LEARN
Learning how to eat the right foods, at the right times and in the right amounts is what will make your upcoming success a lifelong transformation!
Below the foundational lessons you will find here are all the instructional videos on how to use our app too!
NUTRIENT SYNTHESIS
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Here’s a summary - please read this carefully and refer back to it often:
“Good carbs” are critical to your weight loss success, as they offer the best source of energy, provide fiber, fuel your metabolism, support your vital organs.
“Good carbs” are those that are “natural” (picked from the ground or a tree), such as fruits, veggies, beans, sweet potatoes, yams, quinoa, etc … and “bad carbs” are those that are processed (man-made), such as white bread, pasta, tortillas, chips, crackers, etc.
Never eating processed carbs again isn’t realistic, so if/when you do, choose those that offer the most amount of nutrients, such as spelt and ezekiel bread. And be sure to…
Include a protein and healthy fat with your “good carbs” at each snack and meal to help slow down the digestion of carbs and mitigate the adverse effect on your blood sugar. This is what we call “Nutrient Synthesis” - combining the right foods, at the right times, and in the right amounts.
Note: Some proteins also have healthy fat, such as eggs and salmon, and they can count as both.
By “right times” we mean: having Simple and Starchy Carbs earlier in the day (meals/snacks 1, 2, and 3) … and then Fibrous Carbs later in the day (meals/snacks 3, 4 and 5). And again, include a protein and healthy fat at every snack and meal.
It’s okay to have fibrous carbs at meals 1 and 2 (e.g., spinach and mushrooms in your omelet) in addition to starchy and/or simple carbs as well… you just don’t want to rely on just fibrous carbs earlier in the day, as you’ll soon be very low in energy.
It’s also okay if you have a little starchy carbs at meals 4 and 5 once in a while IF they’re natural (not processed) and you have protein and healthy fat with them.
“Simple Carbs” are basically fruit … “Starchy Carbs” are natural but higher in starch, such as potatoes, yams, sweet potatoes, brown rice, beans, oatmeal, quinoa, etc… and “Fibrous Carbs” are basically vegetables.
By “right amounts”, we teach our clients to follow a two-step process. Step 1 is following the “fist/palm/thumb rule” where…
The total portion of your carb is about the size of your fist (e.g., a small baked potato or 1 cup of oatmeal… or a ½ of each).
The total portion of your protein is about the size of your palm (e.g., a small chicken breast or ⅔ cup cottage cheese).
The total portion of your fat is about the size of your thumb (e.g., 1 tbsp peanut butter or 10 almonds).
Step 2 is eating slowly and mindfully and stop eating when comfortably full. Rather than counting calories or measuring foods, simply allow your body to serve as your guide of when and how much to eat.
Eat slowly, put your fork down between bites and drink water, and pay close attention to signs of fullness. So, if you’re ¾ the way through your meal and start feeling full, put your fork down, drink a large glass of water, and wait 15 minutes. If you’re still hungry, you can eat a little more… but if not, stop there. Let your body be your guide of how much you should eat.
When you take the time to prepare all the right foods in advance … then combine them together per my meal guidelines above… and then follow the 2-step process for how much to eat, losing weight is simple. And it works. Every. Single. Time.
Note: a “meal” can be a small snack, just be sure to follow the above guidelines and stop eating when comfortably full and satisfied.
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PLANNING YOUR MEALS
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In the video above, you’ll learn the importance of making your grocery list by following the Recommended Food List and then preparing your foods in advance so that sticking to the program is quick and convenient.
Your coach will go over all of this on your scheduled Zoom call and be available to you as much as you need!
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HOW TO SUBMIT YOUR MEAL PLAN
QUICK & EASY SNACKS
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Snacks ideas for earlier in the day:
Starchy/Simple Carbs = sliced berries
Protein = greek yogurt
Healthy Fat = nuts
Starchy/Simple Carbs = sliced peaches
Protein = cottage cheese
Healthy Fat = pistachios
Starchy/Simple Carbs = grapes
Protein = string cheese
Healthy Fat = string cheese
Starchy/Simple Carbs = high fiber cereal
Protein = milk
Healthy Fat = milk
Starchy/Simple Carbs = brown rice cake
Protein = almond butter
Healthy Fat = almond butter
Starchy/Simple Carbs = baked fries
Protein = greek yogurt or cottage cheese with ketchup
Healthy Fat = olive oil (on fries)
Starchy/Simple Carbs = popcorn
Protein = nuts
Healthy Fat = nuts
Starchy/Simple Carbs = watermelon
Protein = feta cheese
Healthy Fat = feta cheese
Starchy/Simple Carbs = apple slices
Protein = almond butter
Healthy Fat = almond butter
Snacks ideas for later in the day:
Fibrous carbs = cucumber and carrot slices
Protein = greek yogurt (mixed with hummus)
Healthy Fat = hummus
Fibrous carbs = celery
Protein = peanut butter
Healthy Fat = peanut butter
Fibrous carbs = tomatoes
Protein = mozzarella cheese
Healthy Fat = mozzarella cheese
Fibrous carbs = grilled asparagus
Protein = sunflower seeds
Healthy Fat = sunflower seeds
Fibrous carbs = jicama fries
Protein = greek yogurt (mixed with hummus)
Healthy Fat = hummus
Fibrous carbs = beets
Protein = goat cheese
Healthy Fat = goat cheese
Fibrous carbs = diced tomato
Protein = cottage cheese
Healthy Fat = avocado
Fibrous carbs = steamed cauliflower
Protein = hard-boiled egg
Healthy Fat = hard-boiled egg
Fibrous carbs = green beans
Protein = tofu
Healthy Fat = sesame oil
If you have questions or need additional snack ideas, let your coach know! They are here for you, every step of the way!
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MEASURING YOUR PROGRESS
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Once you've watched the above video, follow these two steps:
STEP #1: Every Friday add your weight into the app. You will have a reminder in your 'Things To Do Today' to update your progress.
STEP #2: In addition to weighing yourself, also measure your progress by one (or more) of these methods:
=> Your waist circumference and other measurements (you can add these into the app too)
=> How your clothes fit.
=> Your energy levels, strength, endurance, etc.
=> Your resting heart rate, blood pressure, blood sugar, etc.
If you have questions or need help measuring your progress and updating the app, let your coach know.
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STAYING ACTIVE
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All activity adds up and not only burns calories, but also helps balance your hormones and keeps your metabolism working efficiently. So take some time to consider how you plan on getting more active - if you haven’t already. Not just fun activities like biking, hiking, and tennis... but also chores, yard-work, taking the stairs instead of the elevator, etc.
If you have questions or need help with ideas for getting more active, let your coach know, post it in your coach's group, and/or attend the Group Coaching Calls. We are here for you!
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CARDIOVASCULAR EXERCISE & RESISTANCE TRAINING
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After you've watched the above video, click on the kettlebell icon in the app (at the bottom, in the middle) to go to our extremely effective, time-efficient workouts that combine both cardio exercise and resistance training in the privacy and convenience of your own home in as little as just 15 minutes.
If you have questions, let your coach know, and/or attend the Group Coaching Calls. We are here for you!
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FOLLOWING THE PROGRAM WHEN DINING OUT
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Once you've watched the above video, here are some general guidelines to follow:
1. Have a small snack an hour or so before, so you arrive in complete control and not so hungry that you stray from the plan and/or over-eat.
2. Try to include as many veggies as you can, as they’re loaded with nutrients, very low in calories, and have almost no adverse effect on blood sugar.
3. Make sure you include a protein (e.g., grilled chicken or shrimp). Typically, when you’re dining out, you don’t have to worry about adding fat, as restaurants are very generous with butter, oil, cheese, and other fats.
4. Drink lots of water at your meal.
5. Eat slowly and mindfully and stop eating when comfortably full.
If you have questions or need help coming up with a plan prior to your meal out, let your coach know!
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FOLLOWING THE PROGRAM WHEN ON THE GO
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Once you've watched the above video, make a list of foods from each category (e.g., Simple Carbs, Starchy Carbs, etc.) that would make up good snacks or meals to take with you on the go.
If you need more help with healthy and convenient snack ideas, just let your Coach know! Also, make sure you have a small cooler and ice packs to take your food with you for the day.
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WATER
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After you've watched the above video, do these 3 things:
1. Calculate your recommended water intake by multiplying your weight (in lbs) by 50% ... then, add 4 more ounces for every 10 minutes you exercise.
2. Get a large water bottle and rubber bands to implement the "Rubber Band Trick" to help ensure you reach your recommended daily intake.
3. If you don't enjoy drinking water, purchase some of the items discussed in the video to help add flavor and variety, such as fruit, mint, and cucumbers.
If you have questions, let your coach know!
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ALCOHOL, COFFEE, JUICE & SODA
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After you've watched the above video, do these 3 things:
1. Calculate your recommended water intake by multiplying your weight (in lbs) by 50% ... then, add 4 more ounces for every 10 minutes you exercise.
2. Get a large water bottle and rubber bands to implement the "Rubber Band Trick" to help ensure you reach your recommended daily intake.
3. If you don't enjoy drinking water, purchase some of the items discussed in the video to help add flavor and variety, such as fruit, mint, and cucumbers.
If you have questions, let your coach know!
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MORNING MINDSET
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Once you've watched the above video, go ahead and try out your “Morning Mindset Ritual”:
STEP #1: Read your top “WHY” reasons out loud… and then visualize how you’ll feel once you reach your ideal weight and health.
STEP #2: Identify any possible obstacles in your way today, create a plan to overcome them, and enter them in your Daily Planner.
STEP #3: If you have questions or need help coming up with a plan to overcome your obstacles, let your coach know!
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ALL OR NOTHING THINKING
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Once you've watched the above video, the next time you stray from the program, stop and take a moment to do the following:
=> Identify your mistake and reflect on why it occurred, so you can learn from it... did you make an unwise food choice and/or overeat because you arrived to the meal too hungry?
If so, would a small, healthy snack have helped? Make sure you understand WHY you lost focus and what you can do to prevent it in the future.
=> Put the past behind you and focus on the present moment in front of you right now.
=> Get right back on track.
=> Post in your Coach's group chat so we can celebrate you learning from your mistakes and getting right back on track. This is a big “win”!
If you have questions or need help learning from your mistakes or getting back on track, let your coach know. When you face challenges, this is exactly what your coach is there for!
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REDUCING SUGAR CRAVINGS
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Once you've watched the above video, let your coach know if you need additional help with sugar cravings!
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BEST & WORST CONDIMENTS
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After you've watched the above video, make a list of those condiments you enjoy from the "WORST" list below and try one of the healthier options presented in the video... and also make a list of those from the "BEST" list to focus on including in your meals, for added nutrients and flavor.
WORST
1. Ketchup
2. Ranch dressing
3. Margarine
4. Mayonnaise
5. BBQ sauce
6. Teriyaki sauce
BEST
1. Hummus
2. Salsa
3. Mustard
4. Guacamole
5. Cottage cheese
6. Hot sauce
Also note that we have healthier recipes for most of the “WORST” condiments listed above, so just ask your Coach for these!
If you have questions, let your coach know!
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HOW TO USE THE COMMITTED COACHES APP
HOW TO USE THE APP OVERVIEW
COMPLETING YOUR DAILY HABIT
HOW TO TRACK ACTIVITY IN THE APP
HOW TO TRACK YOUR PROGRESS
HOW TO FIND RECIPES IN THE APP
HOW TO ACCESS WORKOUTS IN THE APP
HOW TO TRACK YOUR MEALS