Lifestyle Upgrade Programme
Health And Fitness
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Health And Fitness
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Premium course WEEK ZERO - Why Habits?
Over the next 2 weeks, I am challenging you to stick with one daily habit. Don’t start doing the habit challenge yet. Your first week of the program should be a slow start, and you’ll spend some time preparing your first habit and then starting as easily as possible. Aim to achieve the habit six days of the week, with one day of rest each week. Note: If you miss multiple days, that’s OK, just keep going and pick up where you left off - we’re not on a deadline.
Premium course From Yo-Yo Diets To Long Term Change
So many of my clients have felt the frustrations that come with repeated diets, weight loss, and accumulated weight gain over the years. Here's why, and a new approach to take in order to achieve and MAINTAIN your best health.
Premium course LIVE COACHING WITH NICO
Join me for coaching and support on Monday. Follow the link to the meeting in this lesson and I will be there to help you implement the Lean Habits Challenge. If you're unable to attend the call, no problem, I will answer your questions in person if you leave them in the lesson comments.
Premium course Process Goals And Tracking
If you focus on the results, nothing will change. If you focus on the change, results will come. Tracking your habits with a simple 'yes' or 'no' every day is powerful. It helps us to bridge the gap between what we thig we are doing and what we are actually doing. Saying ''I'll just do it'' won't work. Tracking habits gets results because it makes you focus on the change.
Premium course Outcome Based Decisions
You have autonomy in this client centred outcome based process.
Premium course Play The Long Game
In the spirit of achieving long term change that lasts forever, I encourage you to adopt a beginners mindset, and be humble enough to practice basics consistently.
Premium course Goals And Aspirations
Take time to write down your aspirations for yourself and what if anything gets in the way of achieving them. Use free writing - whatever comes to mind, write it down.
Premium course Conflict
For long term change, mooth out any conflict between who you are, your identity, beliefs, your capabilities, behaviour and your environment.
Premium course 5 Whys
Why are you doing this? Ask yourself 5 times until you get to the deeper, real, important reasons.
Premium course The Cost Of Success
Is your goal realistic within the availability of resources, knowledge and time? What is the ''cost of getting lean''?
Premium course You Are What You Eat
There is a lot of value in the actual act of recording what you eat. It’s a behavior that truly takes seconds to minutes a day to do, but each time you pull out your app or diary, you remind yourself of your healthy living desires and strategies. This 2-week habit coaching program encourages you to record what you eat and explains how to use the information to help inform any future dietary changes.
Premium course Structure Your Eating
For maximum satisfaction and minimum discomfort, the easiest way to create a calorie deficit is to eat three meals per day without snacking.
Premium course Await Hunger For 30-60 Minutes
Await hunger for 30-60 minutes before eating is a sure sign you are eating in alignment with your goal.
Premium course Eat Until 80% Full
Stopping at 80% full is a skill that will help you reach your goal by eating the correct amount of food, weighing, measuring or counting calories.
Premium course Eat Enough Protein Dense Food
Protein is one of the top nutrition deficiencies. While it is easy to meet your minimum intake, focusing on protein intake can be hugely beneficial in the areas of sateity, health, performance, and body composition.
Premium course Focus On Vegetables
Vegetables are helpful to add nutrient density to your nutrition, as well as adding volume to meals which aids satisfaction.
Premium course Eat Carbohydrates That Support Your Goal
Carbs are not evil and it is worth becoming 'carb smart' so that you can enjoy them in a way that is supportive of your goal.
Premium course Choose Healthy Fats
Since fat is over twice as energy dense as protein and carbohydrate, it is wise to focus on eating the right amount of fat. The type of fats you eat can have an impact on health, performance and body composition too.
Premium course Eliminate Liquid Calories
Liquid calories can be the least satisfaction and sabotage your goals.
Premium course Managing Alcohol
Managing your alcohol intake in a way that you feel good about is important.
Premium course Hydrate Like An Athlete
Water is the most important nutrient in your diet. Nothing else comes close. It’s therefore a truly vital resource for the human body. This 2-week habit coaching program encourages you to drink fresh water with every meal.
Premium course Eat Real Food
Overeating, along with the consumption of over-processed foods, is ruining people’s health. This 2-week habit coaching program encourages you to increase your frequency of eating healthy single-ingredient foods while reducing unnecessary processed ones.
Premium course Bulletproof Gut
This 2-week habit coaching program encourages you to improve your gut health. The goal is to simply create more awareness of how the food you eat impacts your overall health and daily well-being.
Premium course Sleep Well
Understanding the power of sleep and how to get as much high-quality sleep as possible is one of the healthiest things you can do. This 2-week habit coaching program will help you plan a sleep routine and guide you towards all the benefits of sleeping better.
Premium course Reduce Stress
Stress holds us back from being the best we can be. This 2-week habit coaching program encourages you to reduce your stress by showing you the most effective ways of controlling it in all areas of your life.
Premium course Time Awareness
Time is a finite resource. Unlike spending money, once you spend time, you will never get it back. Spending time wisely starts with becoming aware of how it is spent, and whether it is supportive of your goals.
Premium course Time, Triggers Habits and Rewards
Now you have a better awareness of how you spend your time, we can analyse it further, looking at triggers, habits and rewards to build in more supportive habits.
Premium course Act ”As If”
Most people become the product of their feelings. You can choose to act ''As If'' and become the product of your actions.
Premium course Pay It Forward
In well formed communities, if someone helps a person, they pay it forward and help someone else. Adopting this attitude not only is it good for the community, it's also good for you. When we help others, they'll be more likely to help us have when we need it.
Premium course Action Towards Values
What are your core values? Who do you want to be? How do you want your nutrition, fitness, career and relationships to look?
I believe you can achieve success in your health, fitness, relationships and career, in a way that is unique to you.
As a business owner, teacher and dad with three children I understand how hard keeping healthy can be. We’re in this together, and I want you to know I am here to help you.
Having been a personal trainer and nutrition coach since 2008, as well as navigating parenthood since 2015, this past few years I have had the opportunity to help hundreds of clients improve their self-confidence, self-image, stop feeling judged when they walk into a room.
I believe you can solve all these problems and start making these changes a reality this year, and I'm looking forward to helping you!
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