SELF's 4-Week Guide to a Fitter, Healthier You
What you'll learn
- Safely and effectively complete a workout program, including proper rest and recovery
- Modify common exercises to make them easier or more challenging as you need
- Master grocery shopping to stock a healthy kitchen
- Read a nutrition label and apply nutrition facts
- Assemble and cook a well-balanced, healthy meal
- Confidently incorporate healthier habits into your everyday life
Requirements
- You don’t need to have any expertise in fitness or nutrition to take this course. This course is a great fit for beginners.
- Come with a positive attitude and the drive to stick with us for four weeks!
- While our workouts are customizable to your individual fitness level, we recommend checking out our free preview lecture, Strength Workout 1A, so you can gauge whether this course is a good fit for your needs.
Description
Have you ever tried to get in shape but didn’t know exactly how to start? Maybe you’ve looked at different diet and workout plans but felt overwhelmed by all the options—or unsure of which one best fit your needs. We’ve all been there before. It can be difficult crafting realistic fitness goals, reaching them consistently, and keeping the weight off.
At SELF, we know healthy living. That’s why we’ve created this special Udemy course for you. Over 6 million people come to us for fitness, nutrition and wellness advice every month. Our readers love being inspired by our unique insights and tactical tips on how to reach their goals—whether it’s losing weight or gaining confidence.
This course is built specifically to get beginners off the bench and into the game. Not sure how best to get started or reach your goal? We’ve teamed up with two of the best fitness and nutrition experts out there to create a personal four-week blueprint that you can follow to get in shape, eat healthier, and transform your life. Use the customizable four-week workout schedule and two-week meal plan to build a healthy lifestyle that is perfect for you.
In this course, you will learn how to:
- Implement quick wins before starting your new fitness routine
- Incorporate mindful eating techniques into your daily life
- Establish a morning and pre-workout ritual to center around your health goals
- Use rest days to prevent injury and build strength
- Put setbacks in perspective, bounce back, and get right back on track
- Plan healthy meals easily and economically
- Avoid the 4 common misconceptions of healthy eating
- Reduce long-term stress using science-based strategies
- Get more high-quality sleep every night using our actionable advice
- Start incorporating meditation in your life
- And more!
Adopt Our Fun, Easy to Follow Roadmap
This course is also chock full of wellness wisdom so that you can continue feeling fit, healthy, and happy for the long haul. New to working out or not sure how to achieve proper form? We’ll teach you how to achieve the proper technique for push-ups, lunges, planks, bodyweight squats, dumbbell presses, dead lifts, glute bridges, burpees and more. We’ve crafted 8 metabolic strength workouts with rest days scheduled in between to maximize muscle repair. Our workouts are customizable to your individual fitness level; check out our free preview strength workout to gauge whether this course is a good fit for your individual needs.
Maintain A Fit Lifestyle With Our Expert Nutrition Advice
No more guesswork required for implementing a healthy diet. We give you clear guidelines on the macronutrients needed for a healthy, well-rounded meal—along with a grocery shopping list fully aligned with USDA calorie needs. Indulge in our easy to make recipes: enjoy pumpkin pie breakfast smoothies, banana pancakes, or black bean burgers—all customizable to your individual dietary needs.
This is NOT a one-and-done course. We provide you with the information and tools you need to sustain an overall healthy lifestyle. Incorporate what you’ve learned in your daily life, and keep challenging yourself as you get stronger.
You deserve to be living your absolute best life. Achieve your health, fitness, and wellness goals. Come join us today.
Who this course is for:
- This course is designed for people who are new to exercise and healthy eating—or those who already exercise but are looking for more guidance or a clear plan to follow.
- Maybe you’ve even tried to pursue healthy lifestyle changes before but weren’t able to sustain them. This course can help.
- Remember, before starting any new diet or exercise program, it’s a good idea to consult with your doctor if appropriate.
Course content
- Preview04:01
- 03:31Try Our 2-Week Meal Plan
- 03:57Use Our Workout Calendar
- 04:44Activity: Set Yourself Up for Success
- 02:02Why Take a Rest Day
- 00:54Introduction Recap
Instructors
![SELF Magazine](data:image/svg+xml,%3Csvg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 64 64"%3E%3C/svg%3E){kind=avatar}
- 4.3 Instructor Rating
- 38 Reviews
- 1,197 Students
- 1 Course
SELF online magazine is the ultimate wellness resource and community for all aspects of a person’s life. We recognize that wellness is as much about self-expression and self-compassion as it is about workout classes and healthy eating; that it’s not an all-or-nothing thing; and that every person’s individual goals for wellness are different, and that’s OK. Every month, we reach over 6 million readers on Self, plus an additional 5 million through our Snapchat Discovery channel, Instagram, Twitter, Pinterest, and Facebook. We’re here to celebrate, motivate, entertain, support, and make people laugh, too.
- 4.6 Instructor Rating
- 38 Reviews
- 347 Students
- 1 Course
Christine Byrne is the Features Editor at SELF. She’s a trained chef and fitness enthusiast who believes living a healthy lifestyle—especially cooking and eating healthy food—can be easier and more fun than most people think. Prior to joining SELF, Byrne was a food editor at BuzzFeed. She has appeared on shows such as Good Morning America, New York Live!, and The Meredith Viera Show. Her goal is to share realistic, useful advice on how to live a healthy life without going crazy or missing out on things you love. She lives in NYC, loves meal prepping on Sundays, and tries to ride a bike to work most days. Keep up with her on Instagram.
- 4.6 Instructor Rating
- 38 Reviews
- 347 Students
- 1 Course
Jessica Jones, R.D.N., is a Registered Dietitian/Nutritionist and Certified Diabetes Educator with a certificate of training in adult weight management. Currently she provides outpatient nutrition counseling in weight management, pre-diabetes/diabetes, heart disease, GI issues, and plant-based eating at the University of California, San Francisco. With a B.A. in Journalism and a passion for using media as a tool to promote healthy lifestyles, Jones has penned hundreds of articles about food, health and culture for publications like SELF, Buzzfeed, and Today's Dietitian. In 2017, Jones released her first cookbook, the 28-Day Plant-Powered Health Reboot. She is the co-founder of the website, Food Heaven Made Easy, a one-stop shop for delicious and nutritious living. Jones also co-hosts the Food Heaven Podcast, which delivers practical, evidenced-based nutrition education listeners can trust. In her spare time, she enjoys anything DIY, touring open houses getting a good night's sleep (eight-to-nine hours to be exact).
- 4.6 Instructor Rating
- 38 Reviews
- 347 Students
- 1 Course
Jessi Kneeland is a NASM certified personal trainer and iPEC certified life coach, with almost nine years of experience training clients in NYC. Frequently featured on Buzzfeed, Greatist, and Girls Gone Strong, Jessi specializes in empowering women to love their bodies through both movement and mindset changes. She has given two TEDx talks on confidence and body image, and is now based in upstate New York. Jessi continues to work with clients both inside and out through her online coaching program and other educational offerings.