is not medical advice.

Hi friends! How are you? I hope that you’re having a wonderful morning. I have a podcast interview today and am looking forward to taking a yoga class with Liv later.

For today’s post, let’s chat about one of my all-time favorite topics: sleep!!

(It’s one of Mazer’s favorite topics, as well)

If there’s one thing I’ve learned on my own wellness journey, and after helping hundreds of women rebalance their bodies, it’s this: you can’t out-supplement poor sleep. Also, what you do in the morning and during the day will impact your sleep quality!

We all know how terrible it feels to toss and turn all night… and how hard it is to feel like yourself the next day. Mood swings, cravings, sluggish workouts, hormone imbalances, and even gut issues can stem from poor quality sleep. When I don’t sleep, I feel like my whole world has come crashing to the ground. Take away my sleep, you take away everything. (I think this is one of the biggest reasons why postpartum was such a struggle for me.)

Over the years, I’ve tried many approaches to improve my sleep, from meditation to blackout curtains. While those all help, I’ve found that a few key tools consistently make the biggest difference. This is my current go-to healthy sleep stack that I use as part of my nighttime routine.

As always, please check with your doctor before starting any new supplements or products, especially if you’re on medications or managing a health condition. This is simply what works for me and many of my clients. 

My Healthy Sleep Stack: What I Use for Deep, Restorative Rest

What’s in My Healthy Sleep Stack?

1. Adrenal Soothe from EquiLife

Chronic stress is one of the most common sleep disruptors, and most women over 35 are dealing with some degree of it, whether they realize it or not. Adrenal Soothe is a blend of targeted adaptogens including ashwagandha and phosphatidylserine that can help reduce nighttime cortisol levels. This can lead to deeper rest and more consistent energy during the day.

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