Session #1
- 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.
Session #2
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.
Session #3
- 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.
Session #4
- 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.
Session #5
- 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.
Session #6
- 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.
Session #7
- 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?
Session #8
- 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.
Session #9
- Personal Power
- Experiential Exercise: Personal Power Meditation + Woundology (where do they store their personal power?)
- List of Action Steps:
- 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.
Session #10
- 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.
Session #11
- Discovering the Next Level
- Experiential Exercise: Life Inventory + Life Inventory Coaching Question Sequence
- List of Action Steps
Session #12
- Completion and Invitation
- Go into Closing The Deal script and invite them into your next program
- List of Action Steps to prepare for the next program
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