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

Use of this Protocol is subject to the Student Policies and Procedures, including the ANHC Program Participant Agreements contained therein and agreed to by you upon entering the ANHC Program Platform.