Short term
Health coaching
This course is ongoing so you can join at any time.
Day 1 we set the stage for the whole program by taking the first (literal) steps into a new way of approaching fitness).
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Today we'll begin process of reframing food from 'reward' to 'fuel'.
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Today we introduce another form of exercise, building on the work we did on Day 1. Remember, everything is modifiable to your CURRENT level of fitness, even if you are starting as an absolute beginner.
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Today's task is to rest - and we'll have a journal assignment to explore it.
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Today we explore the concept of exercise for enjoyment, or 'joyful movement' as I like to call it.
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Today's journal assignment will center on your current eating habits.
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Today we continue with yesterday's assignment.
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Today is an exercise day - but with a twist, and a journal assignment.
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Today's journal assignment is the beginning of an examination of our self-talk.
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Today's assignment is a strength workout, and a journal assignment exploring expectations and perceptions of the concept of strength building.
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Today's journal assignment continues the examination of eating habits, with new information and questions to launch off from.
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Today's assignment is a short workout, and a journal assignment exploring the concept of fueling for activity.
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Today's assignment is a journal assignment centering on the body's need for fuel for it's day-to-day activities.
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We will continue to riff on yesterday's theme.
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Today we'll learn about high intensity exercise, what it is and what it can do for us.
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Today's journal assignment centers on your sleep habits.
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Today is a traditional strength training workout.
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Today's journal topic returns to the concept of self-talk, with some new questions to consider.
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We revisit joyful movement.
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We return to journaling about nutrition, this time adding in questions about protein.
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Continuation of yesterday's assignment.
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Today's assignment will center on using our immediate environment for exercise opportunities.
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Today we''ll do more journaling about sleep, and explore a way to improve our sleep habits.
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Today is a strength training workout.
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Today we introduce our first lesson in Critical Thinking, and a journaling assignment to accompany it.
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Joyful movement again, and some journaling to explore what we've learned.
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Back to journaling about eating habits, and our first introduction of a new habit.
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Today is a continuation of yesterday's assignment.
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Today you're offered a choice of workouts, as we begin to narrow in on the kinds of movement you enjoy the most.
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Today's journaling assignment explores different kinds of fitness and helps you to zone in on your own fitness goals.
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Today and a strength training workout.
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Today's journaling assignment revisits self-talk, and introduces a new consideration.
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More on joyful movement, with both a workout and a journaling assignment.
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Today is a bodyweight circuit workout, and a quick journaling assignment about it.
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Today we return to our eating habit journaling, and begin to examine the patterns that should be beginning to emerge.
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Today is a short, high intensity workout, modified to your individual level of fitness.
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Today's journaling assignment begins an examination of culture's myopic fixation on weight, even at the expense of health.
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Today we begin a more structured and formal approach to strength training.
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Today's journaling assignment examines our instant gratification, all-or-nothing culture that dooms most fitness programs before they even begin.
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We return to joyful movement, and begin to examine the ways it contributes (perhaps more than any other form of exercise) to our long-term health.
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Today is a bodyweight circuit workout.
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Today's journal assignment is to return to our eating habit journaling and delve deeper into the patterns we've observed, and brainstorming ideas for changing (or reinforcing!) those patterns
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Today is a short, high intensity workout, modified to your current fitness level.
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Today is a lesson in critical thinking, and a journaling assignment to follow up.
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Today is a strength training workout, building on Day 38.
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Today's journaling assignment explores extremes in thinking and behavior, and how they trip us up.
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Joyful movement! And an exploration of new movement ideas.
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Today is a bodyweight circuit workout.
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We'll return to our eating habit journaling, and add in a new habit goal.
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Today is a moderate intensity circuit workout.
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Today's journaling assignment revisits sleep, and we introduce a new habit for improving sleep quality.
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Today is a strength training workout building on day 45.
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Today is a critical thinking lesson and subsequent journaling assignment.
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Today is joyful movement day! And we'll journal about ways to make EVERY day joyful movement day.
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Today you again have a choice between two different workouts. And a short journaling assignment about why you made the choice you did.
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Today we'll revisit our eating habit journaling, and explore ways to determine how well we're meeting our nutrient needs.
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Today we introduce the sandbag workout. If you don't have a sandbag, never fear. We have lots of options for modifications.
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Joyful movement day, and journaling assignment.
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Today is a strength training workout building on Day 52.
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Today's journaling assignment riffs on fear, and how it keeps us spinning our wheels.
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Today's workout is a short bodyweight circuit.
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Strength training workout building on Day 59 (they're happening at an increased frequency now).
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Today we'll journal about the idea of eating intuitively.
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Today is another sandbag (or appropriate substitute) workout.
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Joyful movement! And a short journaling assignment.
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Strength training building on Day 59.
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Today's journaling assignment centers on the people we surround ourselves with.
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Today's workout is a bodyweight circuit.
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Strength training, building on what we've built so far.
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Today we will practice, and journal about, eating completely intuitively.
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Today's workout is a interval workout that is modifiable to your fitness level.
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Joyful movement today, preferably something you've never tried before. And a journaling assignment as a followup.
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Continuation of our strength training program.
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Today is another critical thinking lesson, and journaling assignment.
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Today is a short (15 minutes) workout with some new challenges, followed by a short journaling assignment.
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Strength training.
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Today we return to eating habit journaling. We'll examine the work we've already done,celebrate our successes, and identify areas we want to focus on going forward.
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A short 15 minute workout challenge.
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Joyful movement, or something new! And a journaling assignment.
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Strength training. And a look back at how far you've progressed from 80 days ago.
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Today is another critical thinking lesson and journaling assignment.
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Bodyweight circuit workout.
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Strength training.
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Today we'll spend some more time with our eating habit journaling. We'll continue to examine how far we've come and how much we've successfully changed. And we'll start to make plans for how we'll continue once this program ends.
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Strength training.
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Joyful movement.
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Strength training!
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Another lesson in critical thinking, and a journaling assignment.
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Short bodyweight workout.
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Strength training.
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Today is a big journaling day. We're going to examine all the non-eating related habits we've covered in this program. Evaluate how well they've worked for us. Toss out the ones that just aren't a good fit. Make plans for strengthening the ones that are.
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Strength training.
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Joyful movement. And a journaling assignment on what you've learned about creating a place in your life for movement for the sake of enjoyment.
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Strength training.
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Today is the last critical thinking lesson of the program, and a journaling assignment on the ways you've learned to identify weak arguments and avoid being manipulated.
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Short, intense workout (modified to your ability level)
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Strength training.
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Once more, we'll revisit our eating habit journaling with a final examination of how it's served you and if you will continue to use it as a tool going forward.
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Strength training.
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Celebrate!
And, a final journal entry. Whatever you want to say, now's your chance!
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