Before your start your weight loss journey tips and advice

2. Intro/quote
You do not have to be perfect to lose
weight.
If you have an "all or nothing" approach,
you're less likely to achieve your goals

3. About me
I meet people struggling every day with feeling confidence and not loving their
bodies. Not understanding where to start, or how to lose weight, trying every diet
and failing..
I’m passionate about helping anyone that desires change, feel better by helping
them reclaim their health through making better food choices, being more active
and helping manage their stress with an effective plan.

4. Outline
1. Are you all in?
2. Define your goal
3. Motivating factors
4. Plan
5. Motivation
6. Start small
7. Be flexible
8. Guilt
9. Good vs Bad food
10. Hunger scale
11. Celebrate, small wins
12. Surround yourself with positive people
13. Think positively

5. Healthy Lifestyle
Think of your diet as a dress
rehearsal for a new way of
eating, skip the fad diets you
see online or hear about from
your friends. What may seem
to work in a short order for
someone may not work for
you and honestly could cause
more harm than good.

6. Are you all in?
Before starting a diet is
to think about how
motivated you are. Are
you ready to change for
good? Are you 110%
committed? Do you
know what might get in
the way of staying on
track? Do you have the
support and
accountability in place?

7. Define your goal
Are you clear on the changes you need to
make to reach that magic number on the
scale, or to get in that dream dress? The
reason why you're losing weight should
be as specific and unique to you as
possible.

8. Motivating factors
Clearly define all the reasons (motivating
factors) you want to lose weight and write
them down, DAILY. This will help you stay
committed and motivated to reach your
weight loss goals. Doesn’t take long.. 5
minutes tops! Start with a fresh piece of
paper and the best time is 1st thing in the
morning. Take that paper with you
throughout the day. Look at it when you’re
feeling tempted by something that doesn’t
align with your goals. Having thoughts of
driving through a drive through? Thinking of
skipping your afternoon walk? Read your
motivating factors.

9. All too often we start losing weight because our doctor
suggest it, but research shows there is greater success if the
weight loss motivation comes from within.

10. Plan
The most successful ways to stay committed
are by setting achievable goals, developing
action plans for reaching them, and focusing
on each day instead of what’s ahead. Goals
that are large and over a greater amount of
time than 30 days can often feel too distant
and leave you feeling overwhelmed.

11. Want help and support to work on a plan specifically
for you? Need accountability and education? Don’t
worry I will have some options at the end of this video.

12. Motivation
Lack of motivation can be a
symptom of other factors, such
as fatigue, high stress levels,
and feeling overwhelmed.

13. Fatigue
Fatigue, are you drinking a
gallon of water, getting 8 hours
sleep, and are you taking care
of yourself, eating enough
calories? Have you seen your
doctor in the past year and
gotten a full blood work done?

14. High Stress
High stress, are you taking
time to recharge every day or
at least once a week or are
you burning the candle from
both ends?

15. Overwhelmed?
Overwhelmed, are you saying
yes and over obligating
yourself? Start saying no and
take control of your life, and
schedule. Put your health #1

16. Startsmall
Trying to overhaul your entire lifestyle at once is incredibly
difficult and ultimately leads to disappointment. Start
small, do the minimum of the things that need improving.
The hardest part is just starting. So for instance don’t join
a gym and work out 2 hours that is for sure going to lead to
burnout in a short amount of time. Start by just walking 15
minutes a day.. No need to get a fancy gym membership.
Reward yourself with a gym membership after 60 days of
successfully proving to yourself you can do 15 minutes or
more movement beyond your normal daily activity.
Weather bad? Go to the mall and walk!

17. Setbacks
We all slip, life gets in the
way it’s inevitable. Instead
of letting them defeat you,
use them as a learning
experience. Figure out
what leads you to slip up,
and figure out how you can
prevent it from happening
again. Write it down, and
you might be surprised
what it reveals. Start over
the very next day!

18. Be flexible
Just because you've set a goal doesn't
mean you've set it in stone. Stay flexible
with the goal. If you find your goal to be
more overwhelming than you originally
thought it would be, breaking it down into
smaller pieces. This doesn't mean you've
failed, it just means you're adjusting
course. Moving forward at a slower pace
is better than not moving forward at all.

19. Weight loss a
journey, rather than
a destination.

20. Guilt
Letting go of any guilt
associated with eating.
If you were told to never
leave food on your plate
or throw it away, think
about what’s more
important, your health
or dumping excess food
in the trash.

21. GoodvsBad
You’ve just eaten a cupcake … what thoughts are running
through your head? “Wow, that was really delicious!” or “Why
did I eat that? I’m so bad!” It’s true that some foods help move
you toward better health, while other foods do not but stop
labeling foods as good or bad. All food is inherently good, and
we should be thankful for it. Rather than looking at certain foods
as good or bad, focus on balance. Have scheduled fun planned
out dirty meals each month. This is something I teach in Power
UP Premium. We aren’t deprived, we are free to eat or
consume whatever the heart desires and often well planned
with friends or family.

22. Hunger Scale “Hunger Scale” great way to learn to be a mindful
eater. A hunger scale determines the appetite level.
It will help you avoid getting to the point where you
are starving and will wolf down anything within
reach. Planning and being prepared a day in
advance will ensure you never drop below a 4 on the
hunger scale or go past a 6. Sticking to this scale
and getting really connected with your bodies true
needs will keep you in the fat burning zone and your
blood sugar level even throughout the day,
preventing a roller coaster ride all day long. You’ll
be amazing how much more energy you have and
what you’re able to accomplish in a day.

23. Hunger Scale
0: starving
1: discomfort
2: hangry
3: hungry
4:neutral
5: comfortable
6: satisfied
7: full
8: slightly uncomfortable
9: stuffed
10: painful, sick

24. Stop weighing yourself
It’s important to track your weight loss
however, don’t weigh yourself more than once
a month preventing disappointment and
possible self sabotage. Weight loss isn’t linear.
There will be days where the scale doesn't
move. Sometimes it can even go up. You need
to see the overall trend.

25. Celebrate
Celebrate your success!! There are things you
can do to celebrate small victories. For
instance reward yourself with some self care or
perhaps a new pair of walking shoes.
Remember to reward yourself with non-food
items and the reward doesn’t have to cost
anything.

26. Surround yourself with
positive people
Be sure to announce your small victories to a group
of people that can relate, post your victories no
matter the size in Power UP Basic, an incredible
group filled with people that care and would love to
cheer you on!

27. Think and
speak
positively
Watch your words. If you find yourself saying aloud or in your
mind “I have to eat this to lose weight” or “I have to workout in
order to look a certain way” this is an area that needs
addressed. Eating healthy and becoming the best version of
yourself is a blessing.. And a choice. When you hear or say
these things catch yourself and correct the statements by
saying “I choose to eat this for I want to feel and look my best”
or “I love to work out for I know it will make me stronger and
get me to my goals’. Often this shift in self talk can be
something deeply programmed in our subconscious and may
take a bit of time to correct but if you become aware of it, you
can start fixing it right away.

28. Want more?
Like these tips, want more? Consider
joining a group Power UP Premium for a
small fee this group is opened the 1st
through the 7th each month, information is
posted on how to Join in Power UP Basic
facebook group. 30 day group challenge
and tools to help make a shift from the diet
roller coast to a new healthy lifestyle. Or
another option is to sign up for a free one
on one call with me to discuss your goals
and look at a 90 day transformation
program that is curated especially for you.
Link in the description of this video

29. Call to action Join our facebook group Power UP Basic, or better yet
Power UP Premium
Join Power UP Premium, enrollment is only the 1st through
7th each month, $39
What you get:
30 mini challenge, top three places with prizes and longer
free time in premium
Education on exercises, a weekly topic, and supplements
each week
Live videos every week
Grocery list and other tools essential to help creating a
healthy lifestyle
Food Journals with 2x a week check

30. Outline covered today
1. Are you all in?
2. Define your goal
3. Motivating factors
4. Plan
5. Motivation
6. Start small
7. Be flexible
8. Guilt
9. Good vs Bad food
10. Hunger scale
11. Celebrate, small wins
12. Surround yourself with positive people
13. Think positively

31. Let me know how I
can support you

32. Final
In case no one has told
you today, I believe in you,
I am here for you and
would be honored to be
apart of your journey!

33. For stopping by
Join our Lively
Facebook Community
Power UP Basic
T !
facebook.com/groups/1stphormfitclub/

34. Disclosure
I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other
communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor,
dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients
make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches
helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to
proceed:
1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice,
treatment and/or diagnosis of a qualified licensed medical professional.
2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician.
3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions.
4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle.
5. I understand and agree that if I am under the care of a medical professional or am currently using prescription
medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor.
6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby
give such consent to my Health Coach to assist me in achieving such goals.
7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to
be construed as medical advice or care.
8. I acknowledge that I take full responsibility for my life and well-being, as well as all decisions made during and after the duration of my health coaching sessions.
9. I understand that my Health Coach will keep my information confidential and will not share my information or
communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental
agency.
10. I understand results are not guaranteed, it is suggested to full heartedly give the advice your full 100% try over a period of time(one month minimum).
11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may
have a fee and or re-entry may be postponed until the next enrollment.
12. Food journals will be reviewed twice a week at random if they are not full and complete no evaluation will be communicated until next check.
13. I hereby release Katherine Hood or any other individuals in this group, individually, from any and all liability, damages, causes of action, allegations, suits, sums of money, claims and demands
whatsoever, in law or equity, which I had, now have or will have in the future, arising from my past or future participation in, or otherwise with respect to the health coaching services.