Life-Work Balance:
Master Coaching Program for High Achievers
Designed by Mana Coach Sabrina Cadini, this personalized coaching program focuses on the body-brain connection to help you reach your full potential in life and in your career with custom lifestyle changes.
You will learn how to upgrade your biological system and achieve your goals better and faster with the help of neuroscience, epigenetics, and positive thinking. The program is structured around a 6-pillar framework that helps you master nutrition, movement, rest, stress/anxiety/burnout management, self-care, and time optimization.
The 6-month program includes weekly 1-on-1 coaching sessions that will provide guidance and assistance to help you grow in each area based on your specific needs. We use Mana’s data-driven goal-setting, progress tracking, and reflection tools to drive coaching sessions, making sure you get the most out of each meeting and have comprehensive records to guide future action.
Welcome!
Meet Sabrina, your Mana Coach who will be working with you throughout the program.
How is the program unique?
Tailored to your specific needs and priorities, not a “one-size-fits-all” program.
Application of neuroscience, epigenetics, and positive psychology to tap into your potential and work with your body’s and brain’s resources for outstanding results.
Holistic approach focusing on nutrition, movement, rest, stress/anxiety/burnout management, self-care, and time optimization to achieve goals better and faster.
Uses Mana’s data-driven goal-setting, progress tracking, and reflection tools to drive coaching sessions, making sure you get the most out of each meeting and have comprehensive records to guide future action.
Why Now?
Wellness has become synonymous with productivity and success but it seems so hard to achieve in today’s life because we have other priorities.
We juggle work, life, and even school while staying home. Our work week has become longer, busyness and pressure have become the norm, and burnout is becoming a serious epidemic, with billions of dollars spent on burnout-related healthcare costs by companies.
And what about time for ourselves? These to-dos are usually last on our list, and they’re often done while multitasking, leaving us exhausted at the end of the day, and the next morning we start all over again.
Our bodies have a hard time to keep up in our 24/7 hyper-connected society, but our health should be our top priority.
How the program will help
Achieve Life-Work Balance by:
Maximizing your body’s and brain’s resources to live and work better.
Improving energy, productivity, and performance with lifestyle changes.
Implementing effective stress- and anxiety-relief strategies to build resilience in your responses and better cope with daily life’s stressors.
Your Mana coach will help you:
Make your vision a reality by identifying opportunities and solutions for transformation in your life and career.
Achieve your short-term and long-term goals while improving your wellness and well-being.
Keep up your motivation and hold yourself accountable to making positive choices and adopting long-lasting habits.
Program Structure
Module 1: Start your Journey
Introduction to the Harmony Compass (coaching pillars)
Action Items
Life-Work Balance Assessment
Character Strengths Survey
“Goal Setting” Worksheet
“Wheel of Life” Worksheet
Life-Work Balance Tracker Worksheet
Creating your Elements in Mana
Module 2: Goal Setting
Setting personal & professional SMART goals
Action Items
“Goal Breakdown” Worksheet
Setting a Goal in Mana
Module 3: Get to Know Yourself
Introduction to neuroscience & epigenetics
How to improve your body-brain connection
Action Items
Epigenetic testing¹
Categorizing Elements in Mana
Module 4: Nourish Pillar Nutrition and hydration for longevity
Gut-brain axis and microbiome
Best nutrients for your lifestyle
Action Items
Create custom elimination diet²
“Meal Planning” Worksheet
Guided mindful eating session
Using Mana as a food journal
Module 5: Move Pillar
Movement through the ages
Types of exercise and workout
Fitness tips and strategies
Action Items
Create your custom fitness routine
Create fitness goals and track your progress in Mana
Module 6: Rest Pillar
Why & How sleep works
Chronobiology
Sleep hygiene tips and strategies
Action Items
“Sleep Diary” Worksheet
Guided full body scan
Review your sleep data in Mana and set any necessary goals
Module 7: Reframe Pillar
Stress response mechanism
Differences between stress, anxiety, and burnout
Stress-relieving tips and strategies
Action Items
Stress Assessment
Creation of your Reframe Portfolio
Guided mindfulness meditation session
Set a mindfulness goal in Mana
Module 8: Care Pillar
Introduction to positive psychology
Types of self-care
Self-care tips and strategies
Action Items
“Feeling Wheel” Worksheet
Starting a journaling practice by reflecting on Elements in Mana
Guided coloring session³
Module 9: Plan Pillar
Valuing time
Working from home vs. at the office
Habits and routines
Multitasking vs. focused work
Systems and strategies to execute your plan and accomplish your goals
Action Items
Review of your goals in Mana
Review of your zero-based calendar in Mana and consider how to achieve more focused work
Distraction Management Worksheet
Module 10: Putting It All Together
Life-Work Balance master plan
Action Items
End of Program Assessment
Review of trends since starting the program in Mana
Celebration time!
¹ - Participants can choose to purchase an optional add-on of genetic testing providing specific insights on nutrition, fitness, sleep and stress predispositions to take full control of your wellness and wellbeing administered by DNAfit. The coaching program will be tailored to assist you based on your specific genetic makeup, needs, and predispositions to achieve better results.
² - Choosing to undertake the elimination diet is optional and dependent on each client’s unique needs and goals..
³ - Coach to supply coloring pages only. Coloring supplies will be provided by the client.
What you’ll get:
Unlimited email correspondence
Weekly (24) 1-hour video coaching sessions focused on personal & professional growth
[4] Surveys & assessments to understand where you stand to inform goal-setting
[7] Worksheets to reinforce strategies & track progress
1-year Mana subscription to track progress, drive coaching sessions, & continue growth after program
Assistance with time-tracking, goal setting, category management, building routines, & reflection in Mana
FAQs
Who is this coaching program for?
This program is designed for motivated individuals, busy professionals, and high achievers who juggle a demanding work schedule with family and can never find time to do what they love. They don’t see satisfactory results in their career, and they struggle achieving their goals while dealing with fatigue and exhaustion while they try to keep up with their never-ending to-dos.
I love Mana! Can I continue using it?
Yes, absolutely! We’re so happy you are enjoying Mana. Once you start working with Sabrina, you get access to the premium Mana app for one year from the program start date. Feel free to share it with your colleagues, friends, or anyone you might think will benefit!
When will the program start?
This program is available to you year-round with weekly video sessions from the comfort of your home or office. After you apply for coaching, Sabrina will contact you to schedule your weekly sessions.
How much does it cost?
The 6-month program is $4,200.
Interested to join the program but cost is a barrier? We understand hardships and are willing to chat about extenuating circumstances. Please drop us a line at support@mana.ai and we’ll discuss payment plans.