A 1:1 COACHING EXPERIENCE
for the self-aware, well-intentioned woman
who is ready to finally get out of her own way
and feel free, aligned and in control
REGULATED
shift your state and escape the self-sabotage cycle - for good. this 8 week journey provides the tools we all deserve but were never taught: how to regulate your emotions and your nervous system in healthy ways.
you deserve to live as a well-regulated woman ~
sound familiar?
something happens - a tense conversation, a bad day, a feeling you can't quite name... and before you've made a conscious decision, you've poured the glass, opened the app, reached for someone or something to take the edge off.
it works. for about twenty minutes.
then you're right back at square one - plus the guilt, the shame, the frustration. because you know better, but you keep doing the other thing, anyway.
you've tried willpower. you've tried cutting back, journaling, discipline. you keep hearing about your nervous system. maybe you've even done therapy. and you're still doing the thing.
been there.
REGULATED is the 8-week 1:1 coaching experience for self-aware women ready to stop managing the symptom - and heal what's underneath it, once and for all.
this is for you if:
~ you pour the drink, pick up your phone, text someone you shouldn't, or reach for something to eat when you're not hungry - before you even register feeling anything. on auto-pilot.
~ you're not in crisis. you don't have a "problem." but you do have a pattern that has consequences, and it's getting harder to pretend it isn't there.
~ you've tried forcing yourself to stop, cutting back, tracking, being more intentional. it works until it doesn't - and then you feel worse about yourself than before.
~ you've read the books, listened to the podcasts, maybe done therapy. you have the language. what you don't have yet is the real, embodied shift that actually makes the pattern stop making sense.
~ part of you knows this isn't really about the wine. or the scrolling. or the snack. you can feel that there is something under the surface. you just haven't found the thing that actually touches it yet.
~ you are ready for 8 weeks of hands-on support, community and accountability - not another digital program you'll leave half-finished.
our 8 week flow ~
week 1: welcome & nervous system mapping
getting to know your own nervous system: what activates it, what soothes it, what your patterns are and what state you spend the most time in.
week 2: breath and building somatic awareness
repair and deepen the relationship with our physical body, and discover how to finally get out of your head. our breath is our greatest regulation tool that most people don't know how to use properly.
week 3: emotional regulation and self-soothing
the culprit underlying our undesirable patterns is almost always feelings that we don't know what to do with. we were never taught how to feel, process and release in safe and non-self-destructive ways - until now.
week 4: understanding the self-sabotage cycle -and escaping it
in order to break the cycle, we need to understand why we do what we do. here we create clarity into the WHY in order to successfully rewire the WHAT.
week 5: energetic self-care
everything is energy - and every decision you make has consequences. learn how to elevate your state by building energetic awareness.
week 6: boundaries and communication
this is the piece that can make or break us when it comes to maintaining a regulated state. learn how to express your authentic needs and desires and say no without feeling guilty.
week 7: find your rhythm
deepen your cycle-syncing practice and learn to work with your body instead of against it so your energy, nervous system, and self-expectations align with your natural rhythm.
week 8: integration and anchoring practices
weaving it all together, anchoring your post-program practice, and walking out with a toolkit you always deserved but never had. here we turn the learning into living.
what's included:
- 8 x 45-minute live 1:1 coaching calls, weekly on Zoom
- 8 x integration emails with journal prompts, written lessons, articles, meditations and more
- a wealth of somatic practices, breathwork techniques, tools, and resources to support integration and lasting change - yours forever.
- BONUS: free access to my nervous system toolkit - guided meditations, breathwork, somatic healing videos on-demand whenever you need them.
what this is - and what it isn't
this is about the pattern underneath the pattern - the part of you that reaches for something outside of yourself to cope with what's happening inside. the truth is, we are all addicted to something that's harming us more than it's helping us. we all have a vice. for you that might be drinking. it might be food, work, your phone, your relationships, or something you haven't named yet. the specific habit matters less than the pattern itself.
the external fix - drinking, food, scrolling, overworking, the situationship - is not your problem. it's your solution. an imperfect, temporary, increasingly exhausting solution to feelings you were never taught to handle any other way.
that's not a character flaw - it's a gap in your toolkit + self-understanding.
no one taught us how to feel, process, or release what happens to us. so we reach outward. and we keep reaching. and it keeps working just enough that we can't fully stop - until the cost gets too high. and we learn a better way.
what we do here is build the internal capacity that makes the external fix stop making sense. not through force or discipline. through genuine understanding of your nervous system, your body, and your self - until the thing you used to reach for... just falls away.
the goal isn't control. it's freedom.
it's coming back home to yourself.
REGULATED CLIENT TESTIMONIALS
"The program has given me a lot of new perspectives and tools to work with! I especially appreciate how practical and body-based everything is. I feel like I'm starting to understand myself and my nervous system on a deeper level, rather than just trying to "think" my way through things. I also really appreciate how safe and supported I feel during our calls."
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"Before REGULATED, I had spent years trying to understand myself through traditional therapy, self-help books, podcasts, and introspection. I had become very self-aware, but somehow still felt stuck in many of the same patterns. I understood what I was doing, but not truly why I was doing it. Without that understanding, I was left feeling like something was just wrong with me."
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"This program has helped shift that perspective in a way I didn’t expect. It has taken so many concepts I had previously only scratched the surface of (nervous system regulation, emotional patterns, self-sabotage, boundaries, and somatic awareness) and connected them in a way that finally makes sense. For the first time, I feel like I’m starting to understand not just individual pieces of myself, but how they all fit together."
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"REGULATED has brought me face-to-face with some hard truths and beliefs I didn’t necessarily want to acknowledge, especially around the expectations I had for myself, how I thought things should be, and the ways I was resisting reality by holding onto those ideas."
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"I can genuinely say that something has shifted in the way I see myself. Instead of constantly asking, “What’s wrong with me?” I’m beginning to understand that my patterns make sense when I understand where they come from. That alone has been incredibly freeing. This program has given me a much deeper understanding of myself and tools that actually feel practical and sustainable."
the investment
$2222 CAD for the full 8 weeks
payment plan options ~
2 payments of $1111
4 payments of $555
who am i?
i'm Riley Murtha - a certified behaviour change specialist, somatic healing facilitator, and self-regulation coach.
more importantly, i'm someone who knows how it feels to be self-aware and still stuck in patterns that don't honour myself or align with my goals. who knew better but kept doing the destructive thing anyway. to be sick of my own shit.
my work sits at the intersection of nervous system regulation, somatic healing, and lifestyle/behaviour change - and it's rooted in science and the knowing that sustainable change doesn't come from willpower or discipline alone. transformation isn't born on the surface level. it comes from understanding yourself deeply and building the foundation that makes your happiest, healthiest life arises from a place of ease like a big, deep exhale.
i created REGULATED because i know how it feels to be caught in cycles you can't think your way out of. i have overcome many personal challenges that at one time, i feared i would never see the end of - eating disorders, substance abuse, toxic relationships. the tools in this program are the ones i wish i'd had earlier - body-based, practical, and designed to create lasting change from the inside out. these are the very things that saved my life.
ready to jump in?
can you feel the seasonal shift? it's the perfect time to realign, dig deep and set yourself up for success in the rest of 2026 and beyond. spots are limited.
see you inside xx
