Healthy Lifestyle and Weight Management
This program is a 12-week health and wellness challenge. Each week we will set a specific health goal, you will track this new healthy habit and report back on your progress the following week. After 12 weeks you will have accumulated 12 new healthy habits and be well established on your journey to a healthier lifestyle.
One on one or group
Weekly weigh ins
Behavior modification classes
Weekly goal setting
Nutrition based whole food approach
Meet with Health Coach to help you to break through your barriers to living a healthy lifestyle. Learn to equip yourself with knowledge and support for long term success. Acquire accountability to help you stay the course.
“It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not” Carl Sandburg
Week 1: Are you ready for change?
We will talk about the 5 stages of change and where you are in those stages.
We will discuss the three A’s of change, Acknowledge, Accept and Action.
Discuss the big question for your success, what is your motivation to change?
Week 2 Identify and overcome the obstacles that get in your way
We will explore and identify the barriers that have kept you from successfully living a healthy lifestyle.
Once we identify the barriers we can learn to reframe them and brainstorm an action plan for forward movement.
Setting a wellness vision, what would you like your wellness to look like in 3 months, 1 year, 2 years, 5 years…?
Week 3 You are what you eat!
Learn the basics of good nutrition; it is the single most important thing contributing to your success.
Real food is not found in a box, it is essential to learn to eat whole foods.
Introduce My Plate.gov model to demonstrate what a healthy plate contains.
We will discuss how banking even small changes can add up to great success.
Week 4 Exercise is the key to living well
Exercise is important to add into every day. Make a plan and track your progress, work on increasing the amount of time you do physical activity each day.
Benefits of physical activity
Increase chance of living longer and better quality of life
Decrease risk of heart disease, type 2 diabetes, high blood pressure, high cholesterol, stroke and some types of cancer (breast and colon cancer).
Sleep better, fight depression, build strength and endurance
Maintain healthy weight
Talk about ways to include exercise into your daily activities.
Adults need 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Add in two 15 minutes of strength training sessions each week.
Week 5 What is the right weight for my height? How many calories should I consume each day?
Learning about the scale of body mass index BMI this is defined as the measure of adult body fat based on height and weight.
Discuss the BMI ranges
What is your daily calorie need based on gender, age and lifestyle
Week 6 Challenging Negative Self-Talk
Expose negative self-talk, and thinking errors, how is this contributing to your challenge?
Change the negative to the positive, I can do this! The shift in mental attitude will enable you be more successful on your mission to health and wellness. Small steps add up.
Week 7 How to read and understand the nutrition label
Know how to find the most important facts on food labels and learn to make smart food choices.
Practice reading food labels and restaurant menus to find the hidden dangers in making the wrong choice.
Week 8 Portion Distortion
Learn what is a proper portion size, how to visually estimate the portion size.
Do restaurants serve single size portions?
Learn how portion size has changed in the last 20 years and what the result is
Week 9 Learning to Budget Your Calories
Learning to budget your calories or saving for the splurge of a party or special occasion.
Think of your daily calorie intake as a bank account. You can learn to spend them wisely or save up the calories for a big purchase.
When you are faced with limitless food choices consider what is offered and then make your choice.
Week 10 Fighting Failure and Relapse
Realize that everyone will face failure in some way as they adapt to their new challenges.
Throwing away your success, because you have failed, surrenders you to an all or nothing attitude.
When you have been derailed in your journey to health and wellness, forgive yourself and get back on track.
Week 11 Rethink your drink: Is my morning caramel mocha latte with whip cream worth the splurge?
After all your hard work a simple soda or sweetened drink can keep you from reaching your goal.
Discover how these choices throughout your day will derail your progress.
The perfect drink WATER!
Week 12 Mission accomplished but not over/ Maintenance
Looking back over the past 12 weeks appreciating your achievements, believing in yourself and the healthy lifestyle you created.
What’s the secret to stay successful in this lifelong journey?
A recap of what we have been learning and how we can continue to apply these lessons in our life.
“The secret of change is to focus all of your energy not on fighting the old, but on building the new” Socrates