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Ketogenic Lifestyle 101 - Personal Keto Coaching
Welcome
You made an incredible decision to change your life!
Start HERE... Welcome from Coach Monica
How to use the Teachable Classroom
Intake forms
Facebook Support Community
Your Zoom Classroom
Intake Call with Coach Monica
Gold Members: Have you scheduled your appointment with me?
Legal, Intake forms, and Support
All 52 lessons at your finger tips
Orientation (20:33)
How do I take measurements?
Weight and Body Measurements
BIA Test
Meet your Tech Support team!
Support
You are now Enrolled!
Copyright and the legal stuff
Declarations and Affirmations
Why do I need affirmations for weight-loss?
Week ONE Declaration
Week TWO Declaration
PHASE ONE -- Your first two weeks... DETOX!
Ketomom Detox-- Download Here
Let's get started!
Ten steps to your Keto detox
Keto Bible * Simplified Version
Classroom time! "This may happen to you"
Keep it SIMPLE!
Weigh every day.... BUT....
Sugar and all its names.
Classroom Time: How to eat out on Keto
Sugar is the enemy.
The what & why of Keto, and Great Expectations:
Keto Flu
Stay Hydrated!
Are you getting your electrolytes?
Your Keto Starter Kit
Keto Bible * Complete Version
It's time to get FIT!
Classroom time: How to stop Cravings
Keto & Oils --- Help, I'm stalled!
How to break emotional eating addictions.
Classroom time: How to break emotional eating addictions.
The importance of your "Why" **don't skip this task
Vision Board Project
Your ENOUGH moment!
What is your identity?
Keto Kitchen Prep for beginners!
Products and Links I Like
What was in my first Keto Grocery Cart?
What is in my cupboard?
Where do I get my MCT Oil?
PHASE TWO -- It's time to TRACK!
It's time to TRACK! Download
What you should know about tracking
Your body on Keto
Cronometer
What is a macro?
What to drink?
Am I in Ketosis, and how do I know?
How to set up your Keto Mojo (7:37)
Sugar has many names!
Make your own recipes!
Calorie Counting
Carbage. Is it ok if it fits in my macros?
Processed foods
Meal Prep.
What do you do with your cravings?
Do I have to hit my Macros?
Net Carbs or Total Carbs?
Total Carbs?
Scales vs Measurements
BEWARE, Low carb marketing!
Ketosis vs Fat adapted:
Know thy fats
Eat FAT to burn FAT!
Salt Salt Salt!!!
In the presence of insulin, you cannot lose weight.
What the heck is "moderate protein?
Cortisol and Weight
Food Labels Part 1:
Food Labels Part 2:
How to respond to Keto Shaming.
Food labels part 3
What oils are you ingesting?
Carbs after DARK.
MCT oil---- C8
Caloric Reduction...
Great expectations
Is Breakfast the most important meal of the day?
What separates me from other coaches.... (0:03)
CLASSROOM TIME: Help! I'm stalled!
PHASE THREE --Keto and Health Markers
Weight Loss is just a side effect ot Keto!
Your daily weight changes
Things that block fat loss.
Keto + Sleeping = Awesome.
What are you saying to yourself?
Why do the scales LIE?
Autophagy
Ten reasons my body feels best in Ketosis
Sugar and the enemy
Keto and PCOS
Sugar and Cancer
Ladies... this one is for you!
Just for the ladies...
Do you struggle with some Autoimmune issues?
Need Selenium? Try this!
Cortisol-- Are you stressed?
Can you Keto with no Gallbladder?
Side effect of Keto
Adrenals
Keto and Cancer
Keto Cure -- Cancer
Beating Cancer: How Cutting Sugar Reversed One Man's Death Sentence
Mindset... what does sugar do to our body?
Heart Disease
YOU CAN!
Little Creeps! Watch out for em!
Are you hungry.... or thirsty? Take the test.
What the heck's moderate protein?
Classroom Time: Ten mistakes people make on Keto
Intermittent Fasting,.. why is this important?
Bloating
Listening to your Body
Listen to your body #2
Keto Cure--ADD/ADHD
The Keto Cure: Alzheimer's Disease
What we eat, we FEEL.
Body, mind and spirit
Cool tip for you!
SARAH HALLBERG: Don’t manage diabetes, reverse it
How are you feeling?
PHASE FOUR-- Keto for LIFE
What is next?
Fall in LOVE with this lifestyle!
Controlling your Cravings.
Sleepy Time!
Why do diets fail?
Cheating is not worth it!
Is Keto safe long term?
What to do with the loose skin!
Take a picture of yourself!
What happens if you stall?
Sustainable Macros and Tracking
Reality Check
Measuring Ketones
Sustainable Macros and Tracking
Macro Calculator
Social pressures
What’s Next for your journey?
Are you ready for a lifestyle?
What will keep you going?
Remember your WHY
Final Class: Passing the baton to you!
Workouts
Which workouts work for YOU?
Fit 4 Life – Even when working out is tough
Workouts Week One
Workouts Week Two
Workout Week Three!
Workouts Week Four
Workouts Week Five
Workouts Week Six
Workouts Week Seven
Workouts Week Eight
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
Recipes, menus, and shopping lists!
Ketomom's Holiday Cookbook
After School Snacks
Vegetarian Keto
7 day menu and guide
FUN Meal Plan!
3 day meal plan!
Menu and Shopping List 1
Menu and Shopping List 2
Menu and Shopping List 3
Menu and Shopping List 4
Menu and Shopping List 5
Menu and Shopping List 6
Menu and Shopping List 7
Menu and Shopping List 8
Menu and Shopping List 9
Bonus Content
Walking for Weightloss
If we fix our health... their wallets break.
The Do’s & Don’ts – and Benefits - of Intermittent Fasting
Stressors and your health
Fun Misc Keto Recipes
Baked Garlic Parmesan Wings
All the goodies!
Scotch Eggs
Keto Ham & Cheese Hot Pockets
Bulletproof Hot Cocoa
Keto Fettuccini Alfredo
Keto Cinna-Bun Smoothie
Mississippi Roast
Cinnamon Bun Fat Bombs
Keto Lemon Blueberry Blender Muffins
Keto Mexican Cauliflower Skillet
Keto Cauliflower Tots
Yummy Green Smoothie!
Keto Cookie Dough Truffles
Keto Zucchini Bread
Want a Bagel?
Keto Samoas
Slow Cooked Ranch Chicken
Eating Salt is not enough
Keto Paleo Chicken "Noodle" Soup
Keto Get Some Cookie Dough Ice Cream!
Do you miss Cereal?
Cream of Chicken Soup with Bacon
Strawberry Lime Water
Steak with Avocado Chimichurri
Lemon Balsamic Chicken
Essential Keto Pancakes
Garlic Butter Chicken
Magic 1-Minute Homemade Mayonnaise
Keto Chocolate Orange Smoothie
Pepperoni Pizza Chicken
Keto Mac & Cheese
Spinach Artichoke Chicken
Keto Mushroom Sliders
Taco Tuesday!
TACOS!!!
Keto Mexican Pizza
Creamy Almond Fudge
My favorite fat bomb!
"Get Some" Ice Cream
Hearty Keto Pumpkin Spice Soup
Breakfast sandwiches
Keto Cauliflower Tots
Slow cooker pot roast
Red Velvet Fat Bombs
Spice up your water!
Ketomom's Chocolate Milk
Body, mind and spirit
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