Foundation Level 1 Guided

 

 

Level One focuses on the essentials:

• The importance of protein and balanced meals

• How to preserve and build lean muscle

• Smart planning and preparation for your week

• Managing cravings and emotional eating

• Building awareness and a resilient mindset

Each week unlocks new materials and live discussions to keep you accountable and inspired. You’ll be guided step-by-step through the process — learning, applying, and transforming together.

Program Structure

• Duration: 6 weeks

• Format: Guided cohort (with community & coach support)

• Where: Private Facebook group, Zoom

• Content Delivery: Educational posts, video lessons, discussions, and weekly challenges

Weekly Focus Overview

Week 1 – Prioritizing Protein

Learn why protein matters for energy, muscle health, metabolism, and recovery — and how to include it consistently and confidently in your daily meals.

Week 2 – Meal Construction & Macro Management

Understand how to build balanced meals using simple macro principles. Learn portion balance, meal structure, and practical strategies for everyday eating.

Week 3 – Move More & Preserve Muscle

Explore the importance of movement, strength, and muscle preservation. Learn how daily activity supports long-term health, mobility, and resilience.

Week 4 – Simple Meal Prep Strategies

Discover realistic meal prep approaches that save time, reduce decision fatigue, and support consistency — without spending hours in the kitchen.

Week 5 – Reducing Cravings

Learn practical strategies to reduce cravings by addressing nutrition gaps, habits, and patterns — without restriction or willpower battles.

Week 6 – Sleep Management

Understand the role of sleep in health, recovery, appetite regulation, and progress. Learn simple strategies to improve sleep quality and consistency.

Wrap-Up – Self-Assessment & What’s Next

Reflect on what you’ve learned, assess your progress, and identify next steps to continue building on your Foundations in a sustainable way.

Additional Resources

Access supporting tools, resources, and references to help you apply what you’ve learned beyond the program.

What’s Included

• Educational posts in the private group

• Interactive posts with nutrition facts

• Habit tracking and check-ins

• Personalized coach support

• Community encouragement

When you register for the guided version, you’ll gain access to your personal dashboard, where you can view your progress and join the program once the next round begins. A countdown timer will display the time remaining until your group officially starts, so you can prepare and get excited for what’s ahead.