First13 Program-2
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W01 Ready, Willing & Able
13 Sections
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1 Quiz
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Benefits
Relevant Modules
Getting you ready for a healthy lifestyle
Internal barriers: Loneliness, isolation & your mind
Internal barriers: Organisational skills
What’s important
The Plan: Get & Stay Connected
The Plan: Getting organised and managing energy, motivation & stress
The Plan: Handling External Barriers
Barriers Recap!
Worksheets
Support
Share the Health
W01 Ready, Willing and Able
W01 Support & Study Guide
9 Sections
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1a. Journaling: The Benefits
1b. Journaling: How to Journal
2. Take Regular Breaks.
3. Work at Your Pace
4. Enjoy the Journey
5. Embrace Imperfection
6. Stay Accountable
7. Stay in Touch
8. Create your Vision
W01 Equipment & Utensils
W02 Nutrition Basics
14 Sections
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1 Quiz
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Annual Health Screening
Relevant modules
Concepts we’ll cover
Energy
Macronutrients: Proteins
Macronutrients: Carbohydrate
Fibre
Macronutrients: Lipids
Healthy Fats
Micronutrients
What’s important
The Plan: GP health screen and blood test
Support
Share the health
W02 Nutrition Basics
W03 A Well-Balanced Diet
20 Sections
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1 Quiz
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Signs that a Well-Balanced diet is for you
Concepts we’ll cover
Myth Busting
Meals: Structure and Timing
Nutrition Guidelines in Australia
Nutrition Guidelines in Australia: The Food Pyramid
5 Core Food Groups: Vegetables
5 Core Food Groups: Fruits
5 Core Food Groups: Proteins
Healthy Protein Sources
5 Core Food groups: Dairy & Alternatives
Calcium: Plant-Based Sources
5 Core Food Groups: Cereals & Grains
The Healthy Plate Model
What’s important
The Plan: Timing of Eating
The Plan: Food Choices
The Plan: Healthy Plate Meal Ideas
Support
Share the Health
Food A Well-Balanced Diet
W03 Creating Balance
11 Sections
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1 Quiz
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How you know balance is an issue for you
Relevant Modules
Myth Busting
How creating balance helps your health
Balance and work
What’s Important
Visualise It
How you’ll know and how it will know
The Plan: Mental/Emotional Wellbeing
Support
Share the Health
Lifestyle – Creating Balance
W04 Let’s Stop The Glorification of Busy
10 Sections
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1 Quiz
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Relevant Modules
How you know you might be glorifying busyness
The Benefits
Myth Busting
The negative effects of busyness
What’s Important
The Plan: Busyness Tips & Strategies
The Plan: A Guide to Planning
Support
Share the Health
Mindset – Let_s Stop The Glorification of Busy
W04 Meals & Planning
12 Sections
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1 Quiz
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Relevant Modules
The Concepts
Myth Busting
Why Meal Plan?
Visualise It
The Plan: Get Organised
The Plan: Involve Others
The Plan: Write a shopping list
The Plan: Putting it all together
The Plan: For Singles
Support
Share the Health
Food Meals Planning
W05 The Elements of Fitness
12 Sections
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1 Quiz
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Signs that fitness may be an issue for you
Relevant Modules
Is your fitness routine on the right track?
Common misconceptions
What is Exercise
Different elements of Fitness: Cardiovascular (aka Cardio or Aerobic)
Different elements of Fitness: Muscular Strength and Endurance or Resistance Training
Preparing for Exercise
What’s important
The Plan: Plan, act and reflect
Support
Share the health
Exercise – The Elements of Fitness
W05 Enjoying the journey
11 Sections
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1 Quiz
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Relevant Modules
How you know you need to enjoy yourself more
Concepts Covered
The Good News
Myth busting
How to Enjoy your Journey
Finding joy in food and fun ways to move
What’s Important
The Plan: Set goals, reflect and enjoy
Support
Share the health
Lifestyle – Enjoying the journey
W06 Smart Snacking
13 Sections
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1 Quiz
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Relevant Modules
Concepts we’ll cover
The Good News
Common Misconceptions
The Details: Why Snack?
The Details: What are your snacks?
The Details: When and how much?
What’s Important
The Plan: Whether and when to snack?
Eating Schedules
Smart Snacks
Support
Share the Health
F&Y – Smart Snacking
W06 Practising Mindfulness
11 Sections
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1 Quiz
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Relevant Modules
Concepts we’ll Cover
The Good News
Myth Busting
Why Meditate?
The benefits of meditation
The Plan: Practising mindfulness
Tracking your progress
What’s Important
Support
Share the Health
Mindset – Practising mindfulness
W07 Identifing & Managing Sabotage
13 Sections
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1 Quiz
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Relevant Modules
Concepts we’ll cover
The good news
Myth Busting
Are you being sabotaged by others
Why you shouldn’t listen
Are you sabotaging yourself
What’s important
The Plan: Perfectionism, self-sabotage and it’s solutions
The Plan: Avoidance, self-sabotage and it’s solutions
The plan: Strategies to combat sabotaging situations
Support
Share the health
Mindset – Identifying _ Managing Sabotage
W07 Know your portions
11 Sections
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1 Quiz
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Why learn about healthy portions
Relevant Modules
Myth busting
What is Portion Control and Distortion
Are your portions distorted
How to measure portion sizes
What’s important
The Plan: Kitchen scales and measuring utensils
The plan: Measuring portion sizes with hand
Support
Share the health
W07 – Food & You – Know Your Portions
W08 Measuring Your Fitness
14 Sections
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1 Quiz
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Why include fitness testing in your life?
Relevant modules
Myth busting
What does the research say
Principles of exercise
Aerobic Fitness
Beep Test
Muscular Endurance
Muscular strength and flexibility
S.M.A.R.T Goals
What’s important
The plan: Get into action
Support
Share the health
Exercise – Measuring Your Fitness_
W08 Establishing a healthy routine
10 Sections
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1 Quiz
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Relevant Modules
Concepts covered
Establishing a healthy routine
What’s important
The plan: Your daily healthy routine
The plan: Your morning and healthy eating routine
The plan: Your Exercise and Evening Routine
Worksheet
Support
Share the health
Lifestyle – Establishing a healthy routine
W09 Health Benefits of Fruits and Vegetables
13 Sections
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1 Quiz
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Why you need more fruits and vegetables
Relevant Modules
Myth Busting
Are Aussies getting enough fruits and vegetables?
How much is enough
Benefits of fruits and vegetables
Types of fruits and vegetables
Types of Legumes
What does eat the rainbow means
What’s important
The plan: Put your knowledge to action
Support
Share the health
Food & You – Health Benefits of Fruits and Vegetables
W09 The Importance of Support Groups
8 Sections
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1 Quiz
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Why do you need a support group?
Relevant Modules
Myth busting
Health Impact of social isolation
What’s important
The plan: Join a support group: Online or face-to-face support groups
Support
Share the health
Lifestyle – The Importance of Support Groups
W10 What’s Your Eating Style?
13 Sections
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1 Quiz
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Benefits
Relevant modules
Myth Busting
Identify Your Eating Style: Snacker or Picker
Identify Your Eating Style: Saver, skipper or compensator
Identify Your Eating Style: Guilty eater or bigger is better
What does a healthy eating style look like?
What’s important
The plan: Snacker or Picker
The Plan: The Saver, Skipper or Compensators
The Plan: Guilty Eater or Bigger is Better
Support
Share the health
Food & You – What_s Your Eating Style_
W10 How do you like to move
10 Sections
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1 Quiz
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Benefits
Relevant modules
Common misconceptions
Daily energy expenditure
Active couch potato or non-exerciser
Exercise and energy expenditure
What’s important
The plan: Tips to help you get moving
Support
Share the health
Exercise – How do you like to move_
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