What To Expect - Rituals to Results


My 12-month coaching and course mentorship curated to empower women to improve their health through nutrition, fitness, and other lifestyle habits with a step-by-step system, daily support, and practical structure to help build healthy habits, reach your ideal body weight, improve your health and quality of life.


Join us inside Rituals to Results


A high-touch, high-support mentorship to help you optimize your health and get consistent results (without stressing constantly).


The truth is…

Many women are listening to advice from “gurus” or "fitfluencers" who are teaching a health model that works for highly restrictive lifestyles of people who have massive amounts of time and energy to dedicate to their health.

NOT women who are searching for strategies that fit into their current busy schedule like you.

And I’ll be honest with you… I also believed this was the path I needed to take.


When I started college in 2014 and no longer had the structured health & fitness habits that come from being a 3 sport athlete, I felt overwhelmed by the opinions of (well-intentioned) people telling me to workout everyday, eat only 1,400 calories per day, do a 30 day ab challenge, and spend money I didn’t have on “health products”, diet trackers and meal replacement shakes.

Because when you haven't been shown a different way and you see “fitfluencers” and “those girls” flaunting their little to no body fat bodies on Instagram & TikTok (and preaching the same methods above), of course you’re going to believe it.

So I’m not going to let you blame yourself for following these methods that were designed for completely different lifestyles and schedules than yours.

You ARE destined to have more energy, increase your mood, improve your health and reach your desired bodyweight - but only when you follow a structured system that’s designed to create lifelong healthy habits.



The Honing Healthy Habits Method was born out of my own need.


The Honing healthy habits method? It’s the solution I created to prioritize and improve my health, reach my desired body weight and composition, develop lifelong healthy habits, and improve my relationship with food and exercise all while completing a doctorate in pharmacy (at the time).


When you join Rituals to Results, consistent and sustainable progress is within your reach.


Even if you feel like you’ve tried “everything” but haven’t found anything that works.

Even if you have no idea where or how to start improving your health or your relationship with food & fitness.


Even if you’ve had some progress, but hit a plateau or feel stuck and have no idea how to boost your progress.


Right now, you’re spinning your wheels trying to do all the things you’re “supposed to do” to improve your health. Waisting all your time and energy away while getting little to no results.


We’re all swayed by the “You’ve got the same hours in your day as everyone else”.


Well, most people have a team of professionals to help them. Improving your health can be damn hard. Especially if your try to go at it alone.


But in Rituals to Results, you’ll learn how to implement a simple system to build a healthy lifestyle by creating habits that improve your wellness on auto-pilot.


It’s packed with no-fluff strategies designed for individuals like you so you can optimize your health without ever stressing about giving up your time for things that you love.


Or ignoring your family and friends because you’re too tired to be present at events or hang out at home.


Or letting your negative thoughts about food or fitness run your life and forgetting who you were before you started this whole mess.



Your Annual Rituals to Results Membership Includes:

  • Instant access to step-by-step lessons to implement the Honing Healthy Habits Method Trainings (Reflect - Outline - Achieve)

  • Foundations Framework (Lessons on: Evidence-based Nutrition, Boosting Your Metabolism, Crash Courses in Protein, Carbohydrates, Dietary Fats, and Micronutrients, etc.)

  • Trainings on how to create a personalize nutrition and fitness plan that aligns with your goals

  • BI-WEEKLY LIVE group coaching calls directly with Tessa

  • Private, members' only community for ongoing support and personalized feedback from Tessa whenever you have questions

  • Honing Healthy Habits Worksheets to guide you through how to properly set long-term and weekly habits to reach your wellness goals.

  • Exclusive access to our Wellness Network of trusted personal trainers, nutrition coaches, health products and more!

  • Access to discounted 1:1 coaching calls and supplement consultations with Tessa

  • And MORE!

You’ve been struggling for long enough. Improving you’re healthy may not be easy, but let’s make it SIMPLE.



The Rituals to Results Process:


Foundation Trainings

There is so much misinformation, conflicting opinions, and straight nonsense out there on the internet when it comes to diet and exercise. In the foundational trainings you will build a solid nutrition and fitness foundational knowledge on fact vs fiction when it comes to nutrition and fitness, so you never fall into the pit of buying products and programs full of empty promises.


Phase 1: Reflect

The first thing we are going to do is assess and reflect on your current nutrition intake and physical fitness. There’s a series of lessons that take you step by step through exactly how to do this and how to identify current, unhelpful eating and exercise patterns and turn them into habits that are magnetic to your personalized health and wellness goals.


Phase 2: Outline

I’m going to walk you through exactly how to build successful healthful habits and use them as steppingstones to achieve your health & wellness goals. We use these goals to create small, consistent changes that eventually lead you to achieving your wellness goals, even if you feel like you have no extra time in your day or think you are starting from scratch.

I teach you how to stay motivated, consistent, and energetic and go from constantly stressing about food, fitness and falling off the bandwagon to feeling free, in control and guilt free when it comes to enjoying your life and the things you love.


I also show you how to create a personalized nutrition & fitness plan to optimize your health and body composition to break free from the overwhelming and unhealthy diet and fitness obsession that’s been making you feel guilty, out of control and like a failure.


Phase 3: Achieve

This is where implementation becomes streamlined success. In phase 3 I’ll walk you through my exact outline on how to analyze your goals for achievement and leverage your personal strengths and core values to stay motivated, consistently, and constantly succeeding in achieving your goals including what exact questions to ask yourself to find the answer on how to change challenges, setbacks, and shortcomings into a step-by-step plan to get the results you want and improve your physical and mental health.


Bonus Trainings:

I love to offer additional content on how to use different nutrition strategies, superfoods, athletic supplements, etc to improve your overall health and achieve your wellness goals faster. Some of the bonus trainings include:

  • Tips for Mindful Snacking

  • 5 Superfoods to Boost Energy (Caffeine Free)

  • The Best Supplements for Muscle Gain & Recovery *How To Take Protein, Creatine & EAAs To Optimize Results*

  • How to Avoid These Pitfalls at the Grocery Store

  • and MORE!


Trusted Brands:

I’ve curated a list of supplement, superfood and other health products and brands I trust to provide high quality, safe, and pure products.



Join us inside Rituals to Results



I want to really reiterate this program is not a DIY course this is truly a supported 12 month mentorship where you have an entire team in your corner rooting for your success and helping you implement because we all know learning is easy it's the implementation that's the hardest piece and I want to help make sure that you are set up for success and that you get help when you need help. So I'm super excited to welcome those of you who are coming inside our membership.

You’ll get:

  • Lizzo-level confidence to make the right decisions concerning your health and start making steps to finally prioritize your health (because you’re worth it!!)

  • A simplified healthy habits system that actually helps you feel more energized and reach your health goals faster

  • Permission to worry and stress less (like, WAYYY less) about every little detail concerning your nutrition and fitness and instead become more intentional about your health

  • Understand and implement the strategy behind becoming reliant on lifestyle choices instead of online misinformation to improve your health (so you never ever have to second-guess what you should be doing to improve your health)

  • So much clarity and focus on how to properly improve your health that not even a Target sale, “health” podcast or click-bait blog post could distract you (because you’ve got a new target you’ve set your eyes on: improving your health from the inside out!)


Join us inside Rituals to Results



The Pricing:

  • One Time Annual Payment: 1 payment of $400 - Savings of $194

  • Payment Plan: 6 Payments of $99/Mo ($594) - Most Accessible

For More Info Click HERE


To Learn More:

Watch my FREE Masterclass on the Honing Healthy Habits Method and learn How to Improve Your Health & Body Composition Based On Science, Not Guesswork, and Improve Your Relationship with Food


Sign up to watch the free baster mass here: https://tessaspencer.mykajabi.com/freemasterclass

I’m so excited for you to see how you can use these simple strategies to turn your confusion and frustration into sustainable fitness/nutrition habits you and make it feel - dare I say - simple.

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