The RIOT method

Individual Coaching

The RIOT Method is an individual, mind-body based coaching program that incorporates nutritional sciences, behavioral change and mindset practices to empower you to create sustainable diet and lifestyle changes and be your best self. 


commitment : 6 - 24 weeks

introduction

What does it mean to be healthy, and how do you get there?

There’s no shortage of tips and products that promise results – from diets and food supplements to exercise programs and sleep remedies. However, the path to greater health is often confusing, and you probably feel like you’re not sure where to start or how to maintain it long-term. How do you know what really works for you? How do you make health not only manageable but enjoyable? 

Physical, mental, emotional and spiritual health are interconnected.

I believe in the whole-person view of health and well-being given our complex lives. Because multiple areas of life are intrinsically intertwined, they are most successfully dealt with together. 

Coaching is a partnership, we collaborate and co-create together for you to reach your vision and goals.

my mission

My mission is to empower women to establish new health and well-being habits

that will support them at all levels - physical, mental, emotional and spiritual - allowing them to live healthier, more peaceful lives in line with their values. 

What I offer today is the result of years of personal experiences.

From working in the corporate world and traveling the world learning from masters, to going through my own illness recovery, mindset and behavioral change, in addition to  hundreds of hours of training, case studies, and mentorships. 

Today, having my own coaching practice allows me to work with clients who share the same values and care about similar matters. 

My job is to help you feel the same. Guiding you towards an extraordinary, fulfilling and balanced life.

“I want my clients to discover their own answers and to create their own possibilities, as much as possible, rather than to be given answers. Client-originated visions, plans and behaviors are the ones that stick”

mélanie riot

discover the process

 

Phase 01.

Understand where you are

We will dive into your world!

We will dive into your world! Your eating and lifestyle habits, sleep patterns, any health histories and symptoms you are experiencing. We’ll cover the core components of nutrition, sleep and rest.  

I will also guide you through an exercise to get clear on your wellness vision, which will help us create a customized actionable plan for you to reach your goals. 

    • 75 min initial call

    • Define a higher purpose for health and well-being

    • Unlock your potential by getting clear on your goals

      Commit to your personal health journey

    • Discover what healing foods to focus on

Phase 02.

Uncover your natural impulse to be well

From there, you are the leader and I am walking by your side.

So often my clients equate health with diet, and no doubt it plays a big role – a major role, in fact. But the food on your plate isn’t the only thing that affects you. Stress, career, relationships (and the list goes on)  can cause detrimental effects on your body.

That’s why looking at mental and emotional health can be part of the plan, and it can come in many forms - optimizing your relationship with stress, honoring emotions, and building resilience.  

Note: Because everyone is unique in their healing journeys, each session will look and feel different depending on your needs. 

    • 50 min weekly or bi-weekly sessions

    • Reflect on prior weeks, setbacks and improvements

    • Communicate on step by step customized plan around healthier eating

    • Address mental and physical health together

    • Harness the strengths needed to overcome obstacles

    • Reframe obstacles as opportunities to learn and grow

    • Support you in tapping into your innate fighting spirit

    • Learn how to listen and manage your emotions

    • Inspire you to go beyond what you would do alone

Phase 03.

Be the bold and bright you

Last session!

We will celebrate together your wins and accomplishments, and all the lessons learnt along the way. Coaching is especially powerful because it’s focused on helping you grow into becoming a more autonomous expert in your own well-being and personal path.

Remember, my job is not to tell you what to do, we collaborate and partner together!

    • Gain inner strength and autonomy (meaning you won’t need me going forward!)

    • Develop a positive and confident mindset

    • Feel confident in your new patterns of thinking, doing and relating

    • Feel clear with what you want and need and make everyday decisions accordingly

    • Have a personalized toolbox full of tricks, ideas of practices, ressources you can always go back to when needed

 

 BONUS! 

Because I want YOU to feel supported, you will also have access to: 

 
 

01.

Private chats in between sessions via What’s App messaging, email and/or voice memos to answer questions that may arise in real time.

02.

Suggestions to relevant articles, handouts, books, messages, inspiration, essential oils, and all other resources and tools that will support you on your journey.

03.

Distance energy healing and clearing if needed. Because life can hit hard sometimes, often unexpectedly. 

 

 “If you could have done it by yourself, you probably would have done it by now!”

Patrick Williams

The results you’ll have

Not only will you experience a sustainable diet and lifestyle shifts but also have:  

  • Someone to talk with and clearly define your vision and goals and determine an individualized game plan to achieve them

  • New knowledge and skills like how to easily navigate a grocery store, find adaptable recipes, implement short but efficient mindfulness practices to not let your mind go crazy. 

  • A different perspective - when the light is shed on other areas of your health and life you may not have realized are affecting you

  • Accountability and support system - it’s  like having someone you feel safe and secure with to explore your health and other areas of your life to promote long-term well-being. 

  • Empowerment to recognize what you need and how to achieve it, learning how to listen to what your body and mind need, and taking the steps to address those needs

  • A sense of purpose and meaning

  • Your best self


  • LAETITIA, FRANCE

    “Getting to know who you are, taking time for yourself, feeling good in your body and mind…that's what Mélanie helped me discover. Available, compassionate, caring, she always knew how to show me the positive side of things and bring out the best in me. Thanks to Mélanie, I now respect and believe in myself, I listen to what I need and I finally love the person I am!”

  • BRILEE, CALIFORNIA

    “I got my quality of life back thanks to Mélanie. I was in a poor headspace prior to working with her but she helped me reach remission with my Ulcerative colitis and stay in remission. Mélanie had a game plan and we took it step by step. Her expertise is very versatile from diet, holistic knowledge, mental health awareness. My mental health has improved so much as well. I am so grateful. Thank you again for everything!”

  • JOSEPH, CALIFORNIA

    “Mélanie Riot’s coaching sessions helped me look at my health holistically, which in turn focused my meal selections towards a more balanced, sustainable, and healthy habit. She is great at creating delicious menu options that support a healthy gut and that also provide needed energy. The sessions were helpful for processing anything that affects my physical and emotional health; that can be stressors, personal experiences, work, daily routines, choices, exercise, and maintaining healthy and long-lasting relationships.”

  • ARMIE, CALIFORNIA

    “The sessions with Mélanie are very calming yet powerful. She is a natural. Always felt better after. Thanks, Mélanie!”

  • ANIKO, CANADA

    “Melanie is a very gifted and intuitive practitioner. The somatic work that she did with me was profound. I came out of our sessions feeling lighter, more vibrant and much more balanced. I highly recommend working with Melanie! “

Here are some questions you may have

  • We start with the basics, by asking questions such as: Are you feeding yourself nourishing whole foods? Are you getting quality sleep? Are you moving enough?

    I also use many tools during the sessions, from coaching skills based on motivational interviewing and behavioral change therapy to help you gain clarity, to guided meditation, breath work, and visualization exercises, just to name a few.

    This will help us get down to the root of a certain behavior, for example, and/or give you a tool to use when dealing with a stressful situation.

  • And I won’t. Coaching is about collaboration and partnership. My goal is for you to grow into becoming a more autonomous expert of your own well-being and personal path. I absolutely love seeing my clients succeed, but transformation comes from within. I will be your unconditional guide on this journey while also following your lead.

  • And that’s normal. Fear can easily disrupt our ambitions and personal growth. We make excuses to avoid confronting our angst and apprehensions, all to avoid that scary place called “transition”.

    However, the state of transition enables transformation, realignment and progress. And of course, great joy and a deeper sense of happiness.

  • It’s important to have family’s support during a phase of change but remember, you are the master of your life and those life decisions are yours.

  • Yes of course, if you feel like you absolutely want to work with me but finances are an obstacle, send me an email and we will find a way to make it work.

  • I used to feel this way, I get it. We will adapt to your schedule.

  • I do, but men are absolutely welcome!

Ready to take the leap?

#TIMETOTRIVE