NOURISH-U TRANSFORMATION
Welcome to Nourish-U!
We are so excited to help you achieve your goals during the next 8 weeks!
You will receive your Progress Tracker and Individual Targets AFTER you have filled out the intake form you received when you signed up (please check your emails for this!)
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Your Homework:
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Watch the Welcome video and review the Welcome Package
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Watch the Consistency Tracker Overview Video
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Review the Habits Guide PDF
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We have enclosed a PAPER HABIT TRACKER for those that enjoy having a paper copy with them - you can use this to fill out your online tracker if you wish!
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Mark the 4 Group Calls on your Calendar !
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Download the Kajabi Communities app, as this is where all updates, accountability, and a place to ask questions will take place!​
Week 1: Macros
Understanding Nutrition Basics and Tracking
This week we are going to cover:
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How to make decisions about food that align with your goals and allow you to feel your best!
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The power of HABITS related to nutrition, exercise, and lifestyle
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Your Homework- watch/review:
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Week 1 video
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Nutrition 101 Guide (the guide we review in the video)
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Healthy Habit Checklist
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The Ultimate Protein Guide
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Vegetarian Guide (if applicable)
Optional Reading (if you want to nerd out a bit more) We also have our Whole Foods blog!
Resources:​​
Optional Resources:​​
Here is the section where we have a few resources to help make tracking EASIER for you!
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Remember tracking is a skill, and like any skill it does take some time to "master", however it is DEFINITELY worth it, and it does get EASIER the more you practice!
If you are already a tracking guru, you may pick up some hot tips in these resources, so we encourage you to still take a look through!
*please note - all tracking resources are based on the My Fitness Pal App
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Please review the attached Guides:
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Food Tracking Guide
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Common Tracking Mistakes
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How to Create A Recipe on My Fitness Pal
Resources:​​
Week 2: Metabolism
Metabolic Heath & Meal Planning and Prep
This module is all about understanding your goals and how you can support your metabolic health in the process!
Please review the above video which goes over the Energy Balance & Metabolism Guide
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This includes:
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Mentally preparing yourself for your goal and what that actually will involve - aka expectation setting (see Goal Setting Checklist)
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Ensuring your body is ready for this goal (if your goal is fat loss, check out our Readiness for Fat Loss Worksheet)
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Making sure you have the TOOLS & STRATEGIES to set yourself up for success (ie meal prep and planning)​
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The main thing we want you to takeaway from this unit it that your metabolic health MATTERS and will greatly affect whether or not you are successful in the pursuit of optimal health, body composition, and performance.
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The main drivers of metabolic health are:
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MUSCLE - your most metabolically active tissue!
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Your habits
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Your training and exercise practices
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How much food you eat and why types of food you are eating
*** We STRONGLY recommend nutritional PHASES! And when you choose to pursue fat loss, making sure you follow this up with a maintenance phase after to support your metabolic health is super important; otherwise, you risk weight regain after your fat loss phase is over***
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Our bodies are NOT meant to diet forever!​​​​
Resources:​​
Optional Resource:
MEAL PREP:
If there is one thing that we have seen over the years of working with clients, it is that meal prep and planning can be a GAMECHANGER when it comes to healthy eating and goal achievement!
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Here are some guides to help you with meal prep and setting yourself up for success
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Meal Planning & Prep Guide
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"S" Meals
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Grocery Shopping List
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Meal Planner Calendar
Resources:​​
Week 3: Checkin & Adjustments
Checkin Week, How to Make Adjustments, & Digestive Health
This week is CHECKIN week, where we teach you how to make adjustments to your nutrition plan.
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Please review the video for an overview of our focus this week!
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Remember, CONSISTENCY is #1 when deciding if a change needs to be made - did you stick to your targets? If not, we may not be ready for changes! Work on consistency first!!!
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There are 3 decision trees attached that will help you determine if you need to make an adjustment to your plan - please choose the one that applies to you and your current goal!
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We also have attached the following two guides to help you assess if you need to adjust your nutrition
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1.Biofeedback - biofeedback gives us a lot of valuable information about how our bodies are handling the habits and nutrition targets we have set - from energy to hunger/cravings to stress and sleep - check out the guide for more info!
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2.Ways to Measure Progress - the scale is just ONE measure of progress. In this program, we want to encourage you to zoom out and look at ALL indicators of progress to see how things are going in regards to your goals!
Resources:​​
Decision Trees:
DIGESTIVE HEALTH
Your GUT health is tied to EVERYTHING!!!
It affects how your BODY feels on a daily basis and it even affects your Mind/Mental Health.
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Your body is SMART and it tells you through symptoms what it likes/doesnt like.
Your digestive health is reflected through your bowel movement habits and also how your body feels after eating. We strongly encourage you to be AWARE of how foods make you feel AND also notice your typical bowel habits so you can have an awareness on your digestive health.
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Please note, it is normal to have an adjustment period of 1-3 weeks when implementing a new way of eating! So be patient and aware as your body adjusts!
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Included in this section is:
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Bristol Stool Chart - this explains what is and what is NOT normal when it comes to bowel patterns​
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Guide to Fiber - this explains the different types of fiber and how much you should be eating on a daily basis, as well as a list of high fiber foods to add in to your daily intake (HINT - whole foods are king/queen!)
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Remember, your WATER and MOVEMENT/STEP goal will also strongly impact digestive health.
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Bonus - movement after meals helps optimize digestion and blood sugar of that meal!
Resources:​​
Week 4: Habits
Healthy Habit formation - the Foundation to Long-Term Success
If you have been following us for a while now you know how passionate we are about HABIT FORMATION!
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We started the program off with our Habits Guide (see welcome section), and now we are going to dive a bit deeper into the benefits of all of these habits and how to actually ESTABLISH habits that stick and become a part of your lifestyle!
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Remember, making these habits a LIFESTYLE is the goal, so you can live your life full of health, vitality, and happiness!
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Please review this week's video and the guides for this section:
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1. Habit Mastery Guide
We also highly recommend reading Atomic Habits by James Clear if you are intrigued by the information in our habits formation guide​​
2. Strength Training and Movement - Guide and Blog
We also highly recommend this Mind Pump Media podcast (see link in resources)​
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3. Sleep - Guide and Blog
​4. Stress Management Worksheet & Blog
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This is an individual assessment of current stress and stress management practices (if you have time, please complete before the call!)
Week 6: Mindset
Growth vs Fixed Mindset. Positive Body Image. Hunger & Cravings
Some of the biggest wins our clients experience is a TRANSFORMED mindset and relationship with food and their body.
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This is the section where we dive deep into the mindset side!!!!
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Please watch the video and review the following guides:
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Growth vs Fixed Mindset Worksheet - would love for you to do this exercise before the call!​​
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Body Image Guide - again, there are some exercises in this guide that we would love for you to do before the call!​​
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YQL Nutrition 3 Nutrition States - this goes in to a "balanced" approach to nutrition while avoiding extremes! Our goal for you is to be "Happy & Holistic"!​​​​
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If you are interested to read a bit more about our take on fad dieting, here is our blog where we cover this topic!
Resources:​​
Hunger & Cravings
Trends that we notice that affect hunger......
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Everyone's lives are BUSY, and in the busy, we often forget to truly be aware of hunger and fullness cues.
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Individuals drastically drop calories during a fat loss phase and then struggle HARD with hunger and cravings
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Furthermore, the restriction-based mindset can lend itself to a restrict/binge (or overeat) type cycle that is NOT conducive to a healthy metabolism OR mindset
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Individuals perceive eating a certain amount of calories as "too much" and often feel guilty for doing so (this is actually often their true maintenance calorie range)
In this section, we have included
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HUNGER 101​​​
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Guide to overcoming emotional eating - This guide defines the differences between emotional eating, binge eating, and overeating along with strategies for helping you overcome these struggles
Resources:​​
Optional Resource:
Week 7: Checkin Week & Advanced Strategies
Reverse Dieting and Calorie Cycling
Welcome to Week 7 & CHECKIN WEEK!
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Please review the welcome video and revisit the guides from week 3 for how to make adjustments!
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Reverse Dieting
Is such an important part of the transformation journey, but it is also one of the most commonly MISSED STEPS in the client transformation. Individuals are often super excited when they have reached their fat loss goals. They forget they need to understand how to eat to MAINTAIN their results!
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Eating for maintenance includes
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More flexibility with your food choices
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Eating enough food to maintain body composition
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Supporting metabolic and hormonal health
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Helping you MAINTAIN your fat loss results!
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The way we get there is through the process of reverse dieting!!! ​
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Another time you may need to reverse diet is if you have been undereating for a long period of time - this would be an essential first step before a fat loss phase
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Week 8: Maintenance
Mainteance & Intuitive Eating
Special Considerations
Traveling & Eating Out
A large part of our coaching philosophy is "not a diet, but a lifestyle", and part of this is how to navigate social situations.
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Included in this section are the following resources
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Eating away from Home Guide
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Fast Food Cheat sheet - with 9 different restaurants listed and some macro friendly options for each restaurant
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Nutrition & Travel Blog
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Eating Out Blog
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Remember, you have the POWER OF CHOICE, allow the following to help guide you when making decisions about food:
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Do you truly enjoy the food being offered?
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Does it align with your goals?
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How does the food make you feel?
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Does this food hold a special meaning for you? are you celebrating a special occasion?
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Do you feel external pressure to eat the food?
Masterclasses
Group Call Replays
these will be added as the calls are hosted