HCI’s 90-Day Health Coaching Program

+ Dr. Steven Masley Heart Disease 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
    • Boost overall Magnesium consumption and increase their fiber intake to 10 servings a day.
    • Incorporate 10 minutes of peace and calm into their days to lower stress levels.

Session #2

  • High Energy Foods: foods that give them energy vs. taking energy away
  • List of Action Steps
  • Step #2:
    • Refine their fiber to come from nutrient dense, low-glycemic sources like green leafy vegetables, nuts and beans.
    • Have them begin to track their daily number of steps using a pedometer or fitness tracker of their choosing. Aim for 10,000 steps a day.

Session #3

  • Honoring Hunger and Fullness
  • Honoring Hunger and Fullness Action Steps
  • List of Action Steps
  • Step #3:
    • Incorporate heart healthy fats like avocado, coconut products, wild-caught salmon, etc. into their daily diet. 
    • Have them begin a daily and weekly self-care practice like hot Epsom salt baths, essential oils, dance, etc.

Session #4

  • Step #4: Confirm that they are getting 10 servings of low-glycemic fiber daily.
  • Review Original Goals
  • Revisit MOFA Anchors
  • Experiential Exercise: Mental Rehearsal
  • Pre-Framing Self-Sabotage
  • List of Action Steps
  • Step #4:
    • Have them add in 20-30 minutes of aerobic activity daily like dancing, brisk walking, or using extra elbow grease as they clean. 
    • Prioritize getting 7-8 hours of quality sleep each night.

Session #5

  • Self-Sabotage
  • Self-Sabotage Scenario Coaching Question Sequences
  • Experiential Exercise: The Mirror
  • List of Action Steps
    • Continue previous week’s Action Steps and up-level them slightly if they are ready.

Session #6

  • Being B-A-D
  • Experiential Exercise: Create a “Be Rebellious” Menu
  • List of Action Steps:
  • Step #5:
    • Begin to purchase and eat more organic, hormone & antibiotic-free foods. Look for wild, grass-fed, pasture raised, and/or organically-fed animal proteins.
    • Have them begin to sing or talk while they are working out to gauge their aerobic capacity and fitness improvements. 

Session #7

  • How to Relax
  • Experiential Exercise: The 5-5-7 Breath
  • List of Action Steps:
  • Step #6: 
    • Have their medical provider assess their Vitamin D levels and suggest the appropriate supplement for them, as well as a high-quality multivitamin that has a comprehensive Vitamin B and Folate mix.

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:
    • Add herbs & spices to meals to increase satiation, enjoyment, and receive their anti-inflammatory benefits among others.
    • Begin to meditate. Have them start with 10 minutes and work their way up to 20 a day to increase mental clarity, reduce stress, boost immune function, etc. 

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: Check-in to see how consistently their meals are “clean”. Survey their meals for a few days to assess and strive them to eat 80-85% of their meals from the cleanest possible animal and produce sources.
    • Begin to diversify their workouts with a mix of aerobic, strength training, and stretching for the ultimate heart health workout regimen. 

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 up-level them slightly if they are ready.

Session #11

  • Discovering the Next Level
  • Experiential Exercise: Life Inventory + Life Inventory Coaching Question Sequence
  • List of Action Steps
  • Step #9:
    • Have them set up an appointment with their medical provider three months from the date of their initial vitamin assessment to re-check their levels. 

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