This 3-month Love Yourself Healthy Plan is a positive approach to your health and weight through realistic, flexible choices that nourish your body and soul by improving nutrition and activity while building self-esteem even in the midst of your busy lifestyle.VIDEO 1 VIDEO 2 VIDEO 3 VIDEO 4
WHO IS THIS PLAN FOR?
This Plan is perfect if you are ready - right now - to try something different.
This Plan is perfect for you if you are tired of restrictive dieting plans and all the mind games you end up playing and negative things you say to yourself.
This Plan is perfect for you if you are ready to empower yourself with real-life, flexible strategies that fit into your busy lifestyle and give you the tools and know-how to balance food, exercise, sleep, and stress.
This Plan is perfect for you if you are ready to be well-nourished, strong, take control of your health, your labs, your weight, build your self-esteem, and find happiness in how you care for yourself and your families.
Hating yourself healthy by restricting your food, doing punishing exercise as a penance for bad food choices, and talking down to yourself only works for so long and damages your psyche and self-trust. Change your approach and find out how freeing it is to Love Yourself Healthy for a lifetime.
If you answer yes to any of these questions, this Plan is for you!
Are you tired of starting and stopping different diet plans?
Are you unsure what to eat to reach your goals?
Do you feel hopeless about your weight or health?
Are you confused about how to improve your health?
Are you hungry and yet still trying to eat less and less food?
Do you treat food and exercise like a math problem to be solved?
Do you over-eat or binge after being “on a diet” again?
Are you avoiding exercise because it feels like a punishment?
Do you think you are just too busy to cook and shop for healthy food?
Are you relying on will power just to get through each day... or even each meal?
Are you constantly fighting a battle with the Food Cop in your head?
Do you feel like you are doomed to fail when it comes to losing weight or getting healthy?
Are you unsure how to eat right at social occasions, conferences, or even a dinner out?
Do you think it’s too hard to make any worthwhile changes?
WHAT WILL YOU LEARN FROM THIS PLAN?
Lasting lifestyle changes come from diving into the work of making changes with a solid structure and a plan. This plan gives you the structure and guides you through doing the work one step at a time. You get credible health and nutrition information based on the current body of evidence and your coach’s clinical experience working with people on improving health and losing weight. The approach in this plan is based on the concept that big changes are achieved by consistently taking one small step forward at a time.
The entire curriculum can be seen below with details on what is covered each week of the Plan. What the course topics don’t tell you is that during this course, you will also learn:
You are unique and your life is unique. You deserve an approach that is tailored to your lifestyle and this program provides that with built-in flexibility. This course provides the structure, but you get to make your own goals so that you can focus on your health priorities in a way that works in your lifestyle.
WHAT THIS COURSE IS & IS NOT
This course is not another surface-level diet and exercise plan. In fact, there is NO meal plan and there is NO exercise plan!
This course goes deeper into reasons we make the lifestyle choices that we do and explores enjoyment of food without guilt or shame.
It focuses on positive aspects and what you can eat instead of creating a list of food rules and forbidden foods.
It gets rid of the on/off diet mentality that leads to binge-eating both before and after being on the diet.
It lets you make your own guidelines for finding nutrition and activity that works for you -in your unique life, with your personal preferences.
It’s a warm, accepting, loving approach instead of a tough love, hard and fast rules, win or fail approach.
WHAT ARE THE FEATURES?
13 WEEK CURRICULUM
Week 1: Setting Yourself Up for Success with Nutrition: Learn which lifestyle habits promote health and quality of life for the long-term, find out why relying on willpower will not get you where you want to go, and review ideas and simple small steps to set yourself up to crush your nutrition goals.
Week 2: Nutrition – Quality & Quantity: Explore the many reasons we may turn to food, how to start tuning into your body’s signals to figure out how much to eat, and a simple way to improve the nutrition quality of your meals.
Week 3: Meal Planning – Eating at Home: Put the first two courses together with a step-by-step strategy to plan and prepare meals at home and learn the importance of having a Plan B.
Week 4: Food Package Detective: Dive into the details about food and learn what those food packages are really telling you with the nutrition facts panel and ingredients list; find out which nutrients to focus on to reach your health goals. Grab some food packages from your kitchen to explore the foods you eat!
Week 5: Month One Reflections & Food Choices: You’ve learned a lot and have been focused on making changes for one month so it’s time to take a welcome pause to reflect – you will consider how your nutrition has changed and gather your personal “lessons learned” as we transition into exercise next week.
Week 6: Setting Yourself Up for Success with Exercise: Learn the many benefits of regular, enjoyable activity and cover the different components of a well-rounded exercise routine. You will determine if you should speak to a physician before becoming more active and learn how to get started on building your foundation for activity.
Week 7: Handling Challenges – The Mental Obstacle Course. Learn about the Stages of Change and Decisional Balance as tools to help you focus on realistic strategies and becoming more gentle with yourself as your motivation levels, life, and situations change.
Week 8: Cooking Tips & Recipe Modifications. Ready to up your kitchen game? You will learn about food and recipe math, making recipe substitutions, different cooking methods, choosing the right oils for cooking, and ensuring food safety.
Week 9: Principles of Cardio & Strength Training. Ready to up your exercise game? Learn about frequency, time, duration, intensity, FIT, FIRST, RPE, LISS, HIIT, DOMS, and the American Heart Association guidelines for exercise.
Week 10: Strategies for Dining Out. Investigate the many tools you have to enjoy a decadent restaurant meal and stay focused on your long-term health goals. Information on healthier choices by cuisine is included.
Week 11: Handling Challenges – Make Peace with Yourself. Investigate what you believe about yourself and your ability to be successful by exploring some Cognitive Distortions many people have about how they fit (or don’t fit!) into a healthful lifestyle, then learn 3 steps to challenge those faulty thoughts.
Week 12: Make Your Plan for Parties & Holidays. Learn to navigate social occasions successfully while keeping your health a priority with these 10 Smart Tips.
Week 13: The Remaining Pieces – Sleep, Stress, & Self-Care. Now that you’ve got a solid start with nutrition and activity to promote a healthy, happy life, explore how some other lifestyle habits can contribute to – or take away from - your health and happiness for the long-term.
ABOUT YOUR COACH
Alexia has been there - she has cardiovascular disease, had a heart attack, has been obese, and even once gave up on the idea that she could ever make lasting changes. She pulled herself up by the bootstraps and improved her health; she knows the struggles you are facing and what it takes to finally be successful. As a coach and nutritionist, she know how to ask you questions to get you thinking in new ways, how to draw on the appropriate science and research, and how to uncover strategies that will work in your unique life. Alexia’s approach is based on small steps, flexible plans, positive self-talk and a commitment to embracing the process of change to improve your health, weight, and well-being.
ACE Certified Health Coach, Certified Personal Trainer, and Licensed Dietitian Nutritionist (FL) who believes life is better with science, humor, and beautiful, delicious, healthy food. Alexia was a Chronic Dieter who went from Body-Hater to Body-Lover after becoming a Heart Attack Survivor.
Get ready for a No nonsense - No BS - Keep It Simple approach, served up with a non-diet or reverse-diet philosophy and a side of body confidence and empowerment. Learn to focus on the mental game of healthy living as well as the details of daily food, activity, and other lifestyle choices.
Alexia has coached, counseled, educated, learned and laughed alongside hundreds of clients and patients in medical and worksite wellness settings. Through N.E.W. Motivation Coaching, Alexia brings hands-on and virtual workshops and classes to adults to improve their nutrition quality, break their food rules, transition to a new way of eating, and manage their health and weight – even those with a crazy schedule, those on a tight food budget, and those concerned with the quality or – or additives in – their foods.
Alexia has also taught nutrition and counseling courses at the University of North Florida. She writes, speaks, and advocates for healthy living in a realistic, flexible, and delicious way. Learn more about Alexia at AlexiaLewisRD.com or catch her free videos at YouTube: AlexiaLewisRD.