Sustainable Weight Loss
3.8 (6 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.
526 students enrolled

Sustainable Weight Loss

Pilates, Strength Training, Interval Training, Nutrition and Meditation to help you to lose weight
3.8 (6 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.
526 students enrolled
Last updated 5/2018
English
English [Auto-generated]
Current price: $11.99 Original price: $34.99 Discount: 66% off
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This course includes
  • 5.5 hours on-demand video
  • 14 articles
  • 23 downloadable resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • WEIGHT LOSS THAT IS SUSTAINABLE
  • LEARN HOW TO DO PILATES AND STRENGTH AND RESISTANCE TRAINING

  • EXERCISE REGULARLY, SAFELY AND EFFECTIVELY

  • ATTAIN A LEVEL OF FITNESS THAT ALLOWS YOU TO BE HEALTHY, ACTIVE AND STRONG
  • FEEL HAPPIER AND HEALTHIER!
  • FEEL MORE COMFORTABLE IN YOUR CLOTHES
  • RELAXATION THROUGH MEDITATION
Requirements
  • NO PRIOR KNOWLEDGE REQUIRED
  • EXERCISE MAT TO TRAIN ON OF ANY TYPE
  • TWO SETS OF DUMBBELLS (WILL EXPLAIN IN THE PROGRAM WHAT WEIGHT) OR YOU CAN USE A BAG OF RICE IF YOU CAN'T GET ANY WEIGHTS
  • TWO RESISTANCE BANDS
  • A WATCH TO TIME YOURSELF
  • A TAPE MEASURE
  • DETERMINATION AND MOTIVATION
  • BUT YOU MUST HAVE PERMISSION FROM YOUR HEALTH CARE PROFESSIONAL BEFORE STARTING A NEW EXERCISE PROGRAM
Description

Over the past few years I have been asked by many of my patients, family and friends to help them to lose weight. I also struggled with my weight for many years when I was an athlete competing in Long-Jump, as it was extremely hard for me to stay lean and light, so I know how hard dieting can be. Most of us have been on a diet or two throughout our lives and the obesity epidemic is a real problem in society today, with not many successful programs out there to help us solve the problem.

So, through my personal experience and extensive research in this topic I have finally put together a comprehensive program that covers all aspects of sustainable weight loss. By sustainable I mean being able to change your unhealthy eating and exercise patterns and learn how to sustain a healthy way of living- resulting in a body that is healthy and fit.

My sustainable weight loss program is designed to:

  • Help you to lose weight gradually so that you can maintain the results throughout your life.
  • Give you exercise programs that are easy and fun and designed to improve your overall strength, flexibility and fitness.
  • Assist you to manage emotional and physical stress that can lead to over-eating and weight gain.
  • Give you basic nutritional advice that is easy to follow long-term.
  • Help you to make the right health choices for you so that you can take control of your own health.

The program runs for 3 weeks and it is recommended that you do it a total of three times to get the maximum benefits and to create a new pattern in your life. You will be given a detailed plan with the requirements for each day and your daily training time is approximately 1 hour with one day off each week.  The program consists of: 

  • 6 short resistance training sessions- low intensity and low impact on the body.
  • 6 short pilates videos- for improving core strength, overall body strength, better posture and flexibility.
  • Nutrition advice- my 6 best diet and weight loss tips.
  • 4 meditation videos- to reduce stress levels and remove emotional baggage. 
  • Choose your own interval cardio sessions of approx. 20-30 mins. 

Research has found that a combination of strength training and interval sessions are more effective than cardio alone in losing weight. So I have provided a variety of training videos and styles to help you lose weight more effectively. 

The overall aim is for you to achieve a gradual weight loss that you can maintain. You will reach a  level of fitness that will keep you healthy for life, so that you can feel great and look great! This will give you the freedom to be able to do the things that you love such as fun adventures and activities, travel and enjoying time with your friends and family. I will help you to gain control of your body and health now and in the future. I look forward to assisting you! :) 

Who this course is for:
  • BEGINNERS TO EXERCISE AND ANYONE THAT IS KEEN TO TRY AND LOSE WEIGHT AND LIVE A MORE HEALTHY AND ACTIVE LIFESTYLE
  • THIS COURSE IS NOT FOR FITNESS FANATICS IT IS FOR PEOPLE THAT ARE NEW TO EXERCISE OR ARE TRYING TO GET BACK INTO IT AGAIN AFTER A BREAK
Course content
Expand all 49 lectures 05:48:23
+ Introduction
5 lectures 14:26

The video above describes your instructions for completing the course. Below is a summary:

  • Get permission from your health care professional to ensure that you are able to start a new exercise program. Especially if you have a pre-existing medical condition, recent injury, previous surgery or fractures/dislocations, or history of a serious health condition in the family. This is extremely important. Read the medical warning below so that you are aware of all of the risks associated with commencing new exercise. 
  • Purchase or borrow the equipment required after watching the next video. 
  • Take your measurements as shown in the next video.
  • Print out your timetable so that you know what you are required to do each day. 
  • Have fun and enjoy the course!!!! If you have any questions at all please do not hesitate to contact me. I also have an Instragram account (@sustainablewl) and Facebook Page (https://www.facebook.com/Sustainablewl) that you can follow with some inspirational quotes and weight loss facts so follow me! :)  

Medical Warning

You should consult your doctor before starting this exercise and weight loss program especially if have a pre-existing medical condition. Make sure that they give you permission to commence training.

Do not over exert yourself and work at your own pace.

Stop immediately if you feel pain or discomfort and consult your doctor.

By undertaking this exercise program you acknowledge that you do so at your own risk and the creators and instructors of this program will not be liable for any personal injury, loss or liability of whatsoever nature (whether for breach of duty or contract) arising because of or in connection with you undertaking this exercise program and advice contained in these videos.

Preview 04:02

EQUIPMENT REQUIRED 

  • Tape measure
  • 2 sets of dumbbells- light and medium weight 
  • 2 bands- light and medium resistance
  • Step 
  • Exercise mat 
Preview 02:05

Follow the instructions in the video and record the measurements in the sheet attached below:

  • Hips width measurement 
  • Waist measurement 
  • Bust measurement 

Then take a picture of yourself now wearing something tight to show your figure. This is for the purpose of seeing how you progress down the track so that you can notice the changes that you have made. 

In the sheet attached I have also included a row for your energy levels, stress levels and sleep time. This is important for assessing how you are feeling throughout the program.

So print out the sheet and fill out your details in the first column when you commence the program.

Preview 02:13

In this video you will learn my dieting tips. I have devised these guidelines through my own research as well as my experience as an athlete, personal trainer and Chiropractor. Everyone is different but I feel that by following these steps that you should reduce your calorie intake without feeling too deprived or hungry. Print out the summary sheet below and put it somewhere visible to remind you to stick to it everyday. 

HEALTH WARNING 

If you suffer from a health condition such as diabetes or heart disease make sure that you consult a dietician or nutritionist so that you can get a more detailed dietary plan that is specific to your needs. 

Nutrition Guidelines
06:03
Your timetable
00:03
+ WEEK 1
17 lectures 02:09:59

Hi there! Watch your first Pilates video and follow the instructions. This exercise session focuses on the fundamentals of Pilates and learning how to switch on specific muscle groups. Try and focus on your technique and don't rush each exercise. If you have done Pilates before and it feels too easy then you can do another set of each exercise. 

Enjoy! :) 


Medical Warning

You should consult your doctor before starting this exercise and weight loss program especially if have a pre-existing medical condition. Make sure that they give you permission to commence training. Do not over exert yourself and work at your own pace. Stop immediately if you feel pain or discomfort and consult your doctor.

By undertaking this exercise program you acknowledge that you do so at your own risk and the creators and instructors of this program will not be liable for any personal injury, loss or liability of whatsoever nature (whether for breach of duty or contract) arising because of or in connection with you undertaking this exercise program and advice contained in these videos.

Preview 17:11

In this session we focus on strengthening the muscles of the upper body as well as improving our posture. Use a band that isn't too strong to begin with. You should feel a mild strain in the muscles throughout the session but no pain. Stop if you feel any pain and do each exercise slowly and carefully.

MONDAY- Strength 1
18:30

Print out the PDF below and follow the instructions in Column A- highlighted in red. Below they are summarised: 

1. Do 3-5 mins of your chosen activity from the cardio PDF below (slowly).

2. Copy the dynamic warm-up video directly below in Lecture 9. 

3. Complete CARDIO A/ HIIT training- using a timer or watch complete the session below: 

  • 30 seconds of low exertion of your chosen activity to recover (eg. slow walk or slow ride).
  • 30 seconds of high intensity exertion of your chosen activity  (eg. fast walk or fast ride).

REPEAT THE HIGH INTENSITY INTERVALS FOR A TOTAL OF 20 MINUTES


Medical Warning

Make sure you get permission from your doctor before starting this exercise and weight loss program, especially if have a pre-existing medical condition. Do not over exert yourself and work at your own pace. Stop immediately if you feel pain or discomfort and consult your doctor.

By undertaking this exercise program you acknowledge that you do so at your own risk and the creators and instructors of this program will not be liable for any personal injury, loss or liability of whatsoever nature (whether for breach of duty or contract) arising because of or in connection with you undertaking this exercise program and advice contained in these videos.

TUESDAY- Cardio A- Instructions
03:13

Try the dynamic stretches in the video and be gentle to begin with. Then complete your cardio session.

TUESDAY- Cardio A (Dynamic Warm-Up)
03:53

Meditation 1

This meditation will help you to relax your mind and body. By focusing on each part of the body individually and contracting and relaxing each area you should end up feeling much more relaxed which will help when trying to meditate. 

Many studies have found that meditation is great for reducing stress levels as it forces us to stop and relax our mind, which then helps to reduce tension in the body.

High stress levels have been found to cause weight gain due to the production of the hormone cortisol. Cortisol is believed to raise blood sugar levels as well as have other negative effects on the digestive system and the rest of the body. 

So, try and do this short meditation in order to help with your weight loss. This is particularly important if you have a stressful job or are currently dealing with lots of stress at the moment.

TUESDAY- Meditation 1
09:14

This Pilates video works your core muscles, gluteals, inner thighs and the upper back. 

Do each exercise slowly and carefully and with good technique. If you have done a lot of Pilates previously you can do another set. 

Work at your own pace and stop if you feel any pain. 

WEDNESDAY- Pilates 2
14:06

This video helps to strengthen your legs muscles primarily. Again it is important to follow the instructions carefully and use correct technique as much as possible. 

These exercises will help to improve your muscle tone and strength, which is important for having strong bones and for losing weight.

WEDNESDAY- Strength 2
18:03
THURSDAY- Cardio A
00:54
THURSDAY- Cardio A (Dynamic Warm-Up)
03:53

Meditation 2

This meditation is about loving yourself and accepting yourself at the present moment. Sometimes when people are not happy about where they are in their life it can encourage them to make positive changes, which is a good thing. But often if you are feeling really negative about your life currently, then you can get stuck in a bad cycle and find it impossible to help yourself to get out of the bad patterns you might be in.

So during this meditation I encourage you to think about some of the good things that are happening in your life as well as the good aspects of who you are presently. Write them down on your program notes. Keep relaxing and praising yourself for what you are doing here and everyday, as it will help you in many ways and hopefully inspire those around you to do the same.

THURSDAY- Meditation 2
09:51
FRIDAY- REST & REWARD
00:29


SATURDAY- Cardio A- Instructions
00:53

Copy the dynamic stretches in the video and be gentle to begin with. Then complete your cardio session.

SATURDAY- Cardio A (Dynamic Warm-Up)
03:53

MEDITATION 3 

This forgiveness meditation will help you to let go of any emotional baggage that you might be carrying with you. Often if you have been hurt in past relationships with family, friends or partners this can cause mental, physical and emotional stress. Over time this can lead to negative patterns of over-eating or eating the wrong foods. By releasing this stress and forgiving the people that have hurt us we can move forward feeling lighter and more free. 

Forgiving someone can be very hard but extremely worthwhile for our long-term health. Good-luck with this meditation and do your best! :) 

NOTE: If you have trouble with this meditation and need some extra help I strongly suggest you make an appointment with a counsellor or psychologist. 

SATURDAY- Meditation 3
13:07
SUNDAY- Cardio A
00:53
SUNDAY- Cardio A (Dynamic Warm-Up)
03:53

MEDITATION 4 

This meditation aims to help you to realise the benefits of training and eating healthier. It also helps you to focus on looking after your body and treating it well rather than abusing it.

SUNDAY- Meditation 4
08:02
+ WEEK 2
13 lectures 01:41:36

In this Pilates session we are working the whole body and each exercise is progressively getting a bit more challenging. 

If you are struggling to complete each exercise then you can reduce the repetitions of each one. If it is too easy for you than do another set of each exercise. 

Always remember to work at your own pace! :) 

MONDAY- Pilates 3
15:32

In this program we use dumbbells to make your muscles work harder. This routine will help you to improve your upper body strength and tone the body. Make sure that you use a weight that is manageable for you, and at the end of each exercise you should feel tired but not exhausted or sore. If you haven't used weights before I suggest you start with two- 1kg dumbbells and for the next round of the program you can try and use 1.5kg or 2kg depending on how you are feeling. 

MONDAY- Strength 3
12:08


TUESDAY- Cardio B
00:53

Meditation 1 

This meditation will help you to relax your mind and body. By focusing on each part of the body individually and contracting and relaxing each area you should end up feeling much more relaxed which will help when trying to meditate. 

Many studies have found that meditation is great for reducing stress levels as it forces us to stop and relax our mind, which then helps to reduce tension in the body.

High stress levels have been found to cause weight gain due to the production of the hormone cortisol. Cortisol is believed to raise blood sugar levels as well as have other negative effects on the digestive system and the rest of the body. 

So, try and do this short meditation in order to help with your weight loss. This is particularly important if you have a stressful job or are currently dealing with lots of stress at the moment.

TUESDAY- Meditation 1
09:14

This exercise routine is great for your abdominals and core muscles. Pilates is beneficial for many reasons as it helps us to gain control of our muscles and joints, improve posture, flexibility, spinal stability, reduce back pain and tone the body.

By utilising more muscles this should help us to reduce our fat stores over time.

WEDNESDAY- Pilates 4
14:25

In this session we focus on strengthening the muscles of the upper body as well as improving our posture again. Try and use a stronger band this time if you have one. You should feel a mild strain in the muscles throughout the session but no pain. Stop if you feel any pain.

WEDNESDAY- Strength 4
12:14


THURSDAY- Cardio B
00:53

This meditation is about loving yourself and accepting yourself at the present moment. Sometimes when people are not happy about where they are in their life it can encourage them to make positive changes, which is a good thing. But often if you are feeling really negative about your life currently, then you can get stuck in a bad cycle and find it impossible to help yourself to get out of the bad patterns you might be in.

During this meditation I encourage you to think about some of the good things that are happening in your life as well as the good aspects of who you are presently. Write them down on your program notes. Keep relaxing and praising yourself for what you are doing here and everyday, as it will help you in many ways and hopefully inspire those around you to do the same.

THURSDAY- Meditation 2
09:51
FRIDAY- REST & REWARD
00:31


SATURDAY- Cardio B
00:53

MEDITATION 3 

This forgiveness meditation will help you to let go of any emotional baggage that you might be carrying with you. Often if you have been hurt in past relationships with family, friends or partners this can cause mental, physical and emotional stress. Over time this can lead to negative patterns of over-eating or eating the wrong foods. By releasing this stress and forgiving the people that have hurt us we can move forward feeling lighter and more free. 

Forgiving someone can be very hard but extremely worthwhile for our long-term health. Good-luck with this meditation and do your best! :) 

NOTE: If you have trouble with this meditation and need some extra help I strongly suggest you make an appointment with a counsellor or psychologist.

SATURDAY- Meditation 3
13:07

Follow the instructions on your cardio PDF for Column B- highlighted in red. Here they are again: 

1. Do 3-5 mins of your chosen activity from the cardio PDF below slowly.

2. Do the dynamic warm-up above. 

3. Complete CARDIO A/ HIIT training- using a timer or watch complete the session below: 

  • 20 seconds of low exertion of your chosen activity to recover (eg. slow walk or slow ride).
  • 40 seconds of high intensity exertion of your chosen activity  (eg. fast walk or fast ride).

REPEAT THE HIGH INTENSITY INTERVALS FOR A TOTAL OF 25 MINUTES

Medical Warning

Make sure you get permission from your doctor before starting this exercise and weight loss program, especially if have a pre-existing medical condition. Do not over exert yourself and work at your own pace. Stop immediately if you feel pain or discomfort and consult your doctor.

By undertaking this exercise program you acknowledge that you do so at your own risk and the creators and instructors of this program will not be liable for any personal injury, loss or liability of whatsoever nature (whether for breach of duty or contract) arising because of or in connection with you undertaking this exercise program and advice contained in these videos.

SUNDAY- Cardio B
03:53

MEDITATION 4 

This meditation aims to help you to realise the benefits of training and eating healthier. It also helps you to focus on looking after your body and treating it well rather than abusing it. 

SUNDAY- Meditation 4
08:02
+ WEEK 3
14 lectures 01:42:31

This Pilates program works your abdominals, inner thighs, gluteals and back muscles as well as our core stability. 

If you have any questions or concerns throughout the program do not hesitate to contact me and I can see if I can help you. 

MONDAY- Pilates 5
14:42

In this training session we add dumbbells to increase the load on the lower body. Work at your own pace and use a weight that is challenging but manageable. 

MONDAY- Strength 5
12:58


TUESDAY- Cardio C
00:53

Meditation 1

This meditation will help you to relax your mind and body. By focusing on each part of the body individually and contracting and relaxing each area you should end up feeling much more relaxed which will help when trying to meditate. 

Many studies have found that meditation is great for reducing stress levels as it forces us to stop and relax our mind, which then helps to reduce tension in the body.

High stress levels have been found to cause weight gain due to the production of the hormone cortisol. Cortisol is believed to raise blood sugar levels as well as have other negative effects on the digestive system and the rest of the body. 

So, try and do this short meditation in order to help with your weight loss. This is particularly important if you have a stressful job or are currently dealing with lots of stress at the moment.

TUESDAY- Meditation 1
09:14

Hopefully by now your core is feeling stronger and you are starting to learn how to switch on your muscles more effectively. Keep watching the technique closely and well-done for getting this far! 

WEDNESDAY- Pilates 6
12:11

This exercise session focuses on your legs. I have also added in a foot strengthening routine as it is really important to have strong feet when exercising regularly, to avoid foot and ankle injuries and to reduce stress on your knees, hips and back.

WEDNESDAY- Strength 6
17:14


THURSDAY- Cardio C
00:52

This meditation is about loving yourself and accepting yourself at the present moment. Sometimes when people are not happy about where they are in their life it can encourage them to make positive changes, which is a good thing. But often if you are feeling really negative about your life currently, then you can get stuck in a bad cycle and find it impossible to help yourself to get out of the bad patterns you might be in.

During this meditation I encourage you to think about some of the good things that are happening in your life as well as the good aspects of who you are presently. Write them down on your program notes. Keep relaxing and praising yourself for what you are doing here and everyday, as it will help you in many ways and hopefully inspire those around you to do the same.

THURSDAY- Meditation 2
09:51

IT'S FUN FRIDAY TIME AND YOU'VE NEARLY FINISHED THE FIRST CYCLE OF THE PROGRAM!!! Woohooo!!! 

Here are some more ideas for you to reward yourself so try and do one of the things below: 

  • Go to the movies or watch something on TV that you like
  • Get a massage or facial or something that makes you feel good! 
  • Head out for a nice lunch or dinner
  • Buy yourself something small that you have been wanting
  • Starting reading a book that you might enjoy
  • Have a relaxing bath with some oils in it (if you have one). 
  • Go to a fun event 
  • Just think of something that you enjoy doing and have some fun!!
FRIDAY- REST & REWARD
00:27


SATURDAY- Cardio C
00:53

MEDITATION 3 

This forgiveness meditation will help you to let go of any emotional baggage that you might be carrying with you. Often if you have been hurt in past relationships with family, friends or partners this can cause mental, physical and emotional stress. Over time this can lead to negative patterns of over-eating or eating the wrong foods. By releasing this stress and forgiving the people that have hurt us we can move forward feeling lighter and more free. 

Forgiving someone can be very hard but extremely worthwhile for our long-term health. Good-luck with this meditation and do your best! :) 

NOTE: If you have trouble with this meditation and need some extra help I strongly suggest you make an appointment with a counsellor or psychologist. 

SATURDAY- Meditation 3
13:07


SUNDAY- Cardio C
00:54

MEDITATION 4 

This is your final meditation for the 3 week series! So, be grateful that you have come this far and remember that your body is amazing to be able to achieve this! :) 

SUNDAY- Meditation 4
08:02

WELL-DONE!!! 

Hopefully by now you have finished the first 3 weeks of the program and you are feeling good. Here are your next steps:

1. Fill out your progress measurement sheet and other sections from Lecture 3 in the Week 4 column. Send them to me if you would like me to take a look.

2. Take a pic of yourself wearing the same clothes as the pic you took of yourself in Week 3 and post it in my Facebook page (https://www.facebook.com/Sustainablewl) or your Instagram page (@sustainablewl), or tag those page  if you want to show me your progress or friends and family. 

3. Give yourself some praise!!!! :)) 

4. Continue onto your next round and repeat Section 2-4 for two more cycles until you have completed 3 rounds. 

5. If you have any questions or feedback please send me a message. I really hope that you are enjoying the course!!!! 


CONGRATULATIONS AND NEXT STEPS>>>
01:11