Do you want to build healthy boundaries but don't know HOW?
Do you wish you could say 'no' without feeling guilty or bad?

That's where my framework for success comes in; it's how I taught countless people to change their habits and lifestyles while being a personal trainer, yoga teacher, and life coach and how I can help you rewire on a physical level so you can prioritize your own needs while still being a caring, considerate person.

Practical Steps

Fun Activities


Support & Guidance

Does this sound like you?

"Why do I keep doing this to myself?"
"Why can't I just say 'no'?"

You didn't want to disappoint your boss, so you said yes to the last minute report.

You were worried your spouse would feel neglected, so you stayed up late watching tv together.

You didn't want to let down your coworkers, so you agreed to organize the office potluck.

You felt guilty not answering your mother's phone call two days in a row, so you talked with her for an hour instead of going to yoga.


You're exhausted, overwhelmed, and frazzled.
You have zero energy, no patience and it's taking a toll on your mind, body and damaging all your relationships.

But most of all, you're angry with yourself.

You feel you have no one else to blame; you're the one that kept saying 'yes' to everything; you're the one with poor boundaries.



Stop kicking yourself for not being able to say 'no'.

People-pleasing is a coping mechanism learned in early life, that has become so ingrained a way of being, that it's the default mechanism for how you operate in the world.

Your behaviour is a 'reflex survival response' where learned experiences (reward/punishment) shaped your brain so that it associated: 'disappointing others = painful consequences'.

This is why a look of anger or disappointment becomes a crippling anxiety that keeps you trapped in self-sacrificing and people-pleasing behaviours.

You experience a tug of war between your brain and body every time you are faced with choosing 'self' over others.

What was helpful in ensuring attachment as a child no longer applies and instead has become an energy-draining pattern that is harming your relationships and your health.

Maybe you've realized that...

  • You want to make yourself a priority - for the long haul.
  • You want more reciprocity and respect in your relationships.
  • You want to know when to say 'yes' and 'no' and feel good about it.
  • You're craving freedom to spend your time doing the things you love and give back to the world.

But you think it's just the way you are...
Your people-pleasing is a personality trait, a character flaw, even...

You've tried to change but the extreme discomfort of saying 'no' means avoiding conflict wins out and is a much easier tactic than trying to speak up for yourself is... 

Besides, saying 'no' feels...
...too hard.
Or you try convincing yourself you shouldn't be feeling the way you do in the first place.

But here's the thing you have to understand...

You need to rewire your brain so that saying 'no' feels good in your body

You can rewire new pathways to replace the old, no-longer-helpful ones.

You can learn the skills necessary to build healthier, more balanced relationships while continuing to be a caring, loving and helpful person in the world. 

You CAN make yourself a priority AND care for others in a more balanced way…

…but it requires support from people on the same journey as you… it requires knowledge, practicality, inspiration, and a community where you can be reminded – and learn how – to rewire so your brain and body do not associate saying 'no' with danger and threat.

That's where my framework for success comes in.

Framework for Success


Practical Steps

"Powerful avalanches begin with small shifts." -Pamela Walsh McFarland

Learning new skills - like knowing where to 'draw the line' when it comes to over-giving, how to deal with difficult people or communicate your needs - requires steps that are small enough so that they are doable and build your confidence. The core activities and concepts you'll learn won't take up too much time or require any inordinate commitment - they're short and sweet and build on each other, leading to long-term positive change.


Fun & Enjoyable Activities

If you don't look forward to something, you're not going to do it. Personal choices and actions are influenced by their consequences; this is why the activities we do together are enjoyable and fun, and have the option to modify them to your own taste and preference.


Accountability & Tracking Progress

Self-monitoring is a key ingredient to successful behaviour change. The best of intentions can fall by the wayside if you don't track your progress - or what's getting in the way of that progress. Having a community, and guide, that does the monthly activity along with you, as well as little reminders, tips, and tools to help you along, can act as powerful motivators to keep you going and get you back on track when life gets in the way.


Support & Guidance

Sharing common ground with others on a similar journey as your own, as well as being part of a community that is authentic and understanding, is vital for those times when challenges arise and you need support. The private community forum offers a safe space where you can exchange insights, talk about your experiences, and find encouragement to help you overcome hurdles along the way; and the monthly live Q&A with Kaliopi allows you direct access to expert guidance when you feel lost or want inspiration and direction in implementing meaningful changes in your life.


As women, we tend to take on a lot of responsibility in our immediate family, broader family and community. We often feel needed by many people and our desire to nurture and connect leaves us pulled in different directions and feeling exhausted, with no time to look after our own needs and wants. 

I recommend anyone who feels this way join the Kaliopi Nikitas Community to receive help and feedback on how to feel less guilt and more satisfaction in their lives.

In belonging to the Kaliopi Nikitas Community I have found a place where I feel understood and safe to share my experiences, thoughts and questions as I learn what directs my decision making and how to make better choices to preserve my health and sanity, and make room to achieve the things I desire in this one, precious life!


My experience of being a member of Kaliopi's community is that I can take back my life, one bite-sized piece at a time. I can do so while being supported by a community of women who share similar goals. I think being encouraged to focus on "one thing" for a month at a time is very helpful - not too much that it overwhelms, yet not so little that it doesn't produce results.

I have seen tangible results in my own life and adopted several of the monthly practices and activities that have stuck with me and withstood the test of time of busyness. I value my membership in this space.

Kaliopi Nikitas

Nature lover. Scientist. Introvert. Artist.
Perpetual seeker of awe & inspiration.

I can really relate to the struggle of changing lifelong people-pleasing tendencies, as it's been a huge part of my own journey. 

In my early 20's I underwent a huge weight-loss and lifestyle change that led me from cell biologist and microbiology researcher to personal trainer and yoga teacher.

Healthy eating and exercise, however, weren't enough for true wellness. In my mid-30's I developed a debilitating chronic illness that forced me to take a closer look at how my over-achieving, wonder-woman mentality and self-sacrificing ways eroded my health. That personal transformation led me to become a mind-body coach and life coach.

Figuring out how to rewire my body and brain anew so I can speak up for myself and be clear on when to say 'yes' and when to say 'no' - while managing my significant health limitations - hasn’t been easy, but that’s exactly what I’ve done and help others do too.


  • I have a toy poodle, Lucy, that goes everywhere with me (and sometimes stars in my YouTube videos).
  • I am a huge 'bird nerd' and carry binoculars with me all the time.
  • I learned to draw at the age of 42 by taking drawing classes (who'd have thought?!)
  • When I'm stuck waiting somewhere, instead of checking my phone, I doodle in a mini sketchbook I always carry with me. It's so much more fun!

Introducing the kaliopi nikitas community

You've never seen a membership like this!

Science-based knowledge combined with mindfulness-based practices that we do together, help you rewire and learn the skills you need to change your people-pleasing ways and build healthier, more balanced relationships - at work, home and social circles.


By joining the membership and implementing the practices you'll be well on your way to:

Better Relationships

Build balanced, healthy relationships by learning to communicate your needs in a kind, respectful way.

Health & Wellness

Improve your mental and physical well-being by freeing up time and energy to eat right, exercise and practice self-care.

Success at Work

Do work you love while making more money than you ever thought possible by focusing your energy where YOU choose.

Connection & Support

Feel supported by a community of like-minded people and access to expert guidance.


Being part of Kaliopi's community has been such a delight this year.

Kaliopi has given us so many helpful life-skills, and she does so with grace and generosity.

I have learnt a lot, including things that have bothered me all my life, like boundaries. 

I love her videos - I find them relaxing in themselves, and she has a knack of approaching every topic with down-to-earth wisdom and gentle humour.

The monthly topics have kept me moving forwards - just long enough to digest, try out the practices and make progress, but not so long that I lost focus.

And being part of the community forum has been lovely - sharing the journey and meeting other folk in a positive supportive atmosphere has put a smile on my face.

Thank you Kaliopi, you are a star!


This community has guided me to discover the importance of space.

I have learned the benefits of putting myself in natural and nurturing places and delighting in the moments of freedom, beauty and pause.

Kaliopi introduces monthly topics to the community that continuously resonate with what it means to be true and kind to self. 

Topics are unpacked with thoughtful introductions and well crafted materials that spur active self-reflection and supportive discussion across community members.

For anyone feeling stuck, overwhelmed, or dulled, the Kaliopi Nikitas Community offers ideas and guidance toward more nurturing pathways, bridges over troubled waters, and even detours toward new adventures.

What do you get access to in the Members Area?

New Monthly Content

Each month has a new theme that focuses on some aspect of healthy boundary-building or self-care practices.

  • Short video lessons explain the focus.
  • core activity to practice throughout the month.
  • Worksheets, checklists, and tools to keep track of, and see, your progress.

Private Forum

A supportive online community and safe haven with others on a similar journey as your own.

  • Share insights, experiences, and discuss the topic of the month.
  • Ask questions, seek support, and receive encouragement at any time.
  • Weekly inspiration & 'thought prompts' to keep your momentum going or find it again.

Monthly Live Q&A with Kaliopi

Each month Kaliopi goes live to answer your questions and do a deep-dive into the monthly focus.

  • An hour of fun and genuine connection where you can tap into her expert guidance.
  • Pre-submit questions if you wish or ask them during the call.
  • Each call is recorded and stored in the Library to watch later if you can't make the live session.

Content Library & Resources

The courses and content created each month lives on in the Library for you to access whenever you wish.

  • Access specific topics to peruse at your own pace.
  • Recordings of all monthly live Q&A sessions with Kaliopi.
  • Extra standalone resources and downloads.

JoAnn VC.

I enthusiastically endorse Kaliopi's membership! It is fun, creative, motivating and educational. I always get something out of each month's offering. And the lessons linger. 

We have the opportunity to review anything from months past, and it helps me renew my efforts to incorporate new habits. She is a powerful resource. 

Her subscription membership is a treasure trove of information, motivation, ideas, and action! And community! I have met delightful people on this journey. It's so much fun getting to know other members.


Kaliopi is a fantastic coach/mentor and researcher who absolutely knows her stuff and is passionate about sharing her knowledge in an easy-to-understand way. 

I love being able to work at my own pace and that I can connect with members and Kaliopi anytime, developing skills each month that build upon each other. 

The relevant monthly topics and discussions help me feel like I finally have the power to make significant change in my life.

 The live monthly Q&A calls are a highlight!

enrolment is now closed

Register below to be the FIRST notified when we re-open the doors to The Kaliopi Nikitas Community membership so you can take the first step towards caring for yourself without the guilt and anxiety!


Here are answers to some frequently asked questions:

What is the Kaliopi Nikitas Community and how does it work?

Each month has a new theme that focuses on some aspect of healthy boundary-building skills and self-care practices. You're not simply shown what to do and left to your own devices - instead, a four-pronged approach helps you integrate the concept into daily life:

1. Short video lessons explain what the focus is about and how it can improve your life.
2. A simple but fun 'core activity' is introduced that we do together throughout the month.
3. A private community forum offers a safe space to share experiences and insights and also acts as a supportive form of accountability.
4. Expert guidance and direct access to Kaliopi during the monthly live Q&A session (as well as her intermittent participation in the forum) means you have ongoing connection, and resources to help support you in taking those small steps that lead to big, positive changes.

You also get updates, inspiration, and gentle reminders emailed to you weekly to help you along.

What sort of time commitment does this require?

That's the beauty of this membership style - you are free to engage as much or as little as you wish. You can engage, consume, and come and go as you want - without an overwhelming commitment.

Everything is created with simplicity and practicality in mind, so that even if you have very little time you still benefit from visiting the site.

Why would I want to pay for this monthly?

Rewiring our brains and learning new skills take time and practice, especially when we're trying to change lifelong patterning. Like exercise and healthy eating, there are certain practices we need to do on an ongoing basis in order to reap the benefits. It also helps to have a support system, a framework to follow, and some form of accountability. The monthly live session, community forum, and resources all help you stay on track.

Unlike a course where your knowledge or gains trail off after you've completed it, having monthly access means you continue to build on, and sustain, the healthy boundary initiatives you're developing. You'll find being a member most helpful on those days where feelings of guilt, anxiety or self-doubt overwhelm you, and need a safe haven to retreat to. 

Do I have to participate in the forums?

Participate as much, or as little, as you want in the online community. Simply know that it's always there to support you. 

Can I cancel my membership?

Yes, you can. Obviously, we'd love it if all our members stuck around forever but if you do decide to cancel you'll be able to do so with just 2 clicks of a mouse. 

Can I upgrade to an annual membership later on?

You sure can! You can upgrade to an annual membership any time with a couple of clicks from your account page. Our system will automatically take into account the time left on your current subscription, so you'll never be double-billed either.

I have another question, who do I contact?

If you have any questions that we haven't answered here, or would like us to clarify anything about the Community, or if you're having any problems with the website, then you can get in touch with the team using the form on the contact page or send us an email at and we'll help you out.

Tari Vickery

Kaliopi's wisdom and gentle encouragement to find "awe" in the simplest ways and places has helped me view the world through a new lens, one that provides the joy of paying attention to the most basic beauties of life.

It has had a profound impact on how I view and interface with the world.

Copyright © 2023 Kaliopi Nikitas Coaching - All Rights Reserved | Member Login - Terms - Contact