IronMVMNT’s 4-week refocus

Program Outline

Week 1

  • Self-Compassion & Beginning a Mindful Approach to Food
  • Building Food Neutrality
  • Mindful Eating & Bringing Attention to Food
  • Sensory Experiences of Food
  • Body Scanning
  • Recognizing Hunger & Fullness Cues

Week 2

  • What is Normal Eating? How do we start talking about nutrition?
  • Emotional Eating…is it Really a “Bad” Thing?
  • Biological versus Emotional Hunger
  • Emotional Eating Exercises
  • Food & Feelings Journal

Week 3

  • Building balanced meals & snacks
  • Meal & snack ideas
  • Portion sizes – learning to use your body to find best portions
  • Meal Prepping
  • Goal Breakdown

Week 4

  • Building your nutrition plan of care
  • Fullness ≠ Satisfaction
  • What Comes After Abandoning Diets?
  • Gut Health Foundations
  • Body Image Basics

4 Week Self-Guided Weight-Neutral Nutrition Program for Empowered Eating 

Each week is outlined and organized to build skills for healthy practices.