Dare 2 Change - Unlock Your Best Life

Name: Dare 2 Change - Unlock Your Best Life
Rating: 4.9 (84 reviews)

Transform Your Life: Master the Essentials of Nutrition, Exercise, and Rest to Build Sustainable Healthy Habits

Created byMaha khalifa Ali

Last updated 11/2024

English

English [Auto],

What you'll learn

Understand the psychological and practical aspects of forming and sustaining healthy habits
Differentiate the 2 types of mindset to start your steps to change your attitude.
Understand the 3 Pillars of Health to gain a comprehensive understanding of how nutrition, exercise, and rest interconnect to support overall well-being.
Develop Nutritional Awareness and learn to make informed dietary choices while buying and cooking food to achieve a balanced and healthy lifestyle.
Exercise Effectively through a comprehensive understanding of various exercise types to tailor your own fitness plan that is compatible to your goals.
Optimize Rest and Recovery through the discovery of the importance of rest, including sleep hygiene and relaxation practices, for maintaining health.

Course content

10 sections • 44 lectures • 1h 25m total length

Welcome Message & Introduction2:54
Thanks for joining my course and I hope that you will find it interesting. I am delighted to help you start unleashing your strengths and be a small part of your wonderful journey of change to start living the life you are really capable of living and deserve for sure.
Dreams remain dreams if you don't move so let's start.
There are 2 games for you to play (they are totally hypothetical):
1 - The first is to help you figure out how long you might live according to your lifestyle. You start with 78 (which is the average life expectancy) then you add or subtract years to get a feel of your expected age. (Activity takes around 5 mins)
2 - The second is to write down your dream of what you want to be 3 years from now. (This activity may take a bit of thinking, take your time)
Let's play
It all starts with you3:38
(Activity takes abit of thinking, take your time)
4 crazy questions to ask yourself, take your time and answer truly and write what you find. Are you surprised?
Sphere of Control1:23
when we start the change, there are 4 steps:
1 - Avoid: and here you move away from things that hurt you and you are capable of doing so.
2 - Alter: you are going to change this totally.
3 - Adapt: make changes that will help you live with this situation as long as you cannot move away.
4 - Accept: you cannot change or move away so you must accept to live with.

(An activity that may take around 15 mins)
What is your sphere of control? Write down your answers honestly (no answers are right or wrong, this is life).

What are habits?2:05
So what about you? What are your most important habits that you cannot live with and what are your least important and think you can change easily?
Write that down in this Habit mind mapping sheet. (An activity that may take around 10 mins)
Good habits for the brain0:52
Dare 2 change explores how daily habits boost brain health through physical activity, nutrition, coffee antioxidants, meditation, sleep, and lifelong learning to reduce dementia risk and cognitive decline.
Bad habits for the brain1:38
Changing a habit1:02
Change a habit by replacing it with a similar-reward routine, cultivate self-control, and persist for 18–254 days, adjusting environment and enlisting a supportive buddy system.
Attitude & Mindset3:24
Adopt a growth mindset and change your attitude to achieve lasting health, shifting from diet mentality to a health mentality, embracing persistent steps and daily energy.
Changing your attitude & mindset3:04
To change you need to have a goal, not just a goal but it has to be S M A R T.
Write down your S M A R T goal and what you are willing to do and what you won't do now.

Food police & kitchen inspection1:21
It's time to go to your kitchen and office and inspect all the food products you have there, then arrange them in your own green - yellow - red list to know where you stand.
A visit to the supermarket1:16
Read & Understand nutrition facts2:30
(An activity that may take around 5 mins)
Now pick 2 products from the same category, ignore what is written on the outer cover and go to the nutrition facts and compare the different parts to select the healthier product. GOOD LUCK
Decoding the ingredient list1:07
Decode ingredient lists to gauge processing level. Avoid hydrogenated fats and hidden sugars like sucrose, maltose, fructose, syrups, and molasses.
Don't believe food labels when buying, BE SMART1:16

Clean food environment2:39
Build a clean food environment by practicing hand washing, cleaning kitchen surfaces, and using towels and sponges correctly while preparing vegetables and fruits to reduce bacteria.
Separate different food items1:10
Separate food with color-coded boards for raw meat, cooked meat, vegetables and fruits, and cheese and bread. Keep boards clean after use and sanitize every 1–2 weeks with bleaching agents.
Cooking methods for healthy lifestyle2:50
Chilling the remains for later1:28

What type of eater are you?2:42
(An activity that may take around 5 mins)
So you have been eating for years now, what type of eater are you? You don't have to be of one type as your type can change over the days but definitely you will find one type to be the dominant type? Let's check out and see where you stand.
Rules for eating2:36
(An activity that may take around 2 - 3 mins)
Always check your hunger scale. Don't leave yourself to be vamished, instead start training yourself to understand more about your hunger level.
Eat proteins3:13
Explore proteins and amino acids, including essential versus non-essential types, animal high biological value proteins, plant protein complements, and their roles in immunity, enzymes, and muscle health.
Eat Carbs2:59
Discover how carbohydrates fuel the body, differentiate complex and simple carbs, and learn how fibers shape the gut microbiome and influence immunity, mood, and digestion.
Eat Fats2:30
Fermented foods, a mine of hidden gems3:15
Antinutrients in your food1:48
Identify anti-nutrients including lectins, gluten, oxalates, phytates, and tannins in common foods. Discover practical methods to minimize effects, soaking, boiling, sprouting, fermentation, and mindful meal timing.
Restriction of some food groups1:20
Obesity the silent killer2:21

Sitting is the new smoking2:54
(An activity that may take around 5 mins)
Are you active enough or just spending most of your days sitting? Make this simple evaluation and find out
Aerobic exercises2:16
Strength exercises1:10
Strength exercises move your muscles against weight or resistance to boost immunity, burn more calories, strengthen bones, and support healthier aging at home with bands or weights to raise metabolism.
Balance & Stretch exercises1:05

Benefits of a good night sleep0:47
(An activity that will continue for a whole week with daily data recording not more than 1 min)
A simple assessment of your daily night sleep, just check the different components of your sleep for the next week to understand more about your sleeping pattern, whether it is healthy or needs adjustment.

This assessment is not intended to diagnose sleep problems but just gives you an idea about your situation and you may need to consult a specialist if you think you have a real problem.
Tips for healthy sleeping1:53
Establish a consistent sleep routine by going to bed at the same time each night and taking a 20–30 minute nap if tired, while avoiding caffeine before bed.
Destressing techniques2:10
(An activity that may take around 2 - 3 mins)
We are living in a fast moving world with lots of obligations and lengthy to-do-lists which we are never able to fullfil. This simple assessment can give you a hint about your level of stress.

This assessment is not intended to diagnose stress but just gives you an idea about your situation and you may need to consult a specialist if you think you have a real problem.
Types of rest, how many do you have?1:50
Discover the seven types of rest, with sleep as one part, and learn to balance physical, mental, and spiritual rest through passive and active practices, breaks, creativity, and supportive relationships.

The 8 habits for healthy life1:47
(An activity that may need a bit of thinking and analysis, take your time)
After going through the different aspects for a healthy life, write down your strengths and your concerns regarding these 3 main pillars (nutrition - physical activity - behaviors).
This would help you to know where to start as we usuall start with the things we are capable of then we go step by step in those difficult and bit hard points.
Remember NOTHING is IMPOSSIBLE except the steps you convince yourself are.
Last words1:22
Build lasting health by prioritizing nutrition, movement, and rest and sleep, and change one habit each week with a simple plan. Start now to transform yourself in under a year.
Healthy Living Tips0:01
The attached PDF file has the names of 6 interesting best sellers books that you can buy and read and have a lot of beneficial easy advices for making your changes easy and doable. Happy reading

Requirements

No fitness or nutrition background, just a real genuine need to change your life and live healthy

Description

Embark on a transformative journey towards a healthier life with this comprehensive course, “Dare 2 Change”. This course is meticulously designed for individuals ready to commit to positive, lasting changes in their lifestyle by understanding and implementing the three fundamental pillars of health: nutrition, exercise, and rest.

Understanding that habits are the foundation of a healthy lifestyle, this course also covers the science and psychology behind habit formation. You’ll learn about the mechanisms of habit loops and how to create sustainable, positive changes in your daily routine. You will understand the difference between fixed or diet or DIE mentality and the growth or heal or HEALTH mentality. You will be provided with several interactive exercises and questions to answer that will give you some insight on your inner self to help you overcome your challenges and maximize your strength points through your journey.

Through a series of engaging sections, you will explore the intricate relationship between the 3 essential pillars of health and how they collectively contribute to overall well-being. There is an in-depth look at nutrition, emphasizing the importance of balanced diets, essential nutrients, and the impact of food choices, cooking methods and the ways you preserve your food on your body's functions.

Next, you will dive into the realm of exercise, providing you with its different types to create your own routine that fits your age, fitness level and goals. With a thorough description of the hazards of sitting and sedentary lifestyle you will be motivated to move and stay physically active.

Rest, often the overlooked component of a healthy lifestyle, is given due attention as well by understanding its different 8 types. You'll discover the significance of quality sleep, relaxation techniques, and the overall role of rest in recovery and mental health. This will help you establish practices that ensure your body gets the recovery it needs to perform optimally.

By the end of this course, you will have gained a holistic understanding of how nutrition, exercise, and rest interconnect to enhance your overall health. You'll walk away with the confidence to implement these changes in your daily life, ensuring that your new habits become a natural part of your lifestyle.

This course is perfect for anyone looking to take control of their health, whether you're starting from scratch or looking to refine your current habits. Join us and take the first step towards a healthier, happier you.

Who this course is for:

This course is designed for individuals who are committed to improving their overall health by developing sustainable, healthy habits.
All those seeking to enhance their understanding of the three pillars of health: nutrition, exercise, and rest
Those wishing to make informed and lasting changes to their lifestyle to achieve better physical and mental well-being
Men & women interested in learning about the process of habit formation and how to apply these principles to their daily routines.
Beginners who are just starting their journey towards a healthier life, as well as those who have some knowledge and experience but are looking to reinforce and expand their skills.
This course welcomes anyone eager to take control of their health and commit to lasting change.

Dare 2 Change - Unlock Your Best Life

What you'll learn

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Course content

Introduction3 lectures • 8min

Attitude, Mindset & Behavior6 lectures • 12min

B - How to BUY your food without being decieved5 lectures • 8min

C - Let's start the magic & COOK4 lectures • 8min

D - Drink water & Stay healthy2 lectures • 4min

E - Show me how and what you EAT & I will tell you who you are9 lectures • 23min

P - Adjusted POSTURE and a more confident self image4 lectures • 5min

M - Let's MOVE this body4 lectures • 7min

R/S - SLEEP is not a luxury4 lectures • 7min

Putting pieces together3 lectures • 3min

Requirements

Description

Who this course is for: