Welcome and Pre-Work

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

Week 1: Clarity & Growth Mindset

Clarity, 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

Creating Solutions for Change, Managing Hunger, Intro to Habit Tracking

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

Meal Planning Strategies and Power Plates

In this lesson, I'll cover how to meet your macros every day with three different meal planning strategies- from Flex Fuel to Mindful Meals, and beyond!