HCI’s 90-Day Health Coaching Program

+ JJ Virgin’s Weight Loss Protocol

Session #1

  • Desired State Goal Setting
  • The Big MOFA
  • Anchoring the MOFA Exercise
  • Step 1: Experiential Exercise: Clear the Clutter JJ’s Sneaky Sugar Inventory
  • Action Steps
    • Record Your Baseline:
      • Record body weight, body fat, waist & hip measurements
      • Weigh daily
      • Schedule weekly waist measurements into calendar
      • Decide how you’ll journal your meals & snacks
    • This Week’s Focus: SNACKS
      • Note: a nice journal or notebook could be included as a welcome gift for your client

Session #2

  • High Energy Foods: foods that give you energy vs. taking energy away Finding sustainable energy with Medium Sugar Impact foods
    • Step 2: Switch from High Sugar Impact foods to Medium Sugar Impact foods using easy swaps
  • 3-5 Easy High Energy Food Recipes to Try (optional)
  • Experiential Exercise: Chewing
  • Action Steps
    • Step #3 (Part 1)
      • JJ’s Sugar Impact Diet Plate: Notice how your plate currently compares to JJ’s Sugar Impact Plate without changing anything yet.
      • JJ’s Sugar Impact Clock: Start working on going longer between meals aiming for 4-6 hours. You can track the time in between meals in your journal along with mood and energy levels.

Session #3

  • Honoring Hunger and Fullness
  • Action Steps
    • Honoring Hunger and Fullness Action Steps
    • Step #3 (Part 2):
      • Begin utilizing JJ’s Sugar Impact Plate to balance your meals.
      • Continue implementing JJ’s Sugar Impact Diet Clock.
      • Continue on Medium Sugar Impact foods.

Session #4

  • Review Original Goals
  • Revisit MOFA Anchor
  • Experiential Exercise: Mental Rehearsal of Pleasure and Success
  • Pre-Framing Self-Sabotage
  • Step #4: Take the Sugar Impact quiz to see how you’re doing transitioning from High Sugar Impact to Medium Sugar Impact foods.
    • Extend this cycle for another week or two if they’re still having challenges with this transition.
    • If they are not experiencing challenges move them to Low Sugar Impact foods.
  • Action Step
    • Start the day with a shake so you’re starting off on the right foot.

Session #5

  • Self-Sabotage
  • Self-Sabotage scenario coaching question sequences
  • Experiential Exercise: The Mirror
  • Action Steps
    • Step #5:
      • Move from Medium Sugar Impact foods to Low Sugar Impact foods.
      • If your client was already on Low Sugar Impact foods have them continue an additional week.

Session #6

  • Being B-A-D
  • Experiential Exercise: Create a “Be Naughty” menu (optional “Nourishment Menu”)
  • Action Steps
    • Step #5:
      • Continue on Low Sugar Impact foods if your client has yet to complete their second week of this cycle.
    • Step #6:
      • If your client is ready have them reintroduce 1 Medium Sugar Impact food per day and track how it impacts their moods, energy and weight.

Session #7

  • How to Relax
  • Experiential Exercise: The 5-5-7 Breath
  • Action Steps
    • “Slow down” action steps
    • Continue or start your client on reintroducing 1 Medium Sugar Impact food per day and track how it impacts their moods, energy and weight.

Session #8

  • Nourishment: What wants to be nourished in you? Where is potential for greater expression?
  • Experiential Exercise: Wheel of Life
  • Action Steps
    • Action step(s) from Wheel of Life Exercise.
    • Continue or start your client on reintroducing 1 Medium Sugar Impact food per day and track how it impacts their moods, energy and weight. 

Session #9

  • Personal Power
  • Experiential Exercise: Personal Power Meditation + Woundology (where do you store your personal power?)
  • Action Steps
    • Personal Power homework
    • Continue or start your client on reintroducing 1 Medium Sugar Impact food per day and track how it impacts their moods, energy and weight.

Session #10

  • Acknowledgement: review how far they’ve come + new “baseline”
    • What are they curious about learning next?
  • Experiential Exercise: Acknowledging People in Your Life
  • Action Steps
    • Acknowledgment exercise
    • Step 7:
      • Test 1 High Sugar Impact food and record how it tastes, as well as how you feel eating after it. 

Session #11

  • Discover the Next Level
    • Experiential Exercise: Life Inventory + Life Inventory Coaching Question Sequence
    • Action Step
      • Step 8:
        • Incorporate two new movements into your week 

Session #12

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