Want to see the entire curriculum at a glance? here it is:

Transcription

1 THE ENTIRE CURRICULUM OUTLINED. Want to see the entire curriculum at a glance? here it is: Tell us about yourself (Client intake) 0 How to use the coaching platform How we coach and why #1 How to measure progress Prepare for liftoff Your "Owner's Manual" Take a 5 Ready, willing, and able 1 minute The 5 Whys (Weight, Girth, Photos, action Your destination postcard first measurement) Now, for something different Find your level Take a 5 PN Coaching's most wanted 2 minute action Running from the bear The 5 chapters of PN Coaching What s your outlook? Eat Slowly Slow down for satisfaction 3 Eat slowly How to gain weight fast In praise of slowness Consciousness raisin

2 Outcomes vs behaviors Notice and name PNers do it slowly 4 Eat Slowly Are we there yet? Fireside chat with Dr. Berardi #2 How to eat to 80% full Play the hunger game 5 Eat to 80% full How hungry are you... really? Notice and name again Break the food chain How are YOU You may experience slight discomfort Difficult-difficult, difficult-easy 6 Eat to 80% full Nothing to fear but fear itself Hunger is not an emergency Waiting for marshmallows How to get your daily protein 7 Eat lean protein with every meal Making protein work for you Can you get protein from plants? Truth or dairy Protein powder and tasty super shakes How are WE

3 What's around you? 8 Eat lean protein with every meal Put on your seatbelt Your PN Coaching pit crew Kitchen makeover Shopping day #3 How to Get Your Colors Just Add Vegetables 9 Eat at least five servings of colorful How To Prep and Cook Your Veggies The No-Waste Challenge Greens Supplements and Powdered vegetables / Veggies fruit Tomato Travels Eat at least What's for Breakfast? five servings Who's Your Farmer? 10 of colorful PN Coaching Movie Night vegetables / Are You Over-Processing Your Fitness? fruit Fuel up with smart carbs The carb continuum 11 Make smart carb choices A fab five of smart carbs Carb cooking skills Dial-a-carb

4 The Food Spectrum Game 12 Made smart carb choices Help! I Need A Grownup! Don't Be Fooled By Fitness Foods Consistency, Not Compensation #4 Fix My Recipe How to get healthy fats How To Prep & Use Healthy Fats 13 Eat healthy fats What Makes Fats Healthy? The Benefits of Omega-3s Cooking with Healthy Fats How are YOU Be Your Own Experiment Feedback, Not Failure How to "Listen To Your Body" 14 Eat healthy fats Experiment Day: Snapshot What Is Your Body Saying? How to get your daily protein The Evolution of Eating Kitchen Essentials Keep Meals Planned PN-Friendly 15 PN-friendly How To Eat Healthy Meals At meals Restaurants How To Exercise While Traveling

5 The Grind: Motivation Reboot The 3 Ss Planned Who's On Your Team? 16 PN-friendly meals Nothing Succeeds Like Success Pull the Trigger #5 Just Collect Data Why Keep A Food Journal? 17 Recorded your intake Go Ahead, Make My Mistake Don't Count On Calories What Else To Track In Your Food Journal How are YOU Consistency Before Complaints What To Look For In Your Food Journal 18 Recorded your intake Try a Sample Food and Feelings Put Your Coach Hat On From 100 to 0: Your sleep ritual Sleep more = Get Leaner, Be Smarter 19 Created & used a sleep ritual 11 Tips For A Great Night's Sleep When Sleep Rituals Aren't Enough Sleep Supplements to Try How To Exercise While Traveling How are WE

6 Mindset Matters Off to Mental Ninja Camp Created & Review your mental script 20 used a sleep ritual Chill Out The 3Rs #6 Think Before You Drink Drinks Should Earn Their Rent Drank only Tea or Coffee? 21 calorie-free How Much Should You Drink? How are YOU beverages Another Kind of Drinking Challenge Can You See Me Now? Clear the Clutter 22 Drank only calorie-free beverages Break Up With Your Old Self Choose Your Own Adventure Keepin' It Real Midterm Exam Play Time The Photo Shoot 23 Took a break Eat What You Want Day Gut Check

7 How to chase recovery Good Stress, Bad Stress 24 Used targeted recovery strategy What Is Recovery? The Body's Building Blocks Fill Your Body's Bank Account What s your outlook? #7 Supplements Are Supplements Mowing the Lawn With Your House 25 Used targeted recovery On Fire Workout Boosters What's In That Bottle? strategy Supplements That Work How to play the whole foods game What counts as a whole food? 26 Ate only whole foods Why are whole foods good? How healthy are healthy foods? Old school whole foods Ch-Ch-Ch-Changes Fearless leaders Ate only Highs and low 27 whole foods Obstacle course Seeing is believing

8 How to do just a little better Expectations, revisited 28 A little more, a little better Continuum, continued Two wild & crazy questions Learning to fall #8 DAIJA view Is there an elephant in the house? 29 A little more, a little better Talkin' about my motivation Spring clean for success Improves your moves Play the protein and plant game 30 Protein & colorful plants with each meal Brush up and branch out Are you a nutcase? Plant-based day To every veggie there is a season Evaulate and individualize Go primal Protein & Your owner's manual 31 colorful Ancestral diet day How are WE plants with What's your (exercise) type? each meal

9 Practice leaving space The discomfort zone 32 Practice 80% full Superfoods Experiment Day: Low fat or low carb day Working up an appetite #9 The hunger Constant craving 33 Practice 80% full Good reads Fasting Day Help fight hunger Tune in to tune up your body 34 Do a mind-body scan Who's driving? What's your function? Know yourself Self-scanning while squatting The 4 horsemen of eating issues Who cares? Do a Your schedule doesn't lie 35 mind-body Food and relationships scan Kummerspeck

10 The information vacation game Photo shoot anatomy 1 36 Fitness media information Photo shoot anatomy 2 The information-free experiment Train, don't strain vacation Nature calls Second verse, same as the first 37 Fitness media information vacation The urban jungle The no-contact challenge Go ape How are YOU Find your oasis minutes of de-stressing How to meditate (without the woo-woo) Time bandits, time warriors The unistasker Focus for fitness #10 The mirror Keep the hormones humming 20 minutes That's amore 39 of Saying difficult things (SDT) de-stressing Appreciation Day

11 Start writing your fitness story Unfit person, fit person 40 Create & practice your Find the fit person Do less Now and zen fitness mission Come inside for dinner Hand over the feather 41 Create & practice your Stuck in the middle with you It just got real Dream warrior fitness mission How to choose your own adventure 42 Picked your own habit Keep the goal the goal Come out of the closet Your food history Bouncing back #11 Help wanted Recruit your crew Picked your Who's your farmer? (Again) 43 own habit Get your head right How are WE Get it together

12 Your journey, your photo shoot Be your best you 44 Prepare for final photos PN Client's photo shoot experience Anatomy of YOUR photo shoot Going up, coming down State of the union What do you see? Prepare for What do you say? 45 final photos Dream it, do it How are YOU Photo shoot: 1 day out Let's get this party started Give thanks Celebrate The denoument 46 your progress The shoulds No failure; only feedback #12 After enlightenment, the laundry Maintenance road Celebrate How low can you go? 47 your The feast challenge progress The tightrope

13 Help others, help yourself get healthy Dear Newbie Pay it forward Joy division Meal of Meaning challenge More fit friends What s your outlook? 1 week from retirement Don't dwell; do Pay it What would you do? 49 forward The Perfect Day challenge Give back The station 50 Pay it forward The logistics of leaving PN Coaching Your exit strategy Getting your wings #13 The secret to PN Coaching, revealed