LIGHTER | 1:1 COACHING PROGRAM
Feel light and free with food and your weight.
Peace with food, confident in your body, more energy for the life you love.
“Not gonna lie, losing 35 lbs. feels amazing! But most importantly, I feel more comfortable in my body and mind.” – Laura Nightwine
Imagine food and weight not taking up so much of your life.
Stressful days don’t cause you to turn to snacks for comfort.
You enjoy dessert without the ‘guilt bomb’ after.
You feel comfortable and attractive in your body.
You’re fully present at meals with family and friends.
You can fill your life with more of what you love.
Here’s where you’re getting stuck…
You’ve tried less sweets & snacks, more healthy food.
You do well for awhile, but old patterns return when life happens… causing discouragement.
You think it’s a lack of willpower (it’s not), so you try to control more, which backfires.
What’s really behind your eating is your thoughts & beliefs, emotions, other triggers & routines.
Once those change, consistency with healthier eating and weight loss follows.
“I thought I needed more willpower and self discipline to change my eating habits. What I really needed was a different relationship with myself.”
– Anonymous
LIGHTER | 1:1 COACHING PROGRAM
In Lighter, we create trust with food, a healthier body & mind, and easier weight loss.
It’s a private coaching program that changes your eating habits at the root, so it lasts this time.
I work virtually with clients both in the U.S. and outside of the U.S.
You and I will change your relationship with food, your body, and yourself, so you feel lighter in every sense of the word.
HOW IT WORKS, PUT SIMPLY
Structured, yet personalized to you.
We work closely together in a weekly format, and build upon each week in a doable way.
01. You see your patterns clearly
The stress, emotions, thoughts, and other triggers behind cravings, snacking, overeating, etc.
02. You respond differently
Emotions, cravings, and hard days stop automatically sending you to food.
03. The new way becomes your default
We make it easier to stay consistent, so your habits truly change.
WHY COACHING?
The change goes deeper and happens faster than it would with a plan, course or book.
There are thought patterns and other things you can’t see for yourself, so I help you discover these.
We then shift your way of thinking, how you feel, and make the actions you want to take, easier.
Plus, we eliminate the things I know are slowing your progress down.
WHERE YOU’LL BE AFTER LIGHTER
Calm around food. Healthier body. Quieter mind. Present in your life.
Imagine peace from food & weight thoughts.
Being proud of the person you see in the mirror.
Enjoying dessert and trusting you won’t overeat.
Relaxing at night with a book or family member, instead of snacks you’re not hungry for.
Feeling comfortable and energized on walks, hikes, and activities you love.
“I’ve lost almost 50 pounds of my original 100-pound goal. I’ve never felt beautiful in my life (over 50 years), and I do for the first time.”
– Pamela Howell
HEAR IT IN THEIR WORDS
“I’ve lost and kept off almost 15 pounds, and more importantly, I finally know what it actually takes to keep going. This isn’t a quick fix I’ll lose again. It’s a new relationship with myself and with food that I know how to maintain.”
– Regina Sloan | Nurse, Coach & Entrepreneur
“Kate was exactly the coach I needed. She helped me to establish healthier ways of thinking about myself, my relationship with food, and even my identity as a person
who is fit and has healthy eating habits.”
– Anonymous
“More than just weight loss, Kate helped me rebuild my mindset. I think about my body with more kindness, I have more energy, and I feel in control of my health in a way I never did before.
– Tracy Bingaman | PA-C & Entrepreneur
MORE THAN JUST FOOD & WEIGHT
You become a woman who can enjoy a cookie and not make it mean anything negative.
A woman who gives herself what she truly needs on hard days.
A woman who trusts she’ll follow through on what she says she will.
A woman I know you already are. She’s just waiting to show herself.
WHAT LIGHTER INCLUDES
01. Weekly private coaching
Virtual, anywhere in the world. I’ll guide you every step of the way, celebrating wins and moving forward.
02. A personal portal
With quick access tools to refer to if needed in between sessions, until they’ve become natural.
03. Support built around your life
I tailor everything to your specific moments, challenges, schedule, and desires, so it feels built just for you.
HEAR MORE OF THEIR WORDS
“My favorite result is that I don’t constantly think of food or find myself snacking to fill time. I am proud of where I am after the program and I believe in myself to continue to succeed.”
– Ali Buckley | Pharmacist
” I have lost about 20 pounds all while living my normal life. I still go out to eat, travel, attend lunch and dinner meetings. Anything worth doing takes effort. However, this took a lot less effort than I thought it would.”
– Nancy Butler | Entrepreneur
“You helped me restore faith in myself! I have lost weight and I’m thrilled about it. I love that I can eat when I’m hungry and I don’t need to battle deprivation. I am confident I can maintain the changes/results I created!”
– Erin J.
MEET YOUR COACH
I’m Kate Johnston, and I was once where you’re at.
I was emotionally eating and very fearful I’d keep gaining weight back in my 20s when I was a Physician Assistant.
With tools I teach my clients, I broke my emotional eating habits, lost the weight and kept it off, and I’m now in my 40s.
And since I’ve been coaching high-achieving women like you for 5+ years, I’ve seen it all….
I’ve helped women who thought there was no hope for them.
Women who have struggled with food & weight since childhood.
Women who have a strong diet mentality.
So, I’m confident I can help you too.
“Is Lighter for me?”
This is for you if:
- You’re successful in many areas, and tired of food & weight being the exception
- You’ve tried restricting, counting, or willpower and want something that addresses the root
- You value long-term solutions over ‘quick fixes’
“Can you really help me?”
Here’s my honest take:
This all resonates with you, which tells me you’re likely a great fit for this program, which means yes, I can 100% help you.
To find out how, book a free consult with me.
YOUR NEXT STEP
Let’s meet during a free consult. You’ll discover:
- What you didn’t realize was keeping you stuck
- Why eating feels automatic in certain situations
- What makes actions easier to do
- How I’d help you inside Lighter (my process)
- What specific results you can expect
You have a life & body you want to enjoy to its fullest, so book your free consult and let’s talk about what’s next.
“I told her in our last meeting that she’d changed my life, but that doesn’t begin to cover it.“
– Pamela Howell
A FINAL NOTE
Your physical and emotional health are your greatest assets.
They deserve to be protected and invested in.
Because they don’t just affect you, but also your loved ones.
So, let’s build you the eating habits that support the life and body you love.
Frequently Asked Questions
Why this instead of a nutritionist, dietician, or meal plan?
You already know what healthy foods are and that weight loss generally occurs when you burn more calories than you consume. So, you don’t need to be told what or how much to eat. You need help with WHY you’re eating and implementing changes consistently so they become your new habits. That’s the core of what Lighter helps you with, so the changes actually last.
I’m thinking about a GLP-1 (or am on one). Do I still need this?
GLP-1s help you lose weight by decreasing hunger and cravings, as well as helping you feel fuller sooner. They don’t help with the emotions, thoughts and other triggers behind eating that’ll still be there despite being on a GLP-1. If/when you come off a GLP-1, if you haven’t had these addressed and your habits truly changed, weight gain will most certainly occur.
What’s your success rate?
I can proudly say that I have a 100% success rate with the women I’ve brought through this program with how they feel around food. They have trust in themselves, feel in control around food, and feel confident they can maintain the changes on their own. Of note, weight loss rates do vary person to person. I’ve had many that hit their goal during the 6-month time frame, and the rest have lost weight and felt confident they’d keep losing weight. I’ve kept in touch with many of my clients after the program and they’ve reported they’re doing very well. Many have reported that the mindset changes have helped them in other areas of their life.
What’s the time commitment?
Our weekly sessions will be 50-60 minutes. I can be flexible if you need to get off a call sooner. Other than our weekly sessions, you’re only spending maybe a few minutes each day on changes.
What’s the cost?
This is a 6-month program that will change your physical and emotional health. It’s enough to help you feel committed, but it’s affordable. (On occasion, during the free consult, I may feel you only need 3 or 4 months, not 6, therefore I don’t put the price on this page.)
What if I’ve tried everything?
I know it can feel like you’ve tried everything. I’ve had many women come to me on the free consult say the same thing, but then when they hear how this is very different, they understand that this has been the missing piece. I’d love to show you how that’s true. Let’s chat during a free consult, so you can get clarity on this.
What if I want to do this, but am not ready yet?
Book a free consult to connect with me now. If it feels like a great fit, we can talk about reserving your spot.
Do you take insurance?
Several of my clients have used their HSA and FSA (you may need approval first).
Can you help retired women, teenagers, and men also?
Yes, as long as you resonate with the things I help with, I can help you too. I’ve helped people from 13 years old to mid-upper 70s.
What’s your service area?
Since it’s 100% virtual (Zoom, FaceTime or phone), I work with clients all over the United States, and have worked with clients internationally as well.
By the end of Lighter, you can expect to:
✔️ Lose the last 5 lbs. or up to 35 or 40 lbs. during the program (more beyond)
✔️ Break habits of overeating, emotional eating, mindless eating
✔️ Feel calm, confident, in control around food — even on the hardest days
✔️ Eat when you’re hungry and stop when you’ve had enough — naturally
✔️ Have little to no food noise taking up mental space, ever again
✔️ Break free from the shame and frustration of feeling stuck
✔️ Feel confident, proud, and comfortable in your body
✔️ Maintain your results on your own — because the habits changed and your identity shifted