THE PRACTICE WHAT YOU PREACH BLUEPRINT

The ultimate weight loss program for nurses that will help you...

Look Better

Feel Better

Live Better

The Practice What You Preach Blueprint

PROGRAM PILLARS

Pantry

Purge

You want to enjoy the foods you love while maintaining your health goals.

The first step in our nutrition journey is a pantry purge. During this time, we will assess your current eating habits by seeing what foods you typically keep in your house.

We’ll discuss your likes and dislikes, as well as your overall comfort level in the kitchen, which will help in future meal planning.

The second step focuses on staying on track with your goals by counting macros based on your body weight composition and specific goals.

I will guide you on how to accurately count macros and share tips to make the process easier. While we discuss various diets, the emphasis will be on practicing intuitive eating rather than following a strict meal plan.

This is a learning environment aimed at empowering you, not dictating your choices.

Fitness

Prescription

You don't have all day to spend working out at the gym but you know the importance of exercise.

The first step in our exercise plan is to identify your goals, along with your comfort level in exercise.

We’ll explore your likes and dislikes, any injuries you may have, and your areas of weakness and strength.

We'll start small and gradually work up to the level of performance needed to achieve your goals.

In the second step, we'll track your progress through pictures and biometrics, if you're interested in learning how.

As your coach, I will provide video instruction and materials to support your journey.

If you’re local, I’ll also offer to work out with you.

Additionally, we’ll discuss workout splits and the importance of active recovery to ensure a balanced and effective fitness routine.

Precision

Planning

Your schedule is demanding, you have high stress levels, and you tend to prioritize patient care over self-care.

The first step in time management is to discuss its importance in achieving your nutrition and exercise goals.

We’ll work on organizing both aspects into your daily routine by creating a calendar that outlines your schedule.

This includes planning out the next day the night before to ensure you stay on track.

Practicing accountability is key, and we’ll incorporate this into your routine as well.

To measure progress, you'll record your stress levels before starting and weekly to observe any differences.

Mental

Wellness

Your responsibilities are overwhelming and you tend to put the needs of others over your own personal growth.

The first step in cultivating a resilient mindset involves organizing your day with intention and tackling challenging tasks first thing in the morning.

This practice not only boosts your sense of accomplishment but also sets a positive tone for the rest of your day, enhancing your productivity and overall attitude.

Additionally, this mindset shift fosters a spirit of generosity and growth.

By embracing the "learn one, teach one" philosophy, you solidify your own knowledge while also contributing to the growth of others.

This creates a positive cycle of continuous learning and support, benefiting both your personal development and the community around you.

The Practice What You Preach Blueprint

HERES HOW IT WORKS:

Phase 1: Foundation & Assessment (Weeks 1-3)

Establish a strong foundation and understand individual needs.

Initial Assessment: Evaluate current fitness levels, nutrition habits, and personal goals.

Goal Setting: Define clear, achievable goals tailored to individual needs and schedules.

Basic Education: Introduce foundational concepts of nutrition, exercise, and stress management.

Plan Development: Create personalized fitness and nutrition plans based on assessment and goals.

Phase 2: Integration & Routine Building (Weeks 4-6)

Build sustainable habits and integrate fitness and nutrition into daily routines.

Workout Routines: Implement quick and efficient workouts designed for busy schedules.

Meal Planning: Develop and practice meal planning strategies that fit into the nurse’s work and personal life.

Time Management: Teach techniques for balancing workouts and meal prep with demanding shifts.

Weekly Check-Ins: Monitor progress, adjust plans as needed, and provide support and encouragement.

Phase 3: Optimization & Challenge (Weeks 7-9)

Optimize routine and push for progress through challenges.

Advanced Workouts: Introduce more varied and challenging workout routines to enhance results.

Nutritional Adjustments: Fine-tune nutrition plans based on feedback and progress.

Stress Management: Focus on additional stress-reduction techniques and their impact on overall well-being.

Mid-Point Challenge: Engage in a fitness or nutrition challenge to boost motivation and commitment.

Phase 4: Maintenance & Reflection (Weeks 10-12)

Solidify habits, reflect on progress, and prepare for ongoing success.

Final Assessment: Review progress against initial goals and assess overall improvement.

Sustainable Strategies: Develop strategies for maintaining progress and integrating fitness & nutrition into long-term routines.

Reflection: Reflect on personal growth, challenges overcome, and lessons learned.

Future Planning: Set new goals or adjust existing ones to ensure continued success beyond the program.

MY MISSION

The goal of Care Plan Nutrition and Fitness is to provide a community and resource center for nurses and other health care workers to take control of their lives so they become better providers to their patients, family, and themselves. By mastering these 4 areas of nutrition, exercise, time management, and mindset an individual will not only feel better, look better, make more money, have deeper relationships, but will also have the fulfillment of making a difference in patients lives by teaching what they have learned.

With a small commitment to oneself, they are committing to making the world a better place one interaction at a time. Be the version of yourself you are the most proud to be.

MEET THE COACH

I have been a nurse for approximately 4 years and have been in healthcare for 10 years. Throughout my journey I have come across many walls that I have either put on myself or have met while on my own physical and mental fitness. I have taken all of what life has shown me in my trials and created ways to persevere through. This does not come without mistakes, in fact early on in my journey I found out that mistakes can be great teachers if you can tolerate the humility and learn the lesson at the end.

When first attending junior college I did not know if I wanted to follow my love for cooking in a direction that would lead me to being a chef, or if I wanted to do nursing. Learning from my past endeavors in life I told myself I did not want to turn a hobby into a career, and that instead I wanted to go into nursing. While waiting to get into nursing school I fell in awe of nutritional science and the pathophysiology that food has in our lives. In 2018 I received a Bachelors of Science in Dietetics. When I graduated I took a hospital job in nutrition and realized the monotony of what I was doing as a soon to be dietician was not for me. So I decided to go back to nursing.

I took a year off, and was back to the books. In 2020 I finished a 1 year accelerated Bachelors of Science Degree in Nursing in Louisville, Kentucky. I worked ads much as I could my first year and found myself as a new grad nurse with more money and depression than I had ever had before, close to burnout. In fact, we graduated early due to the environmental impact of COVID, and the destruction it had on people with preexisting conditions. I began to see not only my patients at the hospital become discouraged, but I also felt it in myself. I saw myself becoming one of my

patients, having come from a family with diabetes, heart disease, and cancer. I knew I needed to make a change for myself if I did want to be like one of my patients.

After working in the southern United States for 3 years I decided to move back to California and reinvent myself. A more confident and ambitious version of myself. I began to go into my old habits and work as much as I could. It took me another 1 year to get out of this habit and really start to build on my goals.

I began to go back to what I learned in behavioral modification while in my Dietetic program and started to implement what I learned into my own life. I hired a fitness coach to help me create accountability, and walk with me through the first 3 months. This was the best decision I could have made. In 6 months I was happier than I have ever been, in the best shape I have been since I was a teen playing football, and I was somehow making more money. I took a look back and figured out all of the steps I took that lead me to where I was.

I have compiled all of those lessons and techniques into my 90 Practice What You Preach Blueprint. Anybody can have this blueprint for free, but it takes real accountability and grit to use these tools in a way that benefits you. See, one problem I always came up with while discovering what works for me is that nobody I was getting tips from was an actual nurse. They did know the 3-4 12 hour shifts a week we would have to do, and how we still fit our personal life and goals into one cohesive system. I made this blueprint to show you how I did it.