Module 6: Integration + Implementation
Understanding Sway Testing
Sway testing is an AMAZING way to see if your body is aligned
Always get a baseline first by asking a 100% yes question like “My name is Meggie” and see what way you sway. Then ask an 100% no question like “My name is George” and see if you sway the opposite way. Then you can ask things like:
Should I track macros to release stored fat?
Should I strength train 3 days a week?
Does my body want cottage cheese today?
You don’t need to go crazy and ask for everything but for more challenging decisions it can be a great tool.
Behavior Based Goals
Based off of what you have learned in this course, what are 2-3 goals you want to set for the next 5 weeks?
Goal: I want to lose 5 lbs
Behavior:
Track macros in My Fitness Pal
Walk every day
Strength Train 3 days a week
Goal: I want to fit in my size 30 jeans
Behavior:
Fast with my cycle 3 days a month
Eat 30g of protein at each meal + snack
Walk, bike or swim every day
Map Out the Month
This is where you take the knowledge from this course and INTEGRATE + IMPLEMENT
You now know:
how to work with your nervous system
how to reduce your stress + lower cortisol
how to release stored fat
how to eat for your body + reduce food fear
how to strength train for your body + with your cycle
how to train for vo2 max + lung capacity as you age
how to befriend your parts + use affirmations so they WORK
So this is the time to MOVE + IMPLEMENT to create a 100% individualized approach to what your body needs to reach the goals you have.
Decide how you want to release stored fat
Decide how often you want to (and can) strength train
Decide how to get your protein in and if there are ingredients you want to avoid/limit
Decide when to train for Vo2 Max (ideally 1 day a week or 3x a month)
Develop and deepen your awareness around your nervous system, stressors + parts that become activated (come back and do the tracking or awareness exercise as often as needed!)
Recognize patterns or self sabotaging behavior (I don’t have time, this is too complicated etc) and come back into the body and move through the tracking sheet