Course Description

Hi, it’s Coach Karen here. I can’t wait to tell you about my new online course Healthy Habits: Six Weeks to Wellness.

I’ve been a certified personal trainer and health & wellness coach for nearly a decade. My business is all about helping you create BALANCE so that you can be the best version of your self.

I have created this ecourse Healthy Habits: Six Weeks to Wellness because I truly believe that making small changes can have a big impact on your life. No need to feel overwhelmed with what to do and how to do it—I’m going to guide you along.

In this course, you will learn:

--How your physical, mental, and emotional wellness are affected by five major areas:


--An overview of how establishing healthy habits in these five areas of your life greatly improves your overall well-being.

--Strategies for implementing these habits without making it seem like a long list of to-dos

--Activities that inspire a greater Feeling of Health, Wellness, and Vitality in your everyday life.

This course has five modules that include video tutorials, as well as downloads and templates that will help you build healthy habits. Your wellness journey is important to me, so you’ll also receive a habit progress tracker each week.

Modules are released each Monday for six weeks so that you can focus on one aspect of wellness at a time. This way you’re setting yourself up for a greater chance of success.

Remember that feeling of overwhelm I mentioned earlier? Be nice to yourself, and give yourself the opportunity to reflect on not just the what and why of wellness but also the HOW TO.

For those of you crunched for time—I think that’s everyone!—know that you can build your new healthy habits with only about 15 minutes per day of intentional actions. You really can improve your life with just a few thoughtful minutes per day to build healthy habits!

If you would like to stop feeling like you never have any energy and start feeling like you’re walking along a realistic and sustainable path to wellness, then jump on Healthy Habits: Six Weeks to Wellness and start right now!

Good health and great happiness to you!

Coach Karen

Karen Shopoff Rooff

Karen Shopoff Rooff has been working in women's fitness & wellness since founding Balance Personal Fitness Training in 2008. She holds certifications as a personal trainer, perinatal fitness specialist, aqua Kriya yoga and prenatal Kriya yoga instructor. Karen is also a Third Age women's wellness coach and ACE certified Health Coach.Coach Karen believes that when realistic approaches are taken, anyone can craft a wellness lifestyle. She speaks to audiences about fitness & wellness topics to inspire people to live their best lives. Her busy life as an entrepreneur, wife, and mom of three kids shows that you can have balance without having it all together.The information presented in this workshop does not take the place of a licensed health care provider.  Karen Shopoff Rooff and Balance Personal Fitness Training, LLC disclaim liability for health issues that arise during the workshop and beyond as related to information presented in Self-Care: Beyond the Bathtub.

Course curriculum

  • 1

    Welcome to the Course

  • 2

    WEEK 1 - Fitness: Meaningful Movement Matters

    • Fitting in Fitness is Hard

    • Top Tips to Fit in Fitness

    • I Really Hate Exercise!

    • Take Action Now

    • DOWNLOAD: Habit Tracker

  • 3

    WEEK 2 - Hydration

    • What Experts Say

    • Hydration: Why, When, and How Much

    • 4 Ways To Improve Hydration

    • Take Action Now

    • DOWNLOAD: Week 2 Habit Tracker

  • 4

    WEEK 3 - Fruit & Veg

    • Introduction

    • The Produce Pickle

    • An Alphabet of Goodness

    • Medical Science Shows...

    • SAD - Can Make You Happy

    • Take Action Now

    • BONUS: The Scoop on Poop

    • DOWNLOAD: Week 3 Habit Tracker

  • 5

    WEEK 4 - Sleep

    • Introduction to Week 4: Sleep

    • Experts Say...

    • Sleep and Bodily Systems

    • Sleep Challenges

    • Set Yourself Up For Sleep

    • Strategies for Sleep Success

    • Take Action Now

    • DOWNLOAD: Week 4 Habit Tracker

  • 6

    WEEK 5 - Brain and Being

    • The Balance Between Brain & Being

    • What's The Link

    • You Are What You Think

    • Spirituality and Stress Relief

    • Simple Steps to Less Daily Stress

    • Stress Busting Self-Assessment

    • Take Action Now

    • DOWNLOAD: Week 5 Habit Tracker

  • 7

    WEEK 6 - Becoming a Wellness Warrior

    • Intro: Putting it all Together

    • Integrating the Wellness Topics

    • Remember Your Why

    • Falling Off The Wagon

    • Kindness Counts

    • Way to Go, Wellness Warrior!

    • DOWNLOAD: Week 6 Habit Tracker