The First 100 Days with Coaching Life coaching https://www.lifecoachhub.com/coach/amber-rogers Amber "Go Kaleo" Rogers Certified Health Coach and Personal Trainer with expertise in Body Image and Behavior Change. https://www.lifecoachhub.com/img/
Amber "Go Kaleo" Rogers shop-health-coaching The First 100 Days with Coaching It's easy enough for me to give you a diet and workout plan. I want to do more than that. I want to teach you how to eat to support your OWN goals (and not the goals the magazines tell you you're supposed to have). I want to teach you to put together your OWN workout programs, that will support your own goals and not the ones the media tells you you're supposed to have. Most of all, I want to give you the skills to suss out a good, quality source of health information, so you don't waste your time and energy and money on useless pills and potions, and end up lining the pockets of snake oil salesmen. That's why a third of the coursework in this program is dedicated to teaching you how to spot weak arguments, logical fallacies, and manipulative, emotionally abusive language. This program combines a reasonable, modifiable workout plan with basic dietary tweaks you can work into your current routine. I won't have you eliminating any foods or food groups, drinking shakes or swallowing pills, or going hungry for days on end. We start where you are and make gradual, systematic and SUSTAINABLE changes to your routine, so that at the end of the 100 days you're kind of amazed at how easily you were able to incorporate these new, healthier habits into your existing routine. I'm a Certified Health coach, Certified Personal Trainer, and Certified Health Educator. I have years of experience coaching clients through this kind of systematic, sustainable habit change (in fact, I was one of the first people in the industry talking about habit change, and pretty much wrote the book on body-positive fitness), and thousands of readers who've read my books and succeeded using my techniques. You can check out my blog at www.gokaleo.com and my Facebook page at www.facebook.com/gokaleo to get an idea of my philosophy and coaching style. https://www.lifecoachhub.com/img/uploads/courses/thumbs/274_1458006237.png
The First 100 Days with Coaching It's easy enough for me to give you a diet and workout plan. I want to do more than that. I want to teach you how to eat to support your OWN goals (and not the goals the magazines tell you you're supposed to have). I want to teach you to put together your OWN workout programs, that will support your own goals and not the ones the media tells you you're supposed to have. Most of all, I want to give you the skills to suss out a good, quality source of health information, so you don't waste your time and energy and money on useless pills and potions, and end up lining the pockets of snake oil salesmen. That's why a third of the coursework in this program is dedicated to teaching you how to spot weak arguments, logical fallacies, and manipulative, emotionally abusive language. This program combines a reasonable, modifiable workout plan with basic dietary tweaks you can work into your current routine. I won't have you eliminating any foods or food groups, drinking shakes or swallowing pills, or going hungry for days on end. We start where you are and make gradual, systematic and SUSTAINABLE changes to your routine, so that at the end of the 100 days you're kind of amazed at how easily you were able to incorporate these new, healthier habits into your existing routine. I'm a Certified Health coach, Certified Personal Trainer, and Certified Health Educator. I have years of experience coaching clients through this kind of systematic, sustainable habit change (in fact, I was one of the first people in the industry talking about habit change, and pretty much wrote the book on body-positive fitness), and thousands of readers who've read my books and succeeded using my techniques. You can check out my blog at www.gokaleo.com and my Facebook page at www.facebook.com/gokaleo to get an idea of my philosophy and coaching style. https://www.lifecoachhub.com/img/uploads/courses/thumbs/274_1458006237.png

The First 100 Days with Coaching

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Short term

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Health coaching

$229.00 USD
RRP $289.00 USD save 21%
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Ongoing (join any time)

COURSE DATES:

This course is ongoing so you can join at any time.

COURSE SYLLABUS:

  1. Module 1 : Day 1

    Day 1 we set the stage for the whole program by taking the first (literal) steps into a new way of approaching fitness).

    Daily

  2. Module 2 : Day 2

    Today we'll begin process of reframing food from 'reward' to 'fuel'.

    Daily

  3. Module 3 : Day 3

    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.

    Daily

  4. Module 4 : Day 4

    Today's task is to rest - and we'll have a journal assignment to explore it.

    Daily

  5. Module 5 : Day 5

    Today we explore the concept of exercise for enjoyment, or 'joyful movement' as I like to call it.

    Daily

  6. Module 6 : Day 6

    Today's journal assignment will center on your current eating habits.

    Daily

  7. Module 7 : Day 7

    Today we continue with yesterday's assignment.

    Daily

  8. Module 8 : Day 8

    Today is an exercise day - but with a twist, and a journal assignment.

    Daily

  9. Module 9 : Day 9

    Today's journal assignment is the beginning of an examination of our self-talk.

    Daily

  10. Module 10 : Day 10

    Today's assignment is a strength workout, and a journal assignment exploring expectations and perceptions of the concept of strength building.

    Daily

  11. Module 11 : Day 11

    Today's journal assignment continues the examination of eating habits, with new information and questions to launch off from.

    Daily

  12. Module 12 : Day 12

    Today's assignment is a short workout, and a journal assignment exploring the concept of fueling for activity.

    Daily

  13. Module 13 : Day 13

    Today's assignment is a journal assignment centering on the body's need for fuel for it's day-to-day activities.

    Daily

  14. Module 14 : Day 14

    We will continue to riff on yesterday's theme.

    Daily

  15. Module 15 : Day 15

    Today we'll learn about high intensity exercise, what it is and what it can do for us.

    Daily

  16. Module 16 : Day 16

    Today's journal assignment centers on your sleep habits.

    Daily

  17. Module 17 : Day 17

    Today is a traditional strength training workout.

    Daily

  18. Module 18 : Day 18

    Today's journal topic returns to the concept of self-talk, with some new questions to consider.

    Daily

  19. Module 19 : Day 19

    We revisit joyful movement.

    Daily

  20. Module 20 : Day 20

    We return to journaling about nutrition, this time adding in questions about protein.

    Daily

  21. Module 21 : Day 21

    Continuation of yesterday's assignment.

    Daily

  22. Module 22 : Day 22

    Today's assignment will center on using our immediate environment for exercise opportunities.

    Daily

  23. Module 23 : Day 23

    Today we''ll do more journaling about sleep, and explore a way to improve our sleep habits.

    Daily

  24. Module 24 : Day 24

    Today is a strength training workout.

    Daily

  25. Module 25 : Day 25

    Today we introduce our first lesson in Critical Thinking, and a journaling assignment to accompany it.

    Daily

  26. Module 26 : Day 26

    Joyful movement again, and some journaling to explore what we've learned.

    Daily

  27. Module 27 : Day 27

    Back to journaling about eating habits, and our first introduction of a new habit.

    Daily

  28. Module 28 : Day 28

    Today is a continuation of yesterday's assignment.

    Daily

  29. Module 29 : Day 29

    Today you're offered a choice of workouts, as we begin to narrow in on the kinds of movement you enjoy the most.

    Daily

  30. Module 30 : Day 30

    Today's journaling assignment explores different kinds of fitness and helps you to zone in on your own fitness goals.

    Daily

  31. Module 31 : Day 31

    Today and a strength training workout.

    Daily

  32. Module 32 : Day 32

    Today's journaling assignment revisits self-talk, and introduces a new consideration.

    Daily

  33. Module 33 : Day 33

    More on joyful movement, with both a workout and a journaling assignment.

    Daily

  34. Module 34 : Day 34

    Today is a bodyweight circuit workout, and a quick journaling assignment about it.

    Daily

  35. Module 35 : Day 35

    Today we return to our eating habit journaling, and begin to examine the patterns that should be beginning to emerge.

    Daily

  36. Module 36 : Day 36

    Today is a short, high intensity workout, modified to your individual level of fitness.

    Daily

  37. Module 37 : Day 37

    Today's journaling assignment begins an examination of culture's myopic fixation on weight, even at the expense of health.

    Daily

  38. Module 38 : Day 38

    Today we begin a more structured and formal approach to strength training.

    Daily

  39. Module 39 : Day 39

    Today's journaling assignment examines our instant gratification, all-or-nothing culture that dooms most fitness programs before they even begin.

    Daily

  40. Module 40 : Day 40

    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.

    Daily

  41. Module 41 : Day 41

    Today is a bodyweight circuit workout.

    Daily

  42. Module 42 : Day 42

    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

    Daily

  43. Module 43 : Day 43

    Today is a short, high intensity workout, modified to your current fitness level.

    Daily

  44. Module 44 : Day 44

    Today is a lesson in critical thinking, and a journaling assignment to follow up.

    Daily

  45. Module 45 : Day 45

    Today is a strength training workout, building on Day 38.

    Daily

  46. Module 46 : Day 46

    Today's journaling assignment explores extremes in thinking and behavior, and how they trip us up.

    Daily

  47. Module 47 : Day 47

    Joyful movement! And an exploration of new movement ideas.

    Daily

  48. Module 48 : Day 48

    Today is a bodyweight circuit workout.

    Daily

  49. Module 49 : 49

    We'll return to our eating habit journaling, and add in a new habit goal.

    Daily

  50. Module 50 : Day 50

    Today is a moderate intensity circuit workout.

    Daily

  51. Module 51 : Day 51

    Today's journaling assignment revisits sleep, and we introduce a new habit for improving sleep quality.

    Daily

  52. Module 52 : Day 52

    Today is a strength training workout building on day 45.

    Daily

  53. Module 53 : Day 53

    Today is a critical thinking lesson and subsequent journaling assignment.

    Daily

  54. Module 54 : Day 54

    Today is joyful movement day! And we'll journal about ways to make EVERY day joyful movement day.

    Daily

  55. Module 55 : Day 55

    Today you again have a choice between two different workouts. And a short journaling assignment about why you made the choice you did.

    Daily

  56. Module 56 : Day 56

    Today we'll revisit our eating habit journaling, and explore ways to determine how well we're meeting our nutrient needs.

    Daily

  57. Module 57 : Day 57

    Today we introduce the sandbag workout. If you don't have a sandbag, never fear. We have lots of options for modifications.

    Daily

  58. Module 58 : Day 58

    Joyful movement day, and journaling assignment.

    Daily

  59. Module 59 : Day 59

    Today is a strength training workout building on Day 52.

    Daily

  60. Module 60 : Day 60

    Today's journaling assignment riffs on fear, and how it keeps us spinning our wheels.

    Daily

  61. Module 61 : Day 61

    Today's workout is a short bodyweight circuit.

    Daily

  62. Module 62 : Day 62

    Strength training workout building on Day 59 (they're happening at an increased frequency now).

    Daily

  63. Module 63 : Day 63

    Today we'll journal about the idea of eating intuitively.

    Daily

  64. Module 64 : Day 64

    Today is another sandbag (or appropriate substitute) workout.

    Daily

  65. Module 65 : Day 65

    Joyful movement! And a short journaling assignment.

    Daily

  66. Module 66 : Day 66

    Strength training building on Day 59.

    Daily

  67. Module 67 : Day 67

    Today's journaling assignment centers on the people we surround ourselves with.

    Daily

  68. Module 68 : Day 68

    Today's workout is a bodyweight circuit.

    Daily

  69. Module 69 : Day 69

    Strength training, building on what we've built so far.

    Daily

  70. Module 70 : Day 70

    Today we will practice, and journal about, eating completely intuitively.

    Daily

  71. Module 71 : Day 71

    Today's workout is a interval workout that is modifiable to your fitness level.

    Daily

  72. Module 72 : Day 72

    Joyful movement today, preferably something you've never tried before. And a journaling assignment as a followup.

    Daily

  73. Module 73 : Day 73

    Continuation of our strength training program.

    Daily

  74. Module 74 : Day 74

    Today is another critical thinking lesson, and journaling assignment.

    Daily

  75. Module 75 : Day 75

    Today is a short (15 minutes) workout with some new challenges, followed by a short journaling assignment.

    Daily

  76. Module 76 : Day 76

    Strength training.

    Daily

  77. Module 77 : Day 77

    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.

    Daily

  78. Module 78 : Day 78

    A short 15 minute workout challenge.

    Daily

  79. Module 79 : Day 79

    Joyful movement, or something new! And a journaling assignment.

    Daily

  80. Module 80 : Day 80

    Strength training. And a look back at how far you've progressed from 80 days ago.

    Daily

  81. Module 81 : Day 81

    Today is another critical thinking lesson and journaling assignment.

    Daily

  82. Module 82 : Day 82

    Bodyweight circuit workout.

    Daily

  83. Module 83 : Day 83

    Strength training.

    Daily

  84. Module 84 : Day 84

    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.

    Daily

  85. Module 85 : Day 85

    Strength training.

    Daily

  86. Module 86 : Day 86

    Joyful movement.

    Daily

  87. Module 87 : Day 87

    Strength training!

    Daily

  88. Module 88 : Day 88

    Another lesson in critical thinking, and a journaling assignment.

    Daily

  89. Module 89 : Day 89

    Short bodyweight workout.

    Daily

  90. Module 90 : Day 90

    Strength training.

    Daily

  91. Module 91 : Day 91

    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.

    Daily

  92. Module 92 : Day 92

    Strength training.

    Daily

  93. Module 93 : Day 93

    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.

    Daily

  94. Module 94 : Day 94

    Strength training.

    Daily

  95. Module 95 : Day 95

    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.

    Daily

  96. Module 96 : Day 96

    Short, intense workout (modified to your ability level)

    Daily

  97. Module 97 : Day 97

    Strength training.

    Daily

  98. Module 98 : Day 98

    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.

    Daily

  99. Module 99 : Day 99

    Strength training.

    Daily

  100. Module 100 : Day 100

    Celebrate!

    And, a final journal entry. Whatever you want to say, now's your chance!

    Daily

Amber "Go Kaleo" Rogers

Go Kaleo, CHC, CPT, CMT, CHE

Certified Health Coach and Personal Trainer with expertise in Body Image and Behavior Change.

Coach Amber "Go Kaleo" Rogers
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