Course curriculum

What we cover...

    1. Welcome!

    2. Week 1 - Creating Goals

    3. Lesson 1 - Setting Goals

    4. Worksheet 1

    5. Lesson 2 - Identifying Barriers

    6. Worksheet 2

    7. Lesson 3 - Goal Relevance & Short Term Goals

    8. Worksheet 3

    1. Week 2 - Creating Habits

    2. Lesson 4 - Creating Healthy Habits

    3. Worksheet 4

    4. Atomic Habits - Links

    5. Lesson 5 - Positive & Negative Motivation

    6. Worksheet 5

    7. Lesson 6 - Goal Relevance & Short Term Goals

    8. Quotes About Habits

    9. Worksheet 6

    1. Week 3 - Developing A Healthy Mindset

    2. Lesson 7 - Growing A Healthy Mindset

    3. Growth Mindset

    4. Worksheet 7

    5. Lesson 8 - Embrace Your Weaknesses

    6. Worksheet 8

    7. Lesson 9 - View Challenges As Opportunities

    8. Worksheet 9

    9. Lesson 10 - Focus On The Process, Not The Result

    10. Worksheet 10

    11. Lesson 11 - Pause Button Mindset

    12. Worksheet 11

    1. Week 4 - Control Your Environment

    2. Lesson 12 - Introduction To Your Environment

    3. Worksheet 12

    4. Lesson 13 - Kitchen Overhaul

    5. Worksheet 13

    6. Lesson 14 - Meal Planning

    7. Pantry Staples!

    8. After The Meal Plan PDF

    9. Shopping Guide PDF

    10. Worksheet 14

    11. Lesson 15 - Create Your Environment

    12. Worksheet 15

    13. Lesson 16 - Away From Home

    14. Worksheet 16

    1. Food Groups & Serves PDF

    2. Week 5 - Nutrition Fundamentals

    3. Lesson 17 - What Is Protein?

    4. Worksheet 17

    5. Lesson 18 - What Are Carbohydrates

    6. Worksheet 18

    7. Lesson 19 - What Are Fats?

    8. Worksheet 19

    9. Lesson 20 - What Are Micronutrients

    10. Worksheet 20

    11. Lesson 21 - Drink Your Water

    12. Worksheet 21

    1. Week 6 - The Healthy Diet

    2. Lesson 22 - Weight Loss 101

    3. Worksheet 22

    4. Lesson 23 - Sugar

    5. Worksheet 23

    6. Lesson 24 - Processed Foods, Refined Grains & Reading Labels

    7. Worksheet 24

    8. Lesson 25 - Intuitive Eating

    9. Worksheet 25

    10. Lesson 26 - The Best Strategy

    11. Worksheet 26

About this course

  • $550.00
  • 129 lessons

Pricing options

Pay upfront and save 10% of the total price cost or break it up over 4 monthly payment options.

  • $550.00

    Regular price

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  • 4 x $150.00

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Social proof: testimonials

“Rachel at EmpowerMe is honestly the most incredible PT and Nutritionist ever! I started my journey with Rachel scared and anxious to step foot into the gym. Not only have I gained so much knowledge in the gym and around food, but so much confidence. I have finally found something I enjoy doing to move my body! I'm only 3 months into my journey and can't wait to keep going and see what's next! With Rachel's help I am turning my life around and pushing it to a place I want to go! Cannot thank her enough!”

Grace

““Rachel is amazing! I have learned a whole new way of looking at food without feeling like I am on a diet or I’m missing out on those “special treats”. I could not recommend her enough. She is always happy to answer any questions honestly and her knowledge is limitless. She builds programs that is designed specifically for you and your lifestyle. I highly recommend EmpowerMe Nutrition.””

Billie

“Rachel has been a gem to me. She actually cares about her clients and you can see this in the way she connects with her clients. We all look forward to seeing her and getting feedback from her, HONEST feedback and she isn't afraid to give it, and it's just what we need, no bullshit. ”

Sarah

“I’m a total beginner when it comes to everything fitness and gym. I’ve only been with Rachel for a few months now, and the knowledge and habits she already shared and instilled in me really helped me to shape my now lifelong fitness journey. Don’t get scared with her no BS approach and no-sugar-coating words of wisdom, because it is such a motivator, it will actually push you to challenge and better yourself. Come to Rachel to take your health to a whole new level, she’ll empower and take care of you, that fitness will actually become enjoyable and less daunting than what you think. There’s no diet fads or promising “shortcuts” here, there’s only the EmpowerMe Nutrition way and Rachel will lead you there! This is the sign you’ve been looking for. :)”

Micah

What you can expect

I know you are busy, tired and overwhelmed with the myriad of online health and diet advice. Let me show you how to create a healthy, sustainable lifestyle you can maintain for good.

  • Master fuelling your body with foods you enjoy in amounts that support your unique goals.

  • Understand how your hunger hormones work and how to make them work for you.

  • Improve your self-confidence by doing exercise you enjoy.

  • Learn what macronutrients are, how to read labels, meal plan and prep for busy weeks.

  • Learn how to manage stress and sleep to feel energised.

  • Be accountable to your coach and others in your cohort.

A better you, starts today