Ready to take ACTIONS?

Stuck in the cycle of “I know what to do, but I don’t do it”? It’s time for LEAF ACTIONS. This course builds the skills to overcome obstacles—especially the unhelpful advice of your own mind! Instead of battling with rigid rules or giving in to permissive excuses, ACT helps you stay engaged in doing what matters using mindful exercises when thoughts & emotions risk sabotaging your progress. Now’s the time for ACT-Inspired Ongoing Nutrition & Self-Care.

  • Learn mindful skills of sustainable change based on ACT (Acceptance & Commitment Therapy) principles & individualized nutrition strategies that fit you

  • Engage in coaching with a Certified Bariatric Educator & like minded peers in a supportive setting

  • Act flexibly with commitment - control what you can; accept what is beyond your control

  • Focus on a plan that fits you - you are unique and so too is your path to best weight and health

Our Next Cohort Begins May 21st

Enrolment Closes Sunday May 18th

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

What's Included

When you join LEAF ACTIONS you will get...

  • Weekly group coaching class via video call

  • Weekly video lessons in the course portal - learn where and when it's convenient

  • Monthly 1:1 Coaching calls

  • Access to the LEAF Actions course material 24/7 via leafwmc.academy & the course app

  • An individualized meal planning solution via web & app

  • Community chat support from your peers and your registered dietitian

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

    Your LEAF ACTIONS Passport & Zoom Link

    • Passport - Important Dates for your course progress

    • Links for Weekly Sessions & Laser Coaching

    • Link to LEAF ACTIONS Community
  • 3

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

    • Weight & Nutrition Basics - Our Starting Point

    • LEAF ACTIONS Workbook pages 6-12

    • 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 13-25

    • Record & Reflect - 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

    Phase 2 - Acknowledge Your Progress, Continue to Explore

    • Phase 2 Acknowledge your progress; continue to explore
  • 11

    7. Fuel the Journey: Balanced Nutrition

    • 7. Fuel the Journey: Balanced Nutrition

    • LEAF ACTIONS Workbook pages 67-73

    • LEAF ACTIONS Workbook Nutrition Appendix pages

    • Bonus Video: How Does Your Body Know You're Full?
  • 12

    8. Commitment to Routines: Activity & Rest

    • 8. Commit to Routines: Activity & Rest

    • LEAF ACTIONS Workbook Pages

    • Bonus - Resources on improving your sleep

  • 13

    9. Mindful Eating - Savour the Moment

    • 9. Mindful Eating: Savour the moment

    • LEAF ACTIONS Workbook pages 79-86
  • 14

    10. Flexible Planning - Choice Point In Action

    • 10. Flexible Planning - Choice Point In Action

    • LEAF ACTIONS Workbook pages 87-92 plus Nutrition navigator pages

    • Bonus: Passengers on the bus, Choose your own adventure
  • 15

    11. Pathfinding - Following the plan (Pattern Smashing)

    • 11. Pathfinding - Following the Plan (Pattern Smashing)

    • LEAF ACTIONS Workbook pages 93-102 plus Nutrition Navigator pages
  • 16

    12. Wrong Directions - Unhook from food & fitness myths

    • 12 Wrong Directions

    • Bonus Video: Thank You Mind with R. Harris

    • LEAF ACTIONS Workbook Pages 103-108

    • LEAF ACTIONS Workbook Nutrition Navigator Pages
  • 17

    Phase 3 - Furthering the Journey

    • Intro to Phase 3
  • 18

    13. How to A.C.E. Emotional Storms

    • 13. A.C.E Emotional Storms

    • LEAF ACTIONS Workbook Pages 109-116

    • LEAF ACTIONS Workbook Nutrition Navigator Pages - Gut Microbiome

    • Bonus Video: What are emotions and where do they come from?

    • Bonus Video: You are your microbes
  • 19

    14. Going with Gratitude - appreciating the journey

    • 14. Going with Gratitude

    • LEAF ACTIONS Workbook Pages 117-122
  • 20

    15. Emotional Currents - Pausing by the stream

    • 15. Pause by the stream: emotional currents

    • LEAF ACTIONS Workbook Pages 123-130
  • 21

    16. Travelling Companions - Compassion & Kindness

    • 16. Travelling with compassion & kindness

    • LEAF ACTIONS Workbook pages 131-138, plus Nutrition pg 178

    • Bonus: Dr Neff Talks for TedX - The space between self-esteem and self-compassion
  • 22

    17. Growth Mindset: Flexibility to Adapt

    • 17. Growth Mindset: Flexibility to Accept & Remain Committed

    • LEAF ACTIONS Workbook pages 139-146 plus Nutrition Navigator 197
  • 23

    18. Coping with stress - NUTS & RAIN

    • Coping with Stress: NUTS & RAIN

    • LEAF ACTIONS Workbook pages pages 147-153; Plus Nutrition Navigator

    • Bonus Video: 90:10 The Single Most Important Thing You Can Do For Your Stress
  • 24

    19. True to your path: Managing Social Influences

    • 19. True To Your Path: navigating social situations

    • LEAF ACTIONS Workbook Pages 154-161

    • Bonus Resources - Eating out
  • 25

    20. Moving Toward: 'Even if' Setbacks Happen

    • 20. Moving Toward: 'Even if' Setbacks Happen

    • LEAF ACTIONS WORKBOOK Pages 162-167
  • 26

    21. Navigating HARD Barriers: Open to change

    • 21. Navigating HARD Barriers: Open to change

    • LEAF ACTIONS Workbook Pages 168-174
  • 27

    22. Forward Vision - On going actions

    • 22 Forward Vision: Ongoing Actions
  • 28

    23. Sustaining Motivation - actions to foster confidence with compassion

    • 23. Sustaining Motivation

    • LEAF ACTIONS Workbook Pages 183-189

    • Bonus Video: Dr. Kristin Neff - The Three Components of Self-Compassion
  • 29

    24. Reflecting & Moving Forward

    • 24. Reflect, Celebrate & Move Forward

    • LEAF ACTIONS Workbook Pages 190-196
  • 30

    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
  • 31

    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
  • 32

    Appendix C - Nutrition Guides

    • Your Nutrition Prescription

    • Plate, Portion & Label Guide

    • Mix & Match Meal Ideas

    • Go To Meal Ideas

    • Balanced Eating

Curious?

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

Book a quick chat

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 can also log into the course community and post questions and connect with peers outside of class time. You also have 6 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 course includes 24 weeks of learning and support content. You will have access to the content upon enrolment and for just over 7 months.

  • 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 $1400 if paid in full at the time of enrolment.

  • Can I pay in instalments?

    Yes you can. You can choose to pay in 4 monthly instalments of $360 each. Choose the instalment option at check out and your credit card will be billed once monthly.

  • 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.

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