Mindful Munching w/ Metrics: Interest Form

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With Nutrition Coaching added to my skill set in 2020, via Precision Nutrition's level 1 and 2 certifications (after being a certified Exercise Physiologist, aka Personal Trainer, since 2000), I've witnessed the journey toward becoming a naturally trim eater who's calm, relaxed, and has no fear of "screwing up" (in quotes because there's actually no such thing!), all while having treats in the house without needing to white-knuckle, get rid of them via my belly to rid the temptation, or ask my family to hide them.

This spring, you can experience...

* Lost inches and pounds/kilos

* Less food anxiety at restaurants, parties, vacations, and holidays

* Getting veggies & protein more consistently

* Less cravings

* Noticing fullness more easily, stopping at satisfied more easily

* Ability to have trigger foods around w/ less anxiety about overdoing it

* Not overeating as often

* Including whole grains without fear of carbs

* Easily building "Feel Good Meals" (balanced meals)

* Experiencing more energy and less bloat

* Enjoying ALL foods without the distraction of guilt, shame or worry

The first 5 days of the program are for acclimation and prep, plus getting our feet wet with snapping pics of our meals and what to expect. If you'd like, I can help you establish what you want to track (circumference measurements, weight, or strength increase) plus an action you'll choose if you need back up to keep seeing results while practicing the new skills (# of handfuls of veggies/day, palms of protein/day, time before next meal, # of fasting hours overnight, # of plates pictured in the See How You Eat app, etc. You can choose this action any time, and choose to change it as we go). This option is courtesy of Beeminder.com, a goal-tracking, commitment-device app, and will act as a safety net while practice the skills and mindset shifts.

New lessons every other day include how to notice what thoughts drive us to want to eat when not actually hungry, recognize satisfaction over fullness as well as true physical hunger, create mantras to help us focus on a mindset that calms food worries and enforces thinking like the "naturally trim", and increase the good stuff in our meals, all while never feeling deprived. ALL foods are totally fine; nothing is off limits.

This past fall, I lost 9 lbs from practicing all of this along with my participants and though I gained a few back over the holidays, I've never felt less worried about weight gain before (the beauty of the mindset shift that happens!). I simply had confidence that concentrating on Mindful Munching practices again would suffice. And they did. I also notice that the practices take a little less concentration over time. Just like learning any new skill, it can be done without as much mental effort over time. This winter, I made a new shift in the right direction by maintaining my weight while losing body fat. The way my clothes fit have made it clear.

You don't learn an instrument or a language in 2 months and you won't master becoming a naturally trim eater without a diet mindset in 2 months, but you'll see progress each time you practice, and be excited to see where you can take it the next time. Answer the following questions to see if this program is a good fit for you!

Yours in the Pursuit of Feeling Awesome,

Melanie Reeves Wicklow
Certified Exercise Physiologist & Precision Nutrition Level 2 Coach

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Do you find yourself relating to any of these thoughts and actions when eating or choosing foods? (select all that apply):

worrying that you're eating too much

thinking about how your stomach feels pushing on/over your pants

feeling guilty when you feel stuffed or eat "bad", "heavy", or "carb-y" foods

eating something you were trying to pace yourself on or avoid and deciding to just finish it to get it out of your house so you can eat well tomorrow

planning meals well for a bit only to "fail" to keep it up and feeling like you need to figure out a better plan & start from scratch

thinking of foods as "good" and "bad"

feeling a little out of control at restaurants, parties, and on vacations, and always worrying about either weight gain or not truly enjoying yourself as the only two options

eating well all day and feeling less in control and frustrated at night

telling family members/roommates to hide food you don't want to have to struggle not to eat

basing how you're doing solely on the scale that morning

dreading food gifts because you have a harder time resisting and pacing yourself when it's from someone else and has more novelty

generally feeling some anxiety whenever it's time to eat or decide what to eat, for fear of overeating

feeling like you can lose weight by being strict and careful but then practically just one piece of cake or bread seems to undo your progress

not wanting to be part of diet culture but also not seeing how you can learn to love the body you've got right now

How do you feel about committing fairly consistent time and energy to practicing a new thought or action around eating, and posting it in our online group? We use the "See How You Eat" app and you share a screenshot of your day's worth of food as well as how you navigated your food choices, in order to get helpful coaching on mindset shifts and food choice shifts that can help you progress. (things we practice: adding protein, checking your level of hunger before eating, noticing thoughts when you want more without feeling hunger, trying out a quick mantra to remind yourself to approach food slowly and notice what you're feeling, etc)

If you're unsure about sharing in the group, would you be interested in this program if you could share privately to me, or if you could just follow along with the lessons plus see what others and the coach are posting?

How do you feel about setting up a goal to track during the program, such as measurements, weight, or a physical skill or strength increase, to help guide a predetermined action you'll take when veering off track with that goal (such as more veggies or protein/day, less plates of food/day, or more hours added to your overnight fast)?

This sounds like a lot to think about

Sounds fine and like it'll be an added motivator

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If the tracking sounds undesirable to you, can you explain what aspect(s) feel that way?

Would you like to learn more? Select all options below that interest you, and I'll contact you to answer questions and/or discuss what's best.

I want to learn more. Please contact me!

Interested in the Basic version: receive the lessons every other day and see all the posts in the group, but otherwise self-paced ($60)

Interested in the Basic + Coaching version: receive the lessons every other day, see all the posts in the group, and share your posts to receive coaching feedback ($80)

Interested in the Personalized Coaching version: receive the same as above plus individual 30-minute coaching calls for personalized check-ins during the 2-month program ($30 additional per personal coaching call)

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