Alice Greene
America's Healthy Lifestyle Coach

12-year health, fitness and
weight loss success story


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Participate on Your Own – Weekly Guidance
Start anytime and just follow the weekly steps provided here

 

Week 1: Creating Vision for Best Self & Current Baselines

  • Identify what it is you really want for yourself and why that is.
  • For example: improve food choices, fitness level, blood pressure
    To: be role model to kids, live a full life, feel more energized

  • Create some baseline measurements for yourself before you start
  • such as: on a scale of 0-10, what is your current energy level?
    or what is your current pain level, stress level, stamina, skin tone?

  • Do a before photograph, so you have it when you finish the program.

  • Get a copy of the book Inspired to Feel Good.
  • It is available at our local bookstores as well as on Amazon
    You can also order the book HERE and get it autographed.

  • Read the introduction of the book: pages 3-10.

  • Read the blog post and comment on your own experience.
  • This week’s blog

Week 2: Setting Goals for Success & Gaining Awareness

  • Read Inspired to Feel Good: Section III pages 81-84 and 133-135
  • Identify what is really motivating you to make changes.

  • Write down your answers to what is motivating you now.
  • Some motivators will be what you no longer want to tolerate.
    Others will be based on what it is you want for yourself.

  • Goal for eating healthier this week.
  • Each time you eat, notice when it is that you start to feel full.
    Don’t judge this. Be curious and simply observe what you notice.

  • Goal for being more active this week.
  • Pick one small activity that stretches you a tiny bit
    beyond what you have been doing recently.

    No amount is too small. Less is more. You can add in the future.
    A good start is 3 days a week, noticing any soreness on off days.

  • Read the blog post and comment on your own experience.
  • This week’s blog

 

Week 3: Discovering Satisfaction & Focusing on Positives

  • Read Inspired to Feel Good: Section III pages 85-86 and 136-157
  • Getting started with fitness goals and eating consciously.

  • Goal for eating healthier this week.
  • Begin using the Discovery Food Journal – download here
    Use one page per day and write down the times you eat.
    Do not write down the foods you eat; just the type of meal or snack.
    Then put an X on the hunger scale when you start AND stop eating.
    Write down any physical feelings you notice or any other thoughts.
    Don’t judge your choices or your behaviors.
    Be curious, get insights and notice what strategies come to mind.

  • Goal for being more active this week.
  • Consider what worked this past week and how your body felt.
    If you can do more, do just a tiny bit more.
    Determine how confident you are you will absolutely succeed.
    On a scale 0-10 highly confident, what would make your goal a 10?
    Don’t overdo it. Start off easy so stay successful and motivated.

  • Read the blog post and comment on your own experience.
  • This week’s blog

 

Week 4: Focusing on Awareness & Self-Motivating Goals

  • ACKNOWLEDGE LAST WEEK’S SUCCESSES
  • What went well in reaching part or all of your fitness goals?
    What went well in controlling portions and eating healthier?
    What did you learn from what didn’t go so well?

  • READ THE BOOK Inspired to Feel Good
  • Section II pages 35-43 and Section III pages 86-90
    Use the fitness and food journals to stay conscious and on track.

  • GOAL FOR EATING HEALTHIER THIS WEEK.
  • Continue with the Discovery Food Journal – download here
    Do not write down the foods you eat; just the type of meal or snack.
    Put an X on the hunger scale when you start AND you stop eating.

    Notice if you are going too long without food and getting ravenous.
    Notice your patterns and when you eat when you are NOT hungry.

    Don’t judge your choices or your behaviors. Instead be curious.
    Use your insights and observations to create healthier strategies.

  • GOAL FOR BEING MORE ACTIVE THIS WEEK.
  • Begin using the Fitness Journal – download here
    Use one sheet to set your goals for the week.
    Determine what activities you will do each day and for how long.

    Don’t over do it, and don’t have a fitness goal for all 7 days.
    You need at least one day of rest, and more if you are starting.

    Set your goals by considering how successful you were last week.
    Then if you are ready to do 5-10% more, increase your goal a bit.

    Check to see how confident you are in reaching your goals.
    On a scale 0-10 highly confident, what would make your goal a 10?
    Avoid setting aggressive goals, so you can have success.

    When you finish an activity, fill in the minutes and how you feel.
    Also put down anything else you want to note in the comment line.

    Wait to determine your exertion level. We’ll do that another week.

  • READ THE BLOG POST and comment on your own experience.
  • This week’s blog

 


Week 5: Learning Balanced Eating for Easy Healthy Choices

  • ACKNOWLEDGE LAST WEEK’S SUCCESSES
  • What is working to help you reach your fitness goals?
    What went well in controlling portions and eating healthier?
    What did you learn from what didn’t go so well?

  • READ THE BOOK Inspired to Feel Good
  • Section III pages 182-191.

  • GOAL FOR EATING HEALTHIER THIS WEEK
  • Pick one meal or a type of meal during the week to balance.
    Experiment with making the meal more balanced and healthier.

    Download chart of foods by category for balancing.
    Download chart for balancing foods for type of meals and snacks.

    Use the discovery food journal to track hunger and fullness.
    Only write down the foods for the meal you are trying to balance.
    Download discovery food journal here.

    Notice if you are going too long without food and getting ravenous.
    Notice your patterns and when you eat when you are NOT hungry.

    Don’t judge your choices or your behaviors. Instead be curious.
    Use your insights and observations to create healthier strategies.

  • GOAL FOR BEING MORE ACTIVE THIS WEEK
  • Notice what is and isn’t working, and how you feel physically.
    If you’ve overdone it the past week, scale back your goals a bit.

    If you feel good and have been reaching your goals, increase them.
    Increase the amount of time or number of days by 5-10% more.
    You will increase the intensity in another week or so.
    Over doing it leads to injury, a lower immune system or giving up.

    Check to see how confident you are in reaching your goals.
    On a scale 0-10 highly confident, what would make your goal a 10?
    Avoid setting aggressive goals, so you can have success.

    Continue to use your fitness journal to set goals and track actuals.
    Download fitness journal here

  • READ THE BLOG POST and comment on your own experience.
  • This week’s blog

 


Week 6: Making Informed & Safe Fitness Choices

  • ACKNOWLEDGE LAST WEEK’S SUCCESSES
  • Notice how well you met some or all of your fitness goals?
    Notice how well you are balancing foods and eating to satisfaction.
    What did you learn from the things that didn’t go so well?

  • READ THE BOOK Inspired to Feel Good
  • Section III pages 91-95 & 119-122.

  • GOAL FOR EATING HEALTHIER THIS WEEK
  • Continue tracking your hunger levels when you eat during the day.
    Write down what is going on when you find yourself overeating.
    Observe what you learn from the times you overeat.

    Pick another meal or a type of meal to balance this week.
    Experiment with making your meals and snacks more balanced.

  • GOAL FOR BEING MORE ACTIVE THIS WEEK
  • Notice what is and isn’t working, and how you feel physically.
    Are you ready to do a bit more? If so, increase your goal 5-10%
    Continue to use your fitness journal to set goals and track actuals.

  • READ THE BLOG POST and comment on your own experience.
  • This week’s blog


Week 7: Changing Your Mindset About Food

  • ACKNOWLEDGE LAST WEEK’S SUCCESSES
  • Reflect on how seldom you overeat or binge.
    Recall how often you created a balanced meal and how good it was.
    Notice how you stopped eating when you got satisfied.
    Think of the times you normally craved carbs, but didn’t this week.
    What else went well with your eating or with exercise?

  • READ THE BOOK Inspired to Feel Good
  • Section III pages 204-207.

  • GOAL FOR EATING HEALTHIER THIS WEEK
  • Continue tracking your hunger levels when you eat during the day.
    Observe what you learn from times when you can’t eat so well.
    What insights did you get & what strategies might work next time?

    Pick another meal or a type of meal to balance this week.
    Experiment with making your meals and snacks more balanced.

  • GOAL FOR BEING MORE ACTIVE THIS WEEK
  • Notice what is and isn’t working, and how you feel physically.
    Are you ready to do a bit more? If so, increase your goal 5-10%
    Continue to use your fitness journal to set goals and track actuals.

    Check to see how confident you are in reaching your goals.
    On a scale 0-10 highly confident, what would make your goal a 10?
    Avoid setting aggressive goals, so you can have success.

  • READ THE BLOG POST and comment on your own experience.
  • This week’s blog


Week 8: Keeping Exercise on Track

  • ACKNOWLEDGE LAST WEEK’S SUCCESSES
  • Focus on what went well this week.
    Notice how often you managed your portions and didn’t overeat.
    Reflect on all the times you picked healthier and satisfying choices.
    Recall how good it felt when you met your daily exercise goals.
    Observe what you learned when you missed a day or overate.

  • READ THE BOOK Inspired to Feel Good
  • Section I pages 13-27.

  • GOAL FOR EATING HEALTHIER THIS WEEK
  • Continue tracking your hunger levels and staying conscious.
    Develop new strategies from observing what didn’t go so well.

    Experiment with making more of your meals and snacks balanced.

  • GOAL FOR BEING MORE ACTIVE THIS WEEK
  • Continue to use your fitness journal to set goals and track actuals.
    When setting goals, increase your exertion levels a bit this week.
    Track your exertion levels, so you don’t under or overdo it.

  • READ THE BLOG POST and comment on your own experience.
  • This week’s blog


Week 9: Identifying Subconscious Food Triggers

  • ACKNOWLEDGE LAST WEEK’S SUCCESSES
  • Focus on what went well this week.
    Notice how often you managed your portions and didn’t overeat.
    Reflect on all the times you picked healthier and satisfying choices.
    Recall how good it felt when you met your daily exercise goals.
    Observe what you learned when you missed a day or overate.

  • READ THE BOOK Inspired to Feel Good
  • Section III pages 95-110.

  • GOAL FOR EATING HEALTHIER THIS WEEK
  • Continue tracking your hunger levels and staying conscious.
    Develop new strategies from observing what didn’t go so well.

    Experiment with making more of your meals and snacks balanced.

  • GOAL FOR BEING MORE ACTIVE THIS WEEK
  • Continue to use your fitness journal to set goals and track actuals.
    When setting goals, increase your exertion levels a bit this week.

    Notice what got in the way if you didn’t choose to exercise one day.
    What can you learn from this to help you in the future.

  • READ THE BLOG POST and comment on your own experience.
  • This week’s blog


Week 10: Acknowledging & Celebrating Your Successes

  • ACKNOWLEDGE LAST WEEK’S SUCCESSES
  • Focus on what went well this week.
    Notice what didn’t and what you learned from that.

  • READ THE BOOK Inspired to Feel Good
  • Section III pages 158-181.

  • GOAL FOR EATING HEALTHIER THIS WEEK
  • Continue tracking your hunger levels and staying conscious.

    If you feel out of control, consider your thoughts and feelings.
    What do you learn is really going on?
    What needs to be addressed?

  • GOAL FOR BEING MORE ACTIVE THIS WEEK
  • Continue to use your fitness journal to set goals and track actuals.
    When setting goals, increase your exertion levels a bit this week.

    Notice what got in the way if you didn’t choose to exercise one day.
    What can you learn from this to help you in the future?

  • READ THE BLOG POST and comment on your own experience.
  • This week’s blog


Week 11: The 4 Tricks to Sticking with Healthy Choices

  • ACKNOWLEDGE LAST WEEK’S SUCCESSES
  • Focus on what went well this week.
    Notice what didn’t and what you learned from that for next time.

  • READ THE BOOK Inspired to Feel Good
  • Section III pages 124-125 and 207.

  • GOAL FOR EATING HEALTHIER THIS WEEK
  • Continue tracking your hunger levels and staying conscious.

    Acknowledge all the changes you’ve made with food and eating.
    Celebrate by doing something for yourself, like getting a massage.

  • GOAL FOR BEING MORE ACTIVE THIS WEEK
  • Continue to use your fitness journal to set goals and track actuals.

    Review the progress you’ve made to increase your activity.
    Celebrate by trying out a new class or getting a new fitness item.

  • READ THE BLOG POST and comment on your own experience.
  • This week’s blog

 


Week 11: Preparing Healthy Foods in 5-10 Minutes

  • ACKNOWLEDGE LAST WEEK’S SUCCESSES
  • Focus on what went well this week.
    Notice what didn’t and what you learned from that for next time.

  • READ THE BOOK Inspired to Feel Good
  • Section III pages 124-125 and 207.

  • GOAL FOR EATING HEALTHIER THIS WEEK
  • Continue tracking your hunger levels and staying conscious.

    Acknowledge all the changes you’ve made with food and eating.
    Celebrate by doing something for yourself, like getting a massage.

  • GOAL FOR BEING MORE ACTIVE THIS WEEK
  • Continue to use your fitness journal to set goals and track actuals.

    Review the progress you’ve made to increase your activity.
    Celebrate by trying out a new class or getting a new fitness item.

  • READ THE BLOG POST and comment on your own experience.
  • This week’s blog


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