Week 1 - KARLA GILBERT · Week 2 – NutritionFit Sugar This week, I would like you consider clearing your pantry and fridge of sugary items and processed snacks. Be strong. There

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In what areas of your wellness journey do you currently rely on willpower?

What are strategies that you can use to overcome these issues?

The Method – Moments

Use these daily moments to tap into and create your own wellness blueprint.

Week 1

Week 1 – MindFit Willpower

Complete the Tweak Your Environment worksheet and discover how you might put

actions into place that reflect your redefined values. Take your time. Things will

come to you during the week, so be sure to add them to your list. Keep this in plain

view, such as on the fridge.

What are some strategies that you could implement that will help you overcome

self-sabotage moments?


Week 1 – BodyFit Intro to Fitness

Maintain a Fitness Diary for 7 days. This will be assessed individually, and I will

suggest improvements that may help you with your goals. Please send to

[email protected] by NEXT Wednesday. (This is not mandatory.)

What has stopped you in the past from maintaining a fitness program?

What obstacles were you faced with?

How could you overcome these obstacles to restructure a fitness program?

If nothing changes in regard to your fitness levels, how would this make you feel?

What type of exercise do you enjoy doing?

Week 1 – NutritionFit Food Diary

Record a Food Diary for one week. This will be assessed individually and I will

suggest any improvements that may help you with your goals. Please send to

[email protected] by NEXT Thursday (This is not mandatory.)

mailto:[email protected]



Week 1 – FoodFit Meal Planning

This week, I would like you to find at least 2 new recipes that you would like to try to

include in your weekly meal plan. We will continue this over the next few weeks.

What are some ‘if’ and ‘then’ strategies you could implement in regard to your

meal planning?

Week 1 – LifeFit Food Labels

What food items can you phase out that contain 4 or more ingredients that you

don’t understand?

What aisles in the supermarket might you not even consider going down now that

you understand how to read labels?

What food substitutes or omittances would you make the next time you’re

shopping?


Week 1 Review

Looking through your thoughts this week, what are 3 goals you can focus on? Next week?

1.

2.

3.


Week 2

Week 2 – MindFit Strategies

Place the eating awareness chart on your fridge and record your feelings each

time you snack.

Attempt to give eating your meals your full attention by removing all distractions, i.e.

TV, phones, email.

Chew food at least 15 times before swallowing.

Try serving your meals on a smaller plate or bowl, use a teaspoon instead of a

dessert spoon, and sit down while eating.

Ask yourself, “I can have this, but do I really want it?” at times of mindless eating.

What level of fullness do you currently eat at now? What could you do to remind

yourself to stay within the range of 2-6 in fullness?

Week 2 – BodyFit Creating Your Own Program

Ask yourself these questions when constructing a fitness program to suit YOU.

How much time can I dedicate to fitness each day?

Where will I work out?

Who shall I work out with?


cont…

What type of workouts do I love doing?

What are my backup plans if I can’t do a certain session? (perhaps something at

home or an afternoon session if an early start at work)

Who can help me achieve these goals?

Have you completed your exercise diary for the week? For recommendations, send to: [email protected]

Week 2 – NutritionFit Sugar

This week, I would like you consider clearing your pantry and fridge of sugary items

and processed snacks. Be strong. There will be a component of emotional

attachment to certain foods. Remain aware of this.

This week, be mindful about reducing ALL refined sugar products from your diet.

Beginning today, check labels and get clued in on what’s in everything you eat.

cont.



Where can you reduce the amount of sugar you eat at breakfast?

What about lunch?

How about dinner?

What healthier options can you substitute for current sugary snacks?

Do you regularly consume sugary drinks? Sugar in tea or coffee? What changes

can you make here?

What are some strategies to help you divert sugar cravings as they arise?

Have you completed your food diary for the week? For recommendations,

send to: [email protected]

What repetitive patterns can you see?



Can you see any opportunities where you can substitute healthier options?

Did you only eat when you were hungry? When didn’t you?

What strategies can you implement to help with these times of the day?

What were your portion sizes like? Did you consider these this week? When didn’t

you, and where can you may improvements?

Are you skipping or not eating meals for more than 3-5 hours? Where can you add

in a healthy snack with protein to avoid being too hungry?


Week 2 – FoodFit Grocery Basics

Download your meal planner now that you’re building your recipe bank and

getting busy with creating weekly meals.

Write down all items from the recipe on your shopping list.

Discover 2 more new recipes this week to try and add them to your recipe bank.

What meals could you double up on and freeze?

What is the best day and time of the week to buy the bulk of your groceries?

What new ideas can you add to your grocery list to improve nutrition?


Week 2 – LifeFit Toxins

How can you help reduce toxins in your environment?

How about personal products?

What foods can you choose that will help to cleanse your liver?

What foods can you eliminate from your diet that contain hormones, pesticides or

chemicals?


Week 2 Review

Looking through your thoughts this week, what are 3 goals you can focus on

next week?

1.

2.

3.

Goals you can continue with from last week


Week 3

This week, again record your food diary for self- accountability and observations

Week 3 – MindFit Refocussing

Take time today to go over your goals for the week and refocuss. What’s working

for you and what isn’t it? Do you feel you need to re-word any of your values or

remind yourself of your goals? Take this time to check in with yourself and make the

necessary adjustments.

Week 3 – BodyFit Finding Time

What strategies can you put in place to ensure your workouts aren’t a battle of

wills?

What does making fitness part of your lifestyle mean to you and your values?

What changes can you make to your lifestyle to ensure time for a workout? Help

from others? Time management? Wake up earlier?


What positive changes do you hope others will see in you once you incorporate

fitness into your day?

Week 3 – NutritionFit Starches

This week bring awareness to the type of carbohydrates and starches you regularly

eat.

Where can you make improvements and healthier substitutes? Where can you

begin to incorporate these your weekly meal plans?

What improvements can you make at breakfast?

What about lunch?

How about dinner?

What healthier options can you substitute for current carbohydrate snacks?

Reduce alcoholic drinks to once a week.


Week 3 – FoodFit Cooking

Discover 2 more new recipes this week to try and add to your recipe bank.

What obstacles do you feel prevent you from cooking healthy meals?

What can you do to ease these feelings?

What are the benefits of cooking healthy meals for your family?

If nothing changes, how will this make you feel?

What strategies can you implement when you’re drawn to old habits?

Week 3 – LifeFit Digestion

What issues (if any) do you have with digestion?

How can you rectify these problems?


What supplements/foods can you add into your diet?

Food diary observations week 3



Did you eat only when you were hungry? When didn’t you?


What were your portion sizes like? Did you consider this?



in a healthy snack with protein?

Week 3 Review


for next week?

1.

2.

3.



Week 4

Week 4 – MindFit Evil Twins

Complete the Food as a Crutch Worksheet, stick this on your fridge, and remind

yourself to use it at times of mindless eating and snacking.

When is the evil twin at its strongest with you?

What other activities could you do to help take your mind off food during

emotional times?

What healthy snacks can you begin packing each day to ward off unhealthy

food choices?

Think of a novel way you can remove your ‘evil twin’ (perhaps leave her on a

bookshelf or throw her out of the trolley in the grocery store, etc.)

Week 4 – BodyFit Myths

Where can you make improvements in your fitness program to dispel common myths?


Week 4 – NutritionFit Fats

This week, bring awareness to the type of fats you eat every day.

Where can you make improvements and find healthier substitutes? Where can you

begin to incorporate these into your daily meals?


What about lunch?

How about dinner?

What healthier options can you substitute for current high trans-fat snacks?

What fats are healthier options to cook with?

Week 4 – FoodFit Snacks

Discover 2 more new recipes this week to try and add to your recipe bank.

What are 3 recipes you can find this week to begin making healthy snacks for home

and away?


Are snacks a habit of time? How are they serving you? What are some ways you

can divert yourself away from mindless snacking?

Week 4 – LifeFit Stress

Fill out the urgency vs. importance worksheet this week, and leave it on your fridge

for monitoring.

What areas of your life are currently stressful to you?

What strategies may help you reduce these stressors?

What enjoyable lifestyle techniques do you practice to help you lessen these

stressors?


Week 4 Review


for next week?

1.

2.

3.



Week 5

This week, again record your food diary for self- accountability and observations

Week 5 – MindFit Scripts

Let’s explore a few scripts you may have related to your eating habits.

What is a current script you have regarding treats or desserts? (Nightly habit in front

of TV?)

How can you approach this in a new way? (I will have a small bowl of blueberries,

am I really hungry?)

What is a current script you have regarding eating everything on your plate?

How can you approach this in a new way? (I will eat until 80% full, etc.)


What is a current script you have regarding eating at restaurants?

How can you approach this in a new way? (no bread basket, choose entrées)

What is a current script you have regarding travel/holidays?

How can you approach this in a new way? (I will take my own healthy snacks, not

rely on airport food)

Week 5 – BodyFit Injury Prevention

Highlight some options you can consider to help avoid injuries and make these part

of your routine.

Do you have any old or new injuries that are preventing you from being active?

From what you’ve read, what is the best approach to take to seek help?

Week 5 – NutritionFit Protein

This week, bring awareness to the type of proteins you eat each day.

Where can you make improvements or incorporate healthier substitutes? Where

can you begin to include these into your daily meals?



What about lunch?

How about dinner?

What healthier options can you substitute for current low protein snacks?

Week 5 – FoodFit Eating Out

Discover 2 more new recipes this week to try and add to your recipe bank

What are some healthier options you can choose at your favorite restaurant or

takeaway?

If you’re planning to travel, what portable healthy snacks do you enjoy eating?

Week 5 – LifeFit Kids

What are some helpful ways to model your behaviour towards a healthy lifestyle?


Food diary observations week 5



Did you eat only when you were hungry? When didn’t you?


What were your portion sizes like? Did you consider this?


in a healthy snack with protein?


Week 5 Review

Looking through your thoughts this week, what are 3 goals you can focus on for next week?

1.

2.

3.



Week 6 – Final Week

Week 6 - Enforcing New Habits

What are the top issues that came to light for you surrounding your eating habits

throughout the past 7 weeks?

What are some creative strategies you can implement to remind yourself to

perform an action to enforce new habits? (notes, photos, etc.)

Week 6 – Honoring Thyself

What thoughts do you have about yourself and your current wellness attributes?

Are they mainly positive or negative?


What are some self-affirming words you can articulate to reframe these thoughts to

help motivate you?

Can you list some self-honoring activities you can undertake each week? (Place

them in your diary and make them non-negotiable; I’ll leave lots of space. ;)

Week 6 – Why it’s Okay to Fail

What has specifically caused you to have setbacks or fail in the past?

How have you responded to this situation in the past?

How effective was that response?


What other options do you have to deal with these situations that will help you stay

on track?

Week 6 – Supplements and Superfoods

Do you feel you’re already at a point where you can add in dietary supplements or

superfoods?

What are they?

Week 6 – Where the Journey Begins

What moments stood out for you during the past 7 weeks?


What strategies have you developed to help overcome these issues?

What strategies do you have in place to help you return to these ways?

Refer to The Plan – Final Goals worksheet to take you into the next phase of your wellness.

All the best, and I look forward to hearing

your feedback and success stories!

[email protected] Karla x


Documents

Week 1 - KARLA GILBERT · Week 2 – NutritionFit Sugar This week, I would like you consider clearing your pantry and fridge of sugary items and processed snacks. Be strong. There