MODULES

January

Happy 2023! Ready to get started?? In this module you’ll find allll the content for January, plus links to additional resources you may find helpful throughout the month.

We’re talking all things sleep this month. Why? Getting sufficient, high-quality sleep:

  • Supports optimal metabolic health
  • Makes it easier to lose weight
  • Helps reduce risks for diseases and illnesses
  • Decreases irrational decision-making
  • …and of course, helps you feel more energized day to day. 

If you have goals to balance hormones, regulate blood sugar, improve body composition, support thyroid health, make better food choices, or improve your energy levels…you can’t afford to overlook sleep. And I mean in one of the darkest, coldest months of the year…it’s pretty nice to focus on sleep, yeah?!

January’s challenge is to create a sleep routine! You’ll find tips and instructions on how to do so inside the guide below.

I know sleep is a big challenge, especially in the busy, fast-paced culture we live in today. I’m aware that my encouraging you to get more sleep will likely require a pretty big shift in your routine. Please be reassured: you’re NOT aiming for perfection here. If nothing else, simply building in more awareness around your current sleep patterns is a huge area of progress! And remember that this is something you can continue to work on over time. Sleep may not be the most easily measurable indicator of improved health, but trust that you are building a solid foundation with this.

**I encourage you to print out the focus topic guide, the monthly workouts, and if you want, the recipe collection. And I highly suggest creating a binder with the monthly focus topic guides, so that you can build out your own personal wellness guide 🙂

LINK TO GROUP COACHING CALL ON 1/12 (2ND THURSDAY) AT 7:15PM EST

Click HERE to watch or listen to recording

 

JANUARY FOCUS TOPIC GUIDE: CREATING A SLEEP ROUTINE

This will also include reflection questions and tips for implementing the information. We will be discussing the contents of the guide more on our group coaching call.

DOWNLOAD HERE

Workout Introduction Guide

You’ll find instructions on how to get started, choose weights, make modifications, incorporate rest days and other workouts, and more. This won’t change month to month.

DOWNLOAD HERE

January Workout Guide

Print this PDF or save it to your phone for easy access! 

If you have questions about specific modifications, please email me or post in the Facebook group. And always: something > nothing! Scale the workouts to fit your time constraints or physical ability. You’ve got it!

DOWNLOAD HERE

January Recipe Collection

Print this PDF or save it to your phone for easy access. If you find a new favorite recipe, let me know…and then save it to recreate again and again!

DOWNLOAD HERE

Additional Resources:

You may find these additional resources helpful throughout the month. I suggest printing out the habit tracker each week to track various habits….hopefully sleep is one of them 🙂
 
LINK TO FACEBOOK COMMUNITY GROUP

GET THE MOST OUT OF MEMBERSHIP:

Pro tips to help you maximize your membership :)

Anticipate obstacles: obstacles are like red lights on the way to the store: an inevitable part of the journey. Anticipate them and don’t let them define your ability or stop you from trying.

Take action: you can absorb all the information and education you want, but that’s not what leads to change — taking ACTION is!! Regardless of the results, taking action helps you gain clarity to continue pressing forward. I know this can bring discomfort, but temporary discomfort is better than longterm discomfort. God is mighty in you — you GOT this! 

Ditch all or nothing thinking: we believe something is better than nothing and ANY effort counts. You don’t have to implement 100% of the content to see change and improvements in your health. Each action you take compounds. 40% effort is better than 0%

Ask questions: if you’re confused, not sure where to start, feeling behind, or just have a question for me or the group, ask it! Someone else probably has the same question, so by speaking up you’re getting the answer and helping someone else do the same.

getting started:

New around here? Welcome! Check out some helpful tips on how to get started, below!​

Say hi and introduce yourself: click here to join the private group on Circle, and introduce yourself in the “Say Hello!” space. This is the PLACE TO BE for ongoing encouragement, support, and inspiration through the week. Post questions, workout or nutrition wins, or encouragements for others and be a part of a community pursuing the same goals as you.

Familiarize yourself with the membership portal: things should be fairly simple to navigate. Monthly content will be found in that months module. All other content will be found in the resource bank.

Download your resources: download, print, and/or save the monthly guides, recipe collections, and workouts to your phone for easy access at the start of each month. 

Take action: taking in information can feel productive, but real change comes from taking action! 

Need support?: use the “contact Clara” button to send me an email.