Koa Foundations Program

Module 1 includes everything you need to get started — from this week’s content to simple actions that will set the tone for your progress. You’ll also find a short workbook section to help you reflect and apply what you’re learning.

This first module is all about setting your foundation: understanding what to expect from the program and getting clear on your personal “why.” We’re laying the groundwork now so that each week can intentionally build on the one before.

Learn to recognize the subtle (and not-so-subtle) signs your body sends when it's experiencing hormonal and metabolic stress. This module will help you identify symptoms you may have dismissed as "normal" and understand how your current lifestyle habits might be impacting your body's signals. You'll complete a comprehensive assessment and gain clarity on what to watch for as you progress through the program.

Discover energy availability — the cornerstone of hormone health, recovery, and sustainable performance for active women. This module builds off of the signs we recognized in the prior module and provides simple, strategic shifts you can implement immediately to better support your system. You'll start learning practical approaches to fueling your body adequately while maintaining your active lifestyle and performance goals.

Take a strategic pause to reflect on your progress, solidify the habits you've been building, and continue introducing gradual changes. This deload week focuses on reviewing what's working, identifying what needs adjustment, and deepening your consistency with the principles we introduced over the past three weeks. Use this time to ask questions, to focus on embedding the actions into your day-to-day, and to take note of what challenges have come up along the way.

Learn how to build balanced, nourishing plates that support energy availability without rigid tracking. This module addresses why most athletic women are underfueling and provides a visual, flexible approach to meal building. You'll get practical tools to implement the "how much is enough" question through portion-based guidelines that work across different cuisines and food preferences while avoiding common pitfalls that keep active women underfueled.

Address one of the biggest barriers to implementing energy availability changes: body image challenges. This module explores how body image shows up for female athletes and provides five practical tools to help you navigate appearance and performance-based pressures. Learn to develop strategies to reduce preoccupation so body image doesn't interfere with the foundational behaviors supporting your health and performance.

Explore perfectionism as an unexpected risk factor for overtraining and low energy availability in female athletes. This module addresses how perfectionist tendencies show up in food rules and "clean eating" patterns that can mask restrictive and rigid eating behaviors. Learn to identify and challenge food fears through structured experiments that increase dietary flexibility and support adequate nutrition for athletic performance.

Revisit and strengthen the foundational principles from past several weeks. This deload provides an opportunity to return to areas where you may have gotten stuck or where you may want to continue incorporating more of what was discussed into your day to day - whether around adequate fueling, body image work, or food rule challenges. Continue building these principles on top of one another. Focus on integrating the deeper work while maintaining consistency with your established energy availability practices.

Understand why the disciplined mindset with training can cause female athletes to miss a critical component of effective training. This module teaches you to recognize early signs of overtraining, implement proactive recovery strategies like periodization and deload weeks, and use a daily 5-metric assessment tool to make adaptive training decisions that prevent under-recovery.

Understand how stress directly impacts hormonal health through the HPA axis and learn evidence-based strategies to prevent chronic stress. This module covers different forms of stress (exercise, nutrition, lifestyle), the difference between beneficial acute stress and harmful chronic stress, and practical tools for stress management including sleep optimization and non-exercise coping mechanisms.

Lock in the foundations for long-term success by debunking common women's fitness myths, identifying green flags of mastery, and developing confidence to navigate misinformation. This final module provides tools for realistic priority-setting and sustainable habit formation, helping you align your bandwidth with foundation building for lasting behavior change.

Celebrate your completion of the Foundations Program and prepare for continued growth. This final deload focuses on reflecting on your progress, identifying your biggest wins, and creating a sustainable path forward. Use this time to acknowledge how far you've come and set intentions for continuing to build these foundations into lasting habits that support your health and performance.