Week 1 - Building Your Eat Clean Foundation

Whether you think you Eat Clean or not, a focus on the foundational aspects of this wellness based lifestyle is essential. Your health is based predominantly on what you eat - THIS is the place to start. 

You will learn:

• The Eat Clean Principles

• The science behind Eating Clean and why it works

• How to build an Eat Clean pantry in your home

• Tosca’s favorite staple recipes

• How to track your food and hydration

• How to build your Eat Clean plate and optimally time your meals

• Macros (learn why carbs and fat are NOT the enemy, and how adding more protein to your diet can literally change EVERYTHING for women)

• Meal plans and recipes

Week 2 - Your #1 Deficiency and Starting Your Day Right

Dehydration is linked to most health complaints and negative symptoms. Adequately hydrating (and staying that way), is a lot more than just drinking 8 cups of water a day. PLUS, you’ll learn how to establish a simple morning routine to start your day on the right foot and fast track your results. 

You will learn:

• The importance of proper hydration and how to achieve this in your own life

• How to create a morning routine to support you

• Tosca’s famous (and delicious) Wetter Water recipe

• Meal plans and recipes
  
  

Week 3 - Slay the Sugar Monster

Striking sugar from your diet is another foundational principle of the Eat Clean lifestyle. Refined sugar in your diet will derail your best efforts every time. You will learn how I overcame my own sugar addiction and how you can too. 

You will learn:

• Identify hidden sugars 

• Tracking carbohydrate intake and how you feel after high carb meals

• Poor micronutrient combinations in meals and what to do instead

• How hypoglycemia, insulin resistance, Type II Diabetes and Type III are linked to a diet high in refined carbohydrate and low in healthy dietary fats

• The primary organs that regulate blood sugar

• Meal plans and recipes

Week 4 - Eating Clean ~ Anytime, Anywhere!

You understand how to Eat Clean but you’ll want to know how to take the Eat Clean show on the road. Whether it’s eating on the go, packing a lunch for work, or eating out at a restaurant, I’ve got you covered.

You will learn:

• Incorporating Eating Clean into a busy life

• The Eat Clean Principles and building an Eat Clean Plate

• Eating Clean at home, on the go, and in a restaurant

• Recipes and Meal plans

Week 5 - The Movement Formula

Once the Eat Clean principles are in place, we’ll move to the 2nd pillar of optimal wellness - Exercise. You’ll learn the exact steps to rev your metabolism and carve a strong and lean physique.

You will learn:

• The Movement Formula - how much exercise do you really need?

• The importance of strength AND cardio in your workouts - it’s time to ditch the endless hours on the stepper and grab yourself a kettlebell!

• The importance of active rest and how to incorporate it into your week

• Suggestions and examples of cardio, active rest, and resistance workouts

Week 6 - Strength Training and Metabolism

This is SUCH an important topic for women, even more so as we age, adding some lean muscle turns you into a completely different metabolic machine!

You will learn:

• Why strength training actually matters

• The metabolic effect of building muscle

• How often to strength train

• My favourite strength training equipment  

• Strength training workouts to get you sweating and building!

Week 7 - Core Training

You want abs, but are endless crunches actually the way to obtain them? Nope! This week is going to be FUN! And eye-opening and ab-revealing!

You will learn:

• What your “core” actually means

• The other muscle groups connected to your core and how they may be getting in the way of achieving the midriff you desire

• How to train your core from the inside out

• Core strengthening workouts to get you carving the midsection you’ve always desired

Week 8 - Cardio Training

Cardio training does NOT mean endless hours on the treadmill - what a relief right!? This week you’ll learn how to train properly for maximum results.

You will learn:

• Why is cardio training important and what exactly IS it?

• Ideal cardio intensity - how hard should you actually be working?

• How to calculate your Maximum Heart Rate (MHR)

• Cardio workout options

Week 9 - Connecting Your Emotions and Energy

Eating Clean and Exercise are big components of your health, but there is a third component of wellness according to the World Health Organization.  Work through how to connect to your emotions and internal world, releasing old mindsets and habits and ultimately excess pounds. 
You will learn:

• Learn the Emotional Guidance Scale

• What is “energy” anyway, and how to shift it

• The teachings of Abraham Hicks

• Power vs Force 

• The Biology of Belief

Week 10 - Meditation and Gratitude

You will learn to turn inward and connect with your deepest self through meditation and journaling. Gratitude will also be a focus of discussion as your vibration continues to rise.

You will learn:

• What is meditation and how to get started

• The importance and transformative power of journaling

• How to establish an “attitude of gratitude”

• Journaling prompts and guided meditations

Week 11 - Handling Trauma and Forgiveness

We’ll be connecting to your past and also your future self this week. It’s powerful and transformative.

You will learn:

• Learn how to use the Trauma Transformer Tool

• Reframe your story

• Find your Future Self and describe her

• Forgiveness - the ultimate liberation

• Definite Purpose Statement 

Week 12 - Celebration and Final Wrap-Up

Everyone shares the Coles Notes of her experience.

Each person shares a comment about their Accountability Partner - what gift would you like to give her

You will learn:

• You did it! Let’s celebrate!

• How celebration cements learning

• What others value about your experience here is this group

• What your goals are after this session ends and how you will put them into place