12 week nutritional program

Many people today struggle with weight issues, diseases, and other health problems that impair their ability to enjoy life. Many resort to pharmaceutical drugs and other conventional methods to relieve their symptoms, but these are actually just Band-Aid solutions that typically result in more harm than good.

What they don’t realize is that they can significantly improve their health by just changing their diet and eating habits. And this program will help you achieve exactly that.

12 week program

Week 1: Goals

  • Preview/Description: “You’ve got to be very careful if you don’t know where you are going because you might not get there.” – Yogi Berra
  • Knowledge: Your Why, Set Better Goals, Behavior Goals
  • Activity: Goal Worksheets
  • Action item: Establish behavior goals
Portion Sizes

Week 2: Healthy Upgrades/Nutrition Transformation

  • Preview/Description: Nutrition Transformation is NOT about perfection! It is about doing things just a little bit better.
  • Knowledge: Healthy Upgrades, Meal Transformation, Whole Foods, Macro Overview, Food Journaling
  • Activity: Healthy Upgrade Worksheets
  • Action item: Choose two to focus on: Sub 2 whole food options for processed food, eat 1-2 palms of lean protein at each meal, add 2 servings of fruits and veggies a day, Workout 3x a week, make one meal at a time better
Healthy Food Preparation Skills

Week 3: Healthy Food Preparation Skills + Kitchen Clean Up

  • Preview/Description: Nutrition Transformation is NOT about perfection! It is about doing things just a little bit better.
  • Knowledge: Healthy Upgrades, Meal Transformation, Whole Foods, Macro Overview, Food Journaling
  • Activity: Healthy Upgrade Worksheets
  • Action item: Choose two to focus on: Sub 2 whole food options for processed food, eat 1-2 palms of lean protein at each meal, add 2 servings of fruits and veggies a day, Workout 3x a week, make one meal at a time better
meal prep

Week 4: Menu Planning + Meal Prep

  • Preview/Description: Many times our diets suffer because we are unprepared when hunger strikes!
  • Knowledge: How to stock your pantry for success, Meal prep tips, Planning ahead
  • Activity: Weekly Menu Planner Worksheet, Prep for the week (pre wash + cut veggies, boil eggs, slow cooker), Stock up on convenient healthy options,
  • Action items: Pick a meal prep day + Choose at least three days this week you will pre-plan a nutritious meal.
portion control

Week 5: Mindfulness, Moderation, and Portion Sizes

  • Preview/Description: 3 steps to navigating moderation, mindfulness, and body awareness: Find the middle ground, Track how you feel, Change what isn’t working
  • Knowledge: Hand Portion Size Guide + PN Plate, Moderation
  • Activity: Hunger Fullness Journal, Create Your Own Meal Plan Worksheet
  • Action items: Set fork down and sip water after each bite, Distraction free meals
fitness checkin

Week 6: Check-in + Review

  • Preview/Description: Use this week to catch up on the lessons and guides, really plan your grocery list and meal prep, ask questions, share where you are stuck, etc.!
  • Bonus readings: Diet and Meal Plans Suck
  • Reward consistent execution.
  • Goal check in - how are you doing? Struggle? Schedule a meeting/call?
calories macros

Week 7: Calories, Macros, + Eat for Body Type

  • Preview/Description: Diving into eating for your body type.
  • Knowledge: Calorie Education + Chart, Macro Breakdown for Body Type
  • Activity: Body Type Quiz
  • Action item: Add more healthy upgrades/behaviors if possible (1-2 thumbs of healthy fat, high fiber carbs, fruit and veggies a day, water)
metabolism

Week 8: Metabolism, Exercise, + Energy Balance

  • Preview/Description: Adding exercise to the equation.
  • Knowledge: Metabolism Education, Energy Balance, HIIT + Strength Training
  • Activity: Cardio Plan, Energy Balance List
  • Action item: Choose 1-2 things from the positive/negative energy balance list, depending of your goal.
healthy mindset

Week 9: Healthy Mindset

  • Preview/Description: How your emotions drive your thoughts and behaviors.
  • Knowledge: Emotional Wellness
  • Activity: Video Training
  • Action item: Create a Positive Emotion Today + Healthy Upgrade check-in
self care

Week 10: Sleep, Stress, + Self-Care

  • Preview/Description: The difference between self-care and self-comfort, the impact stress has on your body (and goals), and creating a sleep ritual.
  • Knowledge: Good + Bad Stress, Self-Care, Sleep, Recovery, Wellness Pyramid
  • Activity: Self-care and relaxation practices
  • Action item: Create a sleep ritual and get 7 hours of sleep/night.
detox

Week 11: Detoxes, Intermittent Fasting and Finding what might be right for you

  • Preview/Description: Diving into detoxes, gut health, and intermittent fasting...
  • Knowledge: Detoxes, Gut Health, IF
  • Activity: Evaluate goals and how you are feeling
  • Action items: Continue to drink plenty of water and eat whole, natural foods (less processed foods), Eat foods that support the gut, Try IF if it makes sense for you
movement

Week 12: Movement

  • Preview/Description: While strength and cardio work is useful, neither of these things alone will offer the optimal results you will get from making your entire life one that has movement and healthy eating as the centerpiece.
  • Knowledge: NEAT Movement, Movement vs. Exercise
  • Activity: Move more!
  • Action item: Answer questions regarding the program, Testimonial, What’s next?

What you can expect

No one else can make you lose weight. You must undertake diet and exercise changes to please yourself. What's going to give you the burning drive to stick to your weight-loss plan?

Improves

Sleep
Hair and Skin
Sex Drive
Energy Level
Appearance

The steps for successful weight loss appear simple: burn more calories than you consume and you will lose weight. But what happens if you don’t get the results you hoped for? How will you handle a lack of motivation and burnout? If you know how to respond to weight loss obstacles, they will be less likely to get you off track. Begin your journey well-informed, and you will be ready to tackle anything that stands between you and your goal.

Your weight may increase slightly in the first few weeks of beginning a weight loss program. Yes, it’s true! Take a minute for the shock to wear off. Fortunately, there is a logical reason for it, and you will overcome it. Don’t give up!

Results

The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.