Shape Up Course Content.
New course coming soon…
Brand new Shape Up course coming to Truro, Cornwall this year!
The all new 2022 course is taught over 12 weeks and is based on every element of your health and wellbeing. Keeping you fighting fit in mind and body (with continuous online support)
The Course Includes:
- The Shape Up Book to help and guide you through the course and beyond
– 12 weeks of educational content to help you make changes for life
– A closed Facebook group for community support from our lovely members, recipe sharing, content from Caroline our well-being coach and special guest speakers (including all sessions on catch up & available to watch any time)
– Downloadable PDF files to help keep you healthy, active and energised
WEEK 1
INTRODUCTION
Course Overview
Results so far
SMART Goal Setting – long term & weekly
Measurements
Tools for success overview – Food diary, hunger scale and organisation tools. Why they are all essential. All files available to download to help you succeed on your journey.
Importance of support
WEEK 2
THE DANGERS OF DIETING
Dangers of Dieting to mental and physical health.
Why dieting makes you good at gaining weight or developing an eating disorder. Discover the true winners of the dieting industry.
Dangers of under eating (eating disorders) and overeating (obesity)
Why Shape Up is different. Lifestyle change benefits (physical, emotional and nutritional).
Balance is key – Be the best version of you (for life!)
WEEK 3
EMOTIONAL EATING
Physical vs. Emotional Hunger
Triggers
Emotional success diary
WEEK 4
MENTAL HEALTH
Habit changing
Making and breaking habits
Mind fit
Measurements
WEEK 5
COURSE REVIEW
Review of the previous weeks of the course
Q&A
Checking where support is needed
WEEK 6
BALANCE, METABOLISM AND CALORIES
Food, digestion and energy
How to eat for good health and natural weight loss / gain (without feeling deprived)
Ways to naturally increase the metabolism (the rate at which we burn calories)
Why all calories are not equal
Maintaining balance- the 80/20 rule
WEEK 7
EXERCISE
Benefits to mental and physical wellbeing
How to enjoy exercise
Which type of exercise is best for your health, wellbeing and fitness levels
Dangers of over exercising – to physical and mental health
Balance and listening to your body
WEEK 8
INTRODUCTION TO NUTRIENTS - PROTEIN
Overview of macro and micro nutrients – Protein, fats and carbohydrates and vitamins and minerals
Why we need protein – The building block of life
Protein deficiency symptoms - effects on mental and physical health
Benefits to healthy weight loss, recovery, optimum health, appetite and energy
Best sources
Measurements
WEEK 9
FATS
Why we need fats
Fat deficiency symptoms - effects on mental and physical health
Why full fat is best
Healthy vs. unhealthy
Best sources
WEEK 10
CARBOHYDRATES
Why we need carbs
Carb deficiency symptoms - effects on mental and physical health
Dangers of sugars and hidden sugars
Healthy vs. unhealthy
Best sources
WEEK 11
THE IMMUNE SYSTEM
Our natural defence system
Benefits to physical and mental wellbeing
Factors that weakens the immune system
Factors that strengthen the immune system
Top tips to keep you fighting fit
WEEK 12
COURSE REVIEW
Course summary
Results so far
Measurements