GETTING STARTED – Your First Week

Before your first coaching session, the following information will ensure you have a solid foundation for success. For best results and to receive maximum benefit from the program, we provide nutrition advice, exercise guidelines, and behavior modification support. The goal of the program is to lose weight, but by focusing on the process you optimize your health and build the life you want.

• Track at least three days of everything you eat. You can use an app, a written journal, or both. Please don’t leave anything out we are not here to judge you. The first step is to take an inventory of what may be getting in your way and holding you back.
• Think about and write what are the foods you struggle with. We all have a relationship with food, for some it may not be healthy.
• What emotions or triggers can you identify when you face challenges with food?
• Activity, exercise or fitness you typically do.

If you want to use an app, we recommend either Cronometer or Myfitness Pal. Apps easily allow you to track food. They help to understand what is works for weight loss but also bringing awareness to what is counterproductive. Tracking food is about education. It’s important to understand some basic differences about what is in the food you eat. This program is not about tracking macros, counting calories, or obsession on points. But if you don’t know the difference between a carbohydrate, a fat, and a protein some education is helpful. Tracking long term isn’t necessary, but when starting it can be beneficial.

We advocate for a LCHF (low carb healthy fat) nutrition plan, see the documents discussed above for what this means. For reasons we will get into soon, this is an effective way to reverse metabolic syndrome and lose weight.