You may have many questions and doubts at the beginning of your health and wellness journey, such as:

• Where do I start?
• What do I do first?
• How do I get mentally and physically prepared for yet another journey?
• What should be my plan?
• Can I really do this?

We all know that, like most things, getting off to a tough start can make it much more challenging to achieve your health and wellness goals. So we are going to make sure that does not happen.

After completing this module:

• You will learn the importance of Making Your Health The #1 Priority in Your Life.
• You will know exactly where to start and what to do first.
• We will start the conversation on what you must do to build a solid physical and mental foundation to launch your health and wellness plan.
• You will learn how to start the mindset shift of Planning to Succeed!

Lifestyle behavior change can be challenging for many people to achieve.  It is easy to see why – to change habits and lifestyle behaviors that people have done for years and years to the point where they are automatic can seem daunting. But like anything else – with a good strategy, practice, time, and patience, anything can be conquered. In this module, you will introduced to the strategy - The 432 Playbook Step By Step Blueprint for Lifestyle Behavior Change.

After completing this module:

•  You will have worked through the step-by-step blueprint for Lifestyle Behavior Change listed below and understand each step and how it will help you change your lifestyle behavior. Don't worry; in the course, we will dive into detail for each step.

         1️⃣Self-Awareness

         2️⃣Desire To Change

         3️⃣Believe You Can       

         4️⃣Your Future Self       

         5️⃣Plan To Succeed

         6️⃣Create Your Systems

         7️⃣Environment 

         8️⃣Defeat Demons         

         9️⃣Celebrate Progress

         🔟Personal Pledge

Changing your habits is an essential foundation of all behavior change. This module is all about habits.

More specifically, 

After completing this module:

• You will know precisely what a habit is.
• You will know how habits are formed and the difference between physical and mental habits. You will learn strategies on how to deal with both.
• You will learn how to identify your habits.
• You will learn strategies to stop your "bad" habits and start "good" habits.
• You will learn the importance of the relationship between habits, values, and Who You Want To Become.

The Staggering Health Benefits of Exercise or Moving Your Body are much more than losing weight!

You may have heard that exercise can be grueling, but it is essential for weight loss. Well, exercise does not have to be anywhere near grueling to be effective (which is why we like to call it Moving Your Body), and it is much more important for your health than just weight loss!

After this module, you will appreciate Moving Your Body from a completely different lens and realize:

• The magical health benefits happening on the inside of your body while you still do not like what you see on the outside. You will learn why losing weight is not the only benefit of moving your body and how and why movement is critical to your health, especially as you age.
• It does not take hours and hours of moving your body to see positive change – it only takes a moderate amount of movement to see tremendous health benefits. You will learn what moderate exercise or movement means, how to know when you are doing it, and why it benefits your health.
• How to mentally and physically get past that first workout so you want to keep going!
• The importance of building muscle – and YES, you can still build it as you age.
• How and why movement is important to protect brain health.
• How moving your body helps your heart grow stronger and healthier and why that is critically important, especially as you age.
• Why you need to avoid a sedentary lifestyle with everything you have!

Eat To Live A Healthy Life

No more diets or food plans that do not work for you.  It is time to learn to eat not for weight loss but rather to give your body what it nutritionally needs to give it the best chance to be healthy and functional as you age.

After completing this module, you will:

• Have a much better understanding of how your body and food should work together to create a healthier you.
• Understand why a nutrient-dense nutritional plan is essential, especially as you age.
• Learn why Carbohydrates are not the enemy. The right ones will keep you healthy and energetic.
• Learn why Proteins are vital for muscle growth, which leads to better mobility, strength, and a healthy metabolism.
• Learn why the RIGHT Fats are very good for you.
• Why Vitamins, Minerals, and Water are a must, especially as you age.
• Learn all about your metabolism - What it is, How it Works, and What it means for you.

Strengthen Mental Health To Beat Obesity

Improving your mental resolve and endurance is extremely important in overcoming obesity. It is essential when combating the negative self-talk and self-body shaming we all engage in. All too often, you are fighting against your own voice, which keeps bringing you down. If you look in the mirror and only see what is wrong and get highly discouraged, it will be hard to beat obesity. It is time to learn some compelling mental strategies to take on negative thoughts and a self-destructive mindset that will derail your efforts to beat obesity.  You cannot always control when negative thoughts strike, but you can learn effective strategies to control how you respond to them!

After completing this module, you will:

• Understand the importance of mental resolve and endurance in beating obesity and how to build and strengthen it.

• Learn strategies to Discover The Incredible Power of Your Own Voice and Positive Thoughts, which will guide you in your fight against obesity.

• Learn Mel Robbin’s Power of the High Five Habit: Take Control of Your Life With One Simple Habit to Feel Great About Yourself RIGHT NOW and Stop Self-Body Shaming and Self-Destructive Thoughts.

• Learn why sleep is critical for your mental health and overall wellness.

• The importance of building your home environment for success to Take Control of Your Health.

• Learn how to respond to setbacks.

Results Take Time. Stick With Your Plan, and They Will Come!

At The 432 Playbook, we like to check in with ourselves after three months. The focus is not to achieve your ultimate goal after 3 months but to make progress so that you are on your way! Three months is not a hard timeline, but it is a check-in with yourself to see how you are doing. It is a reminder that the most important thing is to have patience and give yourself plenty of time to achieve your goals! Having patience with yourself is one huge key to being successful. Patience can be a powerful asset if you let it. As you age, results take time, but they will come.  Three months is a time to celebrate progress, no matter how small it seems, and re-assess your micro goals, but most importantly, it is an internal alarm clock that reminds you to believe in yourself, stay patient, stick with your plan or adjust it, forgive yourself for any missteps, but Keep Going!  Keep Moving Forward!

After completing this module, you will :

• Learn the significance of 3 months. How to use this timeframe and why it is impactful.

• Learn how to use patience as a powerful mental weapon to overcome obesity.

• Learn the importance of having a plan and the key components for success.

• Realize: When you don’t know everything to do, you can still create a good plan.

• Know what to do when your results do not match your expectations.

• Learn how to celebrate progress and why it is powerful.

Focusing Only on Microgoals for Only two weeks at a time.

Focusing on achieving a small set of microgoals for only two weeks at a time will build your confidence, minimize your feeling of being overwhelmed and establish positive momentum toward achieving your wellness goals.

After completing this module, you will:

• Learn the significance of two weeks.

• Learn ways to measure your baby steps of progress.

• Evaluate your progress and make adjustments at the end of every two weeks.

• Celebrate at the end of every two weeks.

Create Your Personal 432 Playbook 

Using The 432 Playbook Specially Designed Journal.

Journaling is important to achieving your goals because it keeps you focused by tracking your baby steps of progress (microgoals) and personal growth.

After this module, you will:

• Do a deeper dive on how journaling can help you hit your goals.

• Learn how to use The 432 Playbook Specially Designed Journal.

• Build Your First 432 Playbook.