1:1 COACHING
3-Moon Program
End the cycles of burnout and actually know WTF your body is asking of you each month.
Confidential one-on-one sessions with holistic cycle coach Heather Litster
Personalized charting plans tailored to your unique needs and goals
Evidence-based support such as fertility awareness method, mindfulness practices, and holistic approaches to help propel you into alignment
Join me for the 3 Moon Program
IS THIS FOR ME?
Who is the 3 Moon Program for?
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You are cycling through a continuous cycle of burnout, spending money on holistic practices and a concoction of expensive supplements. But you still find yourself wondering what you are doing wrong and turning to Dr. Google in search of answers. You’re ready to let go of all the stress and find peace with your cycle and hormones.
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You may have been diagnosed or suspected for endometriosis, PCOS, PMDD, bipolar, anxiety, or “mystery illness.” But you’re left hanging and not comfortable with the medical options. You’re suspicious why your menstrual cycle was never explored in more depth.
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You’re fed up of researching about hormones, supplements and diets to fix your issues, or you just don’t want to. You’re now willing to explore the mind-body connection, to look deeper into beliefs, and embrace emotional and spiritual wellbeing. You value your intuition (whether or not you fully trust it yet) and are open-minded about new ways to find answers.
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You know you have so much to give in life but don’t have the energy to give it. You may even find yourself projecting frustration onto yourself or your loved ones. You’re ready to reconnect with your passions and vitality, and to step back into a life filled with meaning and fun.
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You refuse to let symptoms define you. You’re ready to create a more nourishing life, focusing on what brings you joy — whether it’s creativity, relationships, travel, or your career.
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Change can be hard, but you’re prepared to embrace it and do the homework. You’re ready to go deep, trust the process, and focus on your desired outcome with a commitment to self-reflection and care.
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You might already have done research, tried holistic practices, read books, and listened to podcasts. You intellectually ‘know stuff.’ Now you’re ready to integrate the knowledge, embody it, and live it.
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You’re ready to work together with your practitioner, not just be told what to do. You’re open to discovering what truly works for you and step into self-leadership on your
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You’ve tried approaches before that didn’t work or left you feeling triggered or disempowered. This program offers a gentle, respectful path to healing that honours your pace and process while still delivering results.
IS THIS FOR ME?
Who it’s not for
No Quick Fixes: If you're seeking immediate solutions or a formula, this might not be the right fit. Heather’s approach focuses on a gentle, sustainable, long term process to achieve the most aligned and meaningful results for you.
Need for Commitment: This journey requires dedication and a willingness to engage in an ongoing process. Healing is not always linear; there may be ups and downs, which is normal. I’m here to support you every step of the way.
No Guarantees & Unique Journeys: Each person’s healing journey is unique, with different needs and outcomes. While I can’t promise specific results, I do offer support, expert guidance, and skilled coaching. I can promise a whole new experience with your cycle. The focus is on helping you feel better, not just on being “fixed.” My clients are often surprised at how transformative that cycle coaching is to the connection that they have with they cycles AND their lives.
My goals for you
My goal is for you to feel so confident and connected to your cycle that you’re saying, ‘I feel so connected to my body and my cycle, I’m now living a life where my hormones no longer hold me back. I’ve got this!’
If challenges come up, you'll know exactly what to do and you will trust yourself with confidence as you move forward.
WHAT TO EXPECT
Your Results
No more being surprised by your cycle each month
Cultivate the ease and peace your body has been longing for
Leverage the natural rhythm of your hormones to master energy management skills
Experience a completely new relationship with your menstrual cycle
Let your cycle become your compass for navigating life, rather than being a burden
Redirect the energy of fear about symptoms into things that nourish you — family, friends, travel, exercise, creativity, career, love, magic!
No more canceling plans or feeling guilty about letting others down
Let go of worries about cycle-syncing perfectly and second guessing yourself
No more wasting your precious time, energy, and money on books, courses, and remedies that overwhelm you or make you feel like you’re doing it all wrong
Feel empowered and supported in your relationship with your practitioner (me!)
Reclaim your big, beautiful, and easy life
WHY 3 MOONS?
Coaching Program Structure
It takes 3 cycles, or approximately for an ovarian follicle to move through it’s life cycle. It also takes about 3 cycles to really get a good grasp on new cyclical habits. For that reason, the 3 moon program takes place with biweekly sessions over about 3 months.
WHAT TO EXPECT
Scope of Sessions
Heather works intuitively and will always base program off of your unique needs, however here’s a general structure of what you can expect during your program.
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This optional Complementary call gives us the opportunity to connect and explore what might be possible if we were to work together. We can chat about your current experience, hopes, goals and challenges to see if I would be a good fit for a cycle coach.
This is NOT a free coaching session or opportunity to “pick my brain”. This is a time dedicated to learning if we would be a good fit.
Book a discovery call here.
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This session helps us to really get to know one another. I will send you a pre-session questionnaire that will help me get an idea of where you’re at and what your hopes for cycle coaching are.
Here we’ll establish your goals and intentions for working together and create a framework for accountability that makes sense for your lifestyle and unique needs.
We’ll start diving into the nuance of your cycle through a cycle tracking method that helps show patterns and inspire curiosity.
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Once we’re really into the thick of your program, we’ll continue to bring awareness to your experiences at different phases of your cycle. We’ll refer back to initial intakes where necessary and help you to build accountability and structure that fits your life.
Sessions include a portion of coaching as well as education so you can feel empowered in your daily practice.
During these sessions, we can dive into anything that is supportive for your intentions including but not limited to:
Mindfulness practices
Menstrual Ecosystem Support
Cycle Charting
Body Literacy
Archetypal, Lunar, and Seasonal Frameworks
Embodiment practices
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This is where we say goodbye!
We’ll go over all the progress you’ve made and connect on any reflections you’ve made that have made an impact on your journey.
We’ll reflect on your original intention and look at how you can integrate this work into the wild! (aka. without me hehe)
BONUS:
In addition to our biweekly sessions, you will have access to Heather for asynchronous text/email/voice note support for the duration of your program AND a copy of my body literacy basics e-book for free
WHAT TO EXPECT
Some of the areas we can explore together include
Menstrual Cycle Education
Understand the changes happening in your body throughout the inner seasons of your menstrual cycle and how they influence the way you feel; including your energy levels, focus, emotions, creativity, resilience and more.
Hormone Health
Learn to connect with your hormonal health through personalized nutrition and lifestyle habits. Investigate the root cause of health challenges such as PMS, period pain, irregular or missing periods, long or short cycles, and fatigue. I can also offer support with endometriosis, PCOS, fibroids, cysts and adenomyosis.
Cycle Charting
Learn to chart your own menstrual cycle. Cycle charting can reveal if and when you’re ovulating, the length of each phase of your cycle, and so much more. This can give you important insights about your hormonal health and where you might need some extra support.
Womb Wisdom
Explore menstrual cycle awareness as a spiritual practice and connect with your womb as a source of intuition, creativity and power. This may include energy healing, ancestral healing, guided womb journeys and other rituals.
Align with Your Cycle
Learn how to weave cyclical planning throughout your self-care, family life, social calendar, work/business and more. Release patterns of overdoing and burnout in favour of a rhythm that is sustainable for your body and nourishes your spirit.
Cyclical Business
Take a cyclical approach to your business to enrich your creativity, productivity and leadership skills; and deepen your intuition and visioning gifts. Learn to work in a regenerative way that allows you to feel nourished, inspired and fulfilled.
Cyclical Living
Explore the relationship between your menstrual cycle, the seasons of the earth, creative cycles, phases of the moon and the season of life you’re moving through. Deepen into the art of cyclical living by learning to connect with and embody your inner and outer cycles, while honouring the season you’re in.
QUALIFICATIONS
Why Learn with Heather?
In addition to lived experience with anxiety, depression, recovery from the party-girl lifestyle, and PMDD, Heather has spent hundreds of hours devoted to learning about holistic health + menstrual cycles. Heather takes a special interest in the biological and cultural expression of menstrual cycle awareness in communities. She has a ton of formal and informal trainings and is currently studying for a 200 Hr YTT, Certified Holistic Nutritionist and completing a formal Certificate as a Cycle Coach.
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Double major in Anthropology + Biology - Trent University
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FAM Fundamentals - Nat Daudet
Mindful Mucous Method - Nat Daudet
Love, Laugh, Luteal - Consciously Cait
Menstrual Equity 101 - Free Periods Canada
Radically Reclaiming the Blood - Laura Carmody
Stewarding Practical Bleeding Spaces - Laura Carmody
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Specializing in Fertility, Prenatal, Postpartum - By the Moon
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Specializing in Fertility, Prenatal, Postpartum - By the Moon
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Somatic Trauma Therapy Training - Embodied Philosophy
Certified CPR/First Aid + AED
SafeTalk Suicide Intervention
ByStander Intervention
Diversity & Inclusion
Experiential Herbalism - Hawthorn Herbals
Outdoor Leadership - Outward Bound
Interpretive Hiking Guide - IGA Ontario
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200 Hr Embodied YTT - School of Living Yoga
Certified Holistic Nutritionist - Alive Academy
Cycle Coach Facilitator Training - Claire Baker
MEET YOUR COACH
Have we met?
I’m Heather, holistic health practitioner, menstrual cycle guide. I’m just a recovering perfectionist and people pleaser trying to find my way into an embodied state of flow. All I ever hope is to introduce you to everything you wish you learned about your mental and physical health growing up, so you can make informed choices for your personal lifestyle and goals.
ARTICLES
Get to Know my Approach
Dive into our latest blog posts covering topics surrounding the benefits of reflexology.
FREEBIE
Claim Your
Free Cyclical Living Guide
Download our free cycle syncing guide to kickstart your journey to a more aligned version of you!
GET IN TOUCH
Have questions or ready to get
started?
Reach out to Heather today to schedule your appointment or inquire about Cycle Coaching. If you’re ready to take the leap you can book a discovery call or purchase your 3 moon coaching program.