In this program you can expect the following:

• Learn how to figure your calories and nutrients depending on your goals 
• Learn about activity and what really makes a difference to your health and composition 
• Learn how to read lab work and what is considered optimal
• Learn about digestion, what is normal 
• Learn about you and how what your eat, your stress, sleep, digestion and more affects your mindset and progress 
• Learn about supplements and what they are used for
• Learn a ton more!

Weekly measurements
Weekly photos
Daily weigh-ins
Track Macros
Weekly Checkins

In this program you are required to track nutrients, protein, carbohydrates, fat plus fiber and sugar.

The reason this program (and I personally) focus on macros versus calories is for two reasons:

1. Tracking nutrients will teach you to measure the quality and quantity of food
2. Tracking calories is inaccurate. The FDA allows companies to round calorie information on the nutrition panel. The panel may say 12 calories per serving, but it is actually 20 calories. If you have several items like this in a day this can lead to 100s of calories over the goal.

You will also be asked to track daily weigh-ins and average your week. This is for several reasons:

• Tracking your weekly average and looking at weekly trends is a much more accurate representation of your progress
• It will teach you how your body responds to stress, digestion, sleep, workouts etc
• Help break any negative relationship you have with scale and learn it is only ONE measurement of progress.
• You will also be asked to take weekly pictures and measurements. I know…. no one likes pictures, at first! But week 6, you will be so glad that you did them to watch your progress.

Watch this video on how to take pictures and measurements

Write down three, realistic goals you plan to achieve during these 12 weeks. Use the SMART format when creating these goals:

• Specific
• Measurable
• Achievable
• Realistic
• Time

During this program you will need the following:

• A food tracking app that also tracks nutrients (protein, carbohydrates, fats, fiber, and sugar). My Fitness Pal is one, but if you prefer another, that is perfectly fine.
• A food scale 
• Tape Measure 
• Body Weight Scale (my favorite is fit track, but any will do)
• Water bottle (my favorite one)
• Step Tracker (not required but would be very helpful for success in the program)
• Download Telegram app
• Planner, in app form or on paper, whichever works for you.

Download the Telegram app here. This is where all communication will take place. Feel free to ask questions to me or others. If your question is for me, make sure you tag me in the question. 

Answer all the questions required for check-in each week. 

Be honest, open and thorough. Be thoughtful with your answers. The more info you put on the check in the better. You will fill this out several times over the program, so the more info you record the more you can reflect on to see how much progress you have made.

Use this Check-In Resource Guide to help you submit the correct weekly information.

Again, please use the chat room for all questions or concerns. This week has a lot of info. Do not struggle. Ask questions. I am here to help!