Course curriculum

    1. START HERE! Important Program Information

    2. HSA/FSA Reimbursement

    3. LABS & FUNCTIONAL TESTING: Your Options as a F4L Client

    1. COMPLETE THIS BEFORE DAY 1: Record Starting Stats

    2. DAY 1: Welcome to F4L Coaching

    3. DAY 2: Conscious Agreement

    4. DAY 3: Limiting Belief Mindset Workshop

    1. F4L Protein Cookbook

    2. Easy Recipes

    3. Snack Ideas

    4. Fruit & Vegetable Intake

    5. Fiber Intake

    6. Supplements

    7. Dining Out Guide

    8. Alcohol Guide

    9. Micronutrients

    10. Macro Caps

    1. Macro Basics

    2. MFP Set Up & Food Scale Tips

    3. Building Balanced Meals & Planning Your Meals (Fillable Worksheet!!)

    4. Meal Prep & Cooking Tips

    5. Hitting Your Protein Target

    6. Fat Loss Phase: What to Know, Expect, & High Volume, Low Calorie Foods

    7. Metabolic Adaptation & Nutritional Periodization

    8. Refeeds & Diet Breaks

    9. Reverse Dieting (for NEW clients)

    10. Reverse Dieting (AFTER a fat loss phase)

    11. Flexible Food Plans

    1. Sleep

    2. Steps

    3. The Menstrual Cycle (& its Impact on Training/Nutrition)

    4. Stress Management [PART 1]: Nervous System Regulation - The What, Why, & How

    5. Stress Management [PART 2]: Methods & Practices to Regulate Your Nervous System Regulation

    1. Goal Setting

    2. Identity-Shifts to Support Behavior Change & Create Lasting Results

    3. Mindset Reminders for When You're Struggling (with future self visualization)

    4. Relationship with Food (navigating restriction, food guilt, & eating habits)

    5. Body Image

    6. Self Control Strategies

    7. Injury Setback: Mindset Tips

    8. Self-Love, Acceptance, & Confidence: Meditations, Journals, Resources, & Support

    9. Self-Growth Books, Journals, & PDF Resources

About this course

  • 55 lessons