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Ketogenic Lifestyle 101 - 7 weeks-- Coaching
Welcome and Legal stuff (**Required to move forward )
Start HERE... Welcome from Coach Monica
Intake forms
Intake Call with Coach Monica
Your Keto Starter Kit
Orientation, Keto Konnection and Cronometer (20:33)
Copyright and the legal stuff
Keto Bible
Announcements and Instructions
What was in my first Keto Grocery Cart?
Products and Links I Like
Where do I get my MCT Oil?
Vision Board Project
Join our Facebook Community Group.
Your ENOUGH moment!
Prep Week
Day 1-- PREP WEEK Program Guide
Day 1-- Creamy Almond Fudge
Day 2-- Daily Affirmations
Day 2-- Is Breakfast the most important meal of the day?
Day 3-- Net Carbs or Total Carbs?
Day 2 --Hearty Keto Pumpkin Spice Soup
Day 3-- Stay Hydrated!
Day 3--Are you getting your electrolytes?
Day 3 -- Sugar is the enemy.
Day 4-- Do you struggle with some Autoimmune issues?
Day 4--Keto and PCOS
Day 4--Do I have to hit my Macros?
Day 5-- Scales vs Measurements
Day 5--Salt Salt Salt!!!
Day 5-- Just a few days away! It's time to get FIT!
Day 6-- Keep it SIMPLE!
Day 6-- My favorite fat bomb!
Day 6-- Great expectations
Day 7-- BEWARE, Low carb marketing!
Day 7-- Here is the link for the workouts for the week
Day 7 -- You made it through Prep week!
Week One
Day 1-- Week ONE Declaration
Day 1-- WEEK ONE CLASSROOM
Day 1-- The what & why of Keto, and Great Expectations:
Day 1-- Keto Flu
Day 2--Cortisol and Weight
Day 2-- Taco Tuesday!
Day 3-- What is a macro?
Day 3-- Creamy "Get Some" Ice Cream
Day 4-- Your body on Keto
Day 4-- Lemon Balsamic Chicken
Day 4-- Ten reasons my body feels best in Ketosis
Day 5-- How to set up your Keto Mojo (7:37)
Day 5-- Chocolate Milk???
Day 5-- Your daily weight changes
Day 5-- Know thy fats
Day 6-- Breakfast sandwiches
Day 6-- Adrenals
Day 6-- Slow cooker pot roast
Day 7-- KL101 Week 1 Workouts
Day 7-- Body, mind and spirit
Day 7-- Side effect of Keto
Week Two
Day 1-- Welcome to Week 2 (2:16)
Day 1--WEEK TWO CLASSROOM
Day 1-- Eat FAT to burn FAT!
Day 1--Am I in Ketosis, and how do I know?
Day 1-- Can you Keto with no Gallbladder?
Day 2-- Why do the scales LIE?
Day 2-- What is a MACRO?
Day 2-- Caution--- Scams
Day 2-- 3 day meal plan!
Day 2-- The what & why of Keto, and Great Expectations:
Day 3-- Food Labels Part 1:
Day 3-- Magic 1-Minute Homemade Mayonnaise
Day 3-- Ladies... this one is for you!
Day 3-- TACOS!!!
Day 4-- Food Labels Part 2:
Day 4--Cortisol-- Are you stressed?
Day 4--Negativity does not belong on your journey!
Day 4--Keto Get Some Cookie Dough Ice Cream!
Day 4--What do you do with your cravings?
Day 4--Keto Paleo Chicken "Noodle" Soup
Day 5-- Need Selenium? Try this!
Day 5--MCT oil---- C8
Day 5--Want a Bagel?
Day 5--What is in my cupboard?
Day 5--Food labels part 3
Day 5--Strawberry Lime Water
Day 6-- Cheating is not worth it!
Day 6--Eating Salt is not enough
Day 6--Sugar and all its names.
Day 6--Why do diets fail?
Day 6--Keep it simple!
Day 6-- Bloating
Day 7-- Do you miss Cereal?
Day 7--Carbs after DARK.
Day 7--Make your own recipes!
Day 7--What oils are you ingesting?
Day 7--KL101 Week 2 Workouts
Day 7--Carbage. Is it ok if it fits in my macros?
Week Three
Day 1-- WEEK 3 (3:07)
Day 1-- Weight Loss is just a side effect ot Keto!
Day 1-- What separates me from other coaches.... (0:03)
Day 1-- Meal Plan!
Day 1-- Calorie Counting
Day 2-- What to do with cravings?
Day 2--Keto Cookie Dough Truffles
Day 2--Calories
Day 2--Mindset... what does sugar do to our body?
Day 2--Sugar and Cancer
Day 3-- Beating Cancer: How Cutting Sugar Reversed One Man's Death Sentence
Day 3-- KL101 Week 3 Workouts
Day 3-- Listening to your Body
Day 3-- Is it Taco Tuesday yet?
Day 3-- What are you saying to yourself?
Day 4-- Things that block fat loss.
Day 4--All the goodies!
Day 4--Listen to your body #2
Day 4--Keto Cauliflower Tots
Day 4--Fall in LOVE with this lifestyle!
Day 5--Reality Check
Day 5--If we fix our health... their wallets break.
Day 5--Are you hungry.... or thirsty? Take the test.
Day 5--Yummy Green Smoothie!
Day 5--Little Creeps! Watch out for em!
Day 5--Which workouts work for YOU?
Day 6--Keto Mushroom Sliders
Day 6--Ketosis vs Fat adapted:
Day 6--Keto Zucchini Bread
Day 6--Slow Cooked Ranch Chicken
Day 6--Total Carbs?
Day 6--Workout Week Three!
Week Four
Day 1-- WEEK 4
Day 1-- Sugar has many names!
Day 1-- Sugar and the enemy
Day 1-- Spice up your water!
Day 1-- Are you bloated?
Day 1-- SARAH HALLBERG: Don’t manage diabetes, reverse it
Day 2-- Meal Prep.
Day 2--What we eat, we FEEL.
Day 2--Let's check in.
Day 2--Carbage
Day 2--A little something for the ladies...
Day 3-- Cinnamon Bun Fat Bombs
Day 3-- Autophagy
Day 3-- Controlling your Cravings.
Day 3-- What is your identity?
Day 3-- Keto Mexican Cauliflower Skillet
Day 4-- Keto + Sleeping = Awesome.
Day 4-- Cream of Chicken Soup with Bacon
Day 4-- How to respond to Keto Shaming.
Day 4-- Caloric Reduction...
Day 4-- Keto and Cancer
Day 5-- Checking in.... how are you doing?
Day 5--Cool tip for you!
Day 6-- In the presence of insulin, you cannot lose weight.
Day 6-- What the heck is "moderate protein?
Day 6-- Keto Chocolate Orange Smoothie
Day 6-- The Do’s & Don’ts – and Benefits - of Intermittent Fasting
Day 7-- Pepperoni Pizza Chicken
Day 7--How is your skin?
Day 7--Essential Keto Pancakes
Day 7--Garlic Butter Chicken
Day 7--KL101 Week 4 Workouts
Week Five
Day 1--Welcome to Week 5!
Day 1--WEEK 5
Day 1--Keto Cauliflower Tots
Day 1--Are you hungry or thirsty
Day 2--Just for the ladies...
Day 2--Sleepy Time!
Day 2--Social pressures
Day 3--Red Velvet Fat Bombs
Day 3--Keto Cure--ADD/ADHD
Day 3--Flank Steak with Avocado Chimichurri
Day 4--YOU CAN!
Day 4--Keto Cure--Heart Disease
Day 4--Keto Fettuccini Alfredo
Day 4--Are you ready for a lifestyle?
Day 5--Keto Cure -- Cancer
Day 5--Bulletproof Hot Cocoa
TDay 5--he Keto Cure: Alzheimer's Disease
Day 6--Keto Ham & Cheese Hot Pockets
Day 6--Scotch Eggs
Day 6--3 day Keto guide
Day 7--Mississippi Roast
Day 7--KL101 Week 5 Workouts
Day 7--How are you feeling?
Week Six
Day 1--Welcome to Week 6!
Day 1--WEEK 6
Day 1--KL101 Week 6 Workouts
Day 1--What the heck's moderate protein?
Day 2--Intermittent Fasting,.. why is this important?
Day 2--What to do with the loose skin!
Day 2--Sustainable Macros and Tracking
Day 2--What is next?
Day 3--Final week's Exercise plan.
Day 3--New Lecture
Day 3--Keto Samoas
Day 3--Sustainable Macros and Tracking
Day 4--Keto Mexican Pizza
Day 4--What’s Next for your journey?
Day 4--Keto Mac & Cheese
Day 4--What to drink?
Day 4--Test your Ketones
Day 5--What will keep you going past this 6th week?
Day 5--Keto Cinna-Bun Smoothie
Day 5--Processed foods
Day 5--Fit 4 Life – Even when working out is tough
Day 5--Baked Garlic Parmesan Wings
Day 6--Measuring Ketones
Day 6-- Macro Calculator
Day 6--Keto Lemon Blueberry Blender Muffins
Day 6--Take a picture of yourself!
Day 6--Spinach Artichoke Chicken
Day 7--Remember your WHY
Day 7--What happens if you stall?
Day 7--Is Keto safe long term?
Day 7--Thank you!
Final thoughts and Misc Documents
I would love to hear your thoughts.
Sylllabus
Not quite ready to fly alone? Here is my Monthly Coaching info
**BONUS ROUND*** 10 weeks of recipes, menus, and shopping lists!
Ketomom's 2029 Holiday Cookbook
Week 20 Menu and Shopping List
Week 21 and Shopping List
Week 22 Menu and Shopping List
Week 23 Menu Vegetarian
Week 24 Menu and Shopping List
Week 25 Menu and shopping list
Week 26 Menu and shopping list.
Week 27 Menu and Shopping List
Week 28 Menu and Shopping List
Week 29 Menu and Shopping List
Two Week Carb Cleanse with Macros (optional)
After School Snacks
New Lecture
7 day menu and guide
Day 7--Is Keto safe long term?
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