Week 11: This week we discuss how sometimes life happens and we have to put things (health related goals) on hold. We discuss why it is ok to not always be making progress. Many of us have jobs, kids, family, car issues, injuries and etc. that take us away from this journey - and that's ok. We must make peace with not always making progress. Once we stop making ourselves feel bad about not being perfect, things will fall into place, you will feel at peace, be less stressed and find it is easier to get back on track when adversity calls.

Week 10: This week we go into a little bit behind the different ways to loose weight and maintain weight loss. We are nearing the end of the 12 weeks, so it is important to specify how we can continue to lose weight and maintain weight loss. I am always here to continue to help you. The end of the 12 weeks does not mean we need to stop working together. Creating a 12 week program simply allowed for benchmarks to be made, met and for you to have an end in mind. But, at the end of the 12 weeks, it does not mean it is the end of our journey together. 

Week 9: This week is all about reflecting on what/who is important to us. We are reflecting in order to construct our values and our value system. Creating a value system can help you stay on track and can help to overcome adversity when faced with it. To stay on your path and to stay strong in your beliefs, desires and values. Some of you may have already defined a value system subconsciously, but this week, we are working to acknowledge these values on paper.

Week 8: This week is all about identifying past a future events that have caused a setback or might be the cause of a setback in the future. It is important to identify and acknowledge adversity in the past because it allows us to prevent similar events or negative reactions to similar events in the future. Keep up the great work! You should be very proud of yourself and being in week 8!

Week 7: This week we are discussing motivation! I go in to different types of motivation, how we can create action when unmotivated and how to maintain motivation/action. A little action can create more action is a concept that is so important to understand - the great domino effect! Also, it is important to remember that you shouldn't feel like you have to give 110% all the time, giving a little/small effort consistently is better & more effective than giving a large effort only once in a while. This is a process, you will face adversity & we will get through it! Let's get it TEAM ASCEND!!

Week 6: This week is all about managing stress! Yes, being stressed (especially chronically stressed - i.e. daily work stress) has an affect (negative affect) on your health. Listen along to discuss how to recognize stress, take yourself away from that environment & cope with that stress.

Week 5: This week I want you to determine your strengths & weakness as you reflect on where you are currently within this program. Remember, this isn't to be hard on yourself, but rather know it is your responsibility to honor each strength & weakness, and understand it does not define you. 

Week 4: This week we talk about you having a voice and a choice! You get to decide how to live your life and you must set healthy boundaries to make this happen. Journal as you listen along in your worksheet!

Week 3: This week we discuss overcoming fears! Remember: You can do this, you have all of the tools and knowledge to be successful and you have many people that love & support you!

Week 2: With this inner work, take time to think about what you desire. Not what anyone else wants for you, but what YOU want. Dig deep & truly sit with what you desire. Visualize this & believe in yourself. You have the power to make the change you have always wanted.