3 Month Health transformation

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Week 1 - Goal Setting
  • Creating your long-term goal
  • Breaking LTG into short-term goals
  • Identifying barriers
  • Ensuring success
  • Why are your goals important to you
Week 2​ - Creating Habits
  • Creating good habits
  • Positive-negative feedback loops
  • Positive motivation
  • Negative motivation
  • Intrinsic vs extrinsic motivation
  • Ambivalence
Week 3​ - Mindset
  • Fixed vs growth mindset
  • Why is mindset important?
  • Embrace your weaknesses & strengths
  • View challenges as opportunities
  • Focus on the process not the end result
  • Pause button mentality
Week 4​ - Control Your Environment
  • Introduction
  • Kitchen overhaul
  • Meal planning
  • Managing your environment
  • Away from home
Week 5 - Nutrition Fundamentals
  • What is protein?
  • What are Carbs?
  • Role of fats
  • Understanding macronutrients
  • Don't forget the water
Week 6 - The Healthy Diet
  • Dieting 101
  • Sugar
  • Processed foods & refined grains
  • Intuitive Eating
  • The best strategy
Week 7 - Managing Your Hunger
  • What is hunger?
  • The hunger scale
  • Emotional eating
  • Food cravings
  • It's the weekend
Week 8 - Fitting Exercise Into Your Life
  • What is the best exercise
  • Resistance training
  • Make it convenient
  • Make it fun
  • Exercise progression
Week 9​ - Managing Stress
  • Stress 101
  • Stress & health behaviors
  • Stress release
  • Busy & healthy
  • Managing stress with nutrition
Week 10​ - Maintaining Motivation
  • Are your goals motivating?
  • Re-evaluating your plan
  • Health is about more than weight loss
  • Alternate ways to track progress
Week 11 - Ensuring Continued Progress
  • Keys to continued progress
  • Prevent boredom
  • Experiencing plateaus
  • Proper expectations
  • Maintaining your accomplishments
Week 12 - Program Review & Self-assessment
  • Goals & habits
  • Mindset
  • Healthy Eating
  • Exercise
  • What happens now
Each module includes a worksheet and/or self-reflection in an editable PDF allowing the form to be completed on any device.
Day 1 - Goal setting - introduction.005.
Day 6 - Creating habits - Ambivalence.00
Control Your Environment - Day 2 - Kitch
Fitting Exercise into your life - Day 1
Fitting exercise into your life - Day 4
Maintaining Motivation - Day 1 - Are You
This custom program created by myself will complement weekly personalized discussions targeting your individual challenges or successes.
You will receive the modules as part of all of my health coaching plans. You can also purchase the individual modules or as one 454 page module. 

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