Catherine Cowan leaning on a white wall wearing a dark grey sweater smiling.

Little Things.



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The Foundation

Are you ready to BE more of who you truly are? Do you want a guide for how to reconnect with yourself and what’s most important to you? Do you want to feel more centered, at ease, and joyful? Are you looking for a life reset?

If the answer is yes to any of the above, then I have just the thing for you – The Foundation.

The Foundation is a 4 week offering in which I share the bite-sized tools, practices and perspectives I swear by. These are the things I’ve collected over 20+ years that help me to come back to my centre. Each of these practices support me in living a healthy, heart-led life connected to my truth and the things that are most important to me.

When it comes to creating lasting change, there are no quick fixes. It takes work to achieve what you want. If you’re ready to make change happen, want to feel zen in life’s craziness of life, and live more connected to yourself and those most important to you, The Foundation is your answer.

The Foundation will give you an easy to individualize and incorporate framework to follow and a how to guide that will help you to awaken and be the REAL and truest you — all so that you can create the life you want.

Change is a process. Real, lasting change is made by way of the little things. These 4 weeks will give you all you need to make that happen. 

If there’s a whisper inside you that desires something more, then this is for you.

When you want to create change to be more of who you are and want to be, you must go beyond the mind and create new behaviours, practices and ways of thinking that allow your neural pathways to shift and change. 

Your step-by-step guide

In as little as 5 minutes and no more than 30 minutes a day, The Foundation will give you tools, practices and perspectives to help you live the life you want and release the negative patterns and behaviours that keep you from your truest you.

The Foundation will help you be the change you want to be and expand as the soul you’re here to be.

The step-by-step framework I share in these 4 weeks is my gift to you. I will hand you on a silver platter all the practices I swear by, have grown and evolved into, and continue to come back to for 20+ years.

This framework will meet you exactly where you’re at on your soul journey (whether you are a newbie or veteran to Soul Work). The only criteria is that you’re ready for change and the life you want.

All For $249 USD

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What Does The Foundation Include?

4 weeks of powerful, yet simple, tools, practices, rituals and perspectives that are easy to incorporate into your full life. These practices will take between 5 and 30 minutes a day and each week will include:

I have, very purposefully, made it so this offering has 3 options per week where you get real time with me.

I know what it takes to create change, so want to show up to give you support and guidance to make that happen.

Through all the work I do (and have done over the years) as a Soul Work Coach, I know just how important it is to have the right support to make life shifts happen! So, if you’re ready to invest in yourself to make change happen, I want to be here to show up to support you.

The Foundation is about making a commitment to the YOU you were born to be. 


The change you’ve been looking for starts with The Foundation!

All For $249 USD

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Why did I create 29 Days To A New You?

In late 2011, I noticed a significant decline in my health that caught me totally off guard. Up until that point in my life, I was a very healthy, vibrant and energetic person – I was totally thriving! Or so I thought. But what I couldn’t see beneath the surface was that my ‘well’ was running on empty.

I had just had my second child, and since becoming a mother I had yet to learn how to create the time and space to fill my ‘well’ – and this created a major drain on my body. Sound familiar?

Prior to motherhood, ‘filling my well’ meant the daily two to three hours I’d spend walking my dog, on my yoga mat, reading a book/magazine or snuggling in for an afternoon nap. With two babies to care for and a growing business, I no longer had time for these fueling practices and rituals, so I was left giving and living on empty.

I could feel myself starting to shut down, but I didn’t know how to break the cycle and simply trudged on! I’d try and get to a yoga class here and there, but a single one-and-a-half hour class every week or two (or even once per month) was not cutting it. Although I was napping out of necessity, my exhaustion seemed to continue.

By the spring of 2013, the minor health issues that began a few years earlier got scary. All of a sudden, I found myself with a serious auto-immune disease and the need for a big change slapped me right in the face. But I still had ‘no time’ for me…

The busy-ness of life was all consuming and I didn’t feel there was space to make a radical change. So I developed a “bite-sized” approach to healing myself. Over the next 6 to 12 months, step by step, I integrated and adopted bite-sized morsels of all the Soul Work teachings, wisdom and insights I had gained over my lifetime and that I regularly preached to my clients — into my own life. Day by day, week by week and month by month, these small practices led to big changes.

By consistently staying committed to specific Soul Work practices and adopting some powerful new ones, I got my health back! I now live each and every day with a new consciousness and place a new value in putting myself first. I make creating time for me a priority, even if it’s only 5 to 10 minutes a day. The fact is, being consistent with these bite-sized Soul Work practices and rituals are what keeps me healthy, happy and feeling my most vibrant self. Now I am able to do the work and care for the people I adore so much with even more vigor and presence.

I want to share this powerful framework with you so that you can have this foundation to be the person you want to be. This framework that will allow you to:

This is your time – and I know you are going to loooove the way these tools, rituals and perspectives allow you to awaken the life you want!

The Foundation is fueled and inspired by the tools, practices, perspectives and wisdom I’ve received over more than two decades as a yogi, healer, Soul Work Coach, wife, friend and mother.

Over these 4 weeks you will connect more with yourself and how to create change that lasts so you can be the person you want to be. 

As you read this, I am certain you notice parallels in your own life. We all have our own story, and yours will look different than mine, but here’s what I know to be true: having a solid foundation and guide for how to make yourself a priority is the only way you can be the truest version of yourself. I have created The Foundation to give this to you. The easy to incorporate practices, rituals, tools and perspectives will support you so you can thrive and shine as your brightest you – and they are designed to fit into anyone’s busy life.

As a mom to three kids, a dog, and with a rapidly growing business, I know how full life is AND I know just how significantly the daily practice of these small things allows me to be at my best. Give this gift to yourself!

Join me!

For only $249 USD

Receive the gift of this foundation and how to guide. Make the small steps needed to shine as the YOU you truly are.

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Is The Foundation The Same As 29 Days To A New You?

For the past few years, I’ve shared a 29 Day offering called 29 Days To A New You. The Foundation is a modified and greatly improved version of this previous 29 Day offering.

Although there are several change, the main – and very important – difference is the real time with me that I will be sharing. Unlike 29 Days To A New You, each week there will be opportunities to connect with me personally – and not to worry, all of these will be recorded so you can enjoy and re-watch in your own time.

I know what it takes to create change so want to show up to give you more support and guidance to make that happen.

Sooooo…. if you’re feeling like it’s the time to connect with yourself and make some changes to grow into more of who you are/want to be – join me for these 4 weeks. You will get all of this incredible content for the same price as a 1:1 coaching session with me.

The Foundation will meet you where you are at and allow you to continue to expand and grow where you want to go.

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“The Foundation was the first step towards massive transformation in my life.The bite-sized mindfulness tips, meditation, yoga and journaling exercises were powerful catalysts in bringing more reflection, wellness and happiness into my daily routines. The massively supportive community that I became a part of and the additional access to Catherine and her plethora of wellness gems were the ultimate icing on the cake.”


“The 4 weeks helped me to listen to my heart. With Catherine’s daily rituals, journalling and yoga practices, I was able to let go of the tension of everyday struggles and clear the space to be open to what I truly want and believe possible. The Foundation was like going to a delicious spa everyday! It helped clear my mind and my heart and created a habit to touch base with myself and see if I’m in my integrity. Catherine is the real deal – full of compassion and practical rituals to help us delve into mystery.”


“The best thing about doing the The Foundation in January is that it helps you literally press the ‘reset’ button. The bite-sized practices are practical and easier to incorporate into daily life because you can do it at your own pace and not take on more than you can chew. I loved the “drink more water” and “take conscious breaths” practices – in fact, a year later, I still continue with them and they’ve become habits now. The small practices really can help form a new daily ritual that you don’t even notice becomes part of your life.”