The goal is to create the foundation to lose weight and keep it off permanently. This means not doing extreme diets or exercise, but gradually creating opportunities for the body to tap into stored body fat without slowing the metabolism. To lose weight sustainably, you can estimate that you will lose an average of 1-2LB per week. Losing around 20 LB in your first three months on the program is not uncommon. From there you can continue to lose or practice maintaining for six more months or so until the habits are solidified, and you gain proficiency overcoming the mental or external obstacles that may have stopped you in the past (e.g. emotional eating, low motivation, limited time, etc.)

The plan is flexible as far as how you get your exercise and movement in. Ideally,we usually recommend working your way up to 2-3 strength training sessions per week. Adding some daily walks or a weekly cardio session or twoo will speed results. You can also do less training and more walking or other activities (e.g. fitness class, etc.) if you prefer, though that will take longer and require you to be more rigorous with nutrition. Just know that we're flexible and will work with you to find something you can enjoy and sustain.

Overall, with exercise, daily empowerment habits, tracking, and basic, batch-cooked meals, you can do the program in about 3-5 per week total. We're all about efficiency and flexibility and will show you how to fit it all in, without your health habits taking over your life.

The reason most programs fail people is because they mostly focus on diet and exercise. They may mention having the right mindset, but they don't guide you through doing the inner transformation work required to overcome things like low motivation, emotional eating, perfectionism, etc. The Nine Shifts is a mind-first method that tackles these challenges at a deep level, while also tackling external obstacles like limited time, high stress, travel, social events, giving you a holistic, 360-degree solution that designed to last long after you complete you program with us.

We LOVE working with folks who are on the road a lot. Deekron used to travel 70-80% of the time in his career as a management consultant. Through these experiences, as well as coaching many clients who travel a lot for work or personal reasons, we've incorporated many strategies to help you stay active and eat close to plan while on the road, without it disrupting your trip. Deekron even wrote about the challenges that travel poses to our health goals in his book!

Let's not get ahead of ourselves :^) Know that our nutrition strategy is built on flexibility and allowing you to have a wide variety of foods, as long as they are mostly whole foods. We did not dictate sticking to strict recipes or nutritional dogmans. You are free to eat many different foods, and can have cheat meals in moderation. Your nutrition plan will be built on an 80/20, where you eat clean 80% of the time and enjoy whatever you want the remaining 20. We want to make it sustainable and mostly enjoyable for you. We never recommend extreme dieting. Our clients have found our nutrition strategy very reasonable but also effective.