Break Free from the Cycle of Starting Over – Build a Confident, Consistent, and Joyful Healthy Lifestyle

Let’s finally build the strong, confident, and sustainably healthy lifestyle you’ve been chasing without all the extremes, shame spirals, or starting again on Monday.

Book a Free 15-minute Game Plan Call

This Isn’t About Another Reset.

It’s About Building a Real Lifestyle.

You've tried every diet, every challenge, yet consistency slips away when life gets busy or overwhelming.

You’ve said “I just need to get back on track.”

But no one’s ever really helped you figure out why it’s so hard to stay on it.

That’s where I come in.

This isn't just about food; it's about rewiring your habits, managing overwhelm, and embracing a sustainable, compassionate approach that supports your mental and physical well-being.

Is this right for you?

You're a great fit for this program if...

You’ve tried everything (tracking, cutting carbs, 75 Hard) but it never sticks when life gets busy.
You’re tired of starting over every Monday and want to finally stay consistent without obsessing over food.
You want to feel strong, confident, and comfortable in your body without extreme restriction.
You know you need more than a calorie target... you want guidance, accountability, and a plan that works when motivation dips.
You’re willing to show up, be honest, and put in the work (even if it’s imperfect work).

This might not be a good fit if...

You only care about the number on the scale and refuse to measure success any other way.
You want a quick fix, detox, or crash diet and aren’t interested in building lasting habits.
You aren’t willing to track anything... not macros, not plate portions, not photos.
You’re looking for someone to tell you exactly what to eat every day instead of learning how to make your own choices.
You’re not ready to communicate openly, check in, or ask for help when you need it.

TESTIMONIALS

Client

★ ★ ★ ★ ★

"Knica is a the perfect coach for anyone who struggles with emotional/binge eating, lack of belief in themselves, and anyone who struggles with “starting over” when trying to live a healthy lifestyle. She starts from the beginning making sure you’re in the right mindset while working towards a healthier lifestyle. Knica is always there to help you through any struggles with compassion and a judgment free approach. She has so much knowledge and experience and uses it to help her clients have the best possible outcomes. Knica always makes me feel supported and was always my biggest cheerleader!"

JoAnn S.

★ ★ ★ ★ ★

"God puts people in our paths and I truly know Knica is one of those people! I went into the first challenge expecting to do 8 wks and be done - but there is just something about what Knica teaches and shares and it is now my new lifestyle and could not be happier with having her as a coach. I often tell her it’s amazing how she says exactly what I needed to hear that day. She is so supportive, kind, motivating and a genuine person and I look forward to learning so much more from her!! Thanks Knica Lee!!!"

Karla W.

★ ★ ★ ★ ★

"I truly needed a change when I decided to reach out to Knica, not just to lose weight but to gain self confidence with my mindset and body image. After working with Knica for over a year I went through quite a journey. I started off by losing almost 20lb and once I got to what I thought my goal weight would be I decided I didn’t love being that lean. Knica’s continued support and education has taught me how and what to eat to fuel my body to now intentionally gain weight through lifting and nutrition. I now look at food as fuel for my body and I am tune to what my body needs. Through this health and wellness journey I have has ebbs and flows and through it all Knica was there to support me and cheer me on. This is a lifestyle change for the better. I will never be able to thank her enough for all she has done for me, I am eternally grateful!

Matraca W.

★ ★ ★ ★ ★

“Before Knica I was slowly losing a pound a month and in a terrible mindset. But with her I very quickly became motivated and finally learned what it means to live a healthier lifestyle and finally start hitting goals. Thanks to Knica I busted through all of my goals and was able to create new goals that I never imagined was even possible for me. I have become humble, prioritize, Empathetic, Grateful, Educated, Healthier, and HAPPIER. And I mean HAPPY. Happier than I have been in my entire life. I know what I need to do, where to go for occasional guidance, and I feel I have a friend for life."

Alieson P.

★ ★ ★ ★ ★

"I found Knica through social media, and it wasn’t luck that led me to her. I was meant to find her because she has quite literally changed my life. Knica has always made me feel like I am being heard as well as respected on my journey. She’s provided me with the tools to succeed, as well as the confidence and “tough love” that I needed to get where I am today. Although I feel like I’ve gotten to a point where I am living the lifestyle I’ve always wanted, I’m here to stay. The community that this group provides, along with the motivation and friendship Knica provides, this is a program that keeps on giving!"

Lauren B.

★ ★ ★ ★ ★

"Working with Knica changed my life. Not because she pushed me to be skinny and what we think society considers perfect. She pushed me to better myself inside and out, she pushed me to get out of my comfort zone, how to motivate myself, to find my happiness and have a positive everyday outlook on life. She takes the time to get to know YOU, you aren't just another number or income to her , she genuinely wants what's best for you and your family everyday! Having her as a health/fitness coach is a bonus to the relationship you gain along the way. The knowledge and passion she has shows she's doing what she is made for and I can't thank her enough!"

Jessica M.

What you see...

The real transformation...

Here’s What You Get Inside

Sustainably Healthy 1:1 Coaching:

Custom nutrition targets → Protein, fiber, calories that fit your life.

Non-tracking options → Ranges, or balanced plate method + photo logging when tracking isn’t it.

Weekly check-ins → Clear next steps, not just data dumps.

Unlimited messaging → Ask questions, celebrate wins, get grounded between calls.

Workout guidance → Use what you have or get a plan to follow.

Build Sustainable Habits →Protein, hydration, sleep, movement, less alcohol, self-dev, connection.

ADHD-friendly support → Structure and tools that work when motivation doesn’t.

Does this sound like you?

You’re smart, capable, and committed… but for some reason, you still struggle to follow through.

You go all in, then burn out. Or life gets chaotic and everything falls apart again.

You’ve told yourself you just need more discipline... but deep down, you know it’s not that simple.

You're tired of...

Starting over every Monday
Obsessing over macros, then bingeing when life gets stressful
Feeling like you’re either “on track” or “failing"
Knowing what to do but never feeling consistent enough to see it through
Comparing your body to others and never feeling good enough
Letting one bad day turn into a bad week (or month)
Feeling like you always need more discipline but really just need support

You want...

To feel confident in your skin and actually like how your body looks in photos and clothes
To stay consistent long enough to finally see and feel real results
To enjoy life (vacations, social events, weekends) without constantly stressing about food or your weight
To stop relying on external validation and finally feel like you’re enough
To look in the mirror and feel proud of the strong, healthy, and grounded woman you’re becoming inside and out

Frequently Asked Questions

Do I have to track macros?

Nope. I teach flexible tracking, which means you’ll have a protein minimum, a fiber minimum, and a calorie range. Not a rigid “hit these exact numbers every day” plan. I never expect perfect macros. We also have non-tracking options like the balanced plate method or sending me photos of your meals so we can focus on habits without the overwhelm.

How much time will this take?

It depends on your needs and schedule. Some clients love a 30-minute weekly session, others prefer a quick 5-minute Loom video check-in. Either way, I expect a weekly check-in so I can give you clear next steps. As far as program length, clients who see the best results usually commit to at least 6 months because that’s how long it takes to truly change habits for good.

What if I have ADHD or struggle with consistency?

That’s my specialty. I believe persistence beats perfection... especially when motivation dips. I’ll help you build consistency step-by-step with tools, systems, and accountability that work even when life gets chaotic.

Will this work if I travel or have a busy schedule?

Absolutely. Sustainable health has to work during the busiest, messiest seasons of life, not just when things are calm. I’ll teach you how to navigate travel, packed schedules, and unexpected curveballs so your progress sticks year-round.

What’s the difference between 1:1 and TCTL?

1:1 coaching is fully customized to you, your goals, your lifestyle, and your challenges with high-touch accountability, personalized nutrition, and coaching calls. TCTL is my group habit-building program with community support and gamified tracking. TCTL is included for my 1:1 clients, so you get the best of both worlds.

When will I see results?

Most clients feel better in the first week... more energy, better protein intake, and improved daily habits. Visible changes can happen in as little as 4–12 weeks with consistent effort and follow-through.

How much does 1:1 coaching cost?

My 1:1 coaching is customized to you, your goals, your lifestyle, and the level of support you need so pricing can vary depending on the length of time we work together. Most clients see it as an investment that’s less than what they’ve spent on multiple short-term programs that didn’t stick.

The best way to get exact details (and the best rate for you) is to apply and hop on a quick call so we can see if it’s the right fit.

What if I’ve tried everything and nothing works?

Perfect. You’re exactly who I work with. Most of my clients have “tried it all” before we work together. The difference is, I don’t just hand you a plan and hope for the best. I teach you how to make it stick for good.

Why not just follow a free plan or an app?

Free plans and apps (like ChatGPT) can give you information, but they can’t give you implementation. They can’t adapt to your life when you get sick, travel, or have a crazy week. They won’t call you out when you ghost your goals, celebrate your wins with you, or help you pivot when life happens. I’m here to make sure you actually follow through and get results that last.