Week 1

Goal Setting: What’s your Why?

A critical reason people don’t achieve their health goals is that they’re not totally clear on what their goals are. Another reason why they don’t achieve their goals is because they aren’t clear on why it matters.

People who lose weight and keep it off are really clear on why it’s a must for them.

Week 2

Whole Foods

The modern world’s diet has trained us to love eating foods which undermine our efforts to achieve our goals. Much of this has come with the addiction attached to processed foods.

In this program, we are primarily advocating whole foods for you. Once you make the transition to eating delicious whole foods, you will experience a newfound energy and clarity. 

Week 3

Water and Drinks

You don’t have to change all of what you drink on day one. Instead, we will opt for small changes. We will make it easy to change in the short term, and over the next year, and beyond.

Week 4

Morning Routine

When you have no designated morning routine, you may find yourself waking up in a state of stress and anxiety. Without a morning routine, it is difficult to achieve and maintain your goals.

Morning routines are what set you up for success. Maintaining a positive morning routine creates a positive, low stress mindset. When you have a low stress mindset, you feel better and perform better.

Week 5

Stretching and Recovery

Most people sit most of the day, and don’t stretch. Yet our bodies need to stretch in order to be at their best.  What’s held in the body is holding the mind back as well. 

Stretching leads to greater energy, focus, and mental clarity. It increases blood flow to the muscles. This is important because the more blood flow, the more oxygen flow, which helps create the foundation for energy at the cellular level

Week 6

Self Love

Some people believe the myth that weight loss is purely physiological, meaning it only has to do with what you take into your body physically, how you move your body, and so on. But what is missed is that the health of your mind is crucial to you not only losing weight and gaining muscle, but keeping it off.

This week, we focus on becoming more aware of negative self talk that undermines our chances of success and replacing it with positive thoughts and attitudes.

Week 7

Sleep

If you don’t sleep enough, you are much more likely to be irritable and not your best self. You may find yourself relying on stimulants to maintain a normal level of energy. Your weight loss or muscle gain will happen much more slowly, too.

This week, we focus on making the time for sleep and developing healthier sleep habits.

Week 8

Walking

By now you are consistently maintaining your daily workout routine. This week we focus on a daily walk as a supplement to your healthy lifestyle. Walking increases mental clarity, helps you think through complex problems, and feel better overall. Walking is an important practice to lower your cortisol levels as well.

Week 9

Supplements 101

A holistic nutrition plan is an essential aspect of your transformation through this program. Supplements play a critical role in providing the nutrition you are unable to obtain from the food you consume.

Week 10

Meditation and Affirmation

As discussed in week 6, mental health is essential to weight loss, increased energy, and high levels of performance. In the quest for mental health, we practice meditation and affirmation which, if done consistently, will give you a greater sense of well being and serenity.

Week 11

Healthy Relationships

“You are the average of the 5 people closest to you.” – Jim Rohn.

The brain is the ultimate decision maker for all that happens in our bodies; yet, we are subconsciously influenced by people’s behaviors and attitudes. A powerful, instinctual force within the human brain causes us to mimic the thoughts, feelings, and behaviors of those around us.

This week, the focus is on examining  how the people in your life are affecting your ability to achieve your goals.

Week 12

Permanent Transformation

By completing your first 12 weeks, you’ve begun the process of creating your long term transformation. 

As you learn what this program is all about, picture yourself at week 12. Now let that vision drive you to take the first step on your journey to becoming your best self!