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Sparkle Well Nourish Healthy Weight
1: AIR: Self concept, Body Assessment, Nutrient Density, Breath and Posture
1.0 Overview of your optimal weight process (17:29)
1.1 Where are you now?
1.2 What 1% change can you make?
1.3 How do you see yourself?
1.4 Eating foods that are nutrient rich, not energy dense
1.4b Nutrient dense snack ideas - SHOPPING LIST
1.5 How are you holding yourself and how are you breathing?
1.6 Fat loss: The science of where the fat goes when we lose it.
1.7 Eating for Planetary Health
1.8 Phase One Check List
2: Water: Hydration, Hormones, Emotions, Addiction
2.0 Phase Two Overview (11:58)
2.1 Body Water
2.1b Protecting our water
2.2 Emotional weight
2.3 Hormones involved in weight management
2.4 Relaxation practice
2.5 Daily activity - The Tibetans
2.6 Energy Intake
2.7 Nutrient dense food meal plans
2.8 Behaviour Change
2.9 Phase Two Check List
3: FIRE: Metabolism: Carbohydrates, Insulin, Digestion, Fermented Foods
3.0 Phase Three Overview (14:12)
3.1 Carbohydrates: Glycaemic Index: Low Carb diets.
3.2 Metabolism: Building up and breaking down
3.3 Foods to support digestive fire
3.4 The legume low-down
3.5 Relaxing through the Gastro intestinal tract
3.5b Mindset of constant renewal
3.6 Exercise for the gut area
3.7 Phase Three Check List
4: EARTH: Structure: Protein, Replication, Activating Foods
4.0 Phase Four Overview (10:16)
4.1 Proteins
4.2 Structures and Daily Rituals
4.3 Protein rich foods
4.3b Sprout power
4.4 Relaxation visualisation
4.5 Muscle building means using them
4.6 Week Four Check List
5: FLOW: Fats, Ketosis, Communication
5.0 Phase Five Overview (10:49)
5.1 Dietary Fats
5.2 Pleasure and Happiness
5.3 Fats that help to reduce weight
5.4 Keto Diets
5.5 Intermittent Fasting
5.6 Fluid Relaxation and Exercise
5.7 Phase Five Check List
6: STRUCTURE: Resilience, Minerals, Adrenal Stress, Sleep
6.0 Phase Six Overview (5:55)
6.1 Stress, food and tips to stress mastery
6.2 Herbs to support your body's response to stress
6.3 Eating Minerals & Foods to support through stress
6.4 Enhancing sleep quality
6.5 Week Six Check List
7: Lightness: Fasting, Enzymes, Liquid Nutrition
7.0 Phase Seven Overview (6:01)
7.1 Fasting practices - Webinar (26:31)
7.1b Fasting practices - tips and structures
7.2 Feasting on Nature
7.3 Fat loss check list - non food hacks
7.4 Balancing Relaxation Practice
7.5 Vitamins, enzymes and rainbows
7.6 Week Seven Check List
8: Celebration: Personal Power, Habits, Connection
8.0 Overview (5:21)
8.1 Where are you now? - Time to reassess
8.2 Food as Celebration - Preparing and Planning
8.3 Reflection practice
8.4 Dancing is the best exercise!
8.5 Week Eight Final Word and Feedback
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6.3 Eating Minerals & Foods to support through stress
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