HCI’s 90-Day Health Coaching Program

+ Marcelle’s Adrenal Health Protocol

Session #1

  • Desired State Goal Setting
  • The Big MOFA
  • Anchoring the MOFA Exercise
  • Experiential Exercise: Clear the Clutter
  • List of Action Steps
  • Step #1:
    • Fill out Marcelle’s Lifestyle Assessment Questionnaire to gain a better understanding of your current health.
    • Make an appointment with a Functional Medicine practitioner to have a saliva-cortisol test ran.
    • Begin identifying and removing sources of refined sugar in your diet.

Session #2

  • High Energy Foods: foods that give you energy vs. taking energy away  Transform Your Plate, Transform Your Adrenals
  • 3-5 easy High Energy Food recipes to try (optional)
  • Experiential Exercise: Chewing
  • List of Action Steps
  • Step #2:
    • Structure your plate so it is half full of vegetables, 1/4 clean protein, and a 1/4 complex carbohydrates. 
      • Be sure to include clean sources of protein at each snack and meal.
    • Continue to reduce the amount of refined sugar in your diet and begin limiting gluten in your meals.

Session #3

  • Honoring Hunger and Fullness
  • Honoring Hunger and Fullness Action Steps
  • List of Action Steps
  • Step #3:
    • Heighten your meal experience and health of your gut flora by adding more color diversity to your plate.
    • Continue to taper off gluten until it is completely out of your diet. 

Session #4

  • Review Original Goals
  • Revisit MOFA Anchors
  • Experiential Exercise: Mental Rehearsal of pleasure and success
  • Pre-Framing Self-Sabotage
  • List of Action Steps
  • Step #4: 
    • Prioritize your sleep and getting to bed before 10pm by implementing a power down hour and good sleep hygiene practices.

Session #5

  • Self-Sabotage
  • Self-Sabotage Scenario Coaching Question Sequences
  • Experiential Exercise: The Mirror
  • “Spine Session” = remains the same
  • List of Action Steps
    • Continue previous week’s Action Steps, and add additional support or accountability where necessary.

Session #6

  • Being B-A-D
  • Experiential Exercise: Create an Adventure Menu (Optional “Nourishment Menu”)
  • List of Action Steps
  • Step #5:
    • Fill out the Defining Stressors handout to identify and acknowledge different stressors in your life – past, present and future. 
      • Set aside specific “worry time” so that you have the time and space to think about different areas of your life that are currently worrying you.
    • Begin to assess your level of resiliency and stress threshold so you can set your schedule and health up for success.

Session #7

  • How to Relax
  • Experiential Exercise: The 5-5-7 Breath
  • List of Action Steps
  •  Step #6:
    • Start playing with different ways to become more present like meditation, sensual eating, deep breathing, etc. 
    • Express gratitude, daily, by beginning to keep a gratitude journal that you fill out each morning or evening.
    • What can you appreciate from your past and how can you turn each experience you’ve had into a positive?

Session #8

  • Nourishment: What wants to be nourished in them? Where is there potential for greater expression?
  • Experiential Exercise: Wheel of Life
  • List of Action Steps
  • Step #7:
    • Focus on adding in movement that’s right for your body and adrenals based on if you tend primarily towards hypo or hyper adrenal dysfunction. 
    • Switch household cleaning products to non-toxic alternatives to begin to green your space one step at a time.

Session #9

  • Personal Power
  • Experiential Exercise: Personal Power Meditation + Woundology (where do they store their personal power?)
  • List of Action Steps:
    • Personal Power homework
  • Step #8:
    • Give your daily self-care products a facelift and choose clean, toxin free options to pamper yourself with. 
    • Create space for regular breaks from technology either daily or weekly to help lower overall stress levels. 

Session #10

  • Review Personal Power homework
  • What are they curious about learning next?
  • Experiential Exercise: Acknowledging people in their life
  • List of Action Steps
    • Continue previous week’s Action Steps, and add additional support or accountability where necessary.

Session #11

  • Discovering the Next Level
  • Experiential Exercise: Life Inventory + Life Inventory Coaching Question Sequence
  • List of Action Steps

Session #12

  • Completion and Invitation
  • Go into Closing The Deal script and invite them into your next program
  • List of Action Steps to prepare for the next program