4 Weeks to Wellness

A Step-by-Step Guide to Change Your Body in Just One Month

Have you started and quit countless diets to lose weight? Are you planning to start exercising…some day? Are you ready to change your body but unsure of how or where to begin? If so, then this is the perfect course for you.

4 Weeks to Wellness is a daily program to help you eat a healthier diet, boost your metabolism, and create the lifelong wellness habits that will help you get­ — and keep — a body that makes you proud.

This month-long journey will help you build a foundation for healthier living from which you can lose weight and get fit. At the end of the four weeks, you can expect to look and feel better, have more confidence in your ability to reach wellness goals, and feel empowered to take on diet and exercise challenges. It is the perfect program for someone who has been sedentary for some time, who has tried and failed to lose weight, or who has started and quit exercise programs repeatedly.

Specifically, over the course of the four weeks, you will

  • Make informed changes to your daily diet and clean up your eating habits
  • Gradually increase daily movement to boost metabolism without strain or fatigue
  • Identify the specific challenges in your daily life that stand in the way of reaching your wellness goals
  • Create specific and personalized techniques to combat and overcome those roadblocks
  • Build an empowerment toolbox full of skills that will help you live an active, robust and satisfying life

A quick word about weight loss…

This is not a fad diet for quick weight loss. In fact, even though you will start to slim down on this plan, weight loss will not be your primary goal during this month. Why? Because if you jump into a weight loss plan before you lay the groundwork for good health, your plan to slim down will backfire.

Let’s face it, most of us can white-knuckle our way through a week or two of dieting. And we can often strong-arm our way through a few days of a new exercise regime. But after the first few weeks, we often feel a strong urge to return to “normal.” We want to fall back into the comfortable habits that caused weight gain in the first place.

This plan helps you to create a new normal. By making small, gradual changes to your daily routine you comfortably create a new way of living that supports a healthy weight. And since these new habits are built around your own personalized routine and lifestyle, they are easy to maintain.

Included in the program, you’ll get:

  • Daily and weekly step-by-step instructions to guide you through essential activities
  • 4 Weeks to Wellness Daily Food Trackers and Calorie Registers
  • 4 Weeks to Wellness Activity Schedule
  • Barrier Buster Worksheets
  • Daily Wellness Worksheets
  • 4 Weekly Wellness Contracts
  • A guided plan for moving forward after your program is complete

Are you ready to get started? Don’t wait another day. Now is the perfect time to begin.


Your Instructor

Malia Frey, M.A.
Malia Frey, M.A.

Malia is the Weight Loss Expert at Verywell.com, and writes weight loss, diet, and exercise articles for both print and online publications including About.com, Muscle & Fitness, Zliving, GetHealthyU, Examiner.com, Worldlifestyle.com, Diet.com, Men's Fitness, North Memorial Medical Center, and many more. She is certified by the American Council on Exercise as a health coach, personal trainer, fitness nutrition and weight management specialist. Malia was recently named a Sharecare Now Top 10 Online Influencer in the field of weight loss.

Course Curriculum

  Welcome to 4 Weeks to Wellness
Available in days
days after you enroll
  What's Next? Moving Forward
Available in days
days after you enroll

Frequently Asked Questions

When does the course start and finish?
The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own.

Get started now!