12 week nutrition program - your questions answered

We’ve had some questions about our brand new 12 weeks continuity coaching program and wanted to take the time to 'expand' on them and try paint more of a picture of what's involved and the ethos behind it.

Questions answered here are (so please SKIP to the relevant section, or just read it all if you like!)

1. Who's the program for?
2. Curriculum - What’s it all about and how’s it delivered?
3. Cool story - so what’s actually involved ….what do I do, what do I ‘get’ ?
4. Amazing - and who will be delivering the program?
5. How’s this different to the 6 week kickstart?
6. What’s the time and effort investment my end?
7. Other FAQS

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Who’s the program for?

1. Anyone who struggles to maintain consistency on their own, but does well when having external accountability.
2. Anyone who seems to keep spinning their wheels with healthy eating, due to it being too easy to just think “sod it, I’ll try again in the future”.
3. Anyone who keeps doing the 6 week kickstart, but soon goes back to where they were, but knows that more time spent being accountable will result in more sustained progress
4. Anyone who’s aware that ‘faulty thinking patterns’ are a common factor in not building the habits they want - and understands that personal development (via education) is one of the most powerful tools for changing our perspective on our problems.
5. Anyone who’s coachable - and sees coaching as a relationship where you work with someone for support, accountability and guidance, but also understand that it’s down to you to be committed to making changes, with their help.

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Curriculum - What’s it all about and how’s it delivered?

There are 2-3  written ‘micro lessons’ drip-fed via the app throughout the week, following the structure of:

Imagine you’re wanting to learn a musical instrument. 
You practice solidly for 2 hours one day………then don’t practice again for another 4 weeks.
Not helpful. No skill development.

Vs Practicing for just 10 minutes, every day - very helpful, skill development gradually grows and compounds.


The same could be said for toothbrushing - a couple of times a day for 5 mins, vs once a week for an hour……


This is how a lot of people approach personal development - an ad-hoc, one-time event.
But ALL good habits and skill development (and building new habits are just skills that we’ve yet to acquire at an effective enough level).

Small and often - like with ANY habit, is the key.

This is the objective with drip-feeding short but regular and consistent ‘micro lessons’ - think of it like trying to ‘condition’ your brain several times a week to start thinking about things a little differently - eventually, through consistency, it starts going ‘in’ - and isn’t just a one-time motivational quote from Instagram - it becomes new insights that start for reshape your worldview on certain things.



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Cool story - so what’s actually involved ….what do I do, what do I ‘get’ ?

YOU are responsible for the level at which you engage in the process.
Ultimately, education is available for free on the internet.
As our meal plans, nutrition education, and even apps that enable you to track what you eat.


The problem isn’t a lack of information, is a lack of implementation.


The goal of what we do as a business (and not just this program) is to help YOU, implement the habits and behaviours that YOU need or want to, so that YOU get the outcomes and results that are important to YOU.


We do this by:


a) Adding accountability with a 1-1  Coach who takes great pride and pleasure, in helping you (or anyone) to change the habits that want to change, so that you get the improved life benefit that you want.


b) Organising the right information, into the right structure, delivered in the right qyts, at the right cadence, so that you follow that “brush your teeth regularly if you want nice teeth” habit of personal development.


c) Helping you to come up with strategies that help you, to make eating better, an easier habit.

A coach is a sounding board as much as anything - knowing you have someone in your corner is arguably the most beneficial factor. Because let’s face it, partners and kids tend not to be the catalysts for these kinds of changes.

And friends tend to either say “you’re fine, don’t be so hard on yourself” (not helpful if you actually WANT to change or improve)  or they give random advice they read in Hello! magazine……






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Amazing - and who will be delivering the program?


The initial rollout will be a three-way ‘job’. We are investing a lot of time and resources into this!


Chris has written and created the program (as he did with the 6 week kickstart) and will be directly involved and oversee the rollout internally.


The first co-hort will be coached by Pamela, and then as we move into February and beyond, all nutrition coaching will be split between both Pamela and Kate - across all programs.








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How’s this different to the 6 week kickstart?

GREAT question!

First up, everything taught on the 6 week program is universal and timeless.
All foods consist of Protein, Fats or Carbs - and all of those 3 macronutrients can be roughly broken down into ‘green, amber and red lists’ from “whole and natural” to “more processed and less healthy”.
These are just scientific facts.


If you’re not able to eat mostly whole foods in mostly the right qtys, so that you are healthy, have energy, and are at a healthy weight, then the limiting factor isn’t a lack of a new diet, it’s a lack of consistently applying those basics.


In other words, you don’t need more information or a different approach, you need to build better habits.
You need to do the things that work, most of the time.


And this is achieved by:

a) Focus - which comes from having accountability (no hiding places)

b) Becoming more aware of how non-food factors influence your choices and actions

c) Working with someone in your corner for a longer period of time than 6weeks, so that you can work together to fundamentally CHANGE 1 or 2 things - because if you’re not where you want to be right now, it’s because something you’re repeatedly doing isn’t working, and if you want to change yourself permanently, you have to accept that a small way in which you live your life, has to change permanently.
#RealTalk as the kids would say.




The 6 weeks is all about “follow these principles. Let’s just get a few Ibs off and get you going on your journey”.


This is about saying two main things:

1. “I benefit from having accountability - it’s ok to want to pay for someone to help keep me focussed on an ongoing basis, if that’s what works for me”
2. “I’m open to some self-development by invest 5 mins every few days to reading, reflecting, and then trying to tweak something about my habits, based on what I’ve just read or gained an insight from”

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What’s the time and effort investment my end?


The amount of ‘doing’ by you is ultimately:

1. However long it takes you to decide what you’re going to eat, and go shopping (this applies to anyone in life though!)
   Time = 20-30 mins planning and whatever time it takes you to go shopping
   
   
2. Tracking what you eat in the app (not on Facebook)
   Time = 5 mins per day for pics, probably 10-15 for calorie tracking
   
   
3. Engaging and responding to your Coach
   Time = your decision on how engaged you want to be
   
   
4. Reading and reflecting on the drip-fed curriculum
   Time = 5mins every few mornings

Side note: Incase you’ve not seen it yet, an introduction to how you can track calories and protein intake etc via the app regardless of getting coaching.......  and an introduction into how your metabolism works, can be found in THIS MANUAL
(basically to show you one of 101 features in our iCoach app that you may not be aware of)




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Other FAQS


Q: Does the program include 1-1 discussions ?
A: No. We wanted to keep the investment down so more people can join, as 1-1 Nutrition Coaching time would be chargeable at the same rate as 1-1 Personal Training time.
However, we are looking at how we can make that a service or ‘bolt on’ in the future, in a way that works for everyone :-)




Q: What happens after the 12 weeks?
A: You have the option to renew the coaching & accountability on a rolling monthly basis without the drip-fed accountability. Price tbc


Q: What if I do it, then decide it’s not for me?
A: During this first intake only, if you fully engage for 4 full weeks (eg don’t dabble then decide you’re too busy) and decide it’s not quite working, we will cancel the program, refund 2/3rd of your investment and simply ask that you provide some constructive feedback, so that we can continue to improve :-)



EDIT (chris - January 2024)
We've now completed the full 12 week coaching curriculum and could not be happier with the product and program we've created!

Full info is given during onboarding (as with all our programs) - but the outline is below :)

Can't wait to get going on this!