Thoughtful care begins with understanding what you need now.
M.I.N.E.
Personal Wellness Strategy
Your health. Your habits. Your way forward with guidance that fits your life.
Understand where you are. Choose what matters.
Put your next steps into practice.
You may know something needs to change but feel unsure where to begin.
Or you may have a goal and need help making it part of everyday life.
Working with Heidi Overman, your Wellness Strategist, gives you a place to connect the pieces, organize your priorities, and create a realistic direction.
Through The Empty Cup Method™, we explore what is filling your cup, what supports you, and what may no longer serve you—so you can make room for what matters next.
What Can MINE Help With?
MINE brings together four connected areas of well-being:
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Movement: Supporting your ability and confidence to participate in everyday life.
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Intention: Connecting your choices with your values, goals, and priorities.
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Nourishment: Considering food, hydration, rest, relationships, and what sustains you.
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Empowerment: Building understanding and confidence to make informed decisions and express your needs.
Together, we can explore:
Functional Aging & Independence
What do you want to keep doing? What has become harder? What support fits your needs now?
Your priorities may include remaining independent, returning to activity, traveling, enjoying grandchildren, or maintaining meaningful interests. We help identify supportive habits and appropriate movement or professional resources.
Weight & Lifestyle
Explore meal routines, food choices, hydration, movement, sleep, and the circumstances influencing your habits. Choose manageable changes that fit your daily life.
Goals & Consistency
Turn broad intentions into practical actions, work through barriers, and develop ways to return after interruptions.
Stress, Rest, & Boundaries
Examine daily demands and make room for recovery, personal needs, and a more manageable routine.
Life Transitions & Purpose
Find your direction during retirement, caregiving, changing health needs, or a return after time away. Reconsider what fits and reconnect with what matters.
Understanding Your Options
Organize wellness recommendations, prepare questions for healthcare appointments, and decide what needs attention now, next, or later.
You do not need to work on everything at once. We begin with your priorities.
Why a Wellness Strategist?
A Wellness Strategist helps you see connections, understand options, and develop a practical way forward.
Heidi brings education, thoughtful questions, resources, and guidance. You bring your experiences, preferences, and knowledge of your own life.
You remain the decision-maker. Recommendations may include independent practices, Empty Cup services, or outside professionals. Your plan remains useful whether or not you purchase additional services.
Step 1: Begin With a Conversation
Complimentary Initial Meeting
30 minutes | No cost or obligation
Share what brings you here, ask questions, and explore which starting option fits your needs.
We’ll discuss whether a Personal Wellness Blueprint, an individual Strategy Session, or another service makes sense for you.
This introductory meeting does not include a detailed assessment or written plan.
Step 2: Discover Your Direction
Personal Wellness Blueprint | $399
Your Blueprint helps you understand the bigger picture before choosing an ongoing pathway.
What Is Included?
90-minute Wellness Discovery Assessment
Explore your goals, concerns, health history, current professional care, routines, strengths, and challenges.
Your Written Personal Wellness Blueprint
Receive an organized guide identifying:
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Begin now: Your first one to three priorities.
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Practice: Small, realistic actions to try.
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Consider: Resources, services, or professional referrals that may help.
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Explore later: Possibilities that do not need immediate attention.
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Maintain: Strengths, routines, relationships, and care already working.
60-minute Blueprint Reveal
Review your guide together, ask questions, and choose your next steps. We also identify what meaningful progress would look like in your everyday life.
You may follow your Blueprint independently, book occasional sessions, or continue with a guided MINE pathway.
The Blueprint is purchased separately and is required before beginning a guided pathway.
There is no obligation to continue afterward.
Step 3: Choose Your Support
Individual MINE Strategy Session
45 minutes | $75
Focused guidance for a current goal, decision, barrier, or progress check.
Leave with a clearer understanding of your priority and agreed next steps. If you already know what you want to work on, you may book an individual session without completing a Blueprint.
90-Day MINE Pathway
Build a foundation and put your priorities into practice.
Pathway: $450
For one or two priorities that would benefit from regular guidance and follow-through.
Includes:
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Six 45-minute Strategy Sessions, scheduled twice monthly for three months.
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A short written action list following each session.
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Relevant educational resources and simple tracking tools when useful.
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Review of what is working and adjustments to your next steps.
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One 30-minute concluding review and a plan for continuing.
Pathway payments: $450 in full or two payments of $225, due at enrollment and in month two.
Your 90-day support period begins after your Blueprint Reveal.
Six-Month MINE Pathway
Build consistency through everyday life.
Pathway: $875
For connected priorities or changes that benefit from more time to practice, refine, and sustain.
Includes:
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Twelve 45-minute Strategy Sessions, scheduled twice monthly for six months.
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A short written action list following each session.
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Relevant educational resources and simple tracking tools when useful.
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Ongoing review and adjustment of your priorities.
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One 30-minute midpoint review and an update to your Blueprint.
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One 30-minute concluding review and a plan for continuing.
Pathway payments: $875 in full or three payments: $300 at enrollment, $300 in month two, and $275 in month three.
Your six-month support period begins after your Blueprint Reveal
How We Work Together
During appointments, we reflect, problem-solve, and agree on manageable actions. Between sessions, you practice those choices and notice what helps or gets in the way.
Throughout the process, we return to six actions: Pause, Listen, Empty, Choose, Practice, and Rise.
Progress may mean a more consistent routine, returning to a valued activity, protecting time for rest, or feeling better prepared for healthcare conversations. We revisit the outcomes that matter to you and adjust without judgment.
Between-session communication covers scheduling and brief clarification. Additional strategy work takes place during appointments. Scheduling, cancellation, payment, and program-completion terms are provided before enrollment.
Which Empty Cup Program Fits?
PROGRAM
MAIN FOCUS
MINE Personal Wellness Strategy
Individual planning and guidance around your priorities.
Your Move
Personalized movement, balance, and mobility sessions.
Empty Cup Weight Loss Program
Structured group education focused on weight-related habits and lifestyle.
Year of Wellness Meetings
Group learning and practical exploration of broader wellness topics.
These programs can complement one another. Movement appointments, classes, massage, other services, and products are purchased separately.
Recommendations are based on your priorities and may include outside resources. Any financial relationship associated with a recommended product will be disclosed.
MINE provides education, planning, and lifestyle guidance. It does not replace medical care, psychotherapy, rehabilitation, or medical nutrition therapy.
What Coaching Does Not Include
Wellness Coaching does not diagnose or treat medical or mental-health conditions.
It does not replace psychotherapy, medical care, physical therapy, or care from a registered dietitian.
Heidi may provide general wellness and nutrition education within her coaching scope. She does not provide medical nutrition therapy, therapeutic diets, or individualized medical meal plans.
