Course curriculum

  • 1

    Start Here!

    • Welcome!!

    • How to Navigate Thinkific

    • About the App!

    • FB Group Page

    • Daily Texts!

    • Quick Rundown of the Twelve Skills

    • Watch: Eat for Real Change

    • Watch: How Small Changes Add Up

  • 2

    Housekeeping!

    • Housekeeping Items

    • Discount Codes & Meal Delivery Solutions (#yyc)

    • Additional Questions & Answers for the App

  • 3

    Skill #1: Tracking

    • Principals of Skill #1: Tracking Your Food

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

    • Watch: Habits & Identity w/James Clear

    • Exercise: Weekly Reflection

    • Weekly Wrap-Up

  • 4

    Skill #2: Whole Food Focus

    • Principals of Skill #2: Eating Mostly Whole Foods

    • Listen: Real Food & The Science Behind Healthy Lifestyles

    • Let's Talk: Eat More Veggies

    • Listen: How to Quit Eating Ultra-Processed Foods

    • Exercise: Weekly Reflection

    • Weekly Wrap-Up

  • 5

    Skill #3: Balancing Plates

    • Principals of Skill #3: Balancing Your Plate Well

    • Listen: Balancing Blood Sugar (SUPER IMPORTANT)!

    • Bonus: Let's Talk Macronutrients Basics

    • Exercise: Download of the Balanced Plate

    • Weekly Wrap-Up

  • 6

    Skill #4: Determining Hunger & Fullness

    • Principals of Skill #4: Hunger and Fullness Cues

    • Let's Talk: Portion Sizes

    • Watch: Make Peace With Food

    • Let's Talk: Intermittent Fasting

    • BONUS: Meal Planning Basics

    • Exercise: Weekly Download

    • Weekly Wrap-Up

  • 7

    Skill #5: Making Worthwhile Choices

    • Principals of Skill #5: "Healthifying", Satisfying and Making Worthwhile Choices

    • Watch: Exception/Indulgence Food

    • Listen: Create Your Own Food Boundaries

    • Listen: Restriction vs. Choice

    • Watch: Pleasure & Calorie-Burning

    • Exercise: Create Your Thrive List

    • Weekly Wrap-Up

  • 8

    Skill #6: Balancing Emotions

    • Principals of Skill #6: Regulating Without Food

    • Watch: Food & Your Brain

    • Bonus: Additional Resources

    • Helpful Fridge (or Pantry) Print-Out

    • Exercise: Let the monsters ride the bus

    • Weekly Wrap-Up

  • 9

    Skill #7: Adequate Sleep & Stress Management

    • Principals of Skill #7: Sleep & Managing Stress...The Magic Sauce!

    • Summary of Sleep Tips (from Shawn Stevenson)

    • Current Sleep Hygiene

    • Stress & Our Stress Response

    • Watch: Turning Stress into a Gift

    • Additional Resources (If you're interested)

    • Exercise: Weekly Download

    • Weekly Wrap-Up

  • 10

    Skill #8: Smart Snacking

    • Principals of Skill #8: Smart Shhhhnaaackin'

    • Snack Inspo!

    • Fabulous Summary

    • Exercise: Weekly Download

    • Weekly Wrap-Up

  • 11

    Skill #9: Monitoring Self-Talk (Soundtracks)

    • Principals of Skill #9: Learning to Speak to Yourself With Compassion

    • Soundtracks of Our Lives

    • Affirmation & Self-Narrative

    • Additional Resources

    • Exercise: Re-Write Your Food Story

    • Weekly Wrap-Up

  • 12

    Skill #10: Moving Your Body & Hydrating

    • Principals of Skill #10: Shake It & Water It!

    • Quench: Getting Hydration from Food!

    • Getting Enough Water

    • Exercise: Water Tracker Download

    • Weekly Wrap-Up

  • 13

    Skill #11: Asking For Help/Community

    • Principals of Skill #11: Lean on the Community

    • A Big "Ask" From ME!

    • Additional Resources

    • Exercise: Weekly Reflection

    • Weekly Wrap-Up

  • 14

    Skill #12: Having Fun With It/Adding Joy

    • Principals of Skill #12: Be Consistent & Make it a Lifestyle

    • Let's Talk: James Clear's Habit Loop

    • Let's Talk: The 4 Laws of Habits

    • Next Steps....

    • Final Additional Resources

    • Exercise: Weekly Download

    • Weekly Wrap-Up