6-Month 2017-02-01T10:20:42+00:00


It is easy to overlook all of the things that contribute to our sense of nourishment and fulfillment.  It is not just the food we eat that affects our health, but all of the other factors present in our daily lives.

I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected.  Does stress at your job or in your relationship cause you to overeat?  Does lack of sleep or low energy prevent you from exercising?  As we work together during this six month program, we will look at how all parts of your life affect your health as a whole and see how and where we can make improvements.

6 month - Complete Wellness Makeover

The below benefits are included in the “Nudge Coach” program but are also part of the 6-Month “Complete Wellness Makeover” program.

  • Motivation and support through the Nudge app
  • Provide help in area’s you are falling behind (sleep, hydration, nutrition and activity)
  • Simple but informative handouts that will increase your health and wellness knowledge
  • Monthly newsletter with healthy tips
  • Access to a private Facebook Group with valuable resources and where you can ask me questions and collaborate with other like minded people
  • Invitations to lectures and/or webinars

In addition you will receive:

  • All the Health Tracking benefits and more. . .
  • Multiple one-on-one coaching sessions (bi-weekly). Sessions will take place in person, phone or Zoom (web conferencing)
  • e-Mail support between sessions
  • Healthy, simple-to-prepare recipes and meal planning recommendations
  • Coaching and support to help you make the dietary and lifestyle changes you want
  • Additional bonuses including guided Grocery Store Tours, De-junk your Kitchen sessions and more
  • Develop Nudge trackers based on personal goals and priorities
  • Keep you accountable along the way to ensure you are attaining your personal goals
  • My personal commitment to your health and success


You will have my full support and guidance every step of the way as we implement simple changes for life-long success.

These are the Next Steps to select the program that fits your needs

Sign-up Steps

What my clients are saying:

Having John as a coach has helped increase the little knowledge I had about healthy eating – the major point made was awareness of labeling in the grocery store. When I grocery shop nowadays, there is a little voice asking me if I looked at the label for GMOs, sugars, sodium, fats, etc. The knowledge I gained from his coaching has revised my eating habits into healthier food choices. I feel more confident with my food selections and best of all, I do not miss all that junk food like I thought I would.
Wendy M.Wendy M.
With a family history of short, stout women, I have been on a dozen different diets since my teens. The results were always temporary. Now in my mid-sixties, I have learned that keeping my weight under control is more than going on the latest fad diet. I owe this new long-term lifestyle of health to John van Vlaardingen.
Susan BSusan B.

How does my One-on-One Health Coaching program work?

Together we will connect the dots between who you are and who you want to be. Create your personal blueprint and decipher your body’s unique needs. We will set your personal goals and work towards sustainable change.

To accomplish all of this and more we will most likely use several if not all of the below sessions, have a look and get excited.

1.  Goal Setting Supercharged

  • How to get crystal clear on your goals
  • Aligning your goals with your life priorities
  • How to put yourself towards the top of the list
  • Figuring out your WHY (written exercise)
  • Setting SMART (Specific, Measurable, Attainable, Realistic and Time-Framed) short-term and long-term goals

2.  Deciphering Food Labels Made Easy 

  • How processed foods can sabotage your weight loss efforts (even when you are counting calories)
  • The top controversial food additives
  • Tips to make label reading easier
  • How to start with simple changes

3.  Menu-Planning For Success

  • How planning ahead can help you eat healthier and lose weight
  • How to save time, money, calories and stress
  • Quick prep and cooking tips
  • Planning for busy weeks
  • BONUS – Grocery Shopping Guide

4.  Why Diets Do not Work 

  • Why one diet does not work for everyone
  • What to focus on ADDING IN and CROWDING OUT instead of restricting
  • The myths we have been falling for and why your yo-yo diet history is not your fault
  • Simple things you can start with right away

5.  Exercise Strategies To Maximize Results

  • Easy ways to get started with exercise
  • How to maximize results without spending hours at the gym
  • Common roadblocks to exercise with simple solutions
  • How to bust through a weight loss plateau

6.  Why It’s Not Just About Food and Exercise

  • What nourishes us on a deeper level
  • Why eating can be used to fill a void and what to do about it
  • Life balance, what is it and how it can help with your goals
  • BONUS – “the circle of life,” discover which primary foods you are missing

7.  Portion Control and Mindful Eating

  • Discover eight ways to get a better handle on portion control without feeling deprived
  • Learn what mindful eating is and how it can help with weight loss and overall health
  • Mindless eating triggers and solutions

8.  Understanding Cravings and Conquering them

  • Common causes of cravings and how to deal with them
  • How to curb cravings and find healthier options
  • Why your sugar and/or junk food habit is not all your fault

9.  Stress Management and Self-Care

  • How stress can affect you physically and emotionally
  • Getting better control over your schedule and your life
  • Putting YOU at the top of your priority list
  • 22 ways to reduce stress and take care of yourself

10.  Mindset and Habits For Powerful Results

  • Identifying the thoughts and actions that may be keeping you ‘stuck’
  • How to take a step back and shift your mindset and attitude
  • Evaluating the ‘auto-pilot’ habits that may be preventing you from reaching your goals
  • Why it is not about ‘perfection’ but PROGRESS

11. Fueling Your Body For Great Results 

  • Why what we eat really matters
  • How food effects how we look, feel and age
  • Focus on thriving, not depriving
  • The basics of protein, carbs and fat and why each is important
  • Food journaling

12.  Food and Habits to Boost Energy

  • The foods and habits that may be boosting or depleting your energy levels
  • Simple tips to start improving your energy today
  • The way you start your morning can have a big impact on your energy throughout the day
  • Tips to avoid the 3 pm slump

In addition there are several BONUS materials to dig deeper into any of the sessions and help you accomplish your goals.

Bonus Materials for Monthly Programs

After reading all this information, are you ready for your FREE Discover Session?


Still have questions?

Below are some of the most commonly asked questions.  But feel free to send me an eMail if you have a different question or something is not completely clear.

YES!  In order for us to work together, I need to have a little of your health history and see if I can help you with your goals.  My One-on-One Health Coaching Programs might not be for everyone, so we both need to make sure that we are a good match.
NO!  This is and will always be just between me and you!  I will not share this anywhere or discuss it with any of my clients, friends or family.  Your privacy is very important to me and I take all the necessary measures to keep your information confidential.
It really depends on your computer skills and your willingness to share as many details as possible to make our collaboration easier, but it should not take you more than 5 minutes.
NO!  The whole purpose of the Intake Form and Discovery Session is to:

  • Determine which program would be best suited for you
  • For me to get to know you better and discuss your goals
  • Bring us together in person, phone or web conference in which we will both see if we are suitable for each other

Regarding working together in any of my Health Coaching Programs, we will discuss all the details at the end of the FREE Discovery Session.

The below image explains the entire process the best.

Health Coaching Next Steps

Of course!  It will be me that you will be talking to.  I want to personally meet and get to know you. The FREE Discovery Session will be with me and I am looking forward to meeting you!