Two Ways to Work With The Foundational Coach
Weekly Drop-In Sessions, 4-Week Series Group Sessions & 12-Week Woman of Age Coaching Program
Support for middle-aged women navigating burnout, life transitions, and disconnection.
Choose flexible drop-in support, a 4-week series group or a focused 12-week container. All give you tools, peer accountability, and honest guidance with no toxic positivity, no impossible standards.
IMPORTANT: THIS IS COACHING, NOT THERAPY
This is not a substitute for mental health treatment and does not provide crisis intervention. If you're experiencing a mental health crisis, call 988 (Suicide & Crisis Lifeline).
This Coaching Is For You If You're:
• Exhausted from taking care of everyone else while neglecting yourself
• Burned out at work but stuck because you need the paycheck
• Questioning who you are now that your roles have shifted
• Tired of wellness advice designed for people with unlimited time and energy
• Done with toxic positivity that tells you to be grateful when you're drowning
• Ready for practical tools that work when you're operating on fumes
The Container
Before you choose a path, here's the four principles both programs have in common:
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1
GROUP-BASED
You're not doing this alone. Working alongside women who get it reduces isolation and provides perspective you can't get solo.
2
SKILLS-ORIENTED
No vague "mindset work." Every session includes specific, actionable strategies you can use immediately.
3
PRESENT-FOCUSED
We address what's happening now and what you can do about it. Not endless processing of your past.
4
PEER-SUPPORTED
The group shares what's working, what's not, and what they're learning. Collective wisdom, not just coaching input.
THE THREE PROGRAMS - Choose Your Path
PROGRAM 1:
WEEKLY DROP-IN SESSIONS
BEST FOR:
Women who need consistent support but can't commit to a structured program right now.
WHAT YOU GET:
90-minute group coaching sessions every week
Drop in when your schedule allows—no attendance requirements
Small groups (8-12 women)
Skills-based teaching + peer support + problem-solving
Rotating topics: burnout, boundaries, stress, sleep, identity, transitions
HOW IT WORKS:
Book and pay per session ($45)
Attend when you can, skip when you can't
No commitment required
INVESTMENT:
$45 per session (pay as you go)
PROGRAM 2:
4-Week Series Group Coaching
BEST FOR:
Women who need focused work on one specific challenge without committing to 12 weeks.
WHAT YOU GET:
90-minute group coaching sessions every week
Drop in when your schedule allows—no attendance requirements
Small groups (8-12 women)
Skills-based teaching + peer support + problem-solving
4 consecutive weekly sessions (90 minutes each)
Same cohort of 8-12 women each week
Progressive skill-building on one focused topic
Series workbook with exercises and resources
Between-session practice work (15-30 min/week)
Topics: burnout recovery, boundary setting, stress management, challenging negative thoughts, midlife transitions, workplace stress
HOW IT WORKS:
Choose your series topic
Register and pay ($300)
Attend all 4 consecutive weeks
Apply what you learn between sessions
INVESTMENT:
$300 for 4 weeks ($75/session—save $30 vs. drop-in pricing)
PROGRAM 3:
12-WEEK WOMAN OF AGE Coaching PROGRAM
BEST FOR:
Women ready for sustained, structured work that creates lasting transformation.
WHAT YOU GET:
12 consecutive weekly sessions (90 min each)
Cohort-based—start and end with the same group of 10-12 women
Structured curriculum with progressive skill-building
Program workbook with exercises and tracking tools
Between-session work (30-60 min/week)
THE STRUCTURE
Weeks 1-4: Foundation (patterns, triggers, self-awareness)
Weeks 5-8: Skills (boundaries, stress management, challenging thoughts)
Weeks 9-12: Integration (application, sustainability, planning forward)
THE COMMITMENT:
12 consecutive weeks—consistency matters
Active participation expected
Between-session homework required
NEXT COHORT:
Starts: [Date] | Meets: [Day], [Time]
Limited to 10-12 participants
INVESTMENT:
$3,000 FOR 12 WEEKS (Payment Plans Available)
*20-minute call to determine fit. No obligation to enroll.
Can't Decide?
Start with a drop-in session to experience the coaching style and group dynamic. Or schedule a free consultation to discuss which path fits your current capacity and goals. Some women attend drop-ins for months before joining the 12-week program. Some join the 4-Week Series Coaching Groups. Others know immediately they're ready for the deeper work.
Meet Alicia Woodall, Licensed Therapist & Foundational Coach
I created The Foundational Coach because I was tired of seeing capable, intelligent women burn out while following wellness advice designed for people who don't live in the real world.
I'm a licensed therapist who spent years in clinical practice before transitioning to coaching. I know the difference between therapy and coaching. And I know when someone needs mental health treatment versus practical skills and support.
This work is built on evidence from behavioral psychology. It's informed by research on women's stress, midlife transitions, and sustainable behavior change. And it's for on real women who don't have time for to spin their wheels.
I don't do toxic positivity. I don't sell magic solutions. I teach skills that work when you're exhausted, cynical, and operating on a tight schedule.
Here's What Changes
• Navigate identity shifts without losing yourself when roles change
• Recognize burnout before it destroys you (and act without blowing up your life)
• Set work boundaries and navigate the pushback
• Eat, move, and rest in ways that fit your actual life—not Instagram's version
• Know the difference between self-awareness and self-criticism (and stop the brutal inner monologue)
• Take action before motivation shows up—because you'll know how behavior change actually works
WHY THIS IS DIFFERENT
This isn't therapy. It's not a support group where you just vent. And it's definitely not motivational fluff that leaves you pumped for three days then back where you started.
This is coaching designed for women who don't have time to waste on strategies that don't work. You get tools, honest guidance, and a group of women who actually get it.
No meal plans.
No 5 AM wake-ups.
No manifestation.
Just what actually works when you're exhausted.
Investment
Whether you start with a single drop-in session, join a 4 week series group or book a consultation for the 12-week program, this is where you begin.
Drop-In Sessions
$45/session
Weekly psychoeducational drop-in sessions for women who want practical help without the commitment of a long-term program. Topics vary week to week. Topics include:
✓ Navigating Your Internal Narrative
✓ Corporate Crisis and Workplace Stress
✓ Healthy and Holistic Living
✓ Managing Life Transitions
✓ Setting Healthy Boundaries
4-Week Series Group Coaching
$300/group
The 4-Week Series is focused group coaching for women who need deep work on one specific challenge—burnout, boundaries, stress management, or negative thoughts—without committing to 12 weeks. Get the structure and accountability to create real change in just one month.
✓ 4 Consecutive Weekly Sessions ✓ Small Cohort Groups (8-12 Women) ✓ Progressive Skill-Building ✓ Series Workbook Included ✓ Between-Session Practice Exercises ✓ One Focused Topic, Real Progress
12-Week Woman of Age Coaching Program
$3,000
Woman of Age is a 12-week group coaching program for women who've tried to change but haven't succeeded on their own. Get the structure, accountability, and support you need to finally take ownership of your life.
✓ 12 Week Structured Program
✓ Small Weekly Group Sessions
✓ Comprehensive Workbook
✓ Weekly Individual Office Hours (optional)
✓ Community Accountability
✓ Focus on Real-Life Wellness
What This Is (And What It Isn't)
WHAT THIS IS:
Group coaching for skill-building and personal growth
Support for life challenges, transitions, and burnout
Evidence-based, practical tools
Peer accountability in a structured container
WHAT THIS IS NOT:
Therapy or mental health treatment
A substitute for clinical care
Crisis intervention or emergency support
Medical, legal, or financial advice
Common Questions
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Yes. Many women start with drop-ins to test fit before committing to the longer program.
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No. The consultation helps us both determine if the program is right for you right now. No obligation.
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That's fine, as long as your therapist agrees. Discuss adding coaching with them first.
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Expected. Drop-ins are designed for flexibility. Attend when you can, skip when you can't.
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Occasional absences are understandable, but consistency matters for your progress and the group. If you can't commit to regular attendance, drop-ins are a better fit.
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No. Sessions aren't recorded to protect confidentiality and encourage authentic participation.
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Drop-ins: 24-hour cancellation for session credit. 12-week program: Refunds before start date only. No refunds after program begins due to cohort structure.
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This coaching doesn't provide crisis intervention. Contact a licensed provider, call 988, or go to your nearest ER.
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Yes, for the 12-week program. Discuss options during your consultation.
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Join the waitlist for the next cohort or attend drop-ins in the meantime.