FAQs …

What is Insights Coaching?

Insights Coaching is a structured coaching program designed to help people build sustainable habits, strengthen follow-through, reduce food noise, and create a healthier relationship with food.

Rather than focusing on dieting, perfection, or willpower, coaching focuses on the daily skills and habits that make lasting change more likely.

The work is informed by principles from the Beck Weight Solution, grounded in Murmuration, and emphasizes implementation, accountability, and behavior change over time.

Is Insights Coaching a diet?

No.

Insights Coaching is not a diet plan, meal plan, or food program.

Instead, coaching helps participants develop the habits, structures, and thinking patterns that support long-term success with eating, movement, and self-care.

The focus is not on following someone else’s rules. The focus is on building a way of eating and living that feels sustainable in real life.

Do I have to count calories?

Not necessarily.

Some participants find calorie tracking helpful. Others do not.

Coaching focuses on identifying the tools and structures that best support each individual rather than requiring a single approach for everyone.

Do I have to give up my favorite foods?

No.

The goal is not to eliminate enjoyable foods.

The goal is to build a relationship with food that feels intentional, sustainable, and free from constant struggle.

For some people, that may involve creating thoughtful limits around certain foods. For others, it may not.

What if I have tried everything before?

Many people who begin Insights Coaching feel exactly this way.

Often the challenge is not a lack of knowledge. It is the difficulty of consistently implementing what they already know.

Most people already know far more about nutrition, weight loss, and healthy habits than they are able to consistently practice.

Coaching focuses on closing the gap between knowing and doing.

Is coaching right for me?

Insights Coaching may be a good fit if you:

• Struggle with emotional eating or overeating
• Feel stuck in cycles of starting and stopping
• Know what to do but struggle to follow through consistently
• Want accountability and support
• Are looking for a sustainable approach rather than another quick fix
• Want help building habits, routines, and structures that support long-term success

Coaching is action-oriented and focuses on implementation, accountability, behavior change, and habit formation.

Coaching is not therapy and is not a substitute for therapy when deeper emotional, relational, or mental health support is needed. If your primary goal is addressing depression, anxiety, trauma, relationship concerns, or other mental health challenges, therapy may be a more appropriate place to begin.

What if I am not trying to lose weight?

Many participants join coaching to improve their relationship with food, reduce emotional eating, strengthen healthy habits, or maintain previous progress.

Weight loss is not required to benefit from coaching.

Is it okay to want to lose weight?

Yes.

Insights Coaching believes it is possible to pursue weight loss in a thoughtful, balanced, and healthy way.

The goal is not chasing an unrealistic ideal. The goal is helping people move toward a body and lifestyle that feels healthier, more comfortable, and more aligned with their values.

How do I know which coaching format is right for me?

There is no single “best” coaching format. The right fit depends on your goals, preferences, budget, and the level of support you are looking for.

Some people thrive in the community and shared learning of Group Coaching. Others appreciate the balance of accountability and connection that comes with Dyad Coaching. Some prefer the privacy, personalization, and additional access offered through Individual Coaching.

If you’re unsure, we can discuss your goals during a consultation and determine which format is likely to be the best fit.

Who is coaching not appropriate for?

Coaching is not be appropriate for someone experiencing an active, untreated, unstable, or severe mental health concern, including significant depression, anxiety, trauma symptoms, mood instability, personality disorder symptoms, psychosis, substance use concerns, self-harm, suicidal thoughts, eating disorders, or symptoms that substantially interfere with daily functioning, relationships, work, safety, or basic self-care.

Insights Coaching is not appropriate as the primary support for concerns that require psychotherapy, medical care, psychiatric care, nutrition therapy, or a higher level of treatment.

In these situations, support from an appropriately licensed professional is recommended. This may include a therapist, physician, psychiatrist, registered dietitian, treatment program, or other qualified healthcare provider.

Coaching may be considered when mental health symptoms are stable and appropriately treated and supported, and when the focus of coaching is everyday structure, skill-building, follow-through, habits, accountability, and sustainable behavior change rather than mental health treatment.

Can I participate in coaching while I am also in therapy or medical care?

Yes, in some situations. Coaching may be a helpful complement to therapy, medical care, nutrition support, or other treatment when symptoms are stable and appropriately supported.

In those cases, coaching focuses on everyday structure, skill-building, follow-through, habits, accountability, and sustainable behavior change. It does not replace psychotherapy, medical care, nutrition therapy, psychiatric care, or any recommended treatment.

If your needs fall outside the scope of coaching, I may recommend that you work with an appropriately licensed professional before beginning coaching or alongside coaching.

Is coaching appropriate if I have an eating disorder?

Insights Coaching is not appropriate as the primary support for an active or suspected eating disorder, including anorexia, bulimia, binge eating disorder, purging behaviors, significant restriction, laxative or diuretic misuse, compulsive exercise, medically unsafe weight loss, or rapid changes in weight.

Eating disorders require care from appropriately licensed professionals, which may include a therapist, physician, registered dietitian, psychiatrist, or specialized eating disorder treatment program.

Coaching may be considered only when eating disorder symptoms are not active, the client is medically and emotionally stable, and coaching is being used as support for everyday structure, consistency, and follow-through rather than as eating disorder treatment.

Can I participate if I am taking a GLP-1 medication?

Absolutely.

Many participants use GLP-1 medications as part of their overall health plan.

Coaching can help individuals build the behavioral skills, habits, and routines that support long-term success while using medication.

What if I have plateaued on a GLP-1 medication?

Coaching can be especially helpful during plateaus.

Many people discover that habits, planning, eating patterns, activity levels, and consistency become increasingly important as progress slows.

What if I do not want to take a GLP-1 medication?

That is completely okay.

Insights Coaching supports individuals regardless of whether they choose to use medication.

What if GLP-1 medications don’t work for me, cause side effects, or aren’t affordable?

Many people seek coaching for exactly these reasons.

The focus remains the same: building sustainable habits and behaviors that support long-term success.

The Coaching Experience

What happens during coaching sessions?

Sessions focus on identifying obstacles, strengthening skills, building consistency, solving real-world challenges, and creating practical plans for the week ahead.

The emphasis is on implementation and accountability rather than simply discussing ideas.

How long do people typically stay in coaching?

The answer varies.

Some people participate for several months while building foundational skills. Others remain longer while working toward larger goals or transitioning into maintenance coaching.

New participants are asked to begin with the intention of completing an initial three-month Foundation Period. This provides enough time to learn, practice, troubleshoot, and move beyond the short-lived motivation that often accompanies a new beginning.

The goal is to help participants build skills they can continue using long after coaching ends.

What kind of results can I expect?

Every participant’s experience is different.

Insights Coaching does not promise specific weight-loss outcomes.

The goal of coaching is to help participants build sustainable habits, improve consistency, strengthen follow-through, reduce food struggle, and develop a healthier relationship with food.

Many participants find that these changes support meaningful progress over time, but individual results vary.

Can Insights Coaching help with emotional eating?

Yes, absolutely.

Many participants seek coaching because they struggle with emotional eating, stress eating, boredom eating, or patterns of eating that feel automatic or difficult to control.

Coaching helps participants identify triggers, build awareness, develop alternative coping strategies, and create structures that make intentional eating easier and more sustainable.

Is exercise accountability part of Insights Coaching?

Yes.

Physical activity and movement often play an important role in long-term health, weight management, energy, and overall well-being.

The focus is not on extreme exercise programs or rigid fitness expectations. Instead, coaching helps participants develop sustainable movement habits that fit their lives, abilities, preferences, and goals.

Is there a minimum commitment?

The patterns that bring people to coaching have often developed and become reinforced over many years. Insights Coaching is designed as a process rather than a quick fix. Meaningful change usually requires more than insight or a burst of motivation; it takes time to understand what keeps the pattern in place, practice new responses, learn from setbacks, and repeat what works until it becomes more natural and sustainable.

This provides enough time to learn, practice, troubleshoot, and move beyond the short-lived motivation that often accompanies a new beginning.

If at any point you feel the program is not a good fit, we encourage an open conversation. Our goal is to help people find the support that best serves them, not to keep anyone in a program that no longer feels helpful.

However, participants are not expected to remain in coaching when it is clearly not a good fit. Participation may be ended by email and will conclude at the end of the current paid month. Fees already paid are nonrefundable, and future monthly payments will be canceled.

How does billing work?

Membership fees are billed monthly and automatically renew while coaching remains active.

Can I switch coaching formats later?

Usually, yes.

As needs change and space is available, participants may move between Group Coaching, Dyad Coaching, and Individual Coaching.

What happens if I miss a coaching session?

Life happens.

Participants are encouraged to attend consistently whenever possible. Membership fees are not reduced for missed sessions.

What happens if I go on vacation?

Vacation is part of real life.

Participants are encouraged to continue practicing the habits and skills they are building while away. Coaching memberships continue during vacations and are not paused for short-term travel.

What happens during holidays and planned breaks?

Planned holidays and time away are built into the coaching calendar and communicated in advance.

During scheduled breaks:

• Regular coaching sessions do not meet.
• Individual accountability emails pause.
• Participants are encouraged to continue using the skills, habits, and support structures they have developed.

Group coaching is priced as a consistent monthly program fee rather than by the number of sessions held in a particular month. Planned breaks are included in that pricing.

Dyad and individual clients are not charged for sessions that do not occur because of a scheduled coaching break.

What happens if Jen is sick or unavailable?

If an unexpected illness, family emergency, or other circumstance requires a cancellation, participants will be notified as soon as possible.

Reasonable efforts will be made to reschedule the session or provide an alternative form of support.

Coaching Vs. Therapy

How is coaching different from therapy?

Coaching focuses on goals, habits, accountability, implementation, and behavior change.

Therapy focuses on diagnosis, treatment of mental health conditions, healing emotional wounds, and deeper psychological work.

Can I participate in coaching while I am in therapy?

Absolutely.

Many people find that therapy and coaching complement one another well.

Is Insights Coaching therapy?

No.

Insights Coaching is a coaching program focused on behavioral change, accountability, habit development, and skill implementation. Coaching is not psychotherapy, counseling, mental health treatment, or healthcare, and should not be considered a substitute for psychotherapy, mental health treatment, crisis services, or medical care.

Why do you talk so much about structure?

Lasting change is not built through willpower, motivation, or perfection.

It is built through what is formed over time. Small daily decisions, repeated consistently, eventually shape habits, identity, and outcomes.

Many people have been taught to think of structure and freedom as opposites.

Insights Coaching takes a different view.

The right structure can create more freedom, not less.

Thoughtful routines can reduce internal negotiation, decision fatigue, and food noise.

Clear commitments can create ease, assurance, self-trust, and confidence.

Helpful boundaries can create more space for what matters most.

The goal is never punishment, restriction, or perfection. The goal is creating conditions that make success more likely and daily life less exhausting.

Freedom is not the absence of structure. Freedom is often what the right structure makes possible.

Begin With a Consultation

The first step is a complimentary consultation.

We will discuss what you hope to change, the level of support you are looking for, and whether group, dyad, or individual coaching may be the best fit for your needs.

The consultation is also an opportunity to ask questions about coaching formats, fees, scheduling, and the initial three-month Foundation Period before deciding whether Insights Coaching feels right for you.

DISCLAIMER

Insights Coaching provides coaching services and is not psychotherapy, counseling, medical care, nutrition treatment, eating disorder treatment, or mental health treatment. Participation in coaching does not establish a therapist-client relationship.

Coaching is not appropriate as the primary support for an active or suspected eating disorder, mental health crisis, medical instability, or any concern requiring psychotherapy, medical care, nutrition therapy, psychiatric care, or a higher level of treatment.