Marcelle Pick – ANHC – Adrenal Health – LP – Program - UK

Desired State Goal Setting
The Big MOFA
Anchoring the MOFA Exercise
Experiential Exercise: Clear the Clutter
List of Action Steps
Step #1:
- Fill out Marcelle’s Lifestyle Assessment Questionnaire to gain a better understanding of your current health.
- Make an appointment with a Functional Medicine practitioner to have a saliva-cortisol test ran.
- Begin identifying and removing sources of refined sugar in your diet.

~~High Energy Foods: foods that give you energy vs. taking energy away~~ Transform Your Plate, Transform Your Adrenals
3-5 easy High Energy Food recipes to try (optional)
Experiential Exercise: Chewing
List of Action Steps
Step #2:
- Structure your plate so it is half full of vegetables, 1/4 clean protein, and a 1/4 complex carbohydrates.
  - Be sure to include clean sources of protein at each snack and meal.
- Continue to reduce the amount of refined sugar in your diet and begin limiting gluten in your meals.

Honoring Hunger and Fullness
Honoring Hunger and Fullness Action Steps
List of Action Steps
Step #3:
- Heighten your meal experience and health of your gut flora by adding more color diversity to your plate.
- Continue to taper off gluten until it is completely out of your diet.

Review Original Goals
Revisit MOFA Anchors
Experiential Exercise: Mental Rehearsal of pleasure and success
Pre-Framing Self-Sabotage
List of Action Steps
Step #4:
- Prioritize your sleep and getting to bed before 10pm by implementing a power down hour and good sleep hygiene practices.

Self-Sabotage
Self-Sabotage Scenario Coaching Question Sequences
Experiential Exercise: The Mirror
“Spine Session” = remains the same
List of Action Steps
- Continue previous week’s Action Steps, and add additional support or accountability where necessary.

Being B-A-D
Experiential Exercise: Create an Adventure Menu (Optional “Nourishment Menu”)
List of Action Steps
Step #5:
- Fill out the Defining Stressors handout to identify and acknowledge different stressors in your life – past, present and future.
  - Set aside specific “worry time” so that you have the time and space to think about different areas of your life that are currently worrying you.
- Begin to assess your level of resiliency and stress threshold so you can set your schedule and health up for success.

How to Relax
Experiential Exercise: The 5-5-7 Breath
List of Action Steps
Step #6:
- Start playing with different ways to become more present like meditation, sensual eating, deep breathing, etc.
- Express gratitude, daily, by beginning to keep a gratitude journal that you fill out each morning or evening.
- What can you appreciate from your past and how can you turn each experience you’ve had into a positive?

Nourishment: What wants to be nourished in them? Where is there potential for greater expression?
Experiential Exercise: Wheel of Life
List of Action Steps
Step #7:
- Focus on adding in movement that’s right for your body and adrenals based on if you tend primarily towards hypo or hyper adrenal dysfunction.
- Switch household cleaning products to non-toxic alternatives to begin to green your space one step at a time.

Personal Power
Experiential Exercise: Personal Power Meditation + Woundology (where do they store their personal power?)
List of Action Steps:
- Personal Power homework
Step #8:
- Give your daily self-care products a facelift and choose clean, toxin free options to pamper yourself with.
- Create space for regular breaks from technology either daily or weekly to help lower overall stress levels.

Review Personal Power homework
What are they curious about learning next?
Experiential Exercise: Acknowledging people in their life
List of Action Steps
- Continue previous week’s Action Steps, and add additional support or accountability where necessary.

Discovering the Next Level
Experiential Exercise: Life Inventory + Life Inventory Coaching Question Sequence
List of Action Steps