12 to 16 Weeks: This is not your typical one hour coaching session every two weeks; my ultimate goal is to make sure you get the results you’re looking for, to feel like the person you know is inside that body of yours somewhere. You’ll have direct access to me, via email, to tackle any challenges, troubleshoot and answer general questions along the way. Because life happens, whether it’s completed in twelve weeks or sixteen is up to you and your schedule. Please allow up to two hours for each appointment
Appointment 1: DIVING IN
It’s no coincidence that four of the six letters in the word health are “heal”. ~ Ed Northstrom
It’s really important to dive deep into your past health history and what you’re going through now. I’ll have you fill out a detailed health assessment that will help me see your total picture.
Food is the fuel for your body; I want to see what kind of fuel you’re giving it. I’ll have you send me a five day food journal of what normal eating is for you.
Based on your assessment and food journal, I’ll compile a personalized eating plan to address your specific health challenges. If possible, please provide a copy of your most current blood work.
Appointment 2: THE WHAT AND HOW
“You are what you eat. That’s strange I don’t think I’ve eaten any sexy beast today.”
In this appointment you’ll be learning what to eat and why. You’ll begin to understand how certain foods affect your health both positively and negatively. This invaluable information will change the way you look at food forever.
You’ll receive an interactive eBook or binder (for those more technology challenged 😉 ) listing the foods to enjoy and avoid, a grocery list of the name brand items that I recommend and where they can be purchased in your area, a fourteen day sample menu with over 50 easy to make recipes (don’t worry it’s not all eggs and chicken breast) to help take the guess work out of “what do I eat!?”
Appointment 3: THE PURGE
If you want to start feeling like your old self sooner than later, you have to hunt down where your enemy lurks and get rid of it. One of the reasons people don’t succeed in healing is because they think they can co-exist with the adversary . As nice as that sounds, it never works in the long run. Unfortunately, our opponent is pretty strong and can overtake us when our defenses are down. We’ll go through your pantry and refrigerator together at the start and get rid of anything that could sabotage your success. Are you already beginning to feel empowered?
REGROUP AND SUPPLY
Now that the bad guys are gone, let’s restock foods you want in your arsenal. Grab a tea to go and let’s hit the grocery store, together. Shopping is always more fun with a friend, especially when you’re trying to learn something new. And let’s face it, you’ve got better things to do with your life than be in the grocery store forever trying to decide what to buy. I’ll go with you “virtually” to your favorite stores (up to three) so you can get in and out quickly and efficiently; plus with your own personal shopping guide, you won’t be buying foods that you end up having to toss, saving you money in the long run. Who says eating healthy has to be more expensive?
Plus: I’LL BE WATCHING YOU
“Accountability is the glue that ties commitment to the result.” ~ Bob Proctor
Studies have shown that people who keep food journals are more successful in reaching their health goals and weight loss for the long term than those who don’t. My Fitness Pal is not only an excellent way to stay accountable, but it’s also a great tool for me to monitor your meals. This is really helpful, especially in the very beginning as you’re incorporating a new way to eat. It’s really easy to use, even for those who are a little more technologically challenged. I’ll send you daily feedback initially as you’re getting your feet wet and then when you’re an old pro, more on a weekly to bi-weekly basis.
Appointment 4: GET MOVING
“It’s funny how exercise helps you live longer, because whenever I exercise, I feel like I’m dying.”
We all know the importance of exercise and movement but you might be confused on where and how to start. Contrary to popular belief, you don’t have to become a gym rat (unless you really want to) to get fit. You might be pleasantly surprised at the “less is more” philosophy that is proving more beneficial when it comes to exercise. Now that doesn’t mean that sitting all day is optimal; you do have to move, however, it doesn’t have to include a treadmill and a massive set of barbells.
We’ll get your body moving with an exercise program that’s totally doable as you’re regaining your energy levels. This is a program you can easily do at home, without having to buy a “home gym.” If you’ve already got a regular exercise routine that you just LOVE, that’s awesome, we’ll take a look at it and see if there’s some modifications that would make your present routine even greater!
PLUS: CHILL OUT!
“Stress is when you wake up screaming and you realize you haven’t fallen asleep yet.”
Stress management is a buzz word that we tend to hear quite often in the medical community. Doctors tell us to “manage our stress” without really giving us the how’s and why’s. Chronic stress tears down the body slowly but surely. It interrupts sleep (the time when our body can rejuvenate itself), lowers our immune system and generally keeps us sick. Even if you have your nutrition and exercise programs dialed in, stress can completely derail all your progress.
After this meeting, you’ll have a clear understanding of why you need to keep stress under control. We’ll discuss practical stress reduction techniques that are easy to apply anywhere, anytime. When stress is reduced daily, your body can heal, maximizing the efforts that you’re putting in with your food and movement. It’s a win-win for you and those around you.
Appointment 5: SUPPLEMENT, NOT SUBSTITUTE
“You can’t out-supplement a poor diet.”
Ahh, the easy way out. Pop the pill, cross your fingers and make a wish as the little gem makes its way down to your tummy and you await the desired effects to take place. More energy, better digestion, increased fat burning and deeper sleep. NOT!
If you add new windshield wiper fluid to your car on a regular basis, but purchase tainted gasoline, would you expect your car to run smoother? No, but unfortunately, that’s what we do a lot of times with our health. We pop vitamin C pills profusely in cold and flu season, but ignore the foods we’re eating.
A supplement is just that – a supplement to a healthy diet, not a substitution for one. Supplements add to what we’re already doing to enhance our health. We’ll discuss some of the most common nutrient deficiencies and how to compensate through whole foods and good quality supplementation so you don’t just end up with expensive urine.
Appointment 6 – 7 – 8: THE HOME STRETCH
“I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it.”
At this point, you’ll have a pretty good handle on the whole program. You’ll feel better than you’ve felt in a long time. Diet, exercise and lifestyle are right on target and you’ll see your New Normal just ahead. I’m here to make sure you get there. These next few appointments are designed to help keep you motivated to cross the finish line. Even though health is an ongoing process, you’ll have the tools to see this thing through. And if you’re having a few hiccups along the way… I’ve got you. We’ll troubleshoot until any issues are resolved.