Welcome and Pre-Work

Where to find your resources, & what you need to do before we start.

Week 1: Clarity & Growth Mindset

SMART Goal Setting, Setting Up Your Apps

Week 2: Take Action!

Knowing Doing Gap, Introduction to Macronutrient Groups & Shopping Lists

Week 3: Create Solutions for Change

Meal Planning using My Fitness Pal, Logging Alcohol

Week 4: Results Follow Action

Win the Moment You’re In, Habit loops & Habit Stacking, No New Food Info

Week 5: Removing Barriers

Removing barriers to change, reframing tactics, and eating out strategies

Week 6: Self Sabotage

Action Ramps, Dietary Fiber, Honoring Your hunger, * 14 day GO FOR IT challenge

Week 7: 1:1 Check In

No new info or lesson. Catch up on previous lessons and take the opportunity to check in 1:1

Week 8: Lead Measures

Lead Measures, Stress and Cortisol, Redirect Tactics

Week 9: Creative Problem Solving

Portion Control & Bounce Back

Week 10: Mind the Truth

Mind the truth that moves you forward. Emotional Eating Strategies & Body Composition

Week 11: KISS

Keep it Stupid Simple! Seize opportunities of all sizes. Introduction to Intuitive Eating.

Week 12: Claim Your Power in the Solution

The Secret to Follow Through, Non-Exercise Activity Thermogenesis

Week 13: Honor Your Yes and No

What is JOMO? Intro to reverse dieting aka un-dieting

Week 14: Move Your Baseline

Mentally Rehearse Success, Rebalancing and Redefining Fuel

Week 15: The Power of GRIT

4-7-8 Breathing, Managing Maintenance

Week 16: Going All In!

Cycling for Body Composition, Writing your Reset Reminder

Recipe Book

Mindful Meals Recipe Book