Course curriculum
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1
Take Charge of Your Health Introduction
- What to Expect from the Take Charge of Your Health Program
- 9 Movements to Assess Mobility Video Checklist and Instructions
- 9 Movements to Assess Your Mobility
- Boost Your Energy with Conditioning
- Conditioning Assessment Instructions
- Where are the exercises for the conditioning?
- Conditioning Basics
- 12 Week Targets
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2
Assessing Conditioning
- Boost Your Energy with Conditioning
- Re-assess your Mobility and Conditioning
- Conditioning Basics
- Conditioning Assessment Instructions
- Side Lunges with Cross Elbows
- 90 90 Trunk Stretch Conditioning Mod
- Leg Swings
- I, Y and T's
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3
Module 1 - Get the Mind Right
- Course Intro - Support
- DAILY MINDSET HOME WORK
- Lesson 1 - Getting Your Mind Right
- #1 of 3 Things: Reverse Negative Thoughts
- #3 of 3 - Focus on Little Victories
- #2 of 3 Do Not Settle
- Superhero Vs Supervillan
- Set Your Environment Up for Success
- Set Your Kitchen Up For Success
- Daily Mindset Work
- The Three Things to Master
- Homework for Lesson 1
- Brag Book And Gratitude Journal
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4
Module 2 - Create Your Superpowers
- It's All About Breathing
- Create a Schedule to Reinforce Your Routines
- Find Your Superwoman Stance
- Identify and Ditch Energy Vampires from Your Life
- Module 2 - Homework
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5
Module 3 - Boost Your Energy & Adapt to Stress
- Super Power Habits
- Sleep and Wake Cycles
- Movement During the Day
- What Liquids are You Drinking ?
- Identify the Habits that Serve You and Those that Do Not
- Tracking Your Routines - Module 3 Homework
- Weekly Target Checklist
- Weekly Target
- Don't Forget Your Week 4 Appointment with Dr. Krause
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6
Module 4 - Repair Your Relationship with Food
- Food is Energy - it's not GOOD or BAD
- Relationship with Food Homework
- What is Your Relationship with Food?
- Food as an Experience
- Homework - Food as an Experience
- Re-Assess Mobility and Conditioning
- Start Tracking Your Period for Module 6
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7
Module 5 - Put Your Stress Hormone, Cortisol in Check
- How You Manage Stress Predicts Your Longevity
- All About Cortisol
- Anatomy of the Adrenal Gland & Neurohormones
- Cortisol Release Patterns Causing Imbalances
- Identifying your "bears"
- Reconnect With Your Nervous System
- RECONNECT WITH YOUR NERVOUS SYSTEM JOURNAL
- Creating your own routine based on your "bears"
- How to Complete the Reconnect Journal
- Adrenal Reset Routine Planner Instructions Video
- Adrenal Reset Routine Planner
- Adrenal Reset Routine Planner Guide
- Channel the 5 Year Old Inside You!
- Reconnecting with Your Nervous System Homework
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8
Module 6 - Balance Your Hormones
- Hormones 101
- Hormone Balancing
- Hormone Testing
- Hormone Tracking Homework
- Balancing Hormones is Key
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9
Module 7 - Game Changers for Keeping You Exercising
- Introduction to Module 7
- Positional Parasympathetic Breathing
- Pelvic Tilts for Lumbar Mobility & Stability
- Qi Gong Breathing for Pain
- Crocodile Breathing
- Devices to track your HRV
- Heart Rate Variability
- Try Qi Gong, Tracking Your Heart Rate or Parasympathetic Breathing for one week
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10
Module 8 - Move Better to Feel Better
- You Gotta Move Well to Keep Pain at Bay for Life
- 9 Movements Everyone Should be Able to Do
- Self Care for Mobility
- Neck Pain
- Neck Pain Foam Rolling a Different View
- Gentle Rocking for Neck on Soft Foam Roller
- Headache
- Getting Rid of Foot Pain or Plantar Fasciitis
- Get Your Shoulder Moving Better
- Knee Pain on the Inside of the Knee
- Bicep Pain
- Knee Pain on the Outside of the Knee
- Forearm Pain
- Rib Cage Release
- Windshield Wiper Hip Openers
- Stability Ball Rib Cage Release
- Releasing Pelvic and Low Back Tension
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11
Weeks 9-12
- Master Your New Skills
- Reflect on Your Progress
- Don't Forget to Schedule Your 3 Month Course Summary Check In
Take Charge of Your Health
One time payment for 12 weeks of guidance & coaching
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$597.00