Healthy Life Bootcamp™
Much more than a workout program,
this 8 week all-encompassing training program will
improve your stamina, balance, strength and agility.
You will leave the program with a solid understanding of your specific nutritional considerations
and be armed with a solid arsenal of behavioral techniques to keep you on a healthy path,
long after the program is over.
Designed to be safe and effective for diabetics and those struggling with weight management.
Get healthy… the right way!
this 8 week all-encompassing training program will
improve your stamina, balance, strength and agility.
You will leave the program with a solid understanding of your specific nutritional considerations
and be armed with a solid arsenal of behavioral techniques to keep you on a healthy path,
long after the program is over.
Designed to be safe and effective for diabetics and those struggling with weight management.
Get healthy… the right way!
Week 1
Fitness Assessment & Basic Training
You will complete a basic fitness assessment and gather some preliminary data that can be used as comparison points later in the program.
Training will begin by mastering the five basic fitness moves, essential for safe and effective exercise routines.
Nutritional Guidelines
Together, we will outline some basic nutritional guidelines that fit with your lifestyle and will allow you to reach your goals. You will be given access to my personal healthy menu plan, favorite recipes, and go-to grocery shopping list.
What’s Your Why?
You will get clear on your motivations for taking this journey and will set clear, actionable S.M.A.R.T goals so you can track your progress and know when you have arrived!
Week 2
Training Level 1
We will ramp up the workouts this week to make sure you are adequately challenged and your body is making progress.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Nutritional Habit Development
80% of the battle to get healthy comes down to the food you eat.
This week we focus on making small changes that lead to big results. This is not about deprivation, bland foods or expensive magic pills and shakes. This is about understanding what your body needs and knowing that every person is different. You will find a healthy combination of foods that work for you.
Week 3
Training Level 2
We will once again ramp up the workouts this week to make sure you are adequately challenged and your body is making progress.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Boundaries and Priorities
You will identify your priorities and where you need to set boundaries.
Getting real with yourself leads to long-term progress. You are worth it and your health is a priority.
Week 4
Fitness Assessment & Training Recovery Week
We will begin the week with another fitness assessment to measure the progress you have made in the first half of this program. We will continue with workouts this week but will focus on less intense movements, stretching, flexibility, balance and deeper core work to allow the body the time it needs to recover.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Fitness
Movement can be, and should be, fun! It is all about variety, experimentation and spicing it up!
You will explore different fitness options and develop a "Golden Workout List" tailored to your own strengths, skills and interests.
You should rarely feel that working out is a chore. You will discover how to make that happen!
Week 5
Training Level 3
We will once again ramp up the workouts this week to make sure you are adequately challenged and your body is making progress.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Your Stories
Many of our personal stories contribute to limiting beliefs and bad habits.
It is time for a shift in thinking. We will discover your stories and rewrite them so you develop lasting lifestyle changes.
Week 6
Training Level 3
We will continue at level three to make sure your body has time to adapt to the greater challenge. Your body will continue to make progress this week.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Overcoming Stress, Obstacles and Setbacks
Challenges are inevitable. You will identify your common triggers. Together we will develop contingency plans and coping techniques that allow you to weather any storm and stay on track to reach your health and fitness goals.
Week 7
Training Level 4
We will once again ramp up the workouts this week to make sure you are adequately challenged and your body is making progress.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Leaving the Comfort Zone
New challenges accelerate growth. By this point you feel good about your nutrition and fitness plans and your new habits are becoming second nature.
Now we ramp it up and push your limits!
We explore fresh challenges leading to even greater results.
Week 8
Training Level 4
We will continue at level four to make sure your body has time to adapt to the greater challenge.
Your body will continue to make progress this week.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Forward Momentum
In our final week together we create long term S.M.A.R.T goals and determine how to achieve them in a healthy and sustainable way. We design an action plan to maintain your forward momentum.
You now have the skills, knowledge and framework to achieve any future health goal you set.
**************************************************************************
Optional Long-Term Accountability Package
Many people find that the weekly sessions hold them accountable and improve results.
This add-on is for the person who would like that additional support at the conclusion of the program,
as they move forward toward their long term goal.
Week 10: Email Accountability Session
An email session consists of three emails total:
1) one from me to you asking a few pointed questions, 2) your response and 3)my feedback
Week 12
30-minute Phone Accountability Session
Week 14
Email Accountability Session
Week 16
30-minute phone Accountability Session
Fitness Assessment & Basic Training
You will complete a basic fitness assessment and gather some preliminary data that can be used as comparison points later in the program.
Training will begin by mastering the five basic fitness moves, essential for safe and effective exercise routines.
Nutritional Guidelines
Together, we will outline some basic nutritional guidelines that fit with your lifestyle and will allow you to reach your goals. You will be given access to my personal healthy menu plan, favorite recipes, and go-to grocery shopping list.
What’s Your Why?
You will get clear on your motivations for taking this journey and will set clear, actionable S.M.A.R.T goals so you can track your progress and know when you have arrived!
Week 2
Training Level 1
We will ramp up the workouts this week to make sure you are adequately challenged and your body is making progress.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Nutritional Habit Development
80% of the battle to get healthy comes down to the food you eat.
This week we focus on making small changes that lead to big results. This is not about deprivation, bland foods or expensive magic pills and shakes. This is about understanding what your body needs and knowing that every person is different. You will find a healthy combination of foods that work for you.
Week 3
Training Level 2
We will once again ramp up the workouts this week to make sure you are adequately challenged and your body is making progress.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Boundaries and Priorities
You will identify your priorities and where you need to set boundaries.
Getting real with yourself leads to long-term progress. You are worth it and your health is a priority.
Week 4
Fitness Assessment & Training Recovery Week
We will begin the week with another fitness assessment to measure the progress you have made in the first half of this program. We will continue with workouts this week but will focus on less intense movements, stretching, flexibility, balance and deeper core work to allow the body the time it needs to recover.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Fitness
Movement can be, and should be, fun! It is all about variety, experimentation and spicing it up!
You will explore different fitness options and develop a "Golden Workout List" tailored to your own strengths, skills and interests.
You should rarely feel that working out is a chore. You will discover how to make that happen!
Week 5
Training Level 3
We will once again ramp up the workouts this week to make sure you are adequately challenged and your body is making progress.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Your Stories
Many of our personal stories contribute to limiting beliefs and bad habits.
It is time for a shift in thinking. We will discover your stories and rewrite them so you develop lasting lifestyle changes.
Week 6
Training Level 3
We will continue at level three to make sure your body has time to adapt to the greater challenge. Your body will continue to make progress this week.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Overcoming Stress, Obstacles and Setbacks
Challenges are inevitable. You will identify your common triggers. Together we will develop contingency plans and coping techniques that allow you to weather any storm and stay on track to reach your health and fitness goals.
Week 7
Training Level 4
We will once again ramp up the workouts this week to make sure you are adequately challenged and your body is making progress.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Leaving the Comfort Zone
New challenges accelerate growth. By this point you feel good about your nutrition and fitness plans and your new habits are becoming second nature.
Now we ramp it up and push your limits!
We explore fresh challenges leading to even greater results.
Week 8
Training Level 4
We will continue at level four to make sure your body has time to adapt to the greater challenge.
Your body will continue to make progress this week.
Nutritional Check-in
We will assess how the nutritional guidelines are working for you and will adjust as necessary.
Forward Momentum
In our final week together we create long term S.M.A.R.T goals and determine how to achieve them in a healthy and sustainable way. We design an action plan to maintain your forward momentum.
You now have the skills, knowledge and framework to achieve any future health goal you set.
**************************************************************************
Optional Long-Term Accountability Package
Many people find that the weekly sessions hold them accountable and improve results.
This add-on is for the person who would like that additional support at the conclusion of the program,
as they move forward toward their long term goal.
Week 10: Email Accountability Session
An email session consists of three emails total:
1) one from me to you asking a few pointed questions, 2) your response and 3)my feedback
Week 12
30-minute Phone Accountability Session
Week 14
Email Accountability Session
Week 16
30-minute phone Accountability Session
Contact me today so we can get started on reaching your goals!
I look forward to hearing from you.
I look forward to hearing from you.
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