Course curriculum

  • 1

    Introduction: Before We Begin

    • Welcome to the Barre West 30 Day Fitness + Nutrition Challenge!!!

    • All About the App!

    • FB Group Page

    • Weekly Review Form

    • Accountability Group Coaching Calls

    • Daily Texts!

    • How Small Changes Add Up: Watch

    • The Importance of Speaking Kindly to Yourself

    • Intro Week Quote/Song/Affirmation
  • 2

    Week One: Identity & Mindfulness

    • Keystone Habits!

    • Let's Talk: Who Are You as an Eater?

    • Habits, Identity and "Who" we are (Video Resource w/James Clear)

    • Podcast Resource: Stop Stressing About Food

    • Optional: Chocolate Meditation (and Raisin Meditation)

    • Week One: Quote/Prompt/Song/Affirmation
  • 3

    Week Two: Food Focus

    • Podcast Resource: Balancing Blood Sugar (SUPER IMPORTANT)!

    • Eat for Real Change: Watch

    • Ok, Where's the "Plan"?

    • Macronutrients! More than you maybe even wanted to know!

    • Importance of QUALITY

    • Let's Talk Plates & Portions

    • Best Time to Eat?

    • Portion Sizes

    • Podcast Resource: Stop Overthinking Meals

    • Meal Planning Basics

    • Week Two: Quote/Prompt/Song/Affirmation
  • 4

    Week Three: Habits & Why We Eat

    • Habits: The HOW

    • Video Resource: How Tiny Changes Create Remarkable Results

    • Exercise: Self-Evaluation of Your Habits

    • James Clear's Habit Loop

    • Exercise: Create Your Thrive List

    • Exception Foods & Podcast Resources

    • Optional Article: How to Start a Habit You Don't Enjoy

    • Week Three: Quote/Prompt/Song/Affirmation

  • 5

    Week Four: It's Not JUST About Food

    • The "Holistic" Approach

    • The Importance of Grace: Touching on Mental Health

    • Hydration

    • Getting those Zzzzzzz's

    • Social Connectedness Matters!

    • Gratitude

    • Wrap-Up of Our Time Together

    • Week Four: Quote/Prompt/Song/Affirmation
  • 6

    Sample Meal Plans & Recipe Books to Inspire

    • PLEASE READ BEFORE ACCESSING MEAL PLANS

    • Sample Plan Week One

    • Sample Plan Week Two

    • Sample Plan Week Three

    • Sample Plan Week Four

    • Breakfast Cookie Collection

    • Snack Ideas