Lifestyle Upgrade Programme

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 Eat Slowly

Eating slowly underpins every other nutritional practice.

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 Deep Health

Deep health.

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 Sleep Deep Dive

Sleep.

Premium course Stress Deep Dive

Stress management

Premium course Winning Physical Environment

Winning physical environment.

Premium course Winning Social Environment

Winning social environment.

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 Move More + Often

Move Often

Premium course Eustress Training

Eustress Training

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?