Your Healthiest Self: An 8 Week Program – Week 1

Week 1

Your Healthiest Self

Welcome to Week 1

Start Here

Congratulations! You’ve made the best decision to improve your health and the health of your family by signing up for our 8 week program.

In this week’s lessons, we’ll learn all about:

  • How to properly set up your workplace if you work from home, and build a safe foundation before starting any physical activity
  • What stress is and how it impacts the body
  • What the composition of every single meal you eat should look like

Make sure you check out the end of the page for this week’s homework that you can complete and email back to us for feedback.

How to setup your work station

Here is a demonstration of how you can setup your at home workplace to be ergonomic, and reduce your chances of repetitive strain injury, neck strain, back pain, and more.

Play Video
Play Video

How stress manifests in the body

In this lesson, Dr. Liz, ND will explain how stress manifests in the body, and why it’s so important to practice regular stress management strategies.

Play Video

Meal composition

Meal composition is one of the most overlooked aspects of nutrition. In order to have a balanced meal, full of all the nutrients you need, there needs to be multiple components to each meal.

Treat your snacks as a “mini-meal” of sorts and include smaller portions of the components discussed below in each snack as well.

Every meal and snack should have the following components with their respective portions:

  • Protein (either plant or animal based) – 1-2 palm sized servings
  • Complex carbohydrate – 1-2 fist sized servings
  • Healthy fat – 1-2 thumb sized servings (or 1-2 tbsp.)
  • Low starch vegetables – 1-2 cupped handfuls (or 1-2 cups)
Portions will vary depending on your activity levels, and hunger and satiation cues from your body. The key here will be to pay attention to how your body feels and eat until you are 80% full.

This week’s homework includes a printable handout that demonstrates how to make sure each of your meals and snacks consist of these components in their respective portions. 


This week’s homework includes:

Click each link to download the file and save it to your computer. For feedback, please email your completed homework to

That’s it for week 1, stay tuned for week 2!

And don’t forget to join us on our weekly Live Q and A every Tuesday at 4pm EST.

Click on this link to join: Weekly Live Q and A

Enjoyed week 1? Spread the word!

Everyone deserves to start off on the right foot when it comes to their health. Share the wealth! Send someone you care about the link below to sign up for our free 8 week program.

Thanks for joining and see you next week!

Ready for next week?