Wellbeing live - healthcoach-media.com · wellbeing, and heard from some really interesting guest...

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Wellbeing live Programme Playbook Each week we will be focusing on specific areas that will help improve our health and wellbeing. With support from your health coach, we will add to this playbook week by week based on the topics discussed. How it works Education on specific health and wellbeing fundamentals • You will be given specific ‘Missions’ to complete each week • You will be given 1 daily habit to follow each week • As we move through the weeks, the challenge is to try and keep the habit(s) from the week(s) before and add on the next habit for that given week, culminating in completing all daily habits in the final week Why You Want Wellbeing and Goal Setting Creating Healthy Habits Understanding Your Nutrition Understanding Your Exercise Your Mindset for Wellbeing Your Emotional Wellbeing Planning Your Ideal Week for Your Wellbeing Reflecting on What You Have Learned looking after you always We Week ek 2 Week 1 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

Transcript of Wellbeing live - healthcoach-media.com · wellbeing, and heard from some really interesting guest...

  • Wellbeing liveProgramme Playbook

    Each week we will be focusing on specific areas that will help improve our health and wellbeing. With support from your health coach, we will add to this playbook week by week based on the topics discussed.

    How it worksEducation on specific health and wellbeing fundamentals• You will be given specific ‘Missions’ to complete each week

    • You will be given 1 daily habit to follow each week

    • As we move through the weeks, the challenge is to try and keep the habit(s) from the week(s)before and add on the next habit for that given week, culminating in completing all daily habitsin the final week

    Why You Want Wellbeing and Goal Setting

    Creating Healthy Habits

    Understanding Your Nutrition

    Understanding Your Exercise

    Your Mindset for Wellbeing

    Your Emotional Wellbeing

    Planning Your Ideal Week for Your Wellbeing

    Week 8 Reflecting on What You Have Learned

    looking after you always

    WeWeekek 2

    Week 1

    Week 3

    Week 4

    Week 5

    Week 6

    Week 7

    Week 8

  • Welcome! My name is Aisling Gough and I will be your health coach over the next 8 weeks. I’m an experienced personal trainer and hold a Master of Science in mental health. My passion is to promote positive mental wellbeing through physical health.The Autumn-Winter series of Wellbeing Live is a wonderful opportunity for you to make positive health changes and embrace new lifestyle habits.Perhaps you want to lose weight, focus on healthy eating, or increase your energy levels. Small changes can make a big difference. Whatever change you choose to make, myself and the team are here to support you as you introduce healthier habits into your lifestyle.

    Good luck!

    Coach Aisling

    A word from your coach

    looking after you always

  • Monday Tuesday Wednesday Thursday FridayNov 30th Dec 1st Dec 2nd Dec 3rd Dec 4th

    11am: Seminar Maintaining Social Connections While Working Remotely

    5pm: Class Fitness Challenge

    Missions for the week

    1. Look back on your 3 SMART goals your set in Week 1. Have you accomplished them orhave they changed as the weeks went on?

    2. Write down what you have learned most in the past 8 weeks? (this will be based onstrengths and weaknesses/limitations

    3. Set out your ideal month for Wellbeing for December

    Daily Habits

    Drink a minimum of 1.5 litres of water per day

    Eat a breakfast within 30 minutes of waking up

    Eat each meal sitting down and screen-free Go

    for a walk in the morning or evening

    Set a bedtime alarm clock

    One hour of screen-free time each day

    Meditate for 5 minutes each day

    Week 8Timetable

    12pm: Class Bodyweight Strength and Flexibility

    1pm: SeminarWeekly Kick Off: Reflecting on What You Have Learned

    12pm: Seminar The Psychology of Making Good Decisions

    5pm: Class

    1pm: Q&A Anna Geary: Stepping Outside Your Comfort Zone and Being Resilient to Change

    Yoga

  • Review and ReflectAs we enter the last week of our programme its important to look back and reflect.

    Lets start with your SMART goals. • What were they?• Have they changed?• Why did you pick them?• Did you accomplish them?

    Look at each goal and think about changes to your behaviour were made to accomplish that particular goal. If you have yet to hit that goal now is a perfect time to reflect on what might be the blocker.

    We discussed a range of different topics covering your health and wellbeing, and heard from some really interesting guest speakers along the way.

    Why You Want Wellbeing and Goal Setting

    Creating Healthy Habits

    Understanding Your Nutrition

    Understanding Your Exercise

    Your Mindset for Wellbeing

    Your Emotional Wellbeing

    Planning Your Ideal Week for Your Wellbeing

    WeWeekek 2

    Week 1

    Week 3

    Week 4

    Week 5

    Week 6

    Week 7

    Take a few minutes to think and write out your main takeaways from the programme.

  • Planning for the future

    Use this calendar below to mark daily activities in the first week of December. From here use your personal calendar to build your ideal month will assist you in remaining active, and applying everything we spoke about over the last 7 weeks!

    Monday Tuesday Wednesday Thursday FridayDec 7th Dec 8th Dec 9th Dec 10th Dec 11th

    Thank you for joining over the last few weeks. I hope our discussions and tips have helped you build and move on the path towards sustaining a healthy lifestyle.

    Coach Aisling

    looking after you always

  • • Uncooked red lentils --- 50 g• Uncooked Whole grain brown rice --- 75 g• Washed canned low sodium Kidney beans --- 100 g• Tomato puree --- 1 tbsp• Cherry tomatoes --- 5 halved• Canned chopped tomatoes --- 200 g• Finely chopped red onion --- 3 tbsp• Cumin --- 1 tsp• Smoked Paprika --- 1 tsp• Garlic Powder --- 1 tsp• Mixed Peppers --- 1 cup• Lettuce --- tbsp• Tabasco sauce --- 1 tsp• Vegan Vegetable stock --- 1• Low Fat Vegan Cheese --- 1 tbsp• Low fat vegan yoghurt --- 50g

    How it’s done?

    Recipe of the Week Chili Sin CarneIngredients: 16 | Calories: 569 | Minutes: 40

    What goes in?

    1. Heat a coated pan over medium heat and spray with light cooking spray oil2. Add the chopped onions, salt and pepper, 100 ml of boiling water and stir for 2-3 minutes3. Add garlic powder, cumin, paprika, tomato paste, mixed vegetables and cook for another

    3-4 minutes. Mix well4. Cook the lentils and rice according to the instructions on the packaging5. Add the red lentils, kidney beans, chopped tomatoes and vegetable stock to the pan and

    simmer over low heat for about 20 minutes6. When the rice is cooked, drain it well. Serve on a plate and top with the chilli bean mixture7. Top with lettuce, red onions, tomatoes, yoghurt and vegan grated cheese8. Finish with a dash of Tobasco sauce