Learn How To Reduce Stress, Improve Sleep And Boost Recovery in 2025
I'll help you learn how to reduce stress, get mentally and physically fit and boost your energy levels, lose unwanted lbs and upgrade all aspects of your life this year... even if you're feeling burned out and have no ''me'' time.
Why are you stressed?
Are you pouring your heart into your job and family, but neglecting yourself in the process? 😮💨
Maybe you’re always tired, and prone to feeling stressed or depressed more regularly and want to get back to your previous laid back and happy self.
You have little time for exercise because meetings and workload spill over – especially with a young family or other commitments.
You feel guilty about putting yourself first, the excuses and broken promises are racking up, and all you do is work and look after others before yourself.
You're so busy with work and family that you have always found it difficult to stick to a diet and find it even more challenging when tired or stressed and tend to rely on sugary food and snacks.
Yet your health is important to you, and you want to be able to live an active life, keeping up with friends and family.
But you have no time to cook complicated recipes. You are constantly tired from all of life’s demands, too tired to exercise and eat well, and end up relying on convenience food.
Because of this you've noticed steady weight gain over the past few years, and each time you try to lose weight you end up gaining it back again.
You feel stressed and experience feelings of self doubt due to the ever increasing levels of expectation both personally and professionally.
Enough is enough!
Introducing The Sleep Stress And Recovery Upgrade
This is where I help burned out people get into the shape of their life.
You'll get mentally and physically fitter, reduce stress, boost energy levels and upgrade all aspects of life in 6 months...
Even if you have no time, energy or motivation for brutal boot-camp workouts, complex diets or even ''me time''.
What's included?
The curriculum in a nutshell
Our world class curriculum can be broken into 3 main areas of nutrition, movement and mindset. See the curriculum overview here.
Pillar 1
Nutrition
UPGRADE Your Nutrition
Nutrition is the biggest limiting factor to your progress in the areas of sleep, stress and recovery, health and performance, and the one that is the easiest to improve.
This module helps busy teachers implement effective nutrition strategies that help them look, feel and perform better. We'll start with foundational practices, building to supporting and more advanced skills.
Pillar 2
Movement
MOVE With Confidence
We take a ''minimum effective dose'' approach to movement that help busy teachers move more, move often and move well in the context of their life. With chronic stress and high overall stress load, adding intense training to your life may be one too many sources of stress, and result in poor results, slow recovery, worse performance, illness or even injury. We can train in a way that avoids 'distress' and yet elicits a training response.
Pillar 3
Mindset
MASTER Your Mindset
You'll build an unstoppable, resilient mindset. Taking time to work on your inner game is a fundamental component that most people miss. We'll work on everything from your relationship to yourself, conflicts between your goals and your values. We'll work on your sleep, stress and recovery, and build a social and physical environment that supports you.
Feeling Burned Out?
The Sleep Stress And Recovery Upgrade course takes a ''deep health'' approach to fixing not just bodies, but whole lives, so you can:
About your coach
Welcome
Hi, I'm Nico
I'll help you reduce stress and beat the burnout.
I'll help you get in the best shape of your life, and maintain it. Reduce stress, optimise your energy levels and upgrade all aspects of your life this year... even if you're feeling burned out and have no ''me'' time.
Nico Valla
I want to help you reduce your stress...
you might be skeptical, and I don't blame you. You might be thinking, "who's this guy and what's this really about?
I'm with you. As a parent, business owner and teacher, I believe I truly understand the demands faced by those trying their best to balance career demands with health and family demands. Often putting themselves last!
I've been a teacher since 2005 and a small business owner and personal trainer since 2008. In that time I went from working at a commercial gyms, while balancing my career as a teacher.
I now have 3 children and as you can imagine have to balance health and fitness with my business and family goals.
I don't always get it right, and I have had my fair share of challenges along the way.
In 2019 I discovered first hand the debilitating effects of underlying stress as I got hooked up to an ECG with heart attack symptoms.
Thankfully it was not a heart attack, and the symptoms had been manifested from underlying stress that I had not been addressing. I was offered antidepressants to ''take the edge off'', without even being asked anything about my life.
I respectfully declined the meds, and instead work on reducing stress, losing the weight I gained through ''stress eating'' and getting back on track through nutrition, diet and movement instead - and it worked.
Let's just say that was the wake up call I needed, and I have since gone down the rabbit hole, trained to become a PN SSR sleep, stress and recovery coach - allowing me to help myself, my family, and my clients better than ever before.
I noticed that I am not alone in this experience, and that many other men and women also find their healthy habits get squeezed lower down the priority list as work spills over. The result?
Stress, poor health, weight gain, back pain, low energy and mood, and a ''wish'' that they could return to the relaxed and happy self they were in 2012.
So I set up The Sleep Stress And Recovery Upgrade, to help you avoid mistakes I made.
But this isn't about me, it's about you. So here are all my resources and lessons all brought together to help you reduce your stress.
I'm proud to say that having helped hundreds of clients achieve their health and fitness goals since 2008, I do a pretty good job.
What's the process like?
This course will teach you how to reduce stress through daily action steps. You'll see improvements in rest, recovery and resilience as you get mentally and physically fitter, reduce stress, boost your energy levels and upgrade all aspects of your life this year... even if you're feeling burned out and have no ''me'' time.
I could insert some fake scarcity tactics here. The truth is, you're only on this page because you've noticed the impact chronic stress can have on your health, and you want to learn how to reduce stress. This course is comprehensive yet easy to implement - without adding stress to your life! If you're not ready, that's cool. When you're ready, I'm ready, and you can join below 🚀
£
27 single payment
You are fully protected by our 100% Results Guarantee.
I'm fully committed to your success. My promise to you is simple: apply the course as it is designed and intended to deliver you the best results possible. I guarantee you’ll look and feel better if you can honestly say you adhered to 90% of the programme or I’ll refund your entire investment and we'll part as friends.
Frequently Asked Questions
Yes. Scheduling is a non-issue as this is self guided. If you work regular hours, booking in with a coach from 6:30 to 9:30 p.m. can be a headache. Additionally, a strict appointment time puts undue pressure on you as a client. It’s frustrating to show up at 6:35 p.m., 5 minutes late for an appointment because of traffic, and miss out on part of your workout that you paid for.
Yes. This course is delivered in a way that allows me to offer you stronger accountability and support. You have access to the entire coaching curriculum and we are no longer limited to our appointment. I can offer you better support this way – far beyond the limited support I could offer you in a weekly appointment. This has led to better client experience and results.
Yes, of course. It is always helpful for you to build some social support. Part of this programme is being able to ''pay it forward''.
Helping your friends and family in their health and fitness is possible once you've built your own skills and you're in a great place. Loved ones can be taken care of.
Unfortunately, there’s a lot of variance in our industry and not all coaches are good.
If you know someone who would benefit from an introduction to my business, or you want a support partner to start with you who's a good fit for the programme, then making the introduction would be a good idea.
Once you get amazing results on the programme, and you're blown away by the experience, you can now refer to friends and family who may have had a previous bad experience to a great trainer because the location is no longer a factor.
There are scams everywhere, and since we now have the technology to coach online, it is even easier for anyone who has an internet connection to sell a low quality course online.
On the other hand, it is now possible to work with the best practitioner for you, wherever you are in the world. With no geographical restrictions, you can now seek out and find ‘the best’ practitioner to work with him or her leading to more trust in the process, better adherence, and better results.
I help my clients reduce stress, optimise their energy levels and upgrade all aspects of their life - not ''just'' their body.... even if they feel burned out and have no ''me'' time.
They want to find their happy and relaxed self again. Most of my clients also want to lose weight as a result of years of trying diets only for short term success, and once they address the stress, the weight melts away.
Many of my clients notice they're stress eating are becoming more reliant on sugary or salty snacks and convenience food as a result of work volume squeezing their time and energy.
Most of my clients are ''beginners' who have lost confidnece from years of diet, fitness and ''failures''. They want to build confidence and consistency in the areas of nutrition and health goals.
If you resonate with my story, and my mission of helping others reduce stress and beat the burnout, then I would love for you to join me here.
This is not a problem, this course is very easy to access and available on any device. Resources are print friendly and we can find a way to meet your needs.
If you managed to find this website you have all the tech skills you need.
Lots of my coaching is delivered in person through very short videos and many of my clients prefer to use ''paper'' resources rather than the app.
While I have resources and lessons hosted in the membership area, I like to think of my programme as ''online coaching, offline''.
I have a client portal that tracks your progress which is a nice value-add for you.
Success
Client success stories
One Habit Coaching was one of the best programmes I have been on.
The coach Nico went above and beyond throughout the whole time to support my lifestyle changes.
His approach was supportive and he regularly added in extra calls to help me when I was struggling…
The programme was a sustainable lifestyle change, not just a quick fix diet. I would highly recommend to anyone.
Becki.
Becki C - Coaching Client
“
The most effective and life-changing health experience I’ve had.
With Nico’s help and guidance I’ve improved my mobility, lost weight, redefined my relationship with food and started making the right health and well-being choices. All without pain, or feeling deprived.
His techniques are simple, and it’s all stuff you know already – no special requirements, equipment or fads. Highly recommend.
Naomi.
Naomi B - COACHING CLIENT
“
I have not had a single migraine since I started…
I am sleeping so much better and have found the wonders of the early morning tranquillity and it is amazing…
I never thought I would be able to run as I have done, and although I lacked self-confidence I have had the fab support knowledge and company of my PT… But without realising it I have achieved so much.
Kat
Kat F - COACHING CLIENT
“
The result has been great, through a thorough and progressive programme I have lost bad habits and gain a routine that has allowed me to reach my weight target, feel fitter, and slot in exercise in my daily routine.
Nico was always available for support, advice and to adapt the routine as needed. What makes a difference is the holistic approach of combining healthy eating habits with exercise routines.
As a result I now better understand and appreciate how to naturally appreciate how and when to eat (or not!).
I would highly recommend Nico to anyone needing to build a programme to achieve a target fitness level and wanting to better understand how to make this sustainable over time through changing a few but critical habits.
Thanks Nico!
Jerome - COACHING CLIENT
“
Thank you for inviting me to try your program. I did learn some valuable things, most notably that change needs to be incremental if it is to be lasting, not grand gestures that fizzle out.
The lentil revelation was great! And I continue to have a minimum daily movement of twenty minutes' walking.
It's going to be a long journey for me but I am getting there.
Thanks for being part of it.
Sian.
Sian E - COACHING CLIENT
“
Life changing program. I lost 9kg in 10 weeks and 12 cm from my waist.
My self esteem has gone up, my relationship with food has improved, and it's sustainable.
Tom HJ - COACHING CLIENT
“
Working with Nico has been a great help, keeping me motivated and interested.
Having used gyms in the past, I have struggled to see changes, but with online personal training I have got results quickly – the results that I wanted.
Will.
William L - COACHING CLIENT
Ready to re-discover your relaxed and happy self?
You are fully protected by our 100% Results Guarantee.
I'm fully committed to your success. My promise to you is simple: apply the course as it is designed and intended to deliver you the best results possible. I guarantee you’ll look and feel better if you can honestly say you adhered to 90% of the programme or I’ll refund your entire investment and we'll part as friends.
By submitting your details, you understand that you will be sent information by email, and you give permission to receive email communication. Your details will never be shared, and you can unsubscribe by clicking the unsubscribe link at the bottom of any email. Disclaimer: By using this website you agree that it is your responsibility to work directly with your health care provider before, during, and after seeking nutrition and / or fitness consultation. Any information provided is not to be followed without prior approval of your doctor. If you choose to use this information without such approval, you agree to accept full responsibility for your decision. *Results vary from person to person. Please read the privacy policy here.
©2025 One Habit Coaching | Privacy policy | Terms and conditions.