Course Overview & Handouts
Each day will include an educational video with a handout
Day 2
Day 2: Non-Negotiables and Commitments:
This day covers:
-
What non-negotiables and commitments are, and how they play a role in personal preference and building a sustainable routine.
-
A breakdown of energy balance and individual needs, and why labeling foods as "good" or "bad" may not be helpful when reaching goals.
-
​The importance of looking at the big picture and finding balance with non-negotiables, as opposed to cutting them out completely.
-
Setting realistic commitments, showing up for yourself, and releasing the need for perfection!
Day 3
Day 3: Understanding And Working With Triggers
This day covers:​
-
What nutrition triggers are, and how to identify and work through them.
-
The difference between nutrition triggers and non-negotiables.
-
Brainstorming alternative coping mechanisms to help you move forward with compassion and set yourself up for success.
Day 4
Day 4: The Hunger Scale
This day covers:
-
The Hunger Scale: An overview and where to aim throughout the day.
-
The benefits of maintaining balanced hunger levels and how it relates to your goals.
-
Understanding where you typically fall outside of the "green" on the Hunger Scale, and brainstorming ways to prevent this.
-
Key nutrients that help maintain balanced hunger levels!
Day 5
Day 5: The “Replace” Method
This day covers:
-
An overview of how to replace a "negative" behavior with a "positive" one.
-
How this method can support you in making a behavior change or working through negative thought patterns.
-
The benefits of using this approach, as opposed to focusing solely on restriction.
Day 8
Day 8: Understanding Your Specific Calorie Needs
This Video Covers:
-
An overview of energy balance and how to calculate your specific needs based on your goals.
-
How this number impacts your nutrition and fitness-related goals.
-
Examples of different approaches to meet energy needs according to individual preferences.
-
Why specific foods can’t be labeled as “good” or “bad” and the importance of looking at the full picture.
-
The importance of focusing on an approach that works best for each individual.