Introducing Foundations Four: Four Weeks. Four Pillars. One Intentional Reset.
- Carrie Woodcock
- Nov 28
- 3 min read
Updated: Dec 4
Four Weeks. Four Pillars. One Intentional Reset.
I began this career 13 years ago as a personal trainer—back when I believed wellness was mostly about reps, routines, and showing up to the gym. But it didn’t take long to realize that true change requires so much more than a workout plan. Over time, I expanded my education and scope so I could support the whole person, not just the physical side. Today, as a National Board-Certified Health & Wellness Coach (NBC-HWC), ACE Personal Trainer and Behavior Change Specialist, Precision Nutrition Coach, and Mental Well-Being Certified Fitness Professional, my work is rooted in understanding how every part of your life influences your well-being.
And the truth is—no matter how long you’ve been doing “the work,” or whether this is your first intentional step—there will be seasons where you feel like you’re just going through the motions, uninspired, overwhelmed, or disconnected from yourself. Sometimes you simply need a reset.
Foundations Four Focus Group
Four Weeks. Four Pillars. One Intentional Reset.
(Beginning January 4, 2026)
If you’re craving a fresh start—a chance to reboot your habits, reconnect with yourself, and rebuild your foundation for whole-person wellness—the Foundations Four is your path back to alignment.
This isn’t a crash program, a quick fix, or a one-size-fits-all plan.It’s a 4-week guided reset that helps you evaluate and strengthen the four essential pillars of well-being:
1. Physical Wellness
Your energy, movement, sleep, nourishment, and daily habits that support a healthy, vibrant body.
2. Emotional Wellness
Your stress, resilience, mindset, and ability to stay grounded and regulated—even through life’s chaos.
3. Spiritual Wellness
Your sense of purpose, meaning, inner peace, and the practices that reconnect you with what matters most.
4. Social Wellness
Your relationships, boundaries, communication, and the support systems that carry you forward.
Why Four Weeks?
Because commitment doesn’t have to be lifelong—in the beginning, it just has to be real.
For 28 days, you’ll track your habits, reflect on your needs, and test what happens when you intentionally show up for yourself in every pillar of your life.
At the end, you’ll ask one powerful question:
Is this worth continuing?
Most people already know the answer.
Foundations Four simply makes it visible.
What You’ll Experience
✔ Daily habit tracking
✔ Weekly reflections and check-ins
✔ Whole-person wellness assessments
✔ Tools to rebuild consistency
✔ Prompts that help you reconnect with your goals
✔ A clearer understanding of what your life can feel like
✔ A reset that fits into real life—not a fantasy version of it
This program meets you exactly where you are—and walks with you as you build a more aligned, supportive, meaningful way of living.
Who This Is For
The Foundations Four is designed for anyone who feels:
• Stretched thin
• Out of balance
• Disconnected from themselves
• Tired of short-term fixes
• Ready for something sustainable, grounded, and real
If you have the desire to reset—not perfectly, but intentionally—you belong here.
**Your Life Won’t Change in a Day.
But It Can Change in Four Weeks.**
Foundations Four gives you the structure, clarity, and support to rewrite your habits from the ground up.
Because when your foundation is solid, everything else becomes possible.
Beginning January 4th—commit for just one month.
Four weeks. Four pillars. One intentional reset.
Give yourself 28 days of focused effort and see how much your life can shift when you decide to show up for yourself with clarity and purpose.
Got questions? Just ask. I’m always just a message away.
If your soul is asking for a fresh start, come walk these four weeks with me.
In the Mess & the Magic,
Carrie
Carrie Woodcock
Founder, Total Transformation
NBC-HWC Health Coach
ACE Personal Trainer, & Behavior Change Specialist
PN Level 1 Nutrition Coach
Mental Well-Being Certified Fitness Professional
Not an expert with everything figured out—just a woman who gets lost, gets frustrated, doubts herself, and still believes deeply in growth, hope, and people.
I’m walking this path the same way you are: one honest step at a time.
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