Investing Time In Yourself To Make Your Life Better
6 Week Body Transformation Programme
28-Day Alcohol-Free Challenge
Day 7

Transformation Programmes

Video/Text

Day 7

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Course Structure

Getting Started

Getting Ready for exercise

Physical Activity Readiness Questionnaire

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Pre Challenge Questionnaire

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Beware of Decision Fatigue/Ego Depletion

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Virtual Training Timetable

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Studio Programme

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Equipment And Space

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Implementation Intention

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Fail To Plan, Plan To Fail

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On boarding Call

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Commitment Contract

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If You Want To Lose Weight

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Best Practice Checklist

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Exercise Fundamentals

How Much To Exercise

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The Podfit Body Scan

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Podfit Anywhere 15 Minute Workouts

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When To Do These

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Traffic Light Food Tracking

Introduction

Are You Ready For Change?

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Planning

The Importance of Planning

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Effective Food Planning

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Gathering Recipe Ideas

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Healthy Breakfast Ideas

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Healthy Lunch Ideas

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Healthy Evening Meal Ideas

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Food Tracking

What Your Food Diary Looks Like

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The Traffic Light System

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Green, Amber And Red Choices

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The Food Tracking Key

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Evaluating & Correcting

How To Make Changes Until You Find Your Magic Formula

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How To Spot And Correct Poor Eating Patterns

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How Long Do I Track Food For?

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The One Two Three Food System

What Is The One Two Three Food System?

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How Much Should I Eat?

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Tips for Tracking your Calories

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Hand Sized Portion

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1-2-3 Eating to Help Eat Healthier

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Plan and Prepare

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Conclusion

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Are You Ready To Track Food?

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Macronutrients, Micronutrients & Weight Loss Course

Food Groups

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The Role Of Protein

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The Role Of Fat

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The Role Of Carbohydrates

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Macronutrient Sources

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Refined Carbohydrates

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Unrefined Carbohydrates

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Vitamins And Minerals

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End Of Chapter Quiz

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Macronutrients & Weight Loss

How Macros Are Digested And Used By The Body

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Bad Macronutrient Combinations

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The Eat Well Plate

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The Pros And Cons Of Counting Calories

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Food Plans

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Why Use A food Plan At All?

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Food Timing For Weight Management

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What To Do Next

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Conclusion

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How To Develop An Effective Sleep Routine

How Sleep Works

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Stages Of Sleep

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The Effects Of Poor Sleep

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Sleep Debt And Sleep Debt Recovery

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Here’s How Our Hormones Help Get Us To Sleep

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How Poor Sleep Effects Our Health, Hormones And Weight

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Improving Your Sleep

Five Healthy Habits To Ease Yourself To Sleep

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Establishing A Long Term Sleep Routine

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The Best Foods To Eat Before Bed

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Sleeping Well With Lifestyle Patterns

How To Become A Morning Person

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To Nap Or Not To Nap

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Sleep And Alcohol

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Sleep Resources And Troubleshooting

Top 10 Sleep Routine Resources

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Recap: What To Do If You Can’t Sleep

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Conclusion

Sleep Knowledge Quiz

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Habit Transformation Programme

Getting Started With Habit Building

The Power of Habit

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Step One. Pick Your Habit

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Step Two. Personalise your habit

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Step Three. Work in 14 day habit challenges

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Step 4. Aim for 6 days out of 7

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Step 5. A weekly habit review

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Step 6. The weekly habit adjustment

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Step 7. Track your habits

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Step 8. Record your progress

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Habit Challenges

Challenge One: Drink Lots Of Water

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Done For You Water Habit Template

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Challenge Two: Get Up 15-60 Minutes Earlier Than Your Current Routine

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Done For You Get Up 15-60 Minutes Earlier Than Your Current Routine

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Challenge Three: Record What You Eat

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Done For You: Record What You Eat

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Challenge Four: Eat Every 3-4 Hours Without Snacking

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Done For You: Eat Every 3-4 Hours Without Snacking

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Challenge Five: Eat Lean Protein With Every Meal

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Done For You: Eat Lean Protein With Every Meal

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Challenge Six: Eat Fresh Vegetables With Every Meal

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Done For You: Eat Fresh Vegetables With Every Meal

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Challenge Seven: Eat Carbohydrates Based On Activity

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Done For You: Eat Carbohydrates Based On Activity

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Challenge Eight: Eat Healthy Fats With Every Meal

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Done For You: Eat Healthy Fats With Every Meal

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Challenge Nine: Improve Your Sleep Routine

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Done For You: Improve Your Sleep Routine

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Challenge Ten: Eat Single Ingredient Foods

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Done For You: Eat Single Ingredient Foods

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Challenge Eleven: Improve Your Gut Health

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Done For You: Improve Your Gut Health

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Challenge 12: Reduce Your Stress By Creating Daily Peace Points

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Done For You: Reduce Your Stress By Creating Daily Peace Points

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The Benefits Of Cutting Out Alcohol

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Effects Of Alcohol

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The Nutt Report

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Why Do Humans Drink And Abuse Alcohol?

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Benefits Of Going Alcohol Free

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How To Implement Alcohol Abstinence

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Alcohol Alternatives

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Resources And Further Action

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The 28 Day No Alcohol Challenge

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28-Day Alcohol-Free Challenge

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Results

6 Week Completion Questionnaire

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Progress

Not started

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