Course curriculum

  • 1

    Getting Started

    • Welcome! Here's what to expect

    • Fill out the Getting Started Survey
  • 2

    Week 1

    • Week 1 Daily Checklist (PLEASE PRINT)

    • Video 1: Setting program expectations

    • Video 2: Set your goal

    • Setting the Goal Worksheet

    • Video 3: Intro to Food Logging

    • How to use My Fitness Pal

    • Food Logging Template

    • Personal Food Log Review
  • 3

    Week 2

    • Week 2 Daily Checklist (PLEASE PRINT)

    • Video: Calories in vs Calories out

    • Video: How to tell if your calorie goal is appropriate

    • Worksheet: How to tell if your calorie level is appropriate

    • Additional Reading: Minnesota Starvation Experiment

    • Video: Quick Calorie Adjustments

    • Video: How to gauge long term progress

    • Worksheet: How to gauge long term progress

    • Video: Week 2 Homework
  • 4

    Week 3: Balanced Diet Basics

    • Week 3 Daily Checklist (PLEASE PRINT)

    • Video 1: Balanced Diet Basics

    • Video 2: What the h@!! are macros?

    • Video 3: Identifying deficiencies in micros

    • Video 4: Why you need all 5 food groups

    • What is a Carb? [download]

    • Protein Options List [Download]

    • Grains Options List [Download]

    • Non-Starchy Veggie Options List [Download]

    • Fruit Options List [Download]

    • Dairy Options List [Download]

    • Video: Week 3 Homework
  • 5

    Week 4: Feel Full & Energized Between Meals

    • Week 4 Workbook

    • Video 1: Optimal Meal Timing to Avoid 'Hangry Mode'

    • Video 2: Balance Macros at Meals & Snacks

    • Video 3: Are you hungry or thirsty?

    • Video 4: Let's talk about protein (again!)

    • Video 5: A fibrous magic bullet

    • Video: Week 4 Homework

    • Progress Survey (Day 30)
  • 6

    Week 5: Including Exercise

    • Week 5 Daily Checklist (PLEASE PRINT)

    • Week 5 Workbook

    • Video 1: 4 Pillars of Exercise

    • Video 2: Reducing Sedentary Time

    • Video 3: Pre-workout fuel for energized workouts

    • Video 4: Post-workout recovery nutrition

    • Time Tracker [download]

    • Pre-Workout Snack Ideas [download]

    • Week 5 Homework
  • 7

    Week 6: Meal Planning Crash Course

    • Week 6 Daily Checklist (PLEASE PRINT)

    • Video: What's your meal planning spirit animal?

    • Video: Meal Planning Basic Steps

    • Meal Planning Template [download]

    • Meal Plan: The One from Video 2

    • Video: Week 6 Homework
  • 8

    Week 7: Progress Assessment

    • Week 7 Daily Checklist (PLEASE PRINT)

    • Progress Survey (After 6 weeks)

    • Video: 6 Week Progress Assessment

    • Setting SMART goals

    • Worksheet Setting SMART goals

    • Worksheet: Progress Assessment
  • 9

    Week 8: Understanding Food Labels

    • Week 8 Daily Checklist (PLEASE PRINT)

    • Video 1: How to weed through nutrition facts

    • Video 2: What are those ingredients?

    • Video 3: Misleading Labels

    • Video 4: Nutrients to Watch

    • Video 5: Moderating 'Bad' Foods

    • Resource: FDA Food Additives List

    • Added Sugar Tracker [download]

    • Video: Homework
  • 10

    Week 9: Stress & Sleep

    • Week 9 Daily Checklist (PLEASE PRINT)

    • Stress & Sleep Workbook

    • Video: Why stress is probably holding you back!

    • Video: Poor sleep leaves you more than tired!

    • Better Sleep Tips [download]

    • Stress-Reducing Tips [download]

    • Video: Homework!
  • 11

    Week 10: Mindful and Intuitive Eating

    • Week 10 Daily Checklist (PLEASE PRINT)

    • Video 1: How Intuitive Eating & Mindfulness Aid in Weight Loss

    • Video 2: A Mindfulness Exercise

    • Video 3: Creating Mindful Environments

    • Video 4: Realistic Mindfulness for Weight Loss

    • Emotional Eating Tracking Sheet [download]

    • Mindful Eating Challenge Chart [Download]

    • Tips for Mindful Eating [download]

    • Worksheet: Eating Environment Journal

    • Bonus training!
  • 12

    Week 11: Level Up

    • Week 11 Daily Checklist (PLEASE PRINT)

    • Video: What's 'Leveling Up'?

    • Video: Phases of Weight Loss
  • 13

    Week 12: Planning your NEXT 12 weeks

    • Week 12 Daily Checklist (PLEASE PRINT)

    • Video: Time to assess how far you've come!

    • Worksheet: Final Progress Assessment!

    • Setting SMART goals

    • Worksheet: Setting SMART goals
  • 14

    Resources

    • Non-Starchy Vegetables List

    • Jackie's Top 35 Favorite Foods [download]

    • Dinner in 15 [download]

    • Meal Plan: Heart Healthy [download]

    • Meal Plan: High Fiber [download]

    • Meal Plan: High-Iron Program [download]

    • Meal Plan: Plant-Based High-Iron Program [download]

    • High Fiber Foods List [download]

    • Protein Options List [Download]
  • 15

    BONUS BUNDLE: 1000 Recipes

    • Veggies for Snacks

    • Breakfast-egg free

    • Potassium-Rich Meals

    • Dinners under 20g carbs

    • Sweet tooth quenching recipes

    • Bean recipes

    • Calcium-rich foods

    • 10 Ways to Season Chicken Breast

    • Tropical foods for the winter blues

    • All things Mediterranean

    • Winter Veggies

    • Meal Smoothies
  • 16

    Helpful Templates

    • Goal Planner Template

    • Daily Meal Planner Template

    • Daily Schedule Planner Template

    • Weekly Meal Plan Template