Aspie's guide to Health, Wellbeing and Intuition
0.0 (0 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
516 students enrolled

Aspie's guide to Health, Wellbeing and Intuition

Guidance through Healthy Eating Choices, Lifestyle Adaptions, Gaining Intuition and Holistic Exercise Practices.
0.0 (0 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
516 students enrolled
Created by Katrina Zawawi
Last updated 5/2019
Current price: $30.99 Original price: $44.99 Discount: 31% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 7.5 hours on-demand video
  • 13 articles
  • 5 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
Training 5 or more people?

Get your team access to 4,000+ top Udemy courses anytime, anywhere.

Try Udemy for Business
What you'll learn
  • Lifestyle, health and fitness skills to be balanced and healthy
  • Suitable for people who are High Functioning Autism or with Asperger's Syndrome
  • Stressed and High levels of Anxiety
  • Depression

This course is for you:

  1. If you are a person with Asperger's Syndrome or High Functioning Autism.

  2. If you wish to find a natural way of life that is healthy and balanced.

  3. If you wish to live your life without the rigidity of obsessive planning.

  4. If you wish you could act intuitively (Trust your own instinct/Gut feeling).

  5. If you wish you could be more at ease with yourself and others.

  6. If you would wish you were overall more confident in the body you have.

  7. If you wished you were fitter and able to be more active.

  8. If you feel you are in a place in life where you are not sure what to do.

  9. If you are sick and tired of being told what to do, think and be.

  10. If you want to be in charge of your life and make your own decisions guilt free.

  11. If you want to step into being 'Authentically and Honestly, Me'

Then look no further, this course will help you achieve all the above, and possibly more. 

You are the participator, learner and the person who decides how far your progress goes.  The more you commit to this course, the better the outcome.  However, it is not here for you to get stressed over deadlines.  Any homework given can be done in your own time, and it will always be here.  So, you become your own teacher and motivator here.   If for any reason, you had to leave the course, to get on with life,  once you have enrolled, it will remain online for as long  as you need it, so there is no urgency, just your own honest sense of urgency for your own self-development. 

This course aims to be your walking frame to support your journey to your authentic self, gain better health, have a clearer mind and therefore make better/wiser choices.

This course is designed in 4 parts. 

Part 1, Healthy eating.  In this part you will learn about healthy eating, and how your balanced plate should actually look, for optimum health.  At the end of this part, you can create your own healthy meal plan.  As time goes on, and you understand how to create your own healthy meal plan, you won't need to use the template meal plan to guide you.  You are free to follow it loosely, and enjoy your foods, but within the boundaries of healthy eating.  If you follow this course properly, you will probably loose the cravings for unnecessary unhealthy foods.

Part 2, Lifestyle choices.  In this part, we will explore what type of lifestyle you have.  From there, we will look at what a healthy balanced lifestyle looks like.  We will assess how much time you spend working, playing, socialising (if any) sleeping, working or watching computers, exercising.  We will look at an average day, and you can decide how much should be spent doing each activity.  To begin with, it may be good that you have a timer (phone timer will work fine) to time yourself at a specific activity you know you spend the longest at.  The aim of this part is to bring balance to your lifestyle so you have more time to enjoy other aspects of life.  In this section we will explore nature and how important it is to get out in it to ground ourselves.  This accompanied by journaling is all a greater part of self-development to be that confident, independent free thinking person you wish to be.

Part 3, Intuition. This is closely linked to the previous part.  Here you will be getting to know who you really are.  What type of music do you enjoy? What were your passions and interests before people around you told you they were not cool.  For me, I have always been a big fan of The Carpenters (look them up if you like).  The lady, Karen Carpenter has a singing voice that I was swept away by as a child.  I too, as a child had a deep singing voice for my age, and I was inspired by Karen to imitate her sound and therefore mannerisms too.  I went to another place in my mind when I turned her CD on and sang along.  However, as I grew older, my friends told me that wasn't cool, so I stopped listening to Karen, and somehow a part of me died in doing so.  I became a people pleaser, to the extent where I forgot who I was.  Does this sound familiar?  We need to dive deep and find out who we really are.  Only then, our intuition, our subconscious mind is heard.  Another way of finding out who we really are, is through meditations.  So, within this part you will be guided through some useful meditations.

Part 4, Holistic exercises.  In this part you will learn different types of yoga, meditations and Chi Kung to get the brain to body connection.  This will make you healthy, move more, encourage flexibility and gain energy.  Doing these exercises will also help you break your day into several sections, so you are not trapped behind the desk all day long.  In this part, you will get to know what each video does, and when you can use them.  The freedom is given to you.  You can choose when to practice the exercise routines, so long as you do a different workout routine on a different day in the week.  This will be explained in depth on the course.

At the end of the course you will get the chance to create a brief timetable to follow.  The idea is that you use this as a guide for the first month after you complete the course.  As time goes on, you depend less and less on the timetable.  You will have it programmed in your brain by then.  For instance you will want to clean your mind by meditating first thing in the morning.  Then you won't feel complete until you do a short workout routine etc.  This is how the course will work.  Habits will slowly build in you naturally, that you will instinctively know what feels good.  At any point if you feel a sense of resistance internally from any of the suggestions, just drop them, and carry on as normal.  There must not be any sense of resentment, as that will cause a backlash of rebellious emotions towards the activities, which will sabotage your progress.

Please start this course with an open mind, heart and be open to the possibilities of a massive positive change.  Also, please know that you have to be 100% involved in the course for it to work the way you would like it to.

Please note that there is a 30 Day Money Back guarantee - So if you're not happy within 30 Days, you get a full refund.

So if this sounds good to you, LETS' GET YOU ENROLLED NOW!!

Looking forward to seeing you on the other side. 


Katrina Zawawi

Who this course is for:
  • An AS individual looking for work, trying to get his/her fitness and lifestyle into order, building confidence
  • People with Asperger's Syndrome, High Functioning Autism, Depression, High Levels of Anxiety
Course content
Expand all 41 lectures 07:27:28
+ Aspie's guide to Health, Wellbeing and Intuition
11 lectures 30:46

Please note that this course is done best by going through the whole course first, following the instructions in every part, creating your own plan.  When you come to the end, you will create a final plan that includes planning your healthy meal, lifestyle plan and where, when and what exercise routine to fit in. 

The ultimate aim of this course is to stop depending on the plans, and making them fluid and work with your new developed lifestyle.  Your new gained wisdom through finding your intuitive voice will guide you into a new balanced healthy lifestyle.

Preview 09:14
Thank you for signing up to the course
This course is suitable for you if you identify with any of this content
Course content
Meet your coach
Video introducing difficulties and challenges with health etc
Katrina wasn't always in shape in and in control of her life
Explanation on how this course works
How this course works

Go through all of the material first, make notes, journal.  At the end of all parts, start creating a plan.  At the end you can work with the plans you have created to then start putting into practice what you have learned.

Preview 00:00
+ PART 1: Healthy Eating
11 lectures 34:09
Katrina's own ideas in the past on healthy eating

Can you write these in a list from the largest portion to the smallest portion?  For example:

1. Steak

2. Greens

3. Potatoes

Use number 1 to indicate that would be the largest portion of type of food.

Do this for an example of your main meal of the day.  This is a great exercise to show you how you currently eat.  You can compare this later after you have completed your first food plan.

What are your thoughts?
Explanation video on how your plate should look
What's on the plate?
Don't feel overwhelmed video - explains to making slow changes

Here is a template that you can use to write down ingredients you wish to cut out or add in  to your diet.  It's something to think about when preparing your own food, or even eating out.

Start changing 1 thing in your diet every 3-4 days (video)

This is the best first drink you could have in the morning.  It acts as a morning detoxifying drink.  It helps clean everything.  It wakes the gut up and helps you go to the loo.

Here is a lemon and ginger drink to have as your first drink of the day.
A video to explain the changes the daily changes you make
Now, try creating your own eating plan for the day

Make this 1 hour before you eat it.  It's so simple and you can add whatever you like to it.  If you don't like chocolate, you could just use oats and maple syrup with the other ingredients to make a muesli bar.  For that, I would suggest keeping it in the freezer for the 1st hour, then refrigerating it.  Either way, enjoy!!

Preview 08:42

Here is one of my favourite snacks.  Sliced apple with organic, no additives peanut butter.  Almond butter or other nut butters are better.  Here in Sarawak Borneo, we're limited with the nut butters, so I go for the one that has least ingredients.  Resist sugary or too salty too, they will bring on the cravings.  This is satiating, and your body will get used to it.  The apple makes it naturally sweet, and the peanut butter is always slightly salty.  You can change the fruit and nut butters you use.  Enjoy!!

Something really easy to snack on that's tasty & crunchy.
+ PART 2: Lifestyle Choices
3 lectures 26:02
What is your lifestyle like?
What is a balanced lifestyle?
Video explaining plan an ideal week
+ PART 3: Intuition
4 lectures 31:57

“The very word intuition has to be understood. ... Intuition means something that arises within your being; it is your potential, that's why it is called intuition. Wisdom is never borrowed, and that which is borrowed is never wisdom. (OSHO)

A video explanation of intuition from OSHO

Challenges faced by people with AS and intuition

Lack inability to sense or feel, and act independently without guidance from others.

If you act independently, it is to an extreme.

Due to the lack of social skills, the inability to intuitively pick up on social cues

Knowing when is enough (An intuitive feeling)

Not being able to tell if someone needs space, based on their reactions and not words

Not being able to tell if someone is telling you the truth, even though they say it to your face.

Trusting everyone, then no-one, based on one bad experience.

Scared to do something new, as it’s uncertain.

Can you list some of the challenges you’ve had relating to not being able to sense or tell if something was right (gut instinct)?

Please feel free to share these if you would like amongst the Q&A section.

A video Challenges that people with AS have with identifying their own intuition

When can you trust your intuition?

This takes time, it’s not something you can know or do immediately, especially after years of not knowing.

You need to ask yourself a few questions.

Is this realistic?

Is this likely to be true?

Is the situation/person in keeping with their personality/trait?

Sometimes when things feel wrong, you may get an unpleasant rise of emotion, telling you that something is wrong.

For instance, imagine you are about to have dinner with a few friends. The place you. Usually go to, is crowded. Your feelings tell you that you don’t feel comfortable. Your friends talk you into going, but your uncomfortable feelings are still there. Then, because it is crowded, they have run out of your favourite dish. In this situation, perhaps your subconscious mind was giving you bad feelings, to help you change your mind. This is what we call intuition, gut feeling.

Intuition doesn’t just apply to bad situations, but good too.

For instance, you have a passion for drawing. You’re a fantastic comic artist, and you are trying to get your portfolio noticed amongst a certain network. You’re obviously shy, but keen to get your work noticed. You read in the papers a few weeks-months ago, there was a convention in the city centre relating to the type of comics you were interested in. Having forgotten about the convention, as other things arose, like your assignment deadline and problems at home. However, home was getting too intense for you. You had worked so hard already on your assignments, you needed a break. Without remembering the occasion, you decided to take your artwork, and head to the city centre, where you enjoyed drawing your comics. You had totally forgotten the event that was on the same day. As you were drawing, a comic artist walks by your work and wants to chat to you about possibilities of working along with you.

In this situation, your subconscious mind picks up the detail of events and situations. It picks up every minute thing that we learn from the moment we are born to the moment we are gone. The subconscious mind works when we are not thinking. It does all the processing for us. It’s truly amazing.

The subconscious mind is like the ice-berg in the water. Our conscious mind is the tip of the ice-berg. The ice-berg is also made from the same particles as the ocean. Guess what?? The subconscious mind is made from the same matter as the greater universe, and even more amazing, that matter is within us. So, we have a knowing being, who has been forever present since we have existed. It’s just, we have never really got to know him/her.

How do I get to know my sub-conscious mind?



Both these activities connects the conscious and sub-conscious mind

How to listen to your own intuition
How to meditate
+ PART 4: Holistic Exercise
11 lectures 05:17:05

How active are you?

Do you exercise regularly?

Do you go to the gym?

Do you exercise outside?

Have you practiced yoga or any other forms of exercise.

Before we continue, please follow these exercise videos cautiously.  When you start to feel pain, back off or stop.  If you have any illness or muscular/joint problems that means you can't take part in these exercises, please ask your doctor.  Otherwise, please enjoy, but always!! Listen to your body.

This part is designed for you to view the videos through, then decide which ones you would like to do when.

My advice would be:

Sunday - Yin Healing yoga

Monday - Any of the Kundalini series

Tuesday - Chi Kung

Wednesday - Vinyasa flow

Thursday - Any of the Kundalini series

Friday - Perhaps the HIIT Kundalini

Saturday - Enjoy nature, rest.

Have a look through the videos and create your own timetable.

How active are you?

You will need a yoga mat and 2 yoga blocks for this.  If you don't have yoga blocks, a couple of cushions could work too.

This is a great video to do on your day off, like a Sunday.  Make sure you turn your phones off or any digital communication hub off as well.  You don't want to be interrupted.  Totally surrender and let go.  Prepare for the week ahead.

Preview 27:36

This video should be done the day after your Yin video, or any other day that you are not enjoying a day out in nature, or doing the Chi Kung video.  This is your choice when you do it.  If you find you have alot of energy one day, and wish to add this to a day, I would suggest not to add it to the restorative day.

Kundalini Foundation

This video can be done as often as you wish.  It works on balancing and therefore focusing the attention on being present.  This is really good for patience and helping you work through physical barriers.  When you come across emotional barriers, be sure to apply your commitment and strength that you have in this video, to those emotions.  Just take a deep breath and focus on what step or pose at a time.  This is a metaphor for addressing challenges we face in the real world. 

Vinyasa Balancing Flow

This is Chi Kung.  It's a form of Chinese cultivation of energy, known as chi.  The slower the movement the better.  Allow your mind to slow down with your breath.  This is very good for stress relief, and ideally should be done on a day that you don't do anything high impact.  You are dealing with energy, a form of internal alchemy.  So, it is important that you have a nice day, full of positive vibes.  This is great for mid week, breaks the week up a bit.  Hope you enjoy this.

Chi Kung

A chance to burn calories from the inside out with the Kundalini Aerobics sequence.  This is a good video to do when you feel that you would like to get sweaty.  I would suggest doing this on one of those days you have decided to do a high impact workout video.

Kundalini Aerobics

The Kundalini High Intensity Interval Training (HIIT) is another high impact workout video.  This is to be done on a day where you can take it a little easier the next day.  The (HIIT) using correct yoga alignment will help burn more calories effectively, without the pain that you would get from going to the gym.  This workout will give you the benefit of running or working out at the gym for 2 hours, only within 30mins.  How cool is that?

Kundalini Yoga and High Intensity Interval Training

This session is great if you feel you have indulged, and would like to detoxify your organs.  In this session you will concentrate on the Endocrine system.  If you need to detoxify your system, you may find these exercises a little challenging.  If you find them easy, then that's a good sign.  It's a good one to have just for a reboot too.  You can do them at any point of your week, except your rest day.  Just enjoy nature then.

Detoxification Kundalini

The Warrior Vinysasa Sun Salutation is excellent for waking up your body, and giving you a moderate workout.  You can do this most days of the week, including the days you do a Yin yoga practice (restorative yoga).  This session is best done in the morning, as you are saluting the sun.  It's a great way to wake up your body and share your gratitude with the universe. 

Warrior Vinyasa Sun Salutation

This is a restorative session that works on opening the shoulders.  Great to do once a week, on a more relaxed day.  Really good to do at the end of the day, particularly if you have been on the computers.  This releases pent up anxieties that has been building up for months, or even years.  In my opinion, I find this healing sequence to be most restorative.  You could alternate the Yin practices weekly.  1 week do the hip openers, then the following week, the shoulders.  Enjoy and relax.  It's also lovely to have some essential oils and warm lighting to help you get in the mood to relax further.

Yin Healing for the shoulders

This exercise routine is in there with meditation, except that you will sweat as much as you are when you are exercising.  You should always do your morning meditation and evening meditation, but you can add this in to your day.  This is about awakening your chakras.  The chakras are the energy centres.  In Traditional Chinese Medicine, they are referred to as main meridian centres.  When we find alignment in our health, our chakras function better, giving us better health, physically, mentally, emotionally and therefore intuitively too.  Please do try to add this in at least once a week.  I am sure this will make you shine from within, creating positive power within you, and the confidence to step forward in your new life.

Kundalini Awakening Chakras
+ Putting it all into Practice
1 lecture 07:28

Let’s put this all into practice

You have designed your healthy meal

You know what type of lifestyle you lead

You are now practicing your own meditation once in the morning, and once last thing before sleep

You have also selected holistic exercise routines for the days of the week.

Now is the chance that you put them all together.

Perhaps use a journal or create a timetable. I leaving this to you. Use your intuition and decide what would work best for you.

Once you have done this, if you want, take a picture and share it on the Q&A. It’s not a requirement, but for some of you, that may make you feel a sense of accomplishment.

What happens now that I have completed this course?

The aim is for you to work along with your own plan.

Feel free to chop and change things around. For instance, go crazy and have different types of greens with your meals. Make sure you try your best to stay within the healthy eating boundaries.

Slowly adapt your lifestyle choices based on how your day goes. Don’t be scared when plans change. Instead, ask, ‘What can I gain or learn from this?

Allow your intuition to guide you. Don’t be scared of trusting yourself. If you know you have locked the door, don’t go back to check it. Let that emotion go. Fear holds us all back from achieving what we truly wish to.

The exercise routines are changeable too. If you feel too tired to exercise one of the days you normally do, don’t exercise that day. You have control

Please remember, rules we make are just guidelines and not a gospel to follow. They keep us in line, but are not a must. Break what you want from time to time, but when you feel you are starting to gain weight, or become unhealthy, you can always come back to your plan from this course.

The tools here will always be here for you, so you can redo the course as often as you wish.

Remember, your rules, you can break or make different ones.

When you feel intuitively that you no longer need a plan, you’re there!! Fabulous. Enjoy, live and feel. That’s the ultimate aim.  I know you can do it.

Good luck, Namaste.

Katrina Zawawi

Let's combine what we've learned