Dashboard

Welcome to the new look dashboard. Based on member feedback, the new look dashboard has arranged masterclasses into twelve easy to follow modules that walk you step-by-step through The Full-Bodied Evolution virtual coaching program. If you are new to the club don’t forget that the first thing you should do is watch the welcome materials and join The Full-Bodied Evolution Members Club Facebook Group. To join the facebook Group please send a friend request to me on my Private Facebook Page. Ok, lets get started!!

WELCOME MATERIALS FOR NEW MEMBERS

To join The Full-Bodied Evolution Members Club Facebook Group send a friend request to me on my Private Facebook Page

Welcome to the club! If you are new to The Full-Bodied Evolution then watch this video first before beginning module one. There is also a printable questionnaire that I would like you to fill out. Print this questionnaire, and once filled out keep it with you while you work through the modules. It is interesting to see how your answers change! Finally I would like you to join my Members Only Community Facebook Group and introduce yourself. Leave a post in the group to say and let the group know what you are hoping to get from this program. This community group is full of like-minded people that help and support each other through the program, and will be one of the most valuable resources on your journey with us and on into your new dream lifestyle! But remember, change doesn’t happen over night, and even when we reach our initial goal, we most likely find that new goals present themselves to us. It really is an ongoing evolution!!

MODULE 1 – MINDSET FOR WEIGHT LOSS

The series of videos in this module delve into the basic values of the Full-Bodied Evolution Programme and begin to uncover the reasons behind your weight-loss struggles, no matter what they are. The ‘Four Pillars’ masterclass serves as the foundation for all other classes and so is the vital starting point for you on your new weight-loss journey. Until you have worked through and fully digested this masterclass it is not recommended to move on to the next module. Take your time! It is essential to work through the printable and rewatch the videos as many times as you need! Don’t forget, the Members Only Facebook Group is there for support, so post any questions or revelations there any time you need!

MODULE 2 – MINDSET FOR NUTRITION

This module consists of the masterclass ‘Mindset for Nutrition’, were we take each of the four pillars discussed in the previous module in turn and discuss how they impact our nutrition and ultimately our weight loss goals. This is a really important module to get to grips with in terms of your nutrition, as my signature four pillars play a fundamental role in your health journey. Without these it is very easy to fall into so many dieting traps and end up well and truly caught in the diet cycle…..a topic that we will be discussing in more detail in module 4.

Before you start this module make sure you have completed Module 1: ‘The Four Pillars of Mindset for Weight Loss’

MODULE 3 – MINDSET FOR FITNESS

In this module we go through the masterclass ‘Mindset for Fitness’ and discuss the four pillars of mindset in turn and apply them to areas of our fitness that often impacts our weight loss goals. In this masterclass we take each of the four pillars in turn and discuss how they impact our fitness and ultimately our weight loss goals. As with the nutrition mindsets discussed in the previous module, the four pillars play a fundamental role with your fitness also. This is all about building a healthy relationship with fitness as, lets face it, most of us start out hating exercise! What you will find is that it isn’t actually that difficult to change our relationship with exercise and actually end up loving it! It all begins here!

Before you start this module make sure you have completed Module 1: ‘The Four Pillars of Mindset for Weight Loss’

MODULE 4 – BREAKING THE DIET CYCLE

This is one of the most crucial modules to master once you are comfortable with my signature Four Pillar approach to all things lifestyle, food and fitness.To become aware of the Diet Cycle, is crucial for you to achieve your dream health goals as it is one of the most damaging mindsets there is! Whether we like to admit it or not, most of us are caught in the diet cycle, and breaking free of this is key to our success and becoming masters of our own weight loss journey.

This four part module begins out discussing why diets don’t work and the fundamental flaws in what we are taught by the diet industry. From there we investigate where your diet cycle began (as said above, even if we don’t know it, most of us are caught in it!), and then onto how we can apply the four pillars to help us get out of this cycle. Finally we cover how to move forward, which is key for us to not end up back there again after all this hard work, which unfortunately creeps up on us if we are not vigilant and before we know it we are right back where we started. We need to make sure the new mindsets we are learning here stick with us for life!

MODULE 5 – GETTING STARTED WITH YOUR MINDSET

In this module the three videos discuss how to measure your progress in a mindset positive way by chucking away the scales and using alternative progress trackers such as photographs and clothing. These method are a much more reliable measure that give you tangible markers and help build strength within the four pillars of mindset for weight loss.

Although this all sounds very straightforward, what you will is that it is very hard to throw away the scales and move on to other weight loss trackers. Using them is so ingrained in our thinking, and we often think that they provide us with a sense of security and comfort. In actual fact it is the complete opposite as two people of identical weight can look completely different! Find out why here!

MODULE 6 – GETTING STARTED WITH YOUR NUTRITION: THE BASICS

In this module we discuss a variety of topics as they relate to your basic nutrition, but don’t worry, it doesn’t get too sciency! I have cut through all the technical jargon for you and present the basics that you need to know in an easy to understand format. To begin with we talk about macronutrients in general before going into each one in a little more detail, with examples and explanations of what they do in terms of our diet, their importance and potential sources. We then move on to the all important micronutrients, and then head into related subjects that are important to consider when we are considering an overhaul of our day-to-day diet: meal frequency; the huge role that listening to your hunger cues has; and the importance of hydration.

There are also some bonus printables that relate to this module that cover further basic nutrition aspects: portion control; plate balance; and how to get your five a day. These are all equally important, but I only want you to move on to these aspects once you are completely comfortable with the module video topics covered.

The bonus printables can be viewed here.

MODULE 7 – GETTING STARTED WITH YOUR FITNESS

In this module we get started on your fitness journey by discussing topics that will help you with your fitness confidence. Confidence with exercise is so important to build if you are going to change your relationship with it and start to love it! Most importantly, we need to be comfortable, in both our own skin and how we feel. Learning what to wear when working out is where we begin on this journey, and I show you some of my preferred outfits! As we touched on in module 3 we also need to find ways to measure our progress in a way that helps us build confidence rather than taking it away and making us feel like we want to give up. Finally I discuss how often to work out and when to work out, two topics that are very different for different people with different lifestyles and different health goals. Don’t listen to what the diet and fitness industry tells us, and listen to your own body and bear in mind your own goals instead!

Also included as a bonus in this module is my Beginners Guide To Walking For Weight Loss – Your Six Week Plan. This is the perfect place to start when it comes to learning to love exercise. Not only do we begin to build our fitness, but we also get out into the open air and hopefully see some nice places along the way!

MODULE 8 – SET AND STICK TO YOUR NUTRITION GOALS

It’s goal setting time!! Having now covered all the basics in modues 1-7, we now start to get into the nitty-gritty! One of the first places to start when we have a grasp on our mindset, nutrition and fitness is how to set our goals. In this module we discuss this in terms of setting goals for our nutrition, but the methods discussed can also easily be applied to fitness also. Goal setting is very personal and different for different people. It depends on where you are in your journey, what lifestyle restrictions you may have, and where you ultimately want to get to. Effectively setting and sticking to realistic goals that will realise your overall lifestyle vision is of huge importance, and in this module I will walk you through the process of how to achieve this!

There are also two supplemental printables for this module that can be found on the bonus printables page in the resource archives at the bottom of the Dashboard. These are ‘How To Calculate Realistic Weight Loss Goals’, and my ‘Goal Setting Workshop’ that I run on regular occasions through The Full-Bodied Evolution public Facebook Group.

MODULE 9 – CONSISTENCY WITH FITNESS

Consistency is key! In this module we discuss the importance of consistency and how to pursue it. Being able to be consistent not only means your health goals will be that much easier to reach, but it also builds confidence which feeds back to help create even more consistency! Of huge importance, and the first topic covered in this module is the importance of finding your own personal ‘why’ and how to do so. Once you accomplish this, consistency becomes a much more obtainable goal. The trick is that your why isn’t necessarily something as simple as ‘I want to lose weight’ or ‘I want to get off my couch and run a marathon’. It is probably far simpler than that, although as with many simple things, it isn’t necessarily that easy to figure out! We delve into this conundrum in this module, to help you find your own personalised answer. As with all modules, don’t forget to print off and complete the included printables! They are SO important to get you to arrive at your own personal realisations! This is especially the case with this particular module, as our why, along with obstacles to consistency, can often be much more esoteric in nature than we may initially think!

MODULE 10 – GET UNSTUCK AND TAKE ACTION

This mindset oriented module covers a topic that most of us have or are struggling with, and it is one that is essential to overcome if we are to successfully begin or continue our journey towards our overall healthy lifestyle goals. Getting stuck and taking action to get unstuck is a subject often talked about in the Members Club, and one that you will find is far simpler to move past than you may think……once you get your mindset right! In the videos I first discuss reasons why we get stuck, and believe me they are often not as obvious as we first may think! Intertwined with being stuck are the obstacles that we face when trying to take action, and getting past these is very important if we are to move forward (don’t forget to print off and complete the all important workbook that is included with this module!!). Finally we talk about how to take action once we have overcome (or at least begun to overcome!) these obstacles, and as a special bonus we wrap the module off with a live chat with Donna Liddle, a fellow transformational coach!

MODULE 11 – FINDING YOUR BALANCE (PRACTICAL)

This is a mostly practical module which gives an overview of how to balance your meals properly using breakfast as an example. The principles discussed can be used across all meals that you make, and example recipes are given not just for breakfasts, but also for salads and other main dishes! The challenge for this module is for you to begin to use our recipe archive and then apply the principles of balancing your meals to your own every day food! Do this for two weeks and the principles will become second nature!

Post your successes or failures with this on the Members Club Facebook Group as I would love to know how you are getting on. Being able to take these principles and incorporate them into your own life is crucial for success and maintaining that healthy lifestyle that you have been working so hard to achieve!

MODULE 12 – TWELVE WEEK FITNESS PLAN (PRACTICAL)

In this final module, I have created a twelve week fitness kickstart plan with both beginners and those wanting to get back to exercise after a break in mind. I was pregnant while filming this so please excuse the bump! However, being pregnant while demonstrating the exercises shows that it really is a great plan no matter what your fitness level. Do this plan in line with my nutrition guidelines found elsewhere in this members club and you will get great results, both in terms of getting used to exercise, improving your overall fitness level and of course making noticeable change to your body. Following the previous practical module, this one does the same for your fitness and will give you the freedom and resources for you to come up with a plan that fits your own lifestyle!

VIEW MODULES IN CATEGORY LISTS

RESOURCE BANK

Below you will find archives of available resources to help you on your journey towards a happier, healthier you. These archives are added to all the time and so you need to check in regularly to see whats new.

View my stand alone printables that have been created to tackle aspects of your weight-loss journey through workbook questionnaires and exercises. Some of these printables have been inserted into program modules to help you fill them out at the correct stage of your journey.

An archive of the diary style video entries posted in my Facebook group during 2019. This should save you some scrolling!

From our nutrition section, browse the full archive of recipes that feature both overhead quick demos to in-depth cooking tutorials. New content is added regularly so check back often to catch the latest delicious offerings!

From our fitness section, check out our growing archive of inspirational workout videos that features content from montage style short snippets to in-depth tutorials. New material is added regularly so be sure to check in often to see what’s new!

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