Twelve Weeks Course Content

12 Weeks to Weight Loss and Wellness
Course Content


Week 1 Getting Started

Key Concepts

  • Why diets don’t work
  • The importance of mind and body being in sync, paying attention to your beliefs
  • Stages of Change

The introduction to the 12 Weeks to Weight Loss and Wellness Program empowers you to begin to take care of yourself. Its focus is on discovering healthy lifestyle habits and the steps you need to take to adopt these habits.

Week 2 How to Stay Motivated

Key Concepts

  • The 80/20 rule, a philosophy of balance
  • Acceptance
  • Realistic expectations
  • Identifying core values and checking for goal alignment

How to find the strength to stay healthy! Identifying your core values and your true desires can be powerful motivators – the key to losing weight and keeping it off.

Week 3 A Step in the Right Direction

Key Concepts

  • Self-talk and how it impacts self-esteem
  • The importance of self-acceptance
  • Identifying personal strengths

Both positive self-esteem and a strong sense of self-worth are essential to developing lasting, healthy self-care practices. Change core beliefs to enable you to live the life you’ve always wanted and deserve.

Week 4 A Different Approach

Key Concepts

  • Measuring weight loss – beyond the scales
  • Addressing relationships with food
  • Defining hunger

You’ll learn to listen to your body, differentiating between physical versus emotional hunger and recognizing when you feel full.

Week 5 Identifying Your Eating Patterns

Key Concepts

  • Feelings as a learning tool
  • Identifying eating patterns
  • Understanding how much is enough – portion control
  • Finding your own eating rhythm

You’ll understand the “action/reaction” cycle of eating, ie: a bad day at work leads to a bag of chips. Learn when you eat as a reaction to events and emotions, and how to respond in a healthier way.

Week 6 Managing Change

Key Concepts

  • The connection between thoughts, feelings and actions
  • Change as an opportunity
  • Readiness for change

See change in a positive light and enjoy the benefits of taking risks and letting go of old behaviors and beliefs. You will come away with self awareness and strategies to enhance your ability to change.

Week 7 Stress and the Eating Connection

Key Concepts

  • Understanding stress and individual responses
  • Identifying sources of stress, warning signs
  • Viewing stress as necessary and as a challenge

When we are managing life challenges in a way that makes us feel in control, we can make a difference in how stress affects our lives. Learn how to feel in control – even when unexpected events occur.

Week 8 Finding your Balance

Key Concepts

  • Getting needs met
  • Setting healthy boundaries
  • Balancing give and take

You said “yes” when you really wanted to say “no.” The demands and expectations of others can add stress to your life. Recognize your limits and learn how to set boundaries for yourself.

Week 9 Communication and You

Key Concepts

  • Identifying your communication style
  • Effective communication
  • Building your support system

Effective communication enhances self-esteem and builds relationships. Learn how to communicate effectively and reduce the stress in your life.

Week 10 Finding your Attitude Shift

Key Concepts

  • The profile of a healthy eater, assessing progress
  • Reviewing self-talk
  • Attitudes to have

Imagine what you’ll feel like when you can have freedom from thinking about food. You’ll learn techniques for shifting your attitude to make yourself a top priority.

Week 11 – Building a Strong Foundation

Key Concepts

  • Getting ready for life beyond the program
  • Seeing yourself how you want to be

Time to reinforce all that you’ve learned over the past ten weeks. You’re operating under a new set of strategies – the foundation for the rest of your life.

Week 12 – Goal-setting – A Winning Approach

Key Concepts

  • Where do we go from here
  • Goal-setting

And finally, you learn more techniques for setting realistic, attainable goals on the road to success.