This slideshow will help guide you to making changes in your life.

1. IS IT TIME
FOR A
CHANGE?
C H A N G I N G H A B I T S TO T R A N S F O R M L I V E S

2. GOALS
CURRENT -YOU GOAL -YOU
Are you
ready to
make
changes to
achieve your
weight and
fitness
goals?
Could
this be
you in
the near
future?

3. GETTING THERE
PROBLEM
• What problems are you experiencing?
• Are you overweight?
• Do you want to get fit?
• Do you need more sleep?
• Do you want to be less anxious?
GOAL SETTING
• What do you need to do to make
changes?
• Are you committed to change?
1. Define goals
2. Define timeline
3. Define execution
4. Establish Accountability
5. Execution

4. ONE THING AT A TIME
• It’s important not to overwhelm your efforts for change.
• When introducing change, introduce one thing at a time.
• You should work with a coach to help you set your goals and your timeline for change.
• Remember these are lifestyle changes, so you must fully incorporate one change into
your daily activities and get comfortable with it before moving forward with another
change.
• Potential changes are:
– Eating Changes-Define Eating type, eliminating sugar, etc.
– Exercise and Fitness, walking, 3 days a week, then moving into 4-5 times a week
– Timeline for Change-introduce one thing at a time
– Accountability Element-hire a coach, work out with a friend

5. GOAL SETTING-WHAT ARE THE
PROBLEMS/ANSWERS?
EATING
• What changes do you need to make? Are
you eating too much? Are you eating the
wrong foods? Are you eating too late?
• Some choices to implement changes:
– Autophagy-Fasting or Intermittent Fasting
– Keto-Low Carbohydrate
– Paleo-Limited Food choices (more fats, less
carbs)
– Intermittent Fasting-Eating one to two meals
(or even three meals a day) within an 8 hour
window. No eating after your deadline, i.e. 6p
or 7p. No late night eating. Example start
eating at 11am to 7p fast 16 hours.
FITNESS
• Are you Sedentary? Do you want to start an
exercise regimen?
• What’s right for you? Where to Start?
– Walking – Start at .5 to 1 mile at least 3 times
a week. Progress slowly then graduate to a
faster pace.
– Running- Limit until you are comfortable with
fast pace walking.
– Gym Workouts-Work with a trainer
– Crossfit-Start slowly
• What are the benefits you want to realize:
– Feeling better
– Looking better
– Mental alertness

6. GOAL SETTING-WHAT ARE THE
PROBLEMS/ANSWERS?
SLEEP
• Are you sleeping at least 6 to 8 hours a night?
• If not, as a result you may be:
– Suffering from irritability, cognitive impairment,
increased stress, impaired immune system, risk of
heart disease, risk of diabetes.
• Consider these changes.
1. Set bedtime and wake up routine
2. Avoid bright lights and noise at least an hour
before bedtime
3. Don’t eat heavily before bed
4. Avoid strenuous workouts before bed
5. Try relaxation techniques, such as deep
breathing
STRESS MANAGEMENT
• How do you manage stress? If you are not managing
stress, you may suffer mentally, emotionally and
physically.
• Consider these things to help manage stress.
1. Physical Exercise
2. Learn and Practice relaxation techniques like
deep breathing.
3. Learn how to say no
4. Keep a stress diary
5. Reduce caffeine, alcohol and refined sugar
consumption
6. Talk to others
7. Make it a priority to do something you enjoy
8. Smile and laugh
9. Sleep Better

7. ACCOUNTABILITY
LIFESTYLE COACH
• Coaches are a great way to help you
with your goal execution.
• Help with defining problems
• Assist with Defining goals
• Keep you accountable for staying
committed
WORKING OUT WITH FRIENDS
• Working out with a friend is beneficial,
if they:
– Help you stay on a workout timeline
– Encourage your workout and eating
efforts
Do you stop and start repeatedly on your journey to fitness and wellness? Are you
making excuses for your fitness level? Is it difficult to maintain your level of commitment
to changes you have made or want to make?

8. DON’T WAIT – START TODAY
DON’T WAIT UNTIL TOMORROW
• It’s easy to procrastinate
• Design and follow your plan
Do it today!
• Set a timeline and Get to work
• If you start your plan today, you could lose 24-30 pounds by
the end of this year.
• If you stay on your plan through the end of next year, you
could lose an additional 104 pounds.

9. DETAIL
FOR
CHANGES
T O O L S F O R C H A N G E

10. TIMELINE FOR CHANGE
Change Goal
Change 1 Define Goals
Change 2 Decide on Lifestyle Eating Plan
Change 3 Get started with Exercise
Change 4 Getting enough sleep
Change 5 Stress Management
Change 6 Accountability
Change 7 Execution
Set a realistic timeline for achieving changes you decide to make.

11. GETTING STARTED-SETTING GOALS
LIST THINGS YOU WANT TO CHANGE
# Changes Date to Start
Eg. 1 Change eating habits 10/14/2019
Weight Loss Goal
Think about what you want to change. List one thing at a time, or complete your list and prioritize.

12. PLANNING-EATING
# Category Detail of Changes Date to Start
Eg. 1 Eating Intermittent Fasting
Eating twice a day
10/14/2019
Use Freshly or Blue
Apron
when
Meal Planning when
Plan your eating based on your weight loss goals. You will want to explore options with your coach
or by doing your own research.

13. WEIGHT LOSS RECORD
Week Weight Height in Inches BMI
1 350 75 44.3
2 348 75 44.2
3 346 75 44.1
4 344 75 44.0
5 342 75 43.9
6 340 75 43.8
7 338 75 43.7
8 336 75 43.6
9 334 75 43.5
10 332 75 43.4
11 330 75 43.2
12 328 75 43.1
13 326 75 43.0
14 324 75 42.9
15 322 75 42.8
16 320 75 42.7
Total Loss 30 1.6
Weight Loss should average two to five pounds a week. This is not a guarantee, but is based
on typical results from a modified eating plan.

14. PLANNING-EXERCISE
# Category Detail of Changes Date to Start
Eg. 1 Exercise Walk 1 mile 10/21/2019
Exercise 3 times a week ?
Walk with Friend ?
Increase exercise time ?
When starting your workout program, start slowly and build based on your accomplishments.

15. PLANNING-SLEEP
# Category Detail of Changes Date to Start
Eg. 1 Sleeping Get to bed at 9p 10/14/2019
Wake up at 7a 10/14/2019
No looking at phone
through the night
?
Sleep is the most important part of life. Your body rebuilds, repairs and recycles during your sleep cycle.
Make sure you are getting at least 6 hours of sleep every night.

16. PLANNING-STRESS MANAGEMENT
# Category Detail of Changes Date to Start
Eg. 1 Stress Management Deep Breathing 10/14/2019
Journal 10/14/2019
Talk to others ?
It is important to manage stress as part of your health and fitness program because stress can cause health
problems. Exercise and relaxation techniques can help alleviate the damage that comes from stress.

17. GOALS DEFINED - CHECKLIST
# Category Completed Date to Start
Eg. 1 Goals Defined ✓ 10/21/2019
Eating Goals Defined ✓ 10/28/2019
Exercise Goals Defined ?
Sleep Goals Defined ?
Stress Management Goals Defined ?
Coaching Goals Defined ?
Remember don’t add too many changes all at once. Pace yourself. Get one thing under your belt,
then add one more thing.

18. COACHING
SUPPORT
S U P P O R T F O R C H A N G E

19. GETTING SET UP WITH A COACH
A Coach:
• Will Assess your health, nutrition and fitness
• Will help you establish goals
• Will advise you on how to reach your goals
• Will prescribe nutrition and fitness programs
• Will help track your progress
• Will set you up for regularly scheduled meetings
It’s important to add some support to your new commitments, in order to
“maintain” your success.

20. SUPPORT FROM YOUR FRIENDS
A friend
• Can help you stay focused on exercising regularly
• Can provide inspiration to keep moving even when you don’t want to
• Can challenge your level of fitness
• Won’t let you quit
It’s important to add some support to your new commitments, in order to
“maintain” your success, whether it be a trained coach or a supportive friend.

21. SUCCESS!

22. C&L NUTRITION AND WELLNESS
Contact information:
• E-Mail Address: cl.livewell@gmail.com
• Mobile phone: Lorean (951) 217-5325
• Mobile phone: Carl (951) 217-4175
• Mailing address: PO Box 263, Moreno Valley, CA 92556
• On Facebook, Instagram and Linked-In
• Website address:
http://nutritionandwellnesscoaching.wordpress.com/

23. Lorean Williamson
American Fitness Professionals and Associates (AFPA) and Precision Nutrition (PN) Certified