GOALLEAN! WHY WEIGHT?
Congratulations on starting to GoaLLean. You have taken the important first step in your journey by deciding to begin.
Eight-Week Core Course
Course Description
GoaLLean is a wellness and weight management program that helps participants create personalized plans to achieve realistic self-health goals. This innovative course offers eight weeks of health education and coaching designed for enrollees to meet achievable short-term goals while building sustainable habits for long-term success.
You'll Learn:
- How to develop personal wellness goals and track progress
- SMART (Specific, Measurable, Achievable, Realistic, Timely) goal proficiency
- How nutrition, hydration, fitness, and mindset impact outcomes
- Behavioral and lifestyle modifications that influence health and weight management
- The essential ingredients for losing unwanted pounds and managing weight
- Cohesive weight management and disease management plans
- Journaling templates to record journey and enhance commitment to goals
- How to create a holistic plan for long-term success
Core Course Lessons
Schedule of Weekly Topics
Access to each week’s course material is made available in the applicable week (week two information available beginning week two, week five information available beginning week five, etc.) and five (5) days after completion of the previous week’s material. Access to the next week’s material is restricted before the five-day availability starts. For eight weeks, you learn varied aspects of health, nutrition, behavior, and physical activity, along with commitment challenges that help you set weekly goals for sustained management of your health and weight.
Week 1: Introduction and Starting the GoaLLean Journey
We begin with an "orientation" of the course format as well as an overview of the key components and tools you may use in weekly sessions. Incorporate these elements into your self-health plan for optimal outcomes. They are proven to work; you just have to commit to working them!
Week 2: Balancing the Lifestyle “C-Saw” (Commitment, Cognizance, & Consistency)
Discover how the C-Saw affects health goals and outcomes. Lifestyle changes start with an honest look at patterns and routines. In this session, we uncover factors that impact decisions about health behaviors. Week Two seeks to begin balancing challenges and changes.
Week 3: Components for Successful Self-Health and Weight Management Plans
If a goal is to maintain success over time, a program that provides opportunities for engagement, enlightenment, and enjoyment increases the likelihood of reaching goals. In Week Three we discuss seven components for program success that help participants maintain health and weight.
Week 4: A Healthy Relation to Nutrition and Hydration
In Week Four, we dive into the details of how diet and hydration impact health and weight. Content includes calorie calculations, choosing foods that aid hydration goals, dry times, and how to choose items that best help you reach goals. Activities include incorporating foods and drinks you like in a way that does not destroy dietary plans.
Week 5: If You Don’t Move, You Won’t Lose: Physical Activity and You
You don’t need a gym membership, extensive amounts of time, expensive workout equipment, or new shoes to move enough to lose weight or get healthy. In Week Five, you learn facts about activity, heart rate, as well as practical, at home ways to exercise without spending an extra dime.
Week 6: Healthier Living in the Fast-Food Lane – Making Better Choices On-The-Go
We all do it from time to time. Eating on the go! Week Six covers tips and suggestions for reaching goals while spending time in the fast-food lane. Learn how to order, what to order, and when to order while avoiding negative impact on your health and weight goals.
Week 7: Understanding The Big Deal About BMI
Body Mass Index (BMI) can provide indicators about body fat, but BMI does not diagnose body fatness or overall health. Week Seven teaches you how to measure body fat, what BMI ranges mean, and ways to work towards personal BMI goals. Access to BMI calculation tools is included.
Week 8: Ain’t Misbehaving – Keeping Motivation for Behavior Modification
We begin by celebrating your accomplishment of completing a program that will benefit your health now and in the future. Week Eight talks about ways to maintain success and continue to reach new goals. Content includes tips and common characteristics among people who successfully improve health and maintained over time.