ATTENTION
Individuals who are looking to take charge of their health, get leaner, build strength, and break free from self-sabotage…
INTRODUCING THE
STRESS RESET COHORT
This 6-week Cohort will provide science-backed, practical tools to reset your stress and build lasting resilience, helping your body and mind work with you, not against you. Reduce inflammation, bloating, and water retention, break bad habits, and improve mental and physical health- while getting leaner, building muscle, and making it easier than ever.
STRESS RESET
WINTER COHORT
Cohort Starts Jan 13th- Feb 23rd
Registration will be open from Jan 6th- 12th.
This six-week program is designed to help you recover from the mental and physical stress of the holidays while creating a solid foundation for your health and fitness goals. Together, we’ll restore balance, manage stress, and set you up for success, making it easier to build strength, lose fat, and feel your best in the year ahead.
When stress takes over, it can feel like your body and mind are working against you instead of with you.
Contrary to what influencers online are telling you, stress isn’t a bad thing. In fact, it is amazing for us.
But like anything, too much stress can throw your body and mind out of balance, often in ways that are easy to miss at first.
For many of us, chronic stress has quietly become a way of life.
It’s so constant that you may not even realize how much it’s impacting you.
Do any of these sound familiar?
You’re always tired, no matter how much sleep you get.
Falling asleep or staying asleep feels impossible.
Losing fat or building muscle feels impossible despite your efforts.
You’ve gained weight around your midsection that won’t budge.
You feel bloated, inflamed, or uncomfortable.
Cravings and energy crashes make it hard to stay consistent with food.
You’re dealing with mood swings, anxiety, or emotional overwhelm.
Stress pulls you into cycles of self-sabotage every time you make progress.
Even small challenges feel overwhelming, and recovery takes longer.
Your skin is breaking out or irritated, and your libido is low.
Your period is irregular, painful, or even nonexistent.
You’re worried about your hormones and questioning where they are at.
You’re experiencing brain fog, making it hard to focus or stay consistent.
You feel like your body and mind are working against you instead of with you.
If this sounds familiar, you’re not alone.
These aren’t random struggles or signs that something is “wrong” with you.
Chronic stress can make it feel impossible to achieve the results you’re working so hard for—whether it’s building muscle, losing fat, or simply feeling like your best self. Left unaddressed, it disrupts your body and mind, turning your health and body composition goals into an uphill battle and leaving you drained, both for yourself and for the people who rely on you.
The most frustrating part is that most advice on stress management either tells you to 'just manage your stress better' or is focused on profiting from your struggles.
THE GOOD NEWS
You don’t have to stay stuck in this cycle.
This cohort is your chance to take control of your health.
Through a science-backed approach, we’ll help you understand how stress impacts your body and mind, equip you with effective strategies to regulate it, and build a foundation for lasting resilience. You’ll learn how to work with your body, not against it, making it easier than ever to get leaner, build muscle, and feel great, both mentally and physically.
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“This was the protocol my body needed. My sleep quality has improved. I've gained clarity on my priorities, all while losing inches and body fat! There are pieces of this protocol that I will integrate into my daily life.”
Katie
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"I’ve seen significant improvements in my overall health. My bloodwork from August to December has shown dramatic progress, thanks to subtle changes in my diet and workouts. My clothes fit better—some are even too big—and my personal records in workouts have skyrocketed to levels I’ve never reached with other programs."
Jeremy
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"This program is amazing and has changed my perspective on what it means to EAT and eat WELL. KC and her team have made everything so easy to understand and follow. Unlike most programs, this one gives you a "why" so you know why you're doing what you're doing. It will also get to the nitty gritty of YOUR "why" so once you're self aware, you can remind yourself of your why and to trust the process. l've felt a shift mentally and emotionally toward food and appreciation for my body. The 5lbs lost doesn't hurt.
Jessica
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“The stress reset protocol challenge was awesome! It was challenging, pushed me outside of my comfort zone, aka growth! This is a total body, mind, reset and will be your best investment!”
Dani
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“Thriving On Coaching has changed how I eat, my mood has completely changed, and my gut health has changed in a big way I did not expect. I am better at managing my time, making time to meal prep, and making time to work out.I’m not as depressed and my anxiety has been way better. I’m putting in the time to make my life better.I believe it’s the best thing I’ve done for myself in years, mentally and physically.”
Brittany
HOW IT WORKS
WHAT YOU GET IN THE STRESS RESET
Personalized Onboarding
We’ll start with a 1:1 onboarding call, intake forms, and a welcome guide to set you up for success. You’ll gain a clear understanding of where you’re starting and where you’re headed, giving you a strong foundation to build upon from day one.
Personalized Nutrition Goals & Lifestyle Habits
You’ll receive personalized nutrition goals and lifestyle habits tailored to your unique needs. This program will help you become more resilient to stress, support both mental and physical health, and make building muscle and getting leaner easier than ever.
Science-Backed Workouts
Our workouts are specifically crafted to help you build muscle, boost metabolism, and become more resilient to stress—all while improving your overall well-being. These easy-to-follow, done-for-you workouts provide clear instructions on exactly what to do, with hundreds of demo videos to guide you through each movement. You can track your progress right in the app and ask for help with technique whenever you need it. Whether you’re working out at a commercial gym, a well-equipped home gym, or a functional gym, these workouts are adaptable to fit your environment.
1:1 Coaching Calls With An Expert Coaches
Throughout the program, you’ll have three 1:1 coaching calls: at the beginning, midway through, and at the end. These calls give you the personalized attention you need to stay on track, address any challenges, and adjust your plan so it continues to support your unique goals.
Office Hours
Twice a week, you’ll have the opportunity to join live office hours where you can ask questions, get personalized advice, and troubleshoot anything that’s come up. You’ll feel reassured knowing you can reach out for support whenever you need it.
Accountability & Support
Alongside your coaches, you’ll be part of a supportive community in our group chat and private community page. You’ll always have someone cheering you on, sharing insights, and holding you accountable so you stay on track and motivated every step of the way.
Anti-Inflammatory Meal Plans & Recipes
You’ll learn exactly what foods support your body and how to use nutrition as a powerful tool to reduce inflammation, support gut health, and combat bloating and water retention. With our anti-inflammatory recipe pack, you’ll have the knowledge and resources to nourish your body, making it easier to become more resilient to stress and achieve your health goals.
Weekly Legion Giveaways
To keep you motivated and celebrate your progress, we’ll be giving away a Legion supplement of your choice every week. By sharing your wins through Momentum Fridays, you’ll have a chance to be rewarded for your hard work and dedication.
Access to the T.O.C. App
Stay organized and on track with everything in one place. The T.O.C. app lets you track your progress, workouts, and nutrition in an easy-to-use platform, so you can focus on your results without the overwhelm.
Well-Designed Curriculum
Created by our functional nutritionist, this science-backed curriculum will help you understand how your body works under stress and provide you with practical tools to manage it. With this knowledge, you’ll be empowered to take control of your health and create lasting stress resilience.
Shelby
“Just join T.O.C. and trust the process.
Life doesn’t have to be miserable feelings physically and mentally.
There is a better life out there waiting for you. Seek help. Don’t settle for ‘it is what it is’.
Life can be better and enjoyable. You just have to be willing to try something new.
If what you’re doing now isn’t working then how do you think things are going to get better?”
Who is this for?
You’re coachable and ready to grow.
You’re open to guidance, excited to work together as a team, and eager to be part of a supportive community that’s committed to your success.
You’re willing to take imperfect action.
Stress doesn’t wait for the perfect moment. You understand that managing stress means taking action, even when life feels chaotic. This cohort will teach you simple, effective strategies to integrate into your daily routine, helping you make small, consistent choices that lead to big, lasting changes. You’re ready to show up, do the work, and trust the process.
You have a basic understanding of food tracking.
You’re familiar with the basics of using a food scale and tracking your nutrition to support your goals. You’re ready to continue building on this foundation to create a healthier, more balanced relationship with food.
You have a fitness foundation.
You know your way around the gym and have access to a commercial gym, a functional gym, or a well-equipped home gym. You’re committed to working out in a way that supports your overall health.
You have a neutral relationship with food, fitness, and your body.
You’re not triggered by discussions around food or fitness and are comfortable using them as tools to support your health, not stress you out.
You value collaboration.
You’re excited to connect with expert coaches and a like-minded community of people who are working toward similar goals. You understand the power of collaboration and are eager to support others along the way.
You believe your health is your greatest investment.
You know that prioritizing your health today will pay off tomorrow, whether it’s through better energy, confidence, or the ability to show up as your best self for those who depend on you. You’re ready to invest the time, effort, and resources needed to build a healthier, stronger future.
Who is this NOT for?
You’re looking for extreme methods.
If you’re after quick fixes or extreme dieting and exercise, this program isn’t for you. At T.O.C., we focus on doing it right. Our goal is to help you leave not just physically stronger, but mentally more resilient and confident than when you started.
You’re brand new to food tracking or easily get overwhelmed.
If you’re not familiar with using a food scale or tracking nutrition, this program may feel overwhelming. We recommend building a solid foundation first with 1:1 coaching to get comfortable with these skills.
You lack fitness experience or access.
If you don’t have a basic understanding of fitness or access to a gym setup, this program may not be the best fit. We recommend starting with our Personal Training or 1:1 coaching program to help you build your fitness foundation before jumping into the cohort.
You’re struggling with food or gym-related stress.
If food and fitness feel like constant triggers or you rely on them to cope with stress, this may not be the best starting point. We recommend starting by addressing your mindset and building a solid foundation for healthier habits before diving into the program.
You often find yourself stuck with self-sabotage.
If you know what to do but just don’t do it, fall into all-or-nothing thinking, or end up in "F*ck It Ville" after a small mistake, this program may not be the right fit for you just yet. These patterns often stem from a lack of self-efficacy (the confidence that your actions match your intentions). No amount of information or perfect game plans will work if you cannot follow it with consistent action. If you’re struggling with consistency, it’s better to start with 1:1 coaching. We’ll help you build the confidence you need to create a solid foundation before joining the cohort.
You are looking for the cheapest or easiest method.
If you’ve been stuck in a cycle of quick fixes and short-term results, it’s likely because you’ve been treating your health as something you can put off or compromise. Your health is one of your greatest investments, and it deserves to be treated as such. Real change requires time, effort, and resources, and until you’re ready to commit, T.O.C. may not align with where you are right now.
If you don’t have experience with food tracking, a solid fitness foundation, a growth mindset, or a healthy relationship with food, we suggest starting with 1:1 coaching and/ or personal training. This will help you build the foundation and confidence you need to thrive in future programs like the Stress Reset.
Learn more here.
A F T E R R E G I S T E R I N G
WHAT HAPPEN’S NEXT?
Sabrina
“I highly recommend joining the Thriving On Stress Reset. I thought I knew "all the things” about stress management and I learned so many practical applications. I was able to implement these changes easily in my life. T.O.C. helped me to reduce the stress and anxiety that I feel in my body. I know that my kids can feel that, too. They notice the calm in me also.”
6 W E E K C U R R I C U L U M
WHAT TO EXPECT
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Before kicking off the Cohort, you’ll finalize your intake forms, complete onboarding calls, and join our Kick-Off Call on Day 1 of the Cohort to set intentions and get a full overview of what’s ahead. We’ll guide you through grocery shopping, setting up your kitchen, and starting your personalized programming. By the end of this week, you’ll feel organized, prepared, and confident to begin your journey.
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Stress starts in the mind, and this week, we’ll focus on understanding how your thoughts, mindset, and mental patterns influence your stress levels. We’ll explore simple but powerful strategies to reframe your mindset and feel more in control. (Guest speaker TBD for an even deeper dive!)
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Food is one of the most powerful tools to support your body through stress. This week, you’ll learn how to choose foods that reduce inflammation, improve gut health, and regulate your energy. You’ll leave with actionable tips on how to use nutrition to fuel your body and mind—without restriction or overwhelm.
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Sleep is foundational to your health and stress resilience, but it’s often the first thing to take a hit when stress creeps in. This week, we’ll dive into strategies for improving your sleep quality, getting more restorative rest, and setting up an evening routine that works for your lifestyle.
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Not all workouts are created equal when it comes to managing stress. This week, we’ll show you which movements and workout styles make your body more resilient, boost your metabolism, and reduce cortisol levels. Whether you’re a gym regular or just getting started, you’ll learn how to train smarter—not harder—for better results.
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This week is all about supplements: which ones are worth your time (and money) and how they can support your stress management journey. We’ll provide a science-backed look at supplements for hormonal balance, sleep, gut health, and energy, helping you make informed decisions about what’s best for your body.
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In our final week, you’ll learn simple, practical tools you can use every day to stay resilient and manage stress effectively—long after the cohort ends. From breathing techniques to time management tips, these tools are designed to help you maintain the progress you’ve made and thrive in your daily life.
APP FEATURES
The Thriving On Coaching app provides everything you need to streamline your experience during our next 6 weeks together.
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Seamless Onboarding Process to get you started ASAP!
Access to our anti- inflammatory recipe pack, and how to courses on how to create your own meal plan.
Science backed done-for-you fitness programs curated by Coach Tobi
Access to countless guides and how-to videos
Chat with your coach anytime (DM, voice messaging, GIFs, pictures, and videos)
Hundreds of gym demo videos
App that tracks your progress in and out of the gym for you
Syncs with MyFitnessPal, Cronometer, and most fitness apps
Timers for rest periods, AMRAPs, running, and more
Access to the private community page and chat for support and motivation from like-minded people
Brittany K
It’s 100% worth it, regardless of what your goals are, being able to know you can handle whatever life throws at you and be able to adapt and adjust is insanely awesome! If you’re a parent like me, being able to play with your kids without feeling fatigued or wanting to avoid it because you’re too tired is worth it because they’re only little once! You get one life, don’t live it unhappy, stressed, feeling unwell, take control!
UPCOMING COHORTS
F A Q
FREQUENTLY ASKED QUESTIONS
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We understand that time is precious. The Stress Reset Cohort is designed to fit into your life, with short, effective workouts and practical tools you can easily integrate into your routine. We focus on consistent, imperfect action, so even if you can’t dedicate hours a week, you’ll still see progress.
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Unlike other programs that offer surface-level tips or extreme methods, the Stress Reset Cohort takes a personalized approach that targets the specific stressors affecting your life—hormonal imbalance, poor sleep, emotional eating, etc. We provide sustainable strategies that fit into your lifestyle, with expert guidance and accountability every step of the way.
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We’re here for you every step of the way. You’ll have bi-weekly office hours, personalized coaching calls, and access to our private community for ongoing support. If anything feels overwhelming, our team is just a message away to help you work through it.
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If you have a complicated relationship with food, are easily overwhelmed, or are new to track, this may not be a good starting point for you.
Obviously, this is your choice, but for the best result, we suggest starting with 1:1 coaching to address the root causes that are holding you back and build a solid foundation before jumping into the cohort. -
The Stress Reset Cohort is designed to teach you practical, science-backed tools for stress management that can be implemented in your daily life. You’ll learn how to regulate your nervous system, improve your sleep, nourish your body with the right foods, and build a mindset that supports lasting resilience. This program gives you the tools and knowledge to manage stress effectively for the long haul.
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No worries! If you can’t attend the live calls, we’ll provide recorded sessions so you can watch them at your convenience. You’ll still get all the valuable insights and guidance, and you can reach out for any follow-up questions or support.
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Accountability is a key part of the program. You’ll have ongoing support from your coaches, a community group chat, and a private community page to stay connected with fellow cohort members. Plus, you’ll have 3 1:1 coaching calls with a coach and access to bi-weekly office hours, ensuring you stay on track and feel supported throughout the program.
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Absolutely! In the first week, you’ll receive guidance on grocery shopping and tips to help you make healthier choices. We’ll also provide sample meal plans, recipes, and tools to help you create your own stress-reducing, anti-inflammatory meal plans. You’ll feel confident in knowing what to buy and how to prep meals that support your health goals.
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Life happens, and we understand. If you fall behind, you’ll still have access to all program materials, including recordings and resources, so you can catch up at your own pace. We’ll also provide extra support and encouragement to help you get back on track without feeling overwhelmed.
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This program is designed to be flexible and adaptable to different health needs. If you have specific health concerns or conditions, it’s best to reach out to us before signing up so we can ensure the program is a good fit for you. We’re here to work with you and can provide personalized modifications if needed.