Inspire Me.
Yes, I can!
Inspire Me. Yes, I can! is an online holistic lifestyle change program based on recognized health behaviour engagement models to manage noncommunicable diseases.
Inspire Me. Yes, I can! consists of:
3 educational courses: "Nutrition", "The Body" and "The Mind".
The courses include quizzes and a workbook for you to check and practice on your acquired knowledge.
You can join our facebook group to keep motivated.
HOLISTIC LIFESTYLE CHANGE PROGRAM
Content
This free 12 week workout program is designed to get you back into a regular exercise routine.
The physical training program is a 3 days per week full body work out.
It is suitable for the less fit: It is low impact (no jumping) and wrist-friendly.
Every workout lasts between 30 and 40 minutes inclusive of warm up and cool down.
Every 3 weeks it slightly increases in difficulty.
NUTRITION
Change your eating habits for good!
Learn about nutrition and design your personal transformation journey to enjoy healthy food.
The digestive system.
Macro and micronutrients.
The effect of cooking on food.
Satiation and case study to see how 100 Kcal of food is provided by different sources and how they affect our satiation.
Estimation of your own needs.
Sample of diet plan for people with diabetes and cardiovascular problem.
Emotional eating and healing techniques.
Trends about sugar and meat consumption.
Learn to interpret the sometimes misleading information on food packaging with case studies.
The module “Nutrition”, teaches about:
THE BODY
Your sustainable journey to physical activity and relaxation.
The module “The Body” focuses on education about physical needs for medical conditions and guides you through the limits of a safe exercise regime.
"The Body" introduces the content in the form of a novel through the journey of the Smith family which is participating in the lifestyle change program. You may relate to their struggles and difficulties we all face in daily life.
The program includes:
Introduction to recommendations for people with diabetes, high blood pressure, peripheral artery disease, metabolic syndrome, dyslipidemia and obesity according to the American College of Sports Medicine (ACSM).
Definitions and explanations about: maximum heart rate, heart rate reserve, heart rate during exercise, body fat, body mass index, muscular endurance, muscular strength, muscular power, neuromotor exercise, types of endurance training.
Understanding how the body stores and uses the energy.
The effect of physical exercise on the various body systems.
Undestand your cardiovascular risk with the matrix for stratification of total cardiovascular risk.
Introduction to different kinds of relaxation techniques.
THE MIND
Release your pain from childhood and adulthood!
"The mind” guides you to better self-understanding, discovering triggers to unhealthy behaviors and how to work on them.
The module the “Mind” addresses:
Emotions and introduces how to work on the negative one.
The concept of the inner child and inner parents.
Shadow work.
Boundaries and trust.
Extrinsic and intrinsic motivation.
Society's pressure and behaviour.
“The Mind” addresses the root causes which may subconsciously hold you back from changing your lifestyle.
Enjoy your new Journey!
