HCI’s 90-Day Health Coaching Program

+ Dr. Anna Cabeca’s Hormonal Imbalance Protocol for Women

Session #1

  • Desired State Goal Setting
  • The Big MOFA
  • Anchoring the MOFA Exercise
  • Experiential Exercise: Clear the Clutter
  • List of Action Steps
  • Step #1
    • Complete Dr. Cabeca’s Hormone Review of Systems Questionnaire.
    • Discover your baseline with a 3-day food journal.
    • Assess your gastrointestinal & physical movement throughout your days.

Session #2

  • High Energy Foods: foods that give them energy vs. taking energy away
  • Step #2:
    • Take a Keto-Alkaline Urinalysis test 3 times per day (morning, afternoon, evening).
    • Remove snacks and increase healthy fats and alkaline rich foods in your meals.

Session #3

  • Step #3: Get curious and see which lifestyle factors may be shifting your acid-alkaline balance.
  • Honoring Hunger and Fullness
  • Honoring Hunger and Fullness Action Steps
  • List of Action Steps
    • Begin to space the time between dinner and breakfast to 12-13.5 hours.
    • Increase their water consumption to half their bodyweight in ounces, while drinking smart – small sips, stopping 20 minutes prior to a meal, and resuming 2 hours after a meal.

Session #4

  • Review Original Goals
  • Revisit MOFA Anchors
  • Experiential Exercise: Mental Rehearsal
  • Pre-Framing Self-Sabotage
  • List of Action Steps:
    • Step #4 (part 1):
      • Start a gratitude practice by journaling for 5-10 minutes a day.
      • Have them choose their cheer word and revisit it throughout tense moments in their day to bring a smile to their face.

Session #5

  • Self-Sabotage
  • Self-Sabotage Scenario Coaching Question Sequences
  • Experiential Exercise: The Mirror
  • List of Action Steps:
    • Step #4 (part 2):
      • Introduce HIIT to their morning workout regimen and stretching to their evening power down hour.

Session #6

  • Being B-A-D
  • Experiential Exercise: Create a “Be Naughty” Menu
  • List of Action Steps:
    • Continue previous week’s action steps and up-level them slightly if they are ready.

Session #7

  • How to Relax
  • Experiential Exercise: The 5-5-7 Breath
  • List of Action Steps:
    • Step #5:
      • Increase their sense of play and overall fun they are having on a daily basis by just one degree.
      • Increase the time between dinner and breakfast to 13.5 – 15 hours.

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 #6:
      • Introduce in a power down hour and have them strive to reach 7-9 hours of quality sleep.
      • Complete the Healthy Hormone Lifestyle Check-In Guide and bring to session #9.
    • Step #7 (part 1): Retake Dr. Cabeca’s Hormone Review of Systems Questionnaire and bring to next session.

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 #7 (part 2): Complete the Thriving Check-In Guide and bring to session #10.

Session #10

  • Review Personal Power homework
  • What are they curious about learning next?
  • Experiential Exercise: Acknowledging people in their life
  • List of Action Steps:
    • Step #8:
      • Complete Dr. Cabeca’s Eve Questionnaire and bring your results to session #11. 

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