LEAF ACTIONS: Foundations

Brief Exploration of powerful change skills! This is a 6-week guided program that introduces you to a flexible, mindset-first approach to weight management. Rooted in Acceptance & Commitment Training (ACT), this course helps you develop habits aligned with your values—not perfection. Through weekly coaching, self-paced lessons, and practical tools, you’ll learn how to respond differently to setbacks, unhook from unhelpful thoughts, and take small, sustainable steps toward feeling better in your body and your life. This is your invitation to try something different—no all-or-nothing thinking, no rigid rules—just real, lasting change that starts with what matters most to you. When you join LEAF ACTIONS Foundations you will get...

  • 6 self-paced learning modules

  • 6 weekly facilitated Zoom group coaching sessions

  • 6 weeks access to the LEAF meal planning app

  • 2 individual focused coaching calls

  • Actionable tools rooted in Acceptance & Commitment Training for Behaviour Change

  • Option to upgrade to the full course to continue the journey

Our Next Cohort Begins July 2nd

Enrolment Closes Sunday June30th

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Book a video call: Ensure ACTIONS is right for you & secure your spot

Meet Danielle, your coach

Your Weekly Modules

A Journey of Progress

  • 1

    Welcome to LEAF ACTIONS!

    • A message from your instructor

    • How to navigate the Course portal and App

    • LEAF ACTIONS Workbook Intro (pages 1-5)
  • 2

    LEAF ACTIONS Support for Success - Zoom Group & Coaching Links

    • Passport - Important Dates for your course progress

    • Links for Weekly Sessions & Laser Coaching
  • 3

    Pre-course: Weight & Nutrition Basics - A Starting Point

    • Weight & Nutrition Basics - Our Starting Point

    • LEAF ACTIONS Workbook pages 6-12

    • Record & Reflect - Tools use

    • Estimate your energy for weight loss - body weight planner

    • Bonus video: The Gatekeeper, go getter and the sleepy executive

    • Bonus Video - Healthy Eating 101, Dr Mike Evans (~15 min)
  • 4

    1. A New Path - This Way For Change

    • 1 A New Path - This Way For Change

    • LEAF ACTIONS Workbook Pages

    • Record & Reflect - Reminder of Tools use

    • Bonus Video: The Choice Point

  • 5

    2. Your Compass - Values to Motivate

    • 2 Your Compass: Values

    • LEAF ACTIONS Workbook pg 26-35

    • Bonus Video: The Values Focused vs The Goal Focused Life
  • 6

    3: Push, Pull or Drop the Struggle?

    • 3. Push, Pull or Drop the Struggle

    • LEAF ACTIONS Workbook pg 36-43

    • Bonus Video: The Evolution of the Human Mind
  • 7

    4. Take Notice - Awareness on the journey

    • 4 Take Notice: Awareness of the journey

    • LEAF ACTIONS Workbook pages 44-50
  • 8

    5. Goals: Target what matters

    • 5. Goals: Target what matters

    • LEAF ACTIONS Workbook pages 51-58
  • 9

    6. Riding the craving waves

    • 6. Riding the craving waves

    • LEAF ACTIONS Workbook pages 59-66

    • LEAF ACTIONS Workbook Nutrition Appendix pages
  • 10

    APPENDIX A: Recording Tools

    • Weekly Review - Check In & Report Progress

    • LEAF ACTIONS Weekly Notes

    • Daily Plan Worksheet

    • Choices Nutrition Tracker

    • Triflex Guide & Worksheet

    • Choice Point - digitally fillable worksheet

    • Habit Bullseye

    • Weight Expectations : 5 to 10% - worksheet

    • Chart your weight journey - worksheet

    • Nurture vs Nourish
  • 11

    APPENDIX B: Guided Mindfulness Exercises

    • Guided Mindfulness Exercises

    • Pushing Away Paper - Open up, Drop the struggle

    • There go your thoughts - Be Present, Engage Your Noticing Self

    • Urge Surfing - guide and audio exercise Present Moment Awareness

    • Pickle, Pickle, Pickle - Open up, Defusion exercise

    • Observing Thoughts Present Moment Awareness

    • Drop-Anchor-Audio-Exercise 40 sec

    • Drop-Anchor-Audio-Exercise-2min Present Moment Awareness

    • Drop-Anchor-Audio-Exercise 8 min

    • Floating Leaves On A Moving Stream - Defusion/Step Back & Observe

    • The Sky & Weather

    • Pressure Object - A mindful 'open up' expansion exercise

    • Watching the mind train - Defusion/Step Back & Observe

    • The Dandelion Present Moment Awareness

    • Motivating with kind hands exercise - Present Moment Awareness, Compassion building

    • Kind Hands Mindfulness - no intro
  • 12

    Appendix C - Nutrition Guides

    • Your Nutrition Prescription

    • Plate, Portion & Label Guide

    • Mix & Match Meal Ideas

    • Go To Meal Ideas

    • Balanced Eating

Ready to take the first step on the path to sustainable change?

Join LEAF ACTIONS: Foundations Click here: build skills to stay true to your goals. Get support, get started, see the difference it makes!

FAQ

  • How does it work?

    LEAF ACTIONS is an online course in behaviour change for weight management with both group and individual support. It uses an ACT (acceptance and commitment) approach to behaviour change. The aim is to help you: 1) identify barriers to change including thoughts, attitudes and beliefs that keep you stuck repeating unhelpful habits and 2) help you develop new responses to these barriers so you can take effective action, build healthful habits and stay on track moving towards improved weight, health and your overall goals. This is an online course with: live weekly group support (Zoom video meetings), weekly self study content via the LEAF ACTIONS course portal & monthly individual coaching.

  • When & where are the live lessons?

    Live sessions will be held once weekly via Zoom over the lunch hour on Wednesdays. Grab your lunch, log in and settle in for 45 minutes of mindful skill building - lasting change is about 'skill power' NOT willpower. This is a virtual course with live group & video components. You will need a computer, laptop, tablet or smart phone with internet access, a camera and a microphone to allow you to fully participate.

  • What if I can't make the live lesson?

    Video content is recorded & available as part of your LEAF ACTIONS course material here on leafwmc.academy. You have 24-7 access to your course material that includes text, video, downloadable content and more. You also have 2 one to one focused coaching session over the course which you can schedule when you need them. If you can't attend one week, book a coaching session for support.

  • How long do I have access to the course?

    The foundations course includes 6 weeks of learning and support content. You will have access to the content upon enrolment and for 90 days.

  • What if I have other questions?

    You can book a 1:1 laser coaching session monthly with your instructor for help & support. You can also message your course instructor with your questions. Messages are monitored M-F during regular business hours.

  • What is the cost of the course?

    The course is $445 paid in full at the time of enrolment.

  • How many people are in the groups?

    We think small groups work best so we limit groups number. This way you can have the attention you deserve and benefit from the support of a group of peers you can get to know.

  • What if I have more questions?

    Happy to answer! You can submit your questions to [email protected]. We will respond to your question typically within 48 business hours M-F with the exception of holidays.

Curious?

This is not another diet plan. Let's chat about your goals and determine if LEAF ACTIONS is right for you.

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