First things first: we’ve got to UNLEARN decades worth of diet rules. We’ll debunk diets, and you’ll learn how to measure your own hunger and fullness (what’s that like, right?). Becoming aware of what nutrients your body’s getting is paramount in this journey. You’ll end week one with a refreshed mindset about nourishing your body.

• A deep-dive into YOUR personal health history … because every body is different
• Then, I’ll teach you How to Create a 24-Hour Food Plan, which is my secret weapon for not walking into a situation that totally explodes the entire day’s plan (food freedom)
• I’ll hook you up with my shame-free Food Journal Template—we’re not trying to count calories, we’re assessing what your body’s actually snacking on during the day with a food journal you can keep up with.

So you want to lose 5, 10, 20, 30 pounds … why? What’s the bigger picture at stake? Is it toasting to your 60th year while you coast down a ski slope, or is it making cookies in the kitchen with your grandson? That’s what you’ll tackle in our second week.

• The Focus-Shifter Exercise: The best-laid plans peter out of there’s not a deep-seated reason at the core. That’s what we’ll figure out first.
• Drink up! Hacks to Drinking More Water—so we can nourish your body on a cellular level for ultimate wellness (and fullness!)
• Break old habits of food freedom with my Hunger Cues Check-in, a feelings journal reference point so you can tap into why you’re cravings control so much

“Eat Less, Exercise More” << This is NOT a great (or productive) way to do life. You learned some of this stuff (remember “not all fats are bad”??) in high school science class—back when your youthful body & limited life experience had a ways to go. Pencils out: we’ll jump back in (I’ll make it exciting; I promise!) and re-tool the foundation.

• The Metabolism Quadrant: It’s time to start recognizing different types of ways your body bolsters up with energy (and uncover why you’re so sleepy sometimes)
• Macros Intros: You’re an aging woman who needs to support her muscles, hormones, energy levels, and health. That’s why we’ll dig into fats, carbs, and
• I meant it when I said kiss the calorie count goodbye … your body’s a machine, and I’ll show you How to Build the Perfect Plate. We’ll do this with mental pictures.

It’s the ultimate elixir to get addicted to: GOOD sleep hygiene! You’ll learn how sleep is tied to your pants size and set up a regular system of habits that chart your course for a better bedtime.

• From breathing techniques, exercise’s effect on stress and sleep, you’ll learn How Sleep & Stress Affects Weight Loss so we can dive into what needs to be tweaked to snag those 7 to 8 hours of sleep.
• With Cortisol Triggers You May Be Experiencing, you’ll understand when this spikes, your metabolism plummets. Here’s what to be aware of along the way
• Build Your Perfect Bedtime Wind-Down Routine—we’ll conduct a sleep audit to see what’s going on with your circadian rhythms, melatonin production, and more.

They say self-leadership is the rarest form of leadership—it’s also paramount to your weight-loss journey. Now’s the time for us to take what you’ve learned and apply some behavioral & psychological know-how!

• The 5-step cycle that your brain ticks through on the reg: Circumstance, Thought, Feelings, Behaviors, Results—and how this thought cycle affects your weight loss.
• With a rewired brain, we’ll then get you equipped with Self-Coaching Steps for Success—anytime you’re faced with a challenge, let’s get you set up to deal  
• Implement practices for longevity & health so you can thrive for the long haul with some of time-tested psychological hacks

Let’s talk urges, hormones, blood sugar, and cravings. We’ve all experienced insulin spikes to thank for our cravings—ever felt like you NEED more sugar? MUST have salty things NOW? These biomarkers are like little clues when you know how to read them … I’ll teach you how.

• Your Internal Chemistry Lab: Learn about the hormones that are in charge of hunger, fullness, and appetite
• How to balance your hormones for the day with what you EAT (Because we’ve all done the raid-the-pantry hangry 2 p.m. lunch)
• The Craving Matrix: Be able to identify if a craving is from actual hunger OR an emotion, so you can learn to balance anxious/sad/depressed reaching for the back of a chips with a more healthy way to deal with that emotion.

It’s check-in time—I’m actually NOT going to load your brain up with any new content this week! Halfway through, we’ll unpack some thoughts with journaling and time/self management assessments to gain meaningful insights.

• How to Squeeze in Mini-Workouts—in this mini-lesson, I’ll give you the 411 on how to fit in muscle-builders & more during the busy day
• Journaling Exercises to process on paper what’s going on in your head, what you’ve learned, and chart your progress
• “What if I don’t have time to prep”& More FAQ from the Kitchen Counter: At this point in your program, there are certain questions bound to come up. I’ll review them with you.

Let’s take back the morning routine. You know your first few minutes of the day set the trajectory—but your life, family, and to-do list has certainly shifted gears over the years. That’s why we’re going to inaugurate your new, healthy, customized morning ramp up routine.

• Whether it’s 6 a.m. or 7 a.m., 22 minutes or 60 minutes, we’ll unlock The Steps for a Purposeful Pause—a spiritual check in, a journaling check-in gratitude, determining your big 3 for the day are all on the docket!
• Then, you’ll learn how to check in with thoughts and emotions, with journaling prompts to help pull them out of you … even if you only have 7 minutes to spare.
• Finally, you’ll see what a day-to-day exercise or movement schedule could look like for you & your family.

Science hats out again—this time, bring a chef’s hat too, because we’re jumping in the kitchen. I’ll talk to you about what macros & compounds compliment one another for a healthier, more energetic you.

• How to Speed Up Your Metabolism: this is a deep-dive training that will help wrap your brain around keeping that weight off while you stay full.
• Strength Training Routines that you can do anywhere, without equipment—thse are key to keeping up that metabolic rate
• Protein Sources that fit into real life—I’m not going to do some weird spin around Whole Foods & show you pricy things that you can’t pronounce. Instead, we’ll prep foods that you already have access too that are simply packed with protein.

Notice how I’ve left exercise to the end … at this point, we’re hyper aware of your hunger and fullness cues, thus it’s time to look at a strength training program that works for you!

• I'll teach you how to achieve lean strength that boosts your productivity and weight loss. You'll learn the most effective exercises for building muscle, and how to properly execute them for maximum results.
• Next, learn strategies for staying motivated, so you can keep making progress even when the going gets tough with MORE exercises you can do (without the gym or personal trainer)
• A high resting heart rate can mean that your heart is working harder than it should be and that you're not getting the proper amount of rest. Here, we’ll gradually strengthening your heart so that it doesn't have to work as hard, allowing you to get the rest you need.

You DID it. Let’s park and review the past quarter we’ve spent together. This week, we’ll connect back with your goals, see what progress you’ve made & how you’ve grown.

• The Personal Assessment Worksheet walks you through not just the data, but your feelings about what all you’ve learned … get ready to see how you’ve rewired your brain!
• Regular Calendaring—do you need monthly check-ins, a bi-annual reset? You’ll determine the best schedule for you before we wrap up.