Cohort Begins January 10th

Get live support while going through the program content on your own time.

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This program is for you if you're currently facing one or more of these issues in your health:

  • You have a lack of expert INFORMATION you can fully trust

  • You have mysterious SYMPTOMS that you can't seem to get to the bottom of

  • You have tried to make CHANGES, but haven't been able to stick to them

  • You know the value of HEALTHY BEHAVIORS, but don't know where to begin

  • You've reached a sticking point and need help OPTIMIZING your health

Do you identify with

any of the issues above?

If so, you should keep reading, but let's make sure we really clear this up.

Who This Program is For?

  • Individuals suffering from a chronic disease like diabetes, heart disease, autoimmune conditions who believe their LIFESTYLE would make a DIFFERENCE in their health outcomes

  • Young adults who want to PREVENT DISEASE and reduce unpleasant symptoms

  • Semi-retired folks who want to IMPROVE their ENERGY and LONGEVITY for their next stage of life

  • People struggling with mental health who want to IMPROVE their mood through lifestyle

Let us show you the power of healing through daily actions

With this program you will get the foundation you need to start healing and preventing chronic health conditions.

  • Food

    Have more success with your nutrition without relying on willpower. We will teach you what to eat, not what to eliminate.

  • Focus

    Feel clearer and happier by using tools that help with your crazy mind. We will teach you how your mind is contributing to your issues.

  • Fitness

    Start moving without pain. We will give you the knowledge to strengthen the parts of your body causing the most issues.

See what past participants are saying

If you're curious about changing up your routine, I highly recommend them!

Chase LaCroix

TLC provided me with the information and tools I needed to balance a busy lifestyle with an intentional approach to a healthier mind, body, and nutrition plan. I appreciated the way the information was presented by providing both the how-to and the why behind the concepts that were covered. The online portal and one on one coaching allowed me to get all of my questions answered and kept me on track to exploring a healthier and more balanced lifestyle. If you're curious about changing up your routine, I highly recommend them!

If you are looking for people who truly care about your health both mental and physical...

Lori Thibeaux

If you are looking for people who truly care about your health both mental and physical. TLC has a well rounded, professional program. Working with them helped me to find ways to relive stress, become fit and understand the science behind what we eat. Soma, Chris and Lauren have developed a great program and the best bonus is spending time with such a fun, entertaining and kind group.

The knowledge and resources I gained from this program are things I will use to the benefit of my health for the rest of my life.

Molly Mattingly

The knowledge and resources I gained from this program are things I will use to the benefit of my health for the rest of my life. This is information everyone should have access to and get to know! I would highly recommend participating in one of these programs. The staff are fantastic.

You will build the foundation on how to operate this beautiful system called a Human Body.

Bonni Smith

If you want to wake up your body to the next level than the programs at A Total Life Concept is a great place to start. You will learn the fundamentals of a Healthy, Happy, Fit Body and you will build the foundation on how to operate this beautiful system called a Human Body. Lots of support in having Food, Fun and Fitness back into the groove of your life.

Support = Success

That's why we are tossing in live group check-ins at no additional cost.

While you get to go through each module on your own time, you will have additional accountability and support through our live Zoom check-ins where the entire TLC team will be there to answer questions and celebrate the wins of all our participants!

Enroll in the January Cohort Today

You'll wonder why you didn't learn this information sooner.

See What's Inside the Course

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    Module 1: Food Fundamentals

    • What You Will Learn

    • Food's Role in Health

    • The Heart of Wellbeing: Your Gut Biome

    • Inflammation and Leaky Gut

    • Mental Health and the Gut

    • Feeding Your Gut Biome for Health

    • Resistant Starch Handout

    • Take Action

    • Important Smoothie Tips

    • Smoothie Handout

    • Smoothie Quick Reference Handout

    • Feedback

  • 3

    Module 2: Focus Fundamentals

    • Check In

    • What You Will Learn

    • Building a Better Relationship with Your Mind

    • What is Meditation?

    • Benefits of Meditation

    • Your Brain on Meditation

    • Activity: Learn HeartMath

    • HeartMath Handout

    • The Importance of Practice

    • Take Action

    • Feedback

  • 4

    Module 3: Fitness Fundamentals

    • Live Check-In with the TLC Team

    • Check In

    • What You Will Learn

    • Training for Life

    • Why Good Posture is Essential

    • How to Have Good Posture- Learn the 4 Points

    • How to Support Good Posture

    • Exercise: Exercises for Good Posture and Pain-Free Movement- Learn the Primary 9

    • Primary 9 with Photos Handout

    • Primary 9 Handout

    • Take Action

    • Feedback

  • 5

    Module 4: The Secrets to Willpower

    • Check In

    • What You Will Learn

    • The Good News About Sugar

    • Sugar- The Perfect Drug

    • How Sugar Becomes Harmful

    • Looking at Sugar through an Ancestral Lens

    • Sugar Handout

    • The Good News About Fat

    • How to Consume Fat for Health

    • How Fat Can Be Harmful

    • Fat Handout

    • Take Action

    • Feedback

  • 6

    Module 5: Meditation

    • Live Check-in with the TLC Team

    • Check In

    • What You Will Learn

    • Meditation as a Way Of Life

    • Activity Overview

    • Activity: Bringing Focus To Food

    • What To Expect from Meditation

    • Personalizing Your Meditation Practice

    • Take Action

    • Feedback

  • 7

    Module 6: Keys to Eating for Health and Healing

    • Check In

    • What You Will Learn

    • A New Perspective On Processed Foods

    • What are Probiotics?

    • Living Foods Handout

    • What are Prebiotics?

    • Fiber Handout

    • What's the Deal with Flour?

    • Bringing It All Together

    • Take Action

    • Feedback

  • 8

    Module 7: Get Coordinated

    • Live Check-In with the TLC Team

    • Check in

    • What You Will Learn

    • How to Prevent Injury and Chronic Pain with Movement?

    • Exercise: Increase You Balance with These Moves Using the Ball

    • Core Training 2.0 Handout

    • Exercise: Increase Your Balance with These Standing Moves

    • Standing Balance Moves Handout

    • Take Action

    • Feedback

  • 9

    Module 8: How to Create a Stress-Free Fitness Experience

    • Check In

    • What You Will Learn

    • Busting the Myth of Stressful Fitness

    • 5 Reasons to Breath Through Your Nose

    • Activity Overview

    • Exercise: Deep Diaphragmatic Activity

    • Exercise: Deep Diaphramatic Breathing Activity- Audio Only

    • Breathing Activity Handout

    • Take Action

    • Feedback

  • 10

    What's Next?

    • Congrats!

    • Complete Program Form

    • Health Fundamentals Program Feedback

    • Leave a Google review

    • Live Cohort Program Conclusion


Wellness Physician & Meditation Teacher

Dr. Soma Grotefend

Dr. Soma Grotefend, MD, is a board-certified family medicine doctor with a primary interest in prevention and a passion for lifestyle medicine. Her background in biochemistry and microbiology helps guide you through food choices that will support your overall wellbeing. With 20+ years of experience in the medical field combined with her understanding of the human body and health behaviors, Dr. Soma desires to support her patients from disease back to true health, not just disease management. She spent six months studying meditation and becoming a teacher of Ascension meditation and loves incorporating mindfulness into her health action plans. When you work with Dr. Soma, you will no longer be in the dark with your health and will finally have a physician who is looking at your concerns through a more holistic lens. Her expertise will empower you to pick the best treatment options that align with your values, whether that be through purely lifestyle changes, medications, or a blend of the two.

Master Fitness Trainer & Meditation Teacher

Chris Grotefend

Chris Grotefend has more than 30 years of fitness training experience from personal training to teaching group fitness classes. Chris approaches fitness through a functional lens with the ultimate goal of pain-free life. Chris applies his strong understanding of meditation to his training for a truly transformational experience. He has developed a 5-phase progressive program that builds you into a balanced and strong individual over the course of a year. He was extensively trained by organizations such as NASM, ACE, AFFA, and ISSA. He has also spent 6 months in Spain meditating and becoming a teacher of Ascension meditation.

Nationally Board Certified Health and Wellness Coach (NBCHWC)

Lauren Hoogs

Lauren is passionate about helping others integrate healthy behaviors that make sense in their life by breaking down goals into manageable steps that lead to lasting improvement in their quality of life. Lauren Hoogs received her training from the Institute of Integrative Nutrition and then pursued her National Board Certification in Health and Wellness Coaching in March of 2019. Additionally, she is a Certified Group Fitness Instructor through NETA. She views each individual as an expert in their own life and taps into their strengths and motivations for increased success in their health goals. Lauren believes that drastic improvements in health can be accomplished through nutrition, exercise, and meditation. Lauren will help you implement healthy behaviors that will lead to improved health outcomes.


  • How long does this program take to complete?

    8 weeks! We feel that 8 weeks is a great starting point that can allow you to truly digest the information AND start applying the concepts without being overwhelmed.

  • I don't think I will be disciplined enough. Will it still work?

    Yes! This cohort version of our Health Fundamentals Program is perfect for you. The self-paced content allows you to digest the information when it works for you. The four live group check-ins allow you to have added accountability. Also, going through it with a group of people makes all the difference! If you need more support, you can add 1-on-1 wellness coaching for more accountability! We highly recommend this.

  • I have health issues. Is this relevant?

    Absolutely! This is not just a wellness program. This program was codesigned with a physician who felt our current system fell short of empowering patients with lifestyle interventions. What you learn in this program all focuses on lowering the inflammation in your body- typically the root of the most common chronic health issues. By doing this, the body starts to heal itself and your health issues start to melt away.

  • How does this program work?

    This cohort, hybrid program, starts January 10th. We will have a live group kick-off on January 10 @ 5 PM (MST). After that, you get to complete each module as it gets released. A new module will be released each week for you to digest on your own time. Each module consists of bite-sized videos, handouts and action steps for you to start doing to implement this new information. We will be engaging on the dicussion boards to answer your questions throughout the program PLUS we have four live, group check-ins for you to share wins, get to know the others in the cohort and ask any questions that are coming up as you do the program. The best part is that once the program ends, you still get access to this content forever!

  • How much time do I need to spend on this program each week?

    The videos will take you approximately 30 minutes to complete. You can watch them all at once or split them up to fit your schedule. The action steps we ask you to do should not take you a ton of time either. Rather they should fit seamlessly into what you're already doing.

Different Pricing, Same Value

Pick what works for you.