Welcome

• IMPORTANT PROGRAM DETAILS
• 2021 Q&A Call Dates

Pre-Program Resources

• 1. MyFitnessPal Tutorial - Introduction to Macro Counting
• 2. MyFitnessPal Tutorial - Setting Custom Meals and Meal Names
• 3. MyFitnessPal Tutorial - Seeing Your Macro Breakdown By Meal
• 4. MyFitnessPal Tutorial - Setting Custom Macro Goals in MyFitnessPal
• 5. MyFitnessPal Tutorial - Creating Recipes
• 6. MyFitnessPal Tutorial - Alcohol Tracking Hack
• 7. US Dietary Guidelines 2020-2025
• 8. US Dietary Guidelines - Vegetables (Sample)
• 9. 2020-2025 US Dietary Guidelines - Sources of Fiber

Week 1

• 💪 Week 1 Challenge
• 👌 Motivation Morsel: ONE DAY or DAY ONE?
• 1. Technical Skills - An Introduction to Macro Counting
• 2. Technical Skills - Tracking Your Progress
• 2a. Measurements Guide
• 3. Technical Skills - Grocery Shopping & Meal Planning
• 3a. Grocery Shopping List
• 4. Food Mindset - An Introduction to the 5 Mindset Shifts
• 5. Self Love - Identifying Emotions
• 5a. Self Love - Identifying Emotions Worksheet
• 👌 Motivation Morsel: Handle the Weekend Like a Boss
• ✅ Week 1 Check In Form

Week 2

• 💪 Week 2 Challenge
• 👌 Motivation Morsel: Let's Celebrate the Small Wins!
• 1. Technical Skills - Macros & Energy Balance
• 2. Technical Skills - Basics of Macro Tracking - Part I
• 3. Technical Skills - Basics of Macro Tracking - Part II
• 3a. Guide to Conversion Factors
• 3b. Technical Skills - Tracking & Measuring Cheat Sheet
• 4. Technical Skills - Introduction to Preplanning Your Macros
• 4a. Preplanning Macros Guide
• 5a. Mindless to Intentional Eating: Food Mindset Worksheet
• 5b. Mindless to Intentional Eating: Mindful Eating Exercise
• 5c. Mindless to Intentional Eating: Food Forgiveness Exercise
• 6. Self Love - Understanding the Scale
• 6a. The Negative, the Positive, and the Objective Truth Worksheet
• 6b. Weight Tracking File
• 👌 Motivation Morsel: Have a Balanced Weekend
• ✅ Week 2 Check In Form

Week 3

• 💪 Week 3 Challenge
• 👌 Motivation Morsel: Done is Better Than Perfect
• 1. Technical Skills - How to Hit Your Macros - Introduction
• 1a. Hitting Your Macros Guide
• 2. Technical Skills - How to Calculate Macros - Formula Based Method
• 3a. Mindless to Intentional Eating: Perfect Diet Questionnaire
• 3b. Mindless to Intentional Eating: Food Priorities Worksheet
• 3c. Mindless to Intentional Eating: Progress Tracker
• 👌 Motivation Morsel: Start Where You Are, Do What You Can
• ✅ Week 3 Check In Form

Week 4

• 💪 Week 4 Challenge
• 👌 Motivation Morsel: Self Improvement
• 1. Technical Skills - Hitting Your Macros - Beginner Strategies
• 2. Technical Skills - Hitting Your Macros - Beginner Strategies - Part II
• 3. Technical Skills - How to Calculate Macros - Two Week Average Method
• 4a. Scarcity to Abundance: Scarcity Mindset Worksheet
• 4b. Scarcity to Abundance: Scarcity Mindset Tracker
• 5. Self Love - Being "Just a Little Bit Better" Than Last Time
• 5a. Self Improvement & Reflection Worksheet
• 👌 Motivation Morsel: I Will Not Give Up
• ✅ Week 4 Check In Form

Week 5

• 💪 Week 5 Challenge
• 👌 Motivation Morsel: Be Unstoppable
• 1. Technical Skills - Hitting Your Macros - Intermediate Strategies
• 2. Technical Skills - How to Track Alcohol
• 2a. Tracking Alcohol
• 3. Alcohol Calculator
• 4. Technical Skills - Making Macro Counting Fun
• 4a. Food Bucket List Worksheet
• 5a. Scarcity to Abundance: Envision Abundance Worksheet
• 5b. Scarcity to Abundance: Treat Yourself Challenge
• 👌 Motivation Morsel: One Step At A Time
• ✅ Week 5 Check In Form

Week 6

• 💪 Week 6 Challenge
• 👌 Motivation Morsel: Goal Setting
• 1. Technical Skills - Hitting Your Macros - Advanced Strategies
• 2. Technical Skills - Estimating Macros
• 2a. How to Read a Menu
• 2b. Using Yelp to Estimate Macros
• 2c. Plugging Your Estimate Into MyFitnessPal
• 3. Technical Skills - Travel & Going Out to Eat
• 4. Technical Skills - Goal Setting
• 5a. Good vs. Bad to Nutrient Dense vs. Calorie Dense - Food Perception Worksheet
• 5b. Good vs. Bad to Nutrient Dense vs. Calorie Dense - Good Foods vs. Bad Foods
• 6. Self Love - Flipping the Script
• 6a. Flipping the Script - Practice #1
• 👌 Motivation Morsel: Celebrate the Wins!
• ✅ Week 6 Check In Form

Week 7

• 💪 Week 7 Challenge
• 👌 Motivation Morsel: Put in the Work and Reap the Rewards
• 1. Technical Skills - Becoming Consistently Consistent
• 1a. Guide to Consistency
• 2a. Good vs. Bad to Nutrient Dense vs. Calorie Dense - Food Freedom Worksheet
• 2b. Good vs. Bad to Nutrient Dense vs. Calorie Dense - Food Perception Challenge
• 3. Self Love - Flipping the Script - Practice #2
• 👌 Motivation Morsel: 4 Steps to Consistency
• ✅ Week 7 Check In Form

Week 8

• 💪 Week 8 Challenge
• 👌 Motivation Morsel: Loving Your Body
• 1. Technical Skills - How to Adjust Your Macros
• 2a. Punishment & Reward to Satisfaction - Punishment & Reward Mindset Worksheet
• 2b. Punishment & Reward to Satisfaction - Punishment & Reward Worksheet
• 3. Be Your Own Goals
• 👌 Motivation Morsel: Learning to Love Your Body
• ✅ Week 8 Check In Form

Week 9

• 💪 Week 9 Challenge
• 👌 Motivation Morsel: Mindset Monday
• 1. Intuitive Eating
• 1a. Intuitive Eating Guide
• 2a. Punishment & Reward to Satisfaction - Satisfaction Mindset Worksheet
• 2b. Punishment & Reward to Satisfaction - Satisfaction Challenge
• 3. Self Love - The Picture Challenge
• 👌 Motivation Morsel: Intuitive Eating Challenge!
• ✅ Week 9 Check In Form

Week 10

• 💪 Week 10 Challenge
• 👌 Motivation Morsel: FEAR - False. Evidence. Appearing. Real.
• 1. Fear Foods
• 2. Technical Skills - Time Blocking
• 3a. Instant Gratification Exercise
• 3b. Instant Gratification Worksheet
• 4. Self Love - Self Care Challenge
• 👌 Motivation Morsel: Fear Foods
• ✅ Week 10 Check In Form

Week 11

• 💪 Week 11 Challenge
• 👌 Motivation Morsel: What To Do When You Reach Your Weight Loss Goals
• 1. Reverse Dieting
• 1a. Reverse Dieting Guide
• 1b. Reverse Diet Template
• 2a. Delayed Gratification Worksheet
• 2b. Delayed Gratification Challenge
• 3. Letting Go of Black & White Mindsets
• 👌 Motivation Morsel: Instant Gratification vs. Delayed Gratification
• ✅ Week 11 Check In Form

Week 12

• 💪 Week 12 Challenge
• 👌 Motivation Morsel: The Secret to Success is Found in Your Routine
• 1. How to Manage Your Weight for Life
• 2. Goal Setting: The Next 12 Weeks
• ✅ Week 12 Check In Form

Week 13

• 👌 Motivation Morsel: Accountability is Crucial to Success
• Final Self-Assessment: 5 Food Mindset Shifts
• ✅ Week 13 Check In Form
• Congratulations....YOU DID IT!! 🎉🎉
• Next Steps - EMPOWER & TRANSFORM Program

BONUS: JUMPSTART

• Welcome to GIRLS GOT GOALS JUMPSTART!
• Getting Started with Macro Counting
• How to Use the JUMPSTART Macro Calculator
• JUMPSTART Macro Calculator
• Grocery List

BONUS: GIRLS GOT GOALS eBooks

• GIRLS GOT GOALS - A DIY Guide to Macro Counting
• GIRLS GOT GOALS - Sustainable Macro Counting

BONUS: Holiday Prep Guide

• 5 Step Plan for Holiday Success
• Boundaries - Your Super Secret Holiday Weight Loss Weapon - Expert Interview with Gina Howell

BONUS: Self Care Survival Guide

• Self Care Survival Guide