Lesson 1
“Believing in yourself is the first secret of success.”
Welcome to NUTRITION LESSON ONE everyone!
We are beyond excited to get rolling on this challenge with you! This week’s topic is a bit hefty so please don’t get overwhelmed. The following lessons will not be as lengthy, we promise. We wanted to begin with these 3 topics because they’re simple yet important for starting you off on the right foot. Each lesson is 3-4 pages long, however, please remember that each lesson is designed for you to have a full week to complete! With that being said, please do not wait until the end of the week to read the documents.
We want to get you implementing these new habits as soon as possible! Aim to read your nutrition lesson on a certain day of the week each week so it is routine!
This week we’re talking about hydration, grocery shopping and processed foods. We’re talking about simple ways to increase your water intake, structure your grocery shopping and swap out your favourite processed foods!
Things To Remember
Fill out your daily check-in form each day, as well as the weekly recap each Saturday before noon!
You have all week to work on your new lessons and challenges before submitting your weekly check ins!
Each lesson topic will have a daily or weekly challenge (sometimes both!). This week you have more challenges than normal- again please don’t stress! You don’t have to master these all at once.
Remember our goal with these challenges is to have you integrating these habits into your daily and weekly routines.
Try your best but be honest about whether you’ve completed the challenges or not- this is only hindering your own success because we will not be able to offer you additional help and resources!
Challenges to Turn Into Habits
Hydration Challenge
WEEKLY: Use the HYDRATION CALCULATOR provided to calculate your goal amount! Tell us in your weekly recap.
DAILY: Hit your goal amount EVERY DAY using one or more of the hydration hacks listed in this document! Tell us in your daily check in.
Grocery Challenge
This one is simple! Shop with your APPROVED GROCERY LIST this week! Snap a photo of your grocery haul and share it with us on an IG story, a DM or an email!
Processed Foods Challenge
WEEKLY: Use the PROCESSED FOOD SWAP TABLE to identify at least 1 processed item you consume daily or weekly. Tell us what you swapped out this week in your weekly recap!
DAILY: From now on, we challenge you to swap this food out for the alternative on the right-hand side of the PROCESSED FOOD SWAP TABLE (or get creative!). Snap a photo and share it on an IG story (tag me!) or email or DM it to me! Can't wait to see it!
