Work with Rooted
The Foundations | 6 week Personalised Programme
A 6-week programme for focus, energy and clarity, built on five pillars: nourishment, movement, rest, stress management and habit building.
The Premise
Life is full. We’re holding a lot, and most of us are trying to do a hundred things at once.
The Foundations is about coming back to the things that can make the biggest difference: how we move, how we sleep, how we nourish ourselves and how we manage stress.
We know these things matter. But knowing what we need and actually making space for it are two very different things.
Modern life makes the foundations surprisingly hard to protect. When we’re busy, tired or constantly looking after everyone else, they’re often the first things to slip.
Yet when we give them the attention they deserve, they can give so much back: more energy, better focus, greater clarity and a stronger sense of feeling like ourselves.
Together, we’ll look at each of the foundations and work out what they need to look like for you.
There is no one perfect routine. The aim isn’t to give you another list to follow, but to help you build something personal, practical and sustainable. A routine that works with your life, supports you when things are busy and gives you something to come back to when things don’t go to plan.
Because when the foundation is strong, everything else has somewhere to grow.
This Programme May Support You If:
You're leading, creating or holding a lot for other people, and your own energy is the thing running lowest.
You’re good under pressure, but you can feel the cost of always being “on”.
Your mind feels busy and overstimulated, yet switching off doesn’t come easily.
Your focus feels scattered, and your energy fluctuates throughout the day.
You are entirely overwhelmed by conflicting wellness advice and social media noise.
You want structure, but you have no interest in restriction, perfection or another set of rules to follow.
You’re ready to build a routine that supports your life, rather than asking your life to fit around it.
Your Six Weeks
Step 1 - Health Consultation + Food Diary
Before we meet you'll complete a full health consultation and share a 3 day food diary, giving us an honest, detailed picture of your current nourishment, energy and habits before we design anything.
Step 2 - Your 1:1 Consultation
A 90-minute online consultation, one-to-one with me. We go deep on your health history, your goals and the patterns getting in the way, so your programme is built entirely around you.
Step 3 - Your Personalised Plan
I take everything from your consultation and food diary and build your Foundations programme. We walk through it together on a 20-minute call, so you leave with total clarity and space to ask questions.
Step 4 - Your Plan, Delivered
Your full plan lands in your inbox, followed by a curated weekly inspiration email to keep momentum: playlists, recipes and reflection prompts and practical lifestyle ideas to bring your foundations to life. You will also recieve a copy of the Seasonal Shopping Guide.
Step 5 - Two Virtual Check-Ins
Two virtual check-ins across the programme to track progress, adjust what's not working and adjust as your life shifts around you, with email support in between whenever you need it.
Step 6 - Your Foundations Journal
You finish with your Foundations Journal: a six-week reflection, a routine plan to carry forward, and a letter from your coach.
The Foundations | The Group Workshop
Some things are better learned in a small room, together.
The Foundations is an intentionally intimate workshop exploring the four pillars behind lasting focus, energy and clarity: nourishment, movement, rest and stress management, alongside the habits that bring it all together.
It’s a mix of education, conversation and practical exercises. We’ll unpack the science behind each foundation, challenge some of the noise and conflicting advice around them, and explore what they actually look like in real life.
Because while the foundations are universal, how we build them is personal.
Each workshop is shaped around your brand, your company culture or your community. We tailor the conversation, examples and practical exercises to the people in the room, the lives they are living and the things that matter to them.
There is space to learn, ask questions, share experiences and reflect on what might work for you. Then we bring it all together, turning the learning into tangible actions and a routine that feels realistic, personal and possible to maintain.
You leave with a deeper understanding of what supports your energy, focus and wellbeing, and practical tools you can actually take into your everyday life.
Email to book or enquire about private workshops. Or look out for open workshops in London soon