I designed this course for women who are ready to make BIG, long term healthy lifestyle changes today, but need a little help with where to start and exactly what to do.
I think many of us share the same common goals. We want to lose the weight, eat the right food, get energized, look beautiful and feel happy. But, for some reason we get stuck and don't make the progress we want. This program is designed for amazing women like you, women who may have been stuck in the past but are ready now to invest in themselves and make life changing moves. Women who want to have the body of their dreams. Who want get up every morning with energy. Who feel happy and confident and look beautiful.
I believe in you and in your dreams and together I know we can create the healthy and beautiful life of your dreams.
Getting healthy and losing weight are efforts that require a great deal of determination, preparation and, most importantly, motivation. When you are truly motivated to do something, you are much more likely to actually achieve it. This first video is all about learning what motivated you to take this course so you can start making changes now!
Your history is as unique to you as your fingerprints. Understanding your history and how it relates to current patterns in your life can play a powerful impact on your future behaviors and ability to make desired changes. In this video we will review the 3 potential barriers that are holding you back from living the healthy life of your dreams.
The power of your thoughts plays a substantial role in the ease of which you will find success in maintaining a healthy lifestyle. The power of thought is a skill that you have to work at to become a natural part of your everyday life.
There are several thought factors we will focus on in this video that studies have identified as predictors of long-term success in relation to lifestyle change and weight management.
Great job - you completed the first set of videos! After these videos you should have learned about what motivates you, what holds you back from success, as well as the power of your own thoughts. It's time to put what you learned into action!
In this video we are going to review the basics of nutrition. You don't have to be an expert to know that what you eat affects how you feel, how you look and how you think. That is why it is important to at least understand the basics when it comes to what your body needs to run. Let's learn which food to eat more of, to slow down on, and to stop!
When you hear the word fat what comes to mind? Maybe a greasy fast food hamburger? Or extra weight we don't want on our bodies? In this video you will learn about the different types of fat, which ones are good and which to avoid, what fat does for our body, as well as what kind we should eat to help us lose weight.
Did you know like fats, you need a right carb diet, not a low carb diet?
Carbohydrates have received a bad rep in the past 5 to 10 years - and in some ways it makes sense. But in this video let's break down what carbs really are about and then distinguish the difference between healthy carbs and bad carbs. Because despite their bad rap, carbohydrates are vital to your health for a number of reasons.
Great job on completing your second set of videos. You are now armed with the fundamentals you need to start creating a healthy and nutritious diet. It's time to put what you learned into action!
Are you one of those people who has eyes much larger than their stomach? I think everyone can be that way sometimes. We often want more, and may even think that we need more, than we can actually eat. I can think of many meals out that I leave the restaurant holding my stomach, thinking why did I do that??
In this video we will take a look at a few different reasons for overeating so you can identify which resonates with you and where you see opportunity for change. Let's figure out why you overeat so you can stop for good.
The answer to why do we need water is simple - it is an essential nutrient, and simply put - we can't live without it. And the reason I have hydration in the section on overeating is because drinking more water is actually a great method to help you eat less! You will learn all about the importance of water and staying hydrated in this video.
Most of us can feel overwhelmed with all the conflicting advice out there about what we are allowed to eat and what we are not allowed to eat if we want to be healthy and lose weight. Well, I am here to tell you that eating healthy is not about strict dietary limitations and depriving yourself of food that you love. It is about making a conscious decision to only consume what you actually need, not what you think you need.
In this video I share 5 simple tips that will help you moderate your food consumption without feeling deprived.
Alright it's action step time! For the next five days use the knowledge you just learned about overeating, hydration and portion control and put it into practice with this specific action step.
In this video we discuss Opportunistic Exercise - which are ways you can add movement to your life. Whether you are feeling stuck and unmotivated with your current fitness routine, or are struggling with being active at all, then a great place to start is with adding movement to your life.
After adding more movement to your life, you might be ready to take it to the next level and start exercising! The first thing I would say to you is not to try to take everything on at once. Be real and honest with yourself about what you can commit to right now. You can always increase the amount of days you workout later on. In this video I will review tips to get started strong.
It's time to put what you learned about movement and opportunistic exercise into action!
In this video we will review the importance of goal setting.
You may have heard of SMART goal setting before in regard to business goals, but the same formatting can work for your health and fitness goals too. A SMART goal is specific, measurable, achievable, realistic and timely. In this video we take a look at how SMART goal setting can help you achieve a healthy lifestyle.
If you are like many people, you are juggling a lot of things: your career or school, creative and personal development activities, your relationships, not to mention your health and wellness! And when you have a lot to do, it is often hard to know how to fit anything additional in your life. You may be feeling out of balance and resenting the fact that that you do not have time to add in meal planning or exercise or any other new goals.
In this video you will learn how to prioritize what's most important in your life.
It is so easy to overestimate the importance of one defining moment and underestimate the value of making better decisions on a daily basis. In this video we will learn about British cyclist David Brailsford's theory - the Marginal Gain 100% of 1 Rule.
This action step is about using the skills you learned about prioritizing to help you be successful in achieving your goals. It's time to put what you learned into action!
We are going to build upon last week and discuss specific tactics for maintaining your new healthy lifestyle. Specifically we will discuss time management.
Time management is one of the main reasons people give for not eating healthfully and for failing to maintain an active lifestyle. Well, guess what - there are a lot of people with full time jobs and families and hobbies choosing to live healthy lives… and they all have the same 24 hours each day that you do. In this video you will learn how to manage your time so you can start living a healthy life.
Another important management tool that will help you to maintain your new healthy lifestyle is stress management. Stress is a normal part of life and it is something that we can't avoid all together. And unfortunately stress often contributes to eating, depression and a lot of other things that do not help us live healthy and happy. In this video you will learn how to manage your stress.
When it comes to living a healthy life, meal planning is one of the easiest things you can start doing to set yourself up for success. With meal planning, there is no right or wrong way. Some find it easier to plan for an entire month, for others one week is a perfect starting place.
Our eating situations can vary greatly from week to week depending on work schedules, after school activities, evening commitments, travel plans – the list goes on. In this video we will assess your current eating situation and then learn how to start meal planning for where you are now!
This week was all about implementation and very clear tactics for maintaining your new healthy lifestyle. Now it's time to put what you learned into action!
Thank you so much and congratulations!
When it comes to living a healthy life, meal planning is one of the easiest things you can start doing to set yourself up for success. With meal planning, there is no right or wrong way to do it. Some find it easier to plan for an entire month, for others one week is a perfect starting place. Like most things in life, practice makes perfect – so don't get discouraged if it takes more than one week to get a system in place that works for you. Download the meal planning template now and get started today!
Buying all organic can get pricey. Ever wonder which items you really need to buy organic and which ones you can pass on? This organic shopping guide identifies the 12 most important produce to buy organic and the 12 that have the least amount of pesticides. Download the list and bring it on your next shopping trip!
Ever struggle with what types of food to buy at the grocery store? Not anymore! Download this healthy shopping list to get you confident and prepared for your next trip.
For about a year all I did was run. It was my first step back into exercising when I was at a point that I had little to no exercise in my life. Running was an easy option for me because I could do it on my own, I didn't need to have any knowledge of how to work out and I didn't need a gym membership. Plus the amount of time I spent was my choice – I could run one mile and be done in less than ten minutes or run five miles and spend an hour.
Well, I still run, but now I combine strength training and running into one exercise. I am going to share with you one of my favorite workouts that still meets all my previous requirements – you can do it on your own, no gym is needed and it is flexible on time. You do need a little knowledge with this workout, but I will show you exactly what to do in the attached document and you will be on your way today!
Andrea is a Certified Health Coach based out of South Florida. She is a fur baby momma to two and loves doing just about anything outside.
Andrea has a passion for living her life to the fullest and bringing as many women along with as she can! She helps women imagine how their body could look, how confident and energetic they could feel, and then helps them make it happen with daily actions that equate to measurable results.