Feel good again,
from within...

Develop healthy and sustainable lifestyle habits.

Is the Keto diet right for you?

The conventional system focuses on treating disease, rather than promoting long-term health.

Chronic stress

Today's lifestyle can lead to a state of constant stress, negatively affecting mental and physical health.

Too many options

Too many alternatives can cause paralysis by analysis, making healthy decisions difficult.

Lack of customization

Standardization in health care ignores individuality, limiting the effectiveness of treatments.

Personalized tools for a holistic lifestyle.

I want to inspire you to pursue a better life through a personalized nutrition plan,enabling you to build a body, mind, and spirit that will allow you to enjoy an optimal and healthy adult life. This journey involves self-connection, mindset, nutrition, and movement.

Is the Keto diet right for you?

Reclaim your power through knowledge and simplicity.

A clear, easy-to-follow system to help you implement personalized education and empowerment programs, allowing you to look good and feel better.

Evaluation

The starting point to know your objectives and set goals.

Development

A personalized plan that includes nutrition, exercise, and movement.

Support

Ongoing follow-up and support, with PSYCH-K®️ sessions.

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Results you can expect...

  • Increíbles mejoras en tu salud digestiva
  • Reduced inflammation
  • Achieve your desired weight
  • Better blood sugar control
  • Hormonal balance
  • Enhanced mental clarity 
  • Emotional stability
  • Reduced joint pain

Opinions from clients who have trusted us

What do our clients say?

With the diet and exercise plan I did with Xiomara, not only did I improve my health, I also improved my physique! Furthermore, Xiomara has not only guided me, but also taught me how to eat better. This has also helped me improve the health of my 3 year old son. Xiomara has been a great inspiration to me.
Angella Raidi
Venezuela
My digestion has improved a lot! Now I can go to the bathroom more often, and that has helped me feel less heavy and inflamed. Xiomara is a person who seeks to accommodate the lifestyle of each client, understanding that we all go at different paces and that each life experience we have had influences our health. She always had the time to support me, even when I was traveling. And this is very valuable to me.
Diana Garcia
Bogotá, Colombia
My digestive health and mental health have improved 100%! I would recommend to my friends and family to work with Xiomara since she is a Health Coach with a high level of knowledge in her field. She is a person who takes you by the hand in the process with great patience. In addition to being a very human person, she does not judge your process and is always encouraging you.
Isis Ospina
Miami Fl
Xiomara ospina. back to basics.

About me: Xiomara Ospina

With over 10 years of experience in the health and wellness branch, I am committed to enhancing the well-being and happiness of others. In my role as a coach and educator, my goal is to simplify complex topics so that they are accessible, personalized, and applicable in daily life so that people can look and feel good from the inside out.

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Frequently Asked Questions

What is a Holistic Health Coach?

A Holistic Health Coach is a mentor, guide, and authority on wellness. He helps others feel their best by taking a holistic, comprehensive approach to physical and mental health. Also considering various aspects of a person's life, such as nutrition, physical activity, stress management, sleep, and relationships. 

How do you adapt your services to individual needs?
The way I adapt my services to the individual needs of my clients is by listening to them, because I am a faithful believer that everyone has the answers to their own problems. So through a first assessment, we will discover together the current situation, health status, goals, challenges, preferences, and lifestyle. Based on that information, we will design together, client-coach, a customized plan that includes recommendations in areas of nutrition, exercise, movement, stress management, and healthy habits.
In addition, as each body is unique and changing, I keep in constant communication with my clients to adjust and/or modify the plan as needed, ensuring that they are achieving their goals effectively and sustainably. 
What packages do you offer for a health coaching program?

Since each person is unique, goes at their own pace and has different needs, the health program packages vary according to each client’s goals. The recommendation of the health program, duration and price will be delivered to the client after their first evaluation which is completely free and without commitment.

Why should you hire the services of a holistic Coach?

Hiring the services of a holistic Coach can transform your life by addressing your well-being in a holistic way, considering physical, mental, emotional, and spiritual aspects. A holistic Coach helps you achieve balance, developing self-awareness, improving your health, managing stress, and finding purpose and direction in your life. In addition, it empowers you to overcome obstacles and make decisions aligned with your values, resulting in greater peace, freedom, and happiness; since all changes you make during the health program, are designed by you together with the guidance of your coach and are based on your specific needs and goals, respecting your bioindividuality.

What is the difference between a conventional health coach and a holistic health coach?
A conventional health Coach focuses on improving physical health through changes in diet, exercise, sleep, and stress management, using comprehensive, evidence-based nutrition plans and exercise programs, and often works in collaboration with medical professionals. 
In contrast, a holistic Coach approaches integral well-being, considering the physical, mental, emotional, and spiritual aspects as a system. It also relies on meditation, breathing, and mindfulness techniques, and seeks to balance all areas of life, including the purpose of life and personal relationships, with well-being. 
What is the ketogenic diet?
The ketogenic diet is a low-carb, moderate-protein, and high-healthy-fat eating plan that seeks to induce a metabolic state called ketosis. In ketosis, the body uses fats as the main source of energy instead of carbohydrates. This is achieved by reducing the intake of starchy, sugary, and processed carbohydrates and increasing the consumption of healthy fats and moderate proteins.
Who can benefit from a ketogenic (or keto) diet?
The keto diet is especially beneficial for people who are overweight or obese, as it helps lose weight quickly by inducing a state of ketosis where the body burns fat for energy.
Also people with type 2 diabetes, who have metabolic syndrome, since this lifestyle stabilizes blood sugar levels, improves blood pressure, and both triglyceride and cholesterol levels.
Likewise, the ketogenic diet is useful for people who want to improve their digestion and energy levels. Additionally, people who follow a ketogenic lifestyle may also benefit from its neuroprotective effects, such as improved cognitive function, mood, and memory.
What are the benefits of ketosis?
Ketosis offers several health and wellness benefits, some of which include:
 
  1. Weight loss: it helps reduce insulin levels and increases fat burning.
  2. Greater mental clarity: Ketones are the preferred energy source for the brain, aiding cognitive function and mental clarity!
  3. Improves physical resistance: When in ketosis, the body uses fat sources as a source of energy.
  4. Controls appetite and reduces cravings: Healthy fats and protein are the foods that produce the most satiety and make us feel full for longer.
  5. Helps reverse chronic diseases such as type 2 diabetes, high cholesterol, polycystic ovary, hormonal disorders, epilepsy, Alzheimer's and even cancer.  
Is it safe to be in ketosis?
To me, the low-carb, high-fat ketogenic diet is not just a fad that was just invented. For me, it is a lifestyle, and it is the original diet of human beings. Did you know that we are born in a state of ketosis? That's how it is! Since during pregnancy, the main source of energy for the fetus is fat. Additionally, breast milk is high in fat and low in carbohydrates, which keeps newborns in a state of ketosis, and I don't think nature is wrong.
Is the ketogenic diet expensive?
The truth is not more expensive! My motto is: “Do the best you can with what you have.” If you have the means to buy grass-fed and organic meat, good for you... Go for it! But if not, buying normal meat from the supermarket is going to be a thousand times healthier than buying a kilo of pasta, a package of bread, and a box of cereal! On the other hand, a diet that is low in carbohydrates, moderate in protein, and high in fat keeps you full for much longer! This makes you eat fewer times a day and stops snacking. Reducing the cost of buying snacks at all times. I went on thousands of diets during my bodybuilding period, I ate up to 7 times a day! Now I only eat twice, sometimes just once, and it's totally enough for me. Because the food I eat now is very rich in nutrients, I don't need to buy so much variety: eggs, meat, bacon, butter, and some fruits and vegetables are all I need.
Why is it important to include mental health in a healthy living plan?
Including mental health in a healthy living plan is crucial because mental health affects every aspect of your life. Good mental health improves quality of life, makes it easier to manage stress and emotions, and contributes to maintaining healthy relationships. Additionally, a healthy mind is important to make informed decisions and maintain motivation to adopt healthy habits. I always say that you can eat all the broccoli, drink all the alkaline water, eat only organic food, invest money in the best supplements, and do the exercise you want, but from your own experience, if you don't manage your emotions, your thoughts and if you take care of your mental and spiritual health, none of this will work and you will still feel sick.
You offer PSYCH-K® sessions, what is that?

PSYCH-K®️ is a process of reprogramming the subconscious. It is a method of belief change and personal transformation developed by Robert Williams. This technique uses processes that combine neuroscience, psychology, and various spiritual traditions. The objective of PSYCH-K® is to facilitate, through "Balances", fast and effective changes in subconscious beliefs that may be limiting well-being and success in various areas of life. PSYCH-K® has been a great emotional healing tool for me, and this has contributed immensely to my well-being. It is for this reason that I feel it is super valuable to offer this great tool to my clients for their own transformation.

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