Course Features

  • Chat with Dr. Krause Weekly

    Get your health questions answered and troubleshoot as you go along with weekly assignments that Dr. Krause reviews. Dr. Krause is there every step of the way to guide you on your path to take charge of your health.

  • Accountability & Tracking

    The best way to hit your health & fitness targets is to track your progress. Having a system to track your targets provides you with the accountability you need to succeed.

  • Three 1:1 Virtual Visits with Dr. Krause

    1 hour visits to set you up for success. The initial visit allows for the setting of health & fitness targets, the subsequent visits assess progress and keep the momentum going to determine next steps for success.

  • Achieve Your Health & Fitness Targets

    Use exercise to help you manage stress. This program is designed to help your body adapt to workout stress & life stress effectively with an exercise template to help you put your stress in check. For an additional $350 - add on a coaching app & heart rate monitor to track your progress further.

Course curriculum

  • 1
    Take Charge of Your Health - 3 Month Program Introduction
    • What to Expect from the Take Charge of Your Health Program
    • 9 Movements to Assess Mobility Video Checklist and Instructions
    • 9 Movements to Assess Your Mobility
    • Boost Your Energy with Conditioning
    • Conditioning Assessment Instructions
    • Where are the exercises for the conditioning?
    • Conditioning Basics
    • 12 Week Targets
  • 2
    Module 1 - Get the Mind Right
    • Course Intro - Support
    • DAILY MINDSET HOME WORK
    • Lesson 1 - Getting Your Mind Right
    • #1 of 3 Things: Reverse Negative Thoughts
    • #3 of 3 - Focus on Little Victories
    • #2 of 3 Do Not Settle
    • Superhero Vs Supervillan
    • Set Your Environment Up for Success
    • Set Your Kitchen Up For Success
    • Daily Mindset Work
    • The Three Things to Master
    • Homework for Lesson 1
    • Brag Book And Gratitude Journal
  • 3
    Assessing Conditioning
    • Boost Your Energy with Conditioning
    • Re-assess your Mobility and Conditioning
    • Conditioning Basics
    • Conditioning Assessment Instructions
    • Side Lunges with Cross Elbows
    • 90 90 Trunk Stretch Conditioning Mod
    • Leg Swings
    • I, Y and T's
  • 4
    Module 2 - Create Your Superpowers
    • It's All About Breathing
    • Create a Schedule to Reinforce Your Routines
    • Find Your Superwoman Stance
    • Identify and Ditch Energy Vampires from Your Life
    • Module 2 - Homework
  • 5
    Module 3 - Boost Your Energy & Adapt to Stress
    • Super Power Habits
    • Sleep and Wake Cycles
    • Movement During the Day
    • What Liquids are You Drinking ?
    • Identify the Habits that Serve You and Those that Do Not
    • Tracking Your Routines - Module 3 Homework
    • Weekly Target Checklist
    • Weekly Target
    • Don't Forget Your Week 4 Appointment with Dr. Krause
  • 6
    Module 4 - Repair Your Relationship with Food
    • Food is Energy - it's not GOOD or BAD
    • Relationship with Food Homework
    • What is Your Relationship with Food?
    • Food as an Experience
    • Homework - Food as an Experience
    • Re-Assess Mobility and Conditioning
    • Start Tracking Your Period for Module 6
  • 7
    Module 5 - Put Your Stress Hormone, Cortisol in Check
    • How You Manage Stress Predicts Your Longevity
    • All About Cortisol
    • Anatomy of the Adrenal Gland & Neurohormones
    • Cortisol Release Patterns Causing Imbalances
    • Identifying your "bears"
    • Reconnect With Your Nervous System
    • RECONNECT WITH YOUR NERVOUS SYSTEM JOURNAL
    • Creating your own routine based on your "bears"
    • How to Complete the Reconnect Journal
    • Adrenal Reset Routine Planner Instructions Video
    • Adrenal Reset Routine Planner
    • Adrenal Reset Routine Planner Guide
    • Channel the 5 Year Old Inside You!
    • Reconnecting with Your Nervous System Homework
  • 8
    Module 6 - Balance Your Hormones
    • Hormones 101
    • Hormone Balancing
    • Hormone Testing
    • Hormone Tracking Homework
    • Balancing Hormones is Key
  • 9
    Module 7 - Game Changers for Keeping You Exercising
    • Introduction to Module 7
    • Positional Parasympathetic Breathing
    • Pelvic Tilts for Lumbar Mobility & Stability
    • Qi Gong Breathing for Pain
    • Crocodile Breathing
    • Devices to track your HRV
    • Heart Rate Variability
    • Try Qi Gong, Tracking Your Heart Rate or Parasympathetic Breathing for one week
  • 10
    Module 8 - Move Better to Feel Better
    • You Gotta Move Well to Keep Pain at Bay for Life
    • 9 Movements Everyone Should be Able to Do
    • Self Care for Mobility
    • Neck Pain
    • Neck Pain Foam Rolling a Different View
    • Gentle Rocking for Neck on Soft Foam Roller
    • Headache
    • Getting Rid of Foot Pain or Plantar Fasciitis
    • Get Your Shoulder Moving Better
    • Knee Pain on the Inside of the Knee
    • Bicep Pain
    • Knee Pain on the Outside of the Knee
    • Forearm Pain
    • Rib Cage Release
    • Windshield Wiper Hip Openers
    • Stability Ball Rib Cage Release
    • Releasing Pelvic and Low Back Tension
  • 11
    Weeks 9-12
    • Master Your New Skills
    • Reflect on Your Progress
    • Don't Forget to Schedule Your 3 Month Course Summary Check In

Take Charge of Your Health

One time payment for 12 weeks of guidance & coaching