Ever
have you felt like this?
“I struggle to find what my body likes and doesn't like. I feel like it's different every day and it makes choosing what to eat difficult. I can eat what I think is 'healthy', but I don't know if it's really the best for me and my body ”.
"Being presented with treats in an environment I can't control (Like work!). I have a sweet tooth, but I try not to 'sin' so often."
"There is so much information that I do not know which is the one that serves my body and my needs".
"I lack focus and motivation, especially when it comes to making good food choices and exercising consistently."
"I am so overwhelmed with diets. They often contradict each other and it seems they are all good but I can never finish one or see the results I want."
"It seems that each expert has a different opinion and the focus is always on the health concepts that are in trend and not so much on maintaining a healthy life without extremes."
You're not alone!
Many people know what a healthy lifestyle is, but they don't know how to implement and maintain those healthy habits in their daily lives.
This is because diet culture has taught us that there is a one-size-fits-all solution and if you can't follow it, it's your fault for not having enough willpower.
That is not true.
You may be in that start-stop cycle that:
🔄 It makes you feel like eating and nourishing yourself is stressful.
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🔄 It makes all your mental energy go thinking about food.
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🔄 It makes you feel helpless and out of control.
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🔄 Makes you skip situations where you can "slip up".
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🔄 It takes away all the joy of eating and your culinary experiences.
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THAT OLD WAY
The way popular plans, diets, and food rules are designed, from counting calories to fasting to low carb ...
✖️ They are based on simple, quick, and short-term solutions, rather than the slow, steady, intentional behavior change that is needed for long-lasting habits.
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✖️ They are focused on telling you to make decisions to achieve a physical result, instead of guiding you to make decisions that help take care of your body and feel better.
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✖️ They're focused on giving you rules to follow, rather than giving you the tools you need to make it work for your unique body and lifestyle.
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✖️ And they only focus on food as a means to an end, instead of appreciating all the beautiful roles that food plays in our lives, from nutrition to tradition to culture to pleasure and enjoyment.
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It's no wonder so many people get so frustrated with food and nutrition and end up repeating this same cycle for years.
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But it does not have to be like that.
A NEW WAY
Could you imagine nurturing yourself in a way where you have balance, positivity, ease, and are completely free from judgment and restriction?
✔️ One in which you are encouraged to find joy in the way you nurture yourself, knowing that you are aligned with your needs and it comes naturally to you.
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✔️ One in which the focus is learning to care deeply for yourself in a harmonious way: physically, mentally and emotionally.
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✔️ One that gives you more physical and mental energy to bring your best self to everything you do.
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✔️ A way that you can simply enjoy all the beautiful memories created around food.
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✔️ Where you feel truly empowered to trust yourself to make the best decisions for your unique self.
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✔️ Where you make changes in a practical, easy, pleasant and effective way.
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✔️ Where you finally feel balanced and at peace with food.
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You deserve to feed yourself in a way that supports you so that you can feel your best in every area of your life.
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Time to try something new.
By using what they learned in my 4-Life Framework program , hundreds of people have acquired the skills, practices, and tools to let go of the diets, plans, and food rules that cause so much stress and guilt, and embody a balanced state of consciousness. , compassionate and aware of the way they feed.
The 'Journey' of our members
More transformations, results and journeys towards a balanced life
If you are thinking of taking the course, take advantage of it because the knowledge will help you personal development.
"I take with me knowledge that allows me to develop personal transformation skills. Map goals and see the obstacles that can be encountered. Recognize which foods are the healthiest. It seems to me a very complete and very worked course"
- Eder U.
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There must be a before and after the course in each of us.
"I really liked the three primary pillars which taught us how to have a better quality of life , but definitely the one that I liked the most was the last one. This was the one that activated all the previous learning and it will be the one that helps us to maintain ourselves with a A new and better lifestyle from now on. Values of punctuality, order, respect, love for others and oneself will be the standard to carry from now on. I took the course with responsibility, and it has been a challenge to finish it because I have had many difficulties in the course of the months to leave it, but I decided to continue until I finished it and it was an excellent decision "
- Eida V.
I highly recommend it.
"The mind is very powerful for better or for worse: our positive thoughts, hope, goal setting are powerful weapons to avoid sabotage. When I propose or raise a goal, I must take into account certain realities and possible risks, of this way I "budget" them so as not to feel bad if they become tangible.
It's never too late to try new goals - I never thought that at 38 years old I would feel so motivated and grateful to exercise and eat healthier. "It is never too late when happiness is good."
My body is a temple : I must take care of it with what I eat, with balanced physical and mental exercise. Beyond the physical, the body represents me, it is the first impression before others and I am interested that that impression is positive "
- Gustavo B.
.
Of the lessons that had the greatest impact on my life and mainly on the change I made were:
1. The value of resting and sleeping well. It is incredible how this simple fact can change everything in the functioning of our body. How it mentally impacts our state of mind and behavior.
2. The lesson of how to balance meals and mainly how to learn to consume carbohydrates, fats and proteins so that they have a greater energy intake in the body.
.
3. Prioritize my goals, through the map of life. In terms of health, I relied heavily on just eating and being able to get up. If I didn't feel bad I thought everything is fine. But it is incredible how health is broader and how there are different agents that can affect said health.
4. Value time. This resource that many believe is unlimited. It is so difficult to be able to manage it in the best way and to really add value to our life to feel satisfaction with how that time was used.
- Sergio M.
.
If you have the opportunity to sign up, do it, the whole program is very excellent, I would recommend it a thousand per thousand.
The whole program was very useful, I really loved the whole program, I learned many things that I did not understand, I learned a lot of discipline, I am very happy because what I learned I will practice forever , thank you very much.
- Jose Luis
Small changes make a difference !!!
Honor your hunger and satisfaction. For me it has been a great lesson, because since childhood they teach you to eat everything on the plate and eat even if you are not hungry, so this has been a big change in my life. Reading food labels: Another great lesson because before I didn't even see them, now I analyze them before buying anything.
When it starts, you have an expectation that everything will change drastically, but this is not necessary since little by little they take you by the hand so that you do not even perceive the changes that are being made.
- Enith U.
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.
I felt it was like a gift to me.
.
This pillar: I loved my lifestyle, it is a very nice way to find and enjoy what I like to do, I felt that it was like a gift for me , that I was discovering it little by little. In these chapters you asked us a series of questions, which at least I had never asked myself. You taught us to face the mirror of life, where many times we do not even want to refine ourselves because we are afraid of what we are going to see. You taught us to love each other physically and spiritually ... A 💯 ... beautiful !!
- Eida V.
It's a 6-month online health program for creating healthy habits with ease using our proven 4-Life Framework.
It teaches you how to use mindful methods, management strategies, and science-backed nutrition and habit-changing practices to transform your long-term health.
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This methodology helps you take your unique wants and needs into consideration, so that you have a simple and sustainable way to track the changes you want to make. I have structured this program as a 6 month commitment because I know that in order for you to make the changes you want in your life, you need continued support over time.
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I know from my experience that the people who get the results they want and see progress toward their vision of wellness are the ones who work on their healthy lifestyle over time, not just 30 days.
By strengthening your own intuition and cultivating mindfulness around how your health practices work specifically for you, you will create a lasting lifestyle that will make taking care of yourself easy and enjoyable.
Design a personalized approach to your well-being
With our method, you will design a completely personalized way of life with a clear path on how to integrate daily practices for better health into your life.
Find out specifically what works for you
Learn my most valuable scientific practices to harness your mind-body connection and find out if something works for you or not and how to adjust it if it is not.
Improve your relationship with food and your body
Release feelings of pressure, guilt or expectations by eating certain foods and instead make decisions for yourself based on loving and caring for your unique body.
Create incremental changes that stick
Make gradual changes in your everyday life that are easy to integrate so that you can make them last long-term without the need for willpower or motivation.
Focus on long-term health for the greatest impact
Shift your focus from quick fixes to lasting habits that have a greater impact on your daily life and your health throughout your life.
Get tools and skills to add peace of mind to your life
Discover the tools, skills, and systems you can use to minimize the time and effort you spend integrating practices into your life.
The 4 pillars
Discover what makes our program so effective and unique: we focus on changing eating habits, mindsets, lifestyle and personal growth.
Nutrition
In this pillar you will learn to:
Identify which foods give you energy and which take it away.
Connect with your hunger and satisfaction signals.
The perfect diet for your current needs.
Our guide to preparing balanced meals using our Magic Plate system.
Read labels and identify products that could affect your health.
Fix common problems with mindful eating so you feel confident with a plan of action when challenges arise (because that's normal!)
Cultivate basic cooking and meal prep skills that make eating well simple and enjoyable.
Discover eating patterns and behaviors that do not support you and learn how to adapt to break those patterns and develop more favorable eating habits .
Gain a deep understanding of the different factors that influence why you eat, in addition to feeling physically hungry, so that you can make intentional decisions at those times.
Tune into your body using the hunger, satiety, and cravings protocol to guide what, when, and how much you eat.
Adjust the portion sizes according to your needs.
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Among others.
Mentality
In this pillar you will learn to:
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Discover the negative or rigid beliefs you have towards food and yourself that prevent you from feeling positive and at peace with your food choices.
Reframe your mentality in a more aligned and supportive way so that you can practice balance and let go of the restrictive mindset around food.
Explore common ways you disconnect from your body, wants, and needs.
Regain your inner confidence by applying reflection tools to understand your body and your mindset around food.
Differentiate between nutritious foods and pleasant foods and apply the satisfaction factor to meals.
Giving you a space to make decisions that are satisfactory to you based on your unique preferences, so nurturing yourself is a totally enjoyable and positive experience.
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Among others.
Lifestyle
In this pillar you will learn to:
Create your Wellness Vision that will leverage your intrinsic motivation to keep you aligned throughout your journey.
Create habit-forming strategies that will help you facilitate the integration of new practices into your life.
Identify the support you need in your life to make changes and take care of yourself.
Plan a routine that supports you and your health habits while freeing up time and energy for what you enjoy in your life.
Understand when a habit works for you, doesn't work for you, when to develop it further, and when to expand into something new.
Reflect on your current health habits by evaluating, adjusting and applying weekly and monthly changes so that you have a sustainable roadmap for growth.
Create a toolkit that supports your sleep, movement, and stress management.
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Among others.
Personal growth
In these empowering lessons you will get and learn:
An action plan for the next 3 years of your life.
A guide to go from wanting to action .
Instructions for creating your Map of Hope and identifying a clear path to what you want in your life.
To identify if you are glorifying "being busy ."
Our monthly planning process to be more effective with your time.
The importance of daily planning .
5 ways to boost your motivation .
To create your Toolbox for Success .
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Among other.
You will be supported every step of the way by me as your Coach who cares deeply about your journey.
This is not another "plan" or program where you are alone.
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My team is here to help you in more ways than one to help you work through the program, overcome whatever challenges you face, and find the right balance with your eating habits.
Here are all the ways you will receive support in addition to the online program lessons!
Group Coaching
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We perform group coaching calls in which I will offer guidance and support for all large and small blocks of mentality that arise during your trip. You will be able to ask your questions and receive direct support for whatever challenges you are facing so that you feel confident how to navigate through them and move forward with ease .
Practice Labs
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We provide additional training to develop and deepen the skills you are learning in the program to provide ongoing inspiration and guidance.
Some of the previous practice labs we offered included "How to Manage Anxiety" and "How to Adjust Your Eating Habits and Support Your Health in a COVID-19 World."
Networking area exclusively for members
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Research has shown the power of responsibility, action, and support; so as a member you not only get professional support, but you also get an amazing global community of support.
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You will join the exclusive The Journey by K community, where you can share your accomplishments, reflections, and receive additional support and responsibility from the global community, the TJbyK team, and coaches.
Additional personalized coaching at a special price for members
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While the program comes with a significant amount of support, some people like to have even more personalized nutritional guidance or accountability.
You always have the opportunity to add additional 1: 1 sessions with our team of Nutritionists, Coaches and specialists
throughout your trip at an exclusive members-only rate.
Keren Alvarado is a certified Health and Wellness Coach, Life Coach, specializing in holistic health. He has a Bachelor of Public Relations from the Universidad Latina de Costa Rica. CEO and Founder of Awaken Latin America and The Journey by K.
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With nearly 5 years of experience in transformational coaching with a special focus on health and wellness, Keren has designed strategies and tools that people use to cultivate a healthier relationship with food and change their habits into a lifestyle.
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Certifications:
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Certification in 'Sugar Impact Diet', JJ Virgen.
Certification in protocols for Hormonal Balance in men and women with Dr. Anna Cabeca.
Certification in protocols for Adrenal Fatigue and Thyroid with Dr. Marcelle Pick.
Certification in Health Coaching with an emphasis on Diabetes with Dr. Brian Mowll.
Certification in Health Coaching with an emphasis on Autoimmune Conditions, Brain and State of mind.
Certification in Health Coaching with an emphasis on Eating Disorders with Dr. Michelle May, MD.
Your Instructor
Do you have any questions?
The 'Journey' of our members
More transformations, results and journeys towards a balanced life
If you are thinking of taking the course, take advantage of it because the knowledge will help you personal development.
"I take with me knowledge that allows me to develop personal transformation skills. Map goals and see the obstacles that can be encountered. Recognize which foods are the healthiest. It seems to me a very complete and very worked course"
- Eder U.
.
There must be a before and after the course in each of us.
"I really liked the three primary pillars which taught us how to have a better quality of life , but definitely the one that I liked the most was the last one. This was the one that activated all the previous learning and it will be the one that helps us to maintain ourselves with a A new and better lifestyle from now on. Values of punctuality, order, respect, love for others and oneself will be the standard to carry from now on. I took the course with responsibility, and it has been a challenge to finish it because I have had many difficulties in the course of the months to leave it, but I decided to continue until I finished it and it was an excellent decision "
- Eida V.
I highly recommend it.
"The mind is very powerful for better or for worse: our positive thoughts, hope, goal setting are powerful weapons to avoid sabotage. When I propose or raise a goal, I must take into account certain realities and possible risks, of this way I "budget" them so as not to feel bad if they become tangible.
It's never too late to try new goals - I never thought that at 38 years old I would feel so motivated and grateful to exercise and eat healthier. "It is never too late when happiness is good."
My body is a temple : I must take care of it with what I eat, with balanced physical and mental exercise. Beyond the physical, the body represents me, it is the first impression before others and I am interested that that impression is positive "
- Gustavo B.
.
Of the lessons that had the greatest impact on my life and mainly on the change I made were:
1. The value of resting and sleeping well. It is incredible how this simple fact can change everything in the functioning of our body. How it mentally impacts our state of mind and behavior.
2. The lesson of how to balance meals and mainly how to learn to consume carbohydrates, fats and proteins so that they have a greater energy intake in the body.
.
3. Prioritize my goals, through the map of life. In terms of health, I relied heavily on just eating and being able to get up. If I didn't feel bad I thought everything is fine. But it is incredible how health is broader and how there are different agents that can affect said health.
4. Value time. This resource that many believe is unlimited. It is so difficult to be able to manage it in the best way and to really add value to our life to feel satisfaction with how that time was used.
- Sergio M.
.
If you have the opportunity to sign up, do it, the whole program is very excellent, I would recommend it a thousand per thousand.
The whole program was very useful, I really loved the whole program, I learned many things that I did not understand, I learned a lot of discipline, I am very happy because what I learned I will practice forever , thank you very much.
- Jose Luis
Small changes make a difference !!!
Honor your hunger and satisfaction. For me it has been a great lesson, because since childhood they teach you to eat everything on the plate and eat even if you are not hungry, so this has been a big change in my life. Reading food labels: Another great lesson because before I didn't even see them, now I analyze them before buying anything.
When it starts, you have an expectation that everything will change drastically, but this is not necessary since little by little they take you by the hand so that you do not even perceive the changes that are being made.
- Enith U.
.
.
I felt it was like a gift to me.
.
This pillar: I loved my lifestyle, it is a very nice way to find and enjoy what I like to do, I felt that it was like a gift for me , that I was discovering it little by little. In these chapters you asked us a series of questions, which at least I had never asked myself. You taught us to face the mirror of life, where many times we do not even want to refine ourselves because we are afraid of what we are going to see. You taught us to love each other physically and spiritually ... A 💯 ... beautiful !!
- Eida V.
Still thinking about it?
Do you have any question?
Send us a message!
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Send us a message using the chat function on this website or by sending us a message directly on Facebook or Instagram .
We'll discuss your specific goals, challenges, and questions to help you make the best decision for you, based on your unique needs and wishes.
© 2017 The Journey by K | 4-Life Framework are registered trademarks of Awaken Latin America (3-102-792546 SRL)