reiterative's curriculum

14 Chapters · 114 Lessons

  1. 1

    Start here.

    1. Note from Ash Free preview
    2. (Included in full purchase)

      Watch this first!

    3. (Included in full purchase)

      ...and watch this second...

    4. ...and this read this! Free preview
  2. 2

    Ch 1 - Cultivating Honesty & Self-Awareness around Your Eating

    1. VIDEO: Honesty & Self-Awareness Free preview
    2. (Included in full purchase)

      QUIZ

    3. (Included in full purchase)

      “I’m having issues synching my Google Drive and uploading my assignments.”

    4. (Included in full purchase)

      ASSIGNMENT: Choose your logging method

    5. (Included in full purchase)

      ASSIGNMENT: After 7 days of food logging...

    6. TOOL: template for non-numerical food log Free preview
    7. (Included in full purchase)

      TOOL: examples of non-app based food logging (photos, notes-only)

    8. (Included in full purchase)

      TOOL: app-based tracking 'cheat sheet'

  3. 3

    Ch 2 - Journaling for Behavior Change - How & Why

    1. (Included in full purchase)

      VIDEO: Evidenced-based Practices for Behavior Change

    2. (Included in full purchase)

      ASSIGNMENT: Practice Journal Assignment

    3. READING: How Writing and Journaling creates Change Free preview
    4. (Included in full purchase)

      READING: Benefits of Expressive Writing

    5. (Included in full purchase)

      A little head up!

  4. 4

    Ch 3 - Deconstructing your Nutrition history

    1. (Included in full purchase)

      VIDEO: Understanding your past to address the present.

    2. Things to look out for while you work: Free preview
    3. ASSIGNMENT: Your past: food memories, food rules, and childhood eating habits. Free preview
    4. (Included in full purchase)

      ASSIGNMENT: Your present: eating culture and environments

    5. (Included in full purchase)

      READING: Household factors contributing to current day eating habits

    6. (Included in full purchase)

      READING: Positive Attitude toward Healthy Eating Predicts Higher Diet Quality at All Cost Levels of Supermarkets

    7. (Included in full purchase)

      READING: Parental Influence on Eating Behavior

  5. 5

    Ch 4 - Getting to the root of your motivation.

    1. VIDEO: Finding YOUR skin in the game. Free preview
    2. (Included in full purchase)

      VIDEO: Turning your motivations into values

    3. (Included in full purchase)

      VIDEO: Setting S.M.A.R.T. goals that work

    4. (Included in full purchase)

      VIDEO: Results are determined by your process

    5. (Included in full purchase)

      QUIZ

    6. (Included in full purchase)

      READING: Goal Setting and Action Planning

    7. (Included in full purchase)

      Don't put so much pressure on getting it "perfect."

    8. (Included in full purchase)

      ASSIGNMENT: Understanding YOUR motivations (not your mother's or father's)

    9. (Included in full purchase)

      ASSIGNMENT: Your goals and outcomes, broken down.

    10. (Included in full purchase)

      TOOL: Fat Loss Specific Goal Planning

    11. (Included in full purchase)

      TOOL: Muscle/Weight Gain Specific Goal Planning

    12. (Included in full purchase)

      TOOL: Self Evaluation for When Your Goals aren't "working"

  6. 6

    Ch 5 - It's all in your head: mindset & language

    1. VIDEO: Fixing your language to rewire your thoughts Free preview
    2. (Included in full purchase)

      QUIZ

    3. (Included in full purchase)

      ASSIGNMENT: Rewiring your thinking

    4. (Included in full purchase)

      ASSIGNMENT: The use of shame/fear in behavior change

    5. (Included in full purchase)

      If you're stumped at this moment...

    6. (Included in full purchase)

      TOOL: AON Thinking Fix - "I'm either going to do the whole workout, or none at all."

    7. (Included in full purchase)

      TOOL: Identity Collapse Fix - "I'm so undisciplined and have no willpower."

    8. (Included in full purchase)

      TOOL: Fear-based/Punishment Thinking Fix - "I need to makeup for yesterday's bad eating."

    9. (Included in full purchase)

      TOOL: Catastrophic Thinking Fix - "I slipped up my diet again - I have to restart."

  7. 7

    Ch 6 - Hunger

    1. (Included in full purchase)

      VIDEO: Types of Hunger

    2. (Included in full purchase)

      VIDEO: Fear of Being Hungry

    3. (Included in full purchase)

      VIDEO: Abundance and Scarcity Diet Mindsets

    4. (Included in full purchase)

      QUIZ

    5. (Included in full purchase)

      ASSIGNMENT: Understanding your hunger cues and food triggers

    6. (Included in full purchase)

      Q: "What if I don't know whether I'm actually hungry or not?"

    7. Q: "What if I'm always craving specific foods?" Free preview
    8. (Included in full purchase)

      READING: Psychology of Food Cravings

    9. (Included in full purchase)

      SHORT: What is "Food Noise" (and what isn't)

    10. (Included in full purchase)

      TOOL: Sweet-tooth Diagnostic Framework

    11. SHORT: Accept that nothing will ever be as soothing as food. Free preview
  8. 8

    Ch 7 - Overeating & Binging: why/how to address

    1. (Included in full purchase)

      VIDEO: OVEREATING & BINGING

    2. (Included in full purchase)

      QUIZ

    3. (Included in full purchase)

      ASSIGNMENT: YOUR alternatives to unintentional eating

    4. (Included in full purchase)

      ASSIGNMENT: Why do YOU habitually overeat or binge?

    5. (Included in full purchase)

      ASSIGNMENT: "What to do when overeating?"

    6. (Included in full purchase)

      TOOL: Overeating/Binge Fix

  9. 9

    Ch 8 - GOAL REVIEW

    1. (Included in full purchase)

      VIDEO: Do Your Goals still make sense?

    2. ASSIGNMENT: Reflection Point Free preview
  10. 10

    Ch 9 - Macros (P, C, F), fiber, and water

    1. (Included in full purchase)

      Now, watch this before continuing:

    2. (Included in full purchase)

      VIDEO: Protein

    3. (Included in full purchase)

      VIDEO: Carbs

    4. (Included in full purchase)

      VIDEO: Dietary Fats

    5. (Included in full purchase)

      VIDEO: Micros & Hydration

    6. (Included in full purchase)

      QUIZ

    7. (Included in full purchase)

      READING: Research on Egg Consumption & LDL Cholesterol

    8. (Included in full purchase)

      READING: Dietary Fiber, Weight Management, and Obesity

    9. (Included in full purchase)

      READING: Dietary Protein and Muscle Mass Requirements, Misconceptions, etc.

    10. (Included in full purchase)

      READING: Iron Deficiency, Supplementation, and Performance

    11. (Included in full purchase)

      READING: Importance of Carbohydrates & Fats on GLP-1 (food satiety) signaling

    12. (Included in full purchase)

      READING: How Hydration impacts decision-making and thus, your diet

    13. (Included in full purchase)

      SHORT: Why low carb diets are miserable (and why always end up breaking them.)

    14. (Included in full purchase)

      SHORT: The "issue" with "volume eating" and "tricking" your stomach.

    15. TOOL: Fiber Cheat Sheet Free preview
    16. (Included in full purchase)

      TOOL: Protein Cheat Sheet

    17. TOOL: Fat Cheat Sheet Free preview
    18. (Included in full purchase)

      TOOL: Carb Cheat Sheet

  11. 11

    Ch 10 - Calculating Macros & Metabolism

    1. (Included in full purchase)

      VIDEO: Metabolism and BMR

    2. (Included in full purchase)

      VIDEO: Calculating Your Macros

    3. (Included in full purchase)

      QUIZ

    4. (Included in full purchase)

      TOOL: Online calculator to calculate TDEE

    5. (Included in full purchase)

      SHORT: "When should I stop dieting/bulking?"

    6. (Included in full purchase)

      SHORT: "Why has my metabolism slowed down as I age?"

    7. (Included in full purchase)

      READING: Energy Expenditure across Human Life Course

    8. (Included in full purchase)

      READING: Strength Training on Aging and Metabolism

    9. (Included in full purchase)

      TOOL: Weight and Calorie Average Tracker

  12. 12

    Ch 11 - Tracking, Meal Planning, Modern Obstacles

    1. (Included in full purchase)

      VIDEO: Meal Planning

    2. (Included in full purchase)

      VIDEO: Modern Day Problems - Social Media

    3. (Included in full purchase)

      QUIZ

    4. (Included in full purchase)

      ASSIGNMENT: Mapping out your Diet Environment

    5. (Included in full purchase)

      ASSIGNMENT: Creating YOUR sustainable diet

    6. (Included in full purchase)

      "Why are the assignments similar?"

    7. (Included in full purchase)

      ASSIGNMENT: Design a week of eating

    8. (Included in full purchase)

      TOOL: At-home recipe building and lazy cooking

    9. (Included in full purchase)

      READING: Caloric Intake and Tracking (IN)accuracy

    10. (Included in full purchase)

      READING: The Effect of Calorie Tracking on Eating Behaviors of University Students

    11. (Included in full purchase)

      READING: How Food Marketing makes us Fat (or not)

    12. (Included in full purchase)

      READING: Social Influences on Eating

    13. (Included in full purchase)

      READING: Workplace Eating Habits

  13. 13

    Ch 12 - Sleep, Dopamine, and Motivation

    1. (Included in full purchase)

      VIDEO: How to Self-Motivate

    2. (Included in full purchase)

      VIDEO: Dopamine and Sleep

    3. (Included in full purchase)

      QUIZ

    4. (Included in full purchase)

      STUDY - Sleep Deprivation and Decision Making

    5. (Included in full purchase)

      TOOL: Sleep Hygiene Checklist

  14. 14

    Ch 13 - Happiness, and Reiterate.

    1. (Included in full purchase)

      VIDEO: Happiness

    2. (Included in full purchase)

      ASSIGNMENT: q's about you!

    3. (Included in full purchase)

      ASSIGNMENT: (never) the end.

    4. (Included in full purchase)

      READING: Social Relationships, Health, Longevity

    5. (Included in full purchase)

      End Note from Ash

for questions, email [email protected]

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