30 Days of Wellness
Simple, Practical, and Intentional Ways to a Lifestyle of Wellness
A Virtual 30 Day Workshop with
Dr. Kristen Bentson and Yoga Expert Laurel Attanasio
Spend a month focusing on your health and what your body needs most from you. Learn from a seasoned yoga instructor and functional medicine practitioner how to live your best, healthiest, and most intentional life.
Here’s What’s Included
Inspiration, Education, Motivation
- 4 Live Zoom Sessions with Expert Yoga Instructor Laurel Attanasio
- 4 Live Zoom Classes with Dr. Kristen Bentson
- 2 Live Friday Q and A Sessions
- Recordings of All Course Materials (in case you can’t make it to a class or want to watch it again!)
- Worksheets, Meal Plan, and Guides
BONUS: Track your journey with monitored online Food, Mood, and Lifestyle Journal plus private messaging access to Dr. KB and her team throughout the 30 Days
ADD ON FOR LEHIGH VALLEY LOCALS: Metabolism Testing at Dr. Bentson’s Bethlehem Location ($50). This 10 minute breathing test takes all the guesswork out of weight management. Metabolism varies a lot from person to person, and although calculators and formulas might get you close, this quick and easy test definitively determines how your metabolism functions. Within a few minutes, you can find out exactly how many calories your body needs to lose, gain or maintain. You can know once and for all if you have a slow, normal, or fast burning metabolism. Learn precisely how many calories your body burns at rest, and you can rest assured that you will get the weight management results you are after.
Wellness Agenda
Let’s Make Healthy Happen
week 1
FOUNDATIONS
This is your introduction week. Here’s what you’ll get:
- Monday Morning Yoga with Laurel: Stress management and movement are key components to maintaining a healthy mind, attitude and weight. During the yoga sessions, we will discover how yoga not only makes us stronger mentally, but also physically. Each class will incorporate a full-body workout that will strengthen, lengthen and tone legs, arms, and core. This is excellent for new and advanced students looking to build strength mentally and physically. After class, you will receive a link to the recorded version, which you will have access to forever! So, even if you need to miss a class, you can do it later!
- Wednesday Night Foundations Class with Dr. Kristen Bentson: To build something amazing, you need a solid foundation. Week one is all about setting that firm foundation. The first class is designed to motivate you and get you headed in the right direction. Dr. KB will teach you the truth about weight management, break down the fundamentals of eating healthy, talk about which supplements are actually worth taking, and help you work through strategies for approaching food that actually work. She’ll give you practical tips and step by step instruction about how to make healthy happen.
- Get started with your food journals: Dr. KB will give you access to Practice Better, her HIPAA compliant practice management system which allows for you to journal your lifestyle, including food, so that she can help guide you through the 30 days. She’ll kindly encourage you to make the changes that will really make a difference in your weight and your health!
- Q and A Friday: Come with questions! Friday Q and A will help you to stay on track and get answers to any questions you might have.
week 1
FOUNDATIONS
This is your introduction week. Here’s what you’ll get:
- Monday Morning Yoga with Laurel: Stress management and movement are key components to maintaining a healthy mind, attitude and weight. During the yoga sessions, we will discover how yoga not only makes us stronger mentally, but also physically. Each class will incorporate a full-body workout that will strengthen, lengthen and tone legs, arms, and core. This is excellent for new and advanced students looking to build strength mentally and physically. After class, you will receive a link to the recorded version, which you will have access to forever! So, even if you need to miss a class, you can do it later!
- Wednesday Night Foundations Class with Dr. Kristen Bentson: To build something amazing, you need a solid foundation. Week one is all about setting that firm foundation. The first class is designed to motivate you and get you headed in the right direction. Dr. KB will teach you the truth about weight management, break down the fundamentals of eating healthy, talk about which supplements are actually worth taking, and help you work through strategies for approaching food that actually work. She’ll give you practical tips and step by step instruction about how to make healthy happen.
- Get started with your food journals: Dr. KB will give you access to Practice Better, her HIPAA compliant practice management system which allows for you to journal your lifestyle, including food, so that she can help guide you through the 30 days. She’ll kindly encourage you to make the changes that will really make a difference in your weight and your health!
- Q and A Friday: Come with questions! Friday Q and A will help you to stay on track and get answers to any questions you might have.
week 2
CORE PRINCIPLES
- Monday Morning Yoga with Laurel: This week, you’ll work on strengthening your core. Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.
- Wednesday Night Core Principles Class with Dr. KB: Learn to think like a nutrition expert. Doctor Google can confuse even the most health savvy consumer. Learn how to weed through all the info and learn what’s actually important. Now that you’ve built a foundation, learn the framework of the Core Principles that will keep you building in the right direction.
- Journals: Use your online journals to keep you motivated and accountable.
week 3
LIFESTYLE
- Monday Morning Yoga with Laurel: This week, we will focus on improving your digestion. Twisting poses and inversions bring more circulation to the abdomen area allowing the entire digestive system to work better. Through yoga, you can assist in stimulating detoxification through the circulatory, digestive and lymphatic systems. This week’s twisty flow, will get everything moving!
- Wednesday Night Lifestyle Class with Dr. KB: This week is all about addressing lifestyle factors that matter. Dr. Bentson will give you practical strategies for managing stress, tips for sleep, and will also address the basics of detox.
- Journals: Use your online journals to keep you motivated and accountable.
- Q and A Friday: Come with questions! Friday Q and A will help you to stay on track and get answers to any questions you might have.
week 3
LIFESTYLE
- Monday Morning Yoga with Laurel: Week 3, we’ll focus on Improving your digestion.Twisting poses and inversions bring more circulation to the abdomen area allowing the entire digestive system to work better.
- Wednesday Night Lifestyle Class with Dr. KB: This week is all about addressing lifestyle factors that matter. Dr. Bentson will give you practical strategies for managing stress, tips for sleep, and will also address the basics of detox.
- Journals: Use your online journals to keep you motivated and accountable.
- Q and A Friday: Come with questions! Friday Q and A will help you to stay on track and get answers to any questions you might have.
week 4
WRAP UP
- Monday Morning Yoga with Laurel: This week, you’ll work on building your lean muscle mass. While practicing yoga, we attempt to strengthen and lengthen all the muscles throughout our body; however, many of the standing poses require a lot of leg work, which activates the largest muscles throughout the body. As you do more yoga, you will notice the increase in long lean muscle mass. The more muscle you have on your body, the more calories you burn!
- Wednesday Night Wrap Up Class with Dr. KB: This is the class where we bring it all together. We’ll talk about how to turn health strategies into habits, manage your new mindset, eating out, how to deal with food pushers, and navigating your social life while still focusing on your health goals.
- Journals: Use your online journals to keep you motivated and accountable.
Wanting more? Laurel and Dr. KB also offer one-on-one programs customized to your unique health needs. Learn more about Dr. Kristen Bentson and personalized functional medicine. Learn more about yoga with Laurel.
Health Benefits
Now is the perfect time to get started
10 Amazing Benefits of a Healthy Weight:
-
Decreased breast (and other!) cancer risk
- Improved heart health
- Increased fertility
- Decreased risk of diabetes
- Longevity (more birthday candles!)
- Less joint pain
- Lower levels of inflammation
- Better cholesterol and blood pressure levels
- Stronger confidence levels
- Improved sleep
Positive Effects of Stress Management:
- Improved concentration
- Reduced cardiovascular risk
- Lower levels of anxiety and depression
- Improved immunity
- Better digestive health
- Healthier skin and hair
8 Reasons to Eat Healthy, Whole Foods:
- Eliminate metabolic syndrome
- Decrease your risk and fight heart disease, diabetes, cancer, alzheimers
- Improve your gut microbiome
- Provide your body with antioxidants, phytochemicals, and key nutrients
- Better your concentration
- Boost your energy and outlook
- Improve bone health
- Decrease autoimmunity
Physical and Mental Benefits of Yoga:
- Sleep improves
- Concentration improves
- Immunity increases
- Memory improves
- Pain decreases
- Learning efficiency improves
- Posture improves
- Mood improves
- Weight normalizes
- Well-being increases
- Muscular flexibility increases
- Mind/Body/Neuro connection improves
- Energy level increases
The Experts
Your Wellness Team
Laurel Attanasio
Laurel is a yoga gypsy who loves exploring land and sea. She has always had the travel bug, but only fell in love with yoga 15 years ago. After completing her Master’s Degree in Business, while working full-time, she knew she needed a shift mentally and physically. At that point, she stepped into a yoga class and onto her mat; yoga changed her life forever. Within a year, she completed her 200 hour training and then within another she left her job to pursue a career in yoga. Shortly after, she completed an additional 300 hours of training, a Pilates Mat training, and a Stand Up Paddle Board Yoga Training. Her passion to always learn more led her to working with Sadie Nardini. She spent hours soaking up anatomy knowledge from Sadie as well as learning the business of yoga. She had the honor of traveling the world with Sadie as her lovely sidekick for more than two years. Her teaching style encourages you to move with attention to alignment and core stability while maintaining a fluid breath cycle. Laurel’s approach allows you to progress to the next level of your practice, while using your core to find balance, stability and openness. Each yoga class is a reflection of everyday life; challenges in class will require you to maintain the integrity of your core, your true being. Laurel’s heart is rooted in her hometown of Bethlehem, PA, with her husband, Josh, and chi-weenie/sidekick, Zeek. Her love for travel and adventure keeps her teaching yoga, paddle boarding, hiking, running, tasting healthy vegan food and sipping wine and cocktails all over the globe. She loves helping others seek the beauty within and the beauty throughout the world. Join her locally, globally or online.
Dr. Kristen Bentson
Kristen is an author, speaker, and practitioner who consults with people around the world and locally in Bethlehem, PA. She’s the author of the Cool Girl’s Guide to the FODMAP Diet: Everything you need to get savvy about (and beat!) digestive issues — for life. She brings a fresh perspective to common conditions and firmly believes that “conditions are conditional.” Rather than focusing on disease, she focuses on the conditions causing the disease and creates protocols that empower her patients to be intentional about making lifestyle changes that will make a difference. Dr. Bentson is a doctor of chiropractic and is on staff at Lehigh Valley Health Network. She has a masters of science degree in nutrition, certification in biofeedback, and is trained in functional medicine through the Institute of Functional Medicine.
Laurel Attanasio
Laurel is a yoga gypsy who loves exploring land and sea. She has always had the travel bug, but only fell in love with yoga 11 years ago. After completing her Master’s Degree in Business, while working full-time, she knew she needed a shift mentally and physically. At that point, she stepped into a yoga class and onto her mat; yoga changed her life forever. Within a year, she completed her 200 hour training and then within another she left her job to pursue a career in yoga. Shortly after, she completed an additional 300 hours of training, a Pilates Mat training, and a Stand Up Paddle Board Yoga Training. Her passion to always learn more led her to working with Sadie Nardini. She spent hours soaking up anatomy knowledge from Sadie as well as learning the business of yoga. She had the honor of traveling the world with Sadie as her lovely sidekick for more than two years. Her teaching style encourages you to move with attention to alignment and core stability while maintaining a fluid breath cycle. Laurel’s approach allows you to progress to the next level of your practice, while using your core to find balance, stability and openness. Each yoga class is a reflection of everyday life; challenges in class will require you to maintain the integrity of your core, your true being. Laurel’s heart is rooted in her hometown of Bethlehem, PA, with her husband, Josh, and chi-weenie/sidekick, Zeek. Her love for travel and adventure keeps her teaching yoga, paddle boarding, hiking, running, tasting healthy vegan food and sipping wine and cocktails all over the globe. She loves helping others seek the beauty within and the beauty throughout the world. Join her locally, globally or online.
Dr. Kristen Bentson
Kristen is an author, speaker, and practitioner who consults with people around the world and locally in Bethlehem, PA. She’s the author of the Cool Girl’s Guide to the FODMAP Diet: Everything you need to get savvy about (and beat!) digestive issues — for life. She brings a fresh perspective to common conditions and firmly believes that “conditions are conditional.” Rather than focusing on disease, she focuses on the conditions causing the disease and creates protocols that empower her patients to be intentional about making lifestyle changes that will make a difference. Dr. Bentson is a doctor of chiropractic and is on staff at Lehigh Valley Health Network. She has a masters of science degree in nutrition, certification in biofeedback, and is trained in functional medicine through the Institute of Functional Medicine.
