——- ROOTED & REGULATED ——-
13 weeks to stop managing your life
and start living it.
A live group coaching program for high-achieving women and caregivers who are ready to regulate their nervous system, build emotional resilience, do the identity work, and begin making decisions from their values — not their fear.
You are capable. You show up. You hold things together. But underneath the functioning — quietly, persistently — something is not okay. And you are beginning to suspect that doing more of what you have always done is not going to fix it.
You have been managing for a very long time.
DOES THIS SOUND LIKE YOU?
This is not a motivation problem. It is a nervous system problem. And it has a different kind of solution.
You snap at people you love over things that shouldn't matter — and feel terrible about it immediately afterward
You cycle between wired and anxious and flat and numb — and neither state feels like you
You know your values intellectually but make decisions from fear anyway, and wonder why nothing quite lines up
You feel more like a version of yourself built for other people's comfort than the one who actually exists underneath all of it
You have tried therapy, journaling, meditation, and all the right things — and something is still missing
Rest doesn't restore you. Productivity doesn't satisfy you. And you can't quite put your finger on what you actually need
THE DIFFERENCE
Managing vs. Regulated
MANAGING — WHAT MOST PEOPLE ARE DOING
— White-knuckling through difficult days and calling it strength
— Overriding body signals to push through — and depleting further each time
— Making decisions from survival strategies instead of authentic values
— A performing self that keeps the show running at the cost of everything real
— Rest that doesn't restore. Productivity that doesn't satisfy. A quiet sense that this isn't quite your life.
REGULATED — WHAT BECOMES POSSIBLE
✦ A window of tolerance wide enough to hold the full weight of your life without tipping
✦ Recovery time that shortens — because the nervous system has more capacity, not less demand
✦ Decisions made from your authentic values — because a regulated body can access them
✦ The performing self resting — and something more real stepping forward in her place
✦ Rest that restores. Relationships that feel more real. A life that feels more like yours.
"You don't have a discipline problem. You have a nervous system that hasn't had enough evidence that safety is available. That is what we are building — together, over 13 weeks."
— Samantha Shuey, Balanced Barn & Brew
01
Regulate
The three nervous system states. Your window of tolerance. Five core regulation tools built into a personal daily protocol. The foundation that everything else stands on.
THE FRAMEWORK
Four pillars.
One regulated life.
Each pillar creates the conditions for the next. You cannot do the identity work from a dysregulated body. You cannot find your values if the performing self is still running the show. The sequence is the work.
02
Resilience
The 90-second wave. Recovery time as your resilience metric. The four components of emotional capacity. Feeling fully without being consumed by any of it.
03
Reclaim
The performing self — her origin, her cost, a letter to her. Core beliefs as survival programming. The authentic self who has been waiting. Identity work that lands in the body, not just the mind.
04
Restore
Your authentic values — not the ones installed by survival. The daily values compass. Values-based decisions from a regulated body. The regulated life: not a destination, a practice.
Everything you need.
Nothing unnecessary.
📹
Weekly live group coaching calls
One 75-minute live call per week on Zoom — 13 calls across 13 weeks. Co-regulation before content. Teaching. Live coaching with group witnessing. Open Q&A. Every call is recorded and available within 24 hours for those who cannot attend live.
🌿
Private community space
A dedicated community channel for the cohort — active for the full 13 weeks and for 30 days after graduation. Weekly prompts, practice shares, witnessing, co-regulation between calls. This is where much of the real work happens.
💬
1:1 coaching sessions — Group + 1:1 tier
Three private 60-minute coaching sessions across the 13 weeks for clients on the Group + 1:1 tier — at Weeks 2, 7, and 12. Weeks chosen to catch you at the beginning of the program, at the depth of the Reclaim work, and at integration. Scheduled directly with your coach.
📖
The Rooted & Regulated workbook
A full client workbook that moves alongside the program — one section per week, per pillar. Practice prompts, regulation tools, performing self work, identity exercises, values mapping. Yours to keep and return to after the program ends.
🗓
Weekly somatic practice resource
One practice per week — tied to the pillar focus, step-by-step, with the science explained. Not five options. One, done daily. Your nervous system builds capacity through depth, not variety.
🎁
Bonuses
Access to the full Rooted in 30 email course ($67 value). The 5-Day NS Reset ($47 value). $50 off any seasonal BBB course for 12 months post-graduation. Barn membership at founding rate for the first year.
WHAT’S INSIDE
WK 1
WK 8-10
WK 11-12
WK 13
WEEK BY WEEK
The 13-week journey
WK 2-4
WK 5-7
Orientation & Foundation
The three NS states, your window of tolerance, and the first regulation tool. Building the language and the container before the deeper work begins.
🌿 Regulate — Building Your Protocol
All five regulation tools introduced and practised. Co-regulation and the science of safe relationships. Your personal regulation protocol built and written by Week 4. 1:1 session at Week 2 (Group + 1:1 tier).
💜 Resilience — Feeling Fully
The 90-second wave. Your conversion inventory. Recovery time established as a metric. The four components of emotional capacity — awareness, processing, recovery, integration. Emotions as information rather than inconvenience.
🪞 Reclaim — Identity Work
The performing self named, traced to her origin, a letter written to her. Core beliefs seen clearly — where they formed, what they cost, how they update. The authentic self writing. 1:1 session at Week 7 catches the beginning of this pillar (Group + 1:1 tier).
🧭 Restore — Values & the Regulated Life
The somatic values test. Survival vs. authentic values. The daily values compass built into your morning practice. The four-step values-based decision protocol. Your Regulated Life Blueprint drafted.
Integration & Graduation
Full integration across all four pillars. Your final protocol, identity statement, values, and 90-day forward intentions. Witnessed by the group. A graduation call that closes the container. 1:1 session at Week 12 (Group + 1:1 tier).
IS THIS RIGHT FOR YOU
Rooted & Regulated is specifically designed for:
This is for you if —
✓ You are a high-achieving woman or caregiver who functions well on the outside while something quieter is not okay on the inside
✓ You are ready to do the body-based work — not just the intellectual understanding of it
✓ You want to stop white-knuckling through your life and start actually living it
✓ You want to do this work in a small group — not alone, not in a course you'll never finish
✓ You are willing to show up consistently for 13 weeks — not perfectly, but genuinely
✓ You have a sense that the answers live in your body, and you're ready for someone to show you how to access them
This is not for you if —
✕ You are looking for a clinical treatment for a diagnosed mental health condition — this is coaching, not therapy
✕ You are in active crisis — please prioritize clinical support first. The work will still be here
✕ You want a program you can do passively — this requires presence, not just purchase
✕ You are looking for quick fixes or surface-level techniques — this is 13 weeks of genuine depth
✕ You want someone to fix you — this is a program that works because you do the work, with support