“Lose It & Keep It Off”

An Eight-week Intensive Weight Loss Telecourse
(Only a telephone is needed to participate)
This is the actually proven program that I used to lose and keep off 175lbs.
It worked for me and it will work for you!

In eight weeks, you will discover the foundational keys to successful lifestyle
transformations:

• How to become liberated from dieting
• How to lose weight and keep it off
• How to increase your energy level
• How to stick with an exercise program
• How to sort through nutritional information
• How to achieve life balance
• How to conquer self-defeating habits

And much more…

Hurry and get in on this valuable life changing opportunity!
Space is very limited – register now!

Program Details

“Lose It & Keep It Off”
February 3, 2011 – March 31, 2011
No class March 3
7:00pm EST

A fast-paced eight-week program that offers a holistic approach to sustainable
weight management and shows you step-by-step how to lose weight and keep it off for life!

This program will:

1. Guide you on how to lose weight and keep it off
2. Empower you to take control of your own health
3. Enhance your self-esteem
4. Result in greater life balance and inner harmony
5. Help you to achieve total wellness from the inside out
6. Show you how to make healthy lifestyle changes that last
7. Increase your diet and exercise knowledge

Program Overview

• Professional coaching and diet/exercise expertise
• (8) 1-hour group coaching sessions
• Small, intimate setting
• Wellness vision and healthy lifestyle goal setting
• Transformational Plan, including a healthy diet and exercise program
• Diet and exercise assessments
• Loads of health and wellness resources
• Dynamic networking and support from others in similar situations
• Phone check-in as needed between sessions (5-10 minutes)
• Email support
• Newsletters/tips

Program Outline

Week 1: Foundational Keys to Success

1. Wellness Assessment – Identify critical health conditions
2. Mind/Body Connection
   1. Diet Mentality – deprivation, starvation, minimal choices, restrictions, “blowing it,” emotional roller coaster
   2. Emotional/Binge Eating – how to recognize and control it
   3. Perspective Shift – reprogramming thoughts to behave differently (transformed mind equals a transformed life)
3. The Values Game – determine what’s really important
4. Support Team – enlist friends, family, coworkers for support and accountability (three people)
5. Group Networking forum for encouraging and supporting each other
6. Spiritual Component – critical to success

Action Steps:

• Create positive affirmations
• Develop a vision statement and three specific goals
• Create a visual reminder of vision and goals

Q&A (time permitting)

Week 2: Diet and Nutrition

Transformational Plan (Part 1) – Healthy Diet

1. Diet and Nutrition 101
   1. BMI vs. weight in pounds
   2. Caloric intake
   3. Portion sizes
   4. How many meals per day
   5. How to read labels – fat, sugar, carbs
   6. Water intake
   7. Alcohol intake
   8. Other beverages
   9. Vitamins/supplements
   10. Danger foods & ingredients
   11. Hidden calories
   12. Snacks & treats
2. Popular Diet Programs – pros & cons
3. Holistic Eating – raw foods, juicing, vegetarianism, etc.
4. Planning for Success – purging the pantry, prepping meals
5. Realistic & Sustainable Weight Loss
6. Number One Eating Issue – Identify and rectify
7. Eating out, holidays, vacation

Action Steps:

• Discover ideal BMI – take assessment
• Determine caloric intake needs – take assessment
• Create and commit to a personalized diet plan – resources provided

Q&A/Coaching

Week 3: Physical Activity
Transformational Plan (Part 2) – Exercise

1. Exercise Guidelines 101
   1. Maximum heart rate
   2. Cardio vs. strength/weight training
   3. Machines vs. free weights
   4. Flexibility and stretching
   5. How to exercise
   6. How much to exercise
   7. When to exercise
   8. Where to exercise
   9. Exercises you enjoy
2. Input vs. Output
3. Personal Trainers vs. Videos
4. Number One Exercise Issue – Identify and rectify
5. Seven Ways to Sneak in Extra Activity

Action Steps:

• Create and commit to a personalized exercise routine – resources provided
• Food and Exercise Journal

Q&A/Coaching

Week 4: Holistic Perspective

Self-Assessment – Wellness Wheel

1. Sleep
2. Relationships
3. Recreation & Hobbies
4. Life Purpose & Passion
5. Unhealthy Habits
6. Joy Bringers vs. Joy Squashers

Action Steps:

• Identify “self areas” that need change and create Change Plan

Q&A/Coaching

Week 5: Open Forum (session dedicated to personal coaching)

Progress Updates
Q&A/Coaching
Discuss anything and everything wellness related – items that have or have not been covered – the floor is yours!
Personal coaching – address individual issues and how to move forward
Suggestions for topics to discuss in the next open forum

Week 6: Open Forum (see Week 5)

Progress Updates
Q&A/Coaching

Week 7: Open Forum (see above)

Progress Updates
Q&A/Coaching

Week 8: Program Review & Maintenance

Progress Updates
Q&A/Coaching

Registration Information

Special promotional offer through January 26
$320 (15% off the regular tuition of $380)
Payment Options – two installments of $160 each

Bonus – The first three people to register will receive a complimentary 30-minute one-on-one coaching session.

Once registered you will receive immediate confirmation and dial-in instructions on how to access the telecourse.

One Payment of $320

Or 2 Payments of $160

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