12 Weeks to Clean Eating Without Losing Your Mind

Learn the simple step my clients use to lose weight without overwhelming their busy lives.
4.1 (17 ratings)
Instead of using a simple lifetime average, Udemy calculates a
course's star rating by considering a number of different factors
such as the number of ratings, the age of ratings, and the
likelihood of fraudulent ratings.
4,046 students enrolled
85% off
Take This Course
  • Lectures 62
  • Length 5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
Wishlisted Wishlist

How taking a course works


Find online courses made by experts from around the world.


Take your courses with you and learn anywhere, anytime.


Learn and practice real-world skills and achieve your goals.

About This Course

Published 1/2015 English

Course Description

Course Fully Updated for May 2016

Learn how to eat clean 12 weeks!

Are you frustrated of starting over whenever losing weight?

Sick and tired of trying to stay motivated?

Do you feel like you'll never be as fit as you want to be?

I get how you feel because I've been there...

  • I know what it's like having to restrict myself from certain foods that I enjoy only to end up feeling guilty about eating them later.
  • I know what it's like to go from workout program to workout program only to end up starting at square one.
  • I know what it feels like to feel like I'll never lose my weight.

If you feel like you're stuck or frustrated, it's not your fault...

The "12 Week Lean and Fit Nutrition Program" is your opportunity to take on your health goals head on without feeling overwhelmed.

All you have to do is do one simple action step a week.

Let's face it, many of us have busy lives and trying to figure out what to eat every single second can be time consuming.

My philosophy is simple: simplicity and consistency breeds success.

Just take a look at my personal transformation and my client transformations to see for yourself! The image is down below for you to preview!

Once I simplified the whole process by doing small action steps at a time, I lost about 20 pounds and went from 20% body fat to 9.9% body fat!

And a lot of my clients have been achieving similar results!

"I felt like I tried everything on my own. I got results but whenever I got busy I just fell off the band wagon and I just lost the motivation to keep going. Following the program I lost about 12 pounds in 2 weeks." -Francis Manaog, Pharmacist


  • No longer having from program to program
  • Not having to worry about staying motivated
  • No more yo-yoing.
  • Not having to start over any more.
  • Not having to worry about what you're eating every single second.

Join The Course If You...

  • Want to achieve your health and fat loss goals
  • Want to be pushed beyond your comfort zone
  • Want to follow a simple format in losing weight.
  • Want to be held accountable for your goals.

Don't Join The Course If You...

  • Aren't committed to your health and fat loss goals.
  • Are satisfied with where you're currently at with your health.
  • Are not ready to take your health to the next level.
  • Don't see the value in investing in yourself.
  • Are not committed to completing your goals
  • Are not ready to be held accountable

"Down 13 lbs. total, I don't plan on stopping. It's become a way off life to stay active and fuel myself with the right kinds of things, and I want to continue bettering myself and getting stronger" -Ashley O'Neill, Hair Stylist

No Risk. Money 30-Day Money Back Guarantee. I believe so strongly in this course that I'll take on all the risk. If you enroll and don't like it, you can have your money back within the first 30 Days.

The Question Now Is: Are You Going To Step Up?

I've told you everything you need to know in regards to the challenge. The ball's in your court now.

You can either continue trying diet after diet, workout program after workout program or...

You can join the Lean and Fit Nutrition Program where you'll be given clear steps and guidelines you need without over complicating anything.

The only thing between you and where you want to go is enrolling up for the course. Enroll Now.

What are the requirements?

  • The willingness to learn
  • The ability to take feedback
  • The ability to take action

What am I going to get from this course?

  • Learn how to eat clean and lose weight simply
  • Learn how their mindset affects their results
  • Learn how to exercise effectively
  • 12-Week Simple, Step-By-Step Action Steps

Who is the target audience?

  • People who want to achieve their health and fat loss goals
  • Who want to be pushed beyond their comfort zone
  • If they want to follow a simple format in losing weight
  • If they want t to be held accountable for their goals

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Welcome To The Lean and Fit Nutrition Program

Get a glimpse of the program, how to use it, and learn why it has been so effective for me and my clients.


This is going to be what holds you accountable in making sure that you show up to do the work.

I'm Here To Help!
My Client Results
2 pages
Nikki's Testimonial
Section 2: Your Meals
2 pages

3 Meals or 6 Meals? You Decide! This is an example of what it will look like on a daily basis. Pick what works best for YOU.

3 pages

Worried about the food you can or can't eat? This is a list of everything you can eat, guilt free.

1 page

Worried about how much calories to consume? Use this tool to figure it out!

Anytime Meal
1 page
1 page

Do you want to work out but you haven't eaten or you just tired? Use this Pre-Workout Meal

Pre Workout Meal - 2 Hours Before
1 page
Plant Based Meal
1 page
Post Workout Meal - Within 30 Minutes to an Hour
1 page
How To Track Your Progress (Added May 2015)
1 question

Get clear on your goal on what you want to achieve.

Section 3: Week 1
Week 1 Action Item
Mindset of a Champion: Intro
Power of Vision
Section 4: Week 2
Week 2 Action Item

While it's important to envision what you want to create, you need to create powerful enough reasons to keep going even when times get tough. In this video I share with you how to create powerful "Why's" so you don't fall off the band wagon.


There are so many distractions and temptations when it comes to becoming healthy, here I share with you strategies in staying focused, keeping your eyes on the prize, and what happens when we lose that focus.

Section 5: Week 3
Week 3 Action Item
Power of Faith
Committed Action
Section 6: Week 4
Week 4 Action Item

People set goals without understanding what held them back from succeeding in the first place. Get clear on what held you back and figure out a way to overcome them.


If you eat when you're stressed, sad, or angry, the chances are you're an emotional eater. Here are some ways to deal with emotional eating.

Section 7: Week 5
Week 5 Action Item
Everything Starts With Nutrition: Intro
The Big 3
Section 8: Week 6
Week 6 Action Item
Protein Power
Carbs Revealed
Fatty-Fat Fats
Section 9: Week 7
Week 7 Action Item
Understanding Your Body Type
Section 10: Week 8
Week 8 Action Item
Nutrient Timing
Liquid Calories
Section 11: Week 9
Week 9 Action Item
Cheat Day
Exercise Intro
Section 12: Week 10
Week 10 Action Item
Back In The Day
Designing Your Workout Routine
Section 13: Week 11
Week 11 Action Item
Fat Burning Zone vs Afterburn Effect
How To Determine Which Workouts To Do
Section 14: Week 12
Week 12 Action Step

Which should you do first? Nutrition or exercise? I've worked with a lot of clients who seem to over value on for the other. In this lecture I break down why doing one without the other can only give you so much results.

Exercise Review
Section 15: Course Summary
Section 16: Workout Videos
4 Minute Workout: Kettlebell Swings (Added April 2015)
Afterburn Effect Exercises (Added April 2015)
A Workout For Beginners
4 Minute Workout: High Knees and Ski Abs
4 Minute Workout: Triceps and Shoulders
The 50s Workout (Added May 2015)
The 25s Workout (Add July 2015)
Section 17: Bonuses
Your Workout Program
49 pages
Your Guide To Supplements
3 pages

Students Who Viewed This Course Also Viewed

  • Loading
  • Loading
  • Loading

Instructor Biography

Emeroy Bernardo, Coach | Dancer | Author

Emeroy is a health coach and a professional dancer based out of Los Angeles, CA. He has been dancing since the age of 8 and has been teaching since 2004.

He's been breaking/b-boying since 2005 and has danced with international organizations like Culture Shock and Hit The Floor Productions, performed for the Los Angeles Rose Parade and international artist Jonalyn Viray, and competed internationally at Hip Hop International and is a two time City of Alhambra B-boy Champion.

While Emeroy isn't dancing, he works as a health and wellness coach guiding others in creating a healthy active lifestyle so they can achieve their health results without trying so damn hard.

Ready to start learning?
Take This Course