Back in Whack for Adults [BiW4Adults]
BiW4Adults is a holistic weight loss program that focuses on how the body functions as a whole rather than treating excess weight as a single problem. It recognizes that energy balance within the body is influenced by multiple interconnected systems rather than a single behavior.
Understand your body
Holistic weight loss considers how digestion, hormones, stress response, emotional health and daily habits work together and the role each plays in weight regulation. When these systems are out of whack, weight gain or weight loss resistance is often a symptom rather than the core problem.
Master your habits
Instead of relying on willpower or rigid guidelines, the holistic approach supports the mind and body while identifying and addressing the underlying factors that affect energy balance. The program provides habit change training, that provides you with tools and skills that make it easier for you to let go of old unhealthy habits and replace them with new healthy habits.
Achieve peak health
The main goal of the program is to help individuals live longer heathier happier lives. Helping individuals get their energy balance back in whack and achieve a healthy weight, is an important part of achieving this main goal.
Choose BiW4Adults Version of Workbook
BiW4Adults Paperback on Amazon.com
The BiW4Adults workbook is available on Amazon for $14.95. Many people prefer this option over downloading and printing the PDF workbook. Click on the link below to view the workbook on Amazon.com.
BiW4Adults PDF Workbook
Click on the link below to download and print the entire workbook to your computer or tablet. Next print the workbook and place it in a 3-ring binder. Please note that it is not practical to use the workbook in its PDF format as there are lots and lots of activities in the workbook that require writing and check making boxes.
Let's Get Started
During Let’s Get Started, you will find out how the the BiW4Adults program works. You will find out about the different program components which are included in BiW4Adults. You will learn about all the effective interactive health coaching methods that are utilized during the program. BiW4Adults is much more than just a weight loss program. Participants learn a multitude of important life skills. You will learn about what Peak Health is and how this program supports Peak Health. You will be given an opportunity to explore what you want achieve when you reach the top of Peak Health. Lastly, you will learn about body appreciation and why it is so important to develop and foster positive body appreciation. Self-talk is an important part of conveying body appreciation. Practicing positive self-talk supports positive body appreciation. LET'S GET STARTED WITH THE PROGRAM INTRODUCTION!!
Program Introduction (1)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 1st video in a series of 21 videos. Upon completing this video, you will: 1) Understand why BiW4Adults is called a HOLISTIC weight management program; 2) List the 5 different parts of the program; 3) Describe the purpose of each program part; 4) Understand how each action step builds on the previous action step(s); and 5) Learned what funky frases are and how to use them.
Peak Health (2)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 2nd video in a series of 21 videos. Upon completing this video, you will: 1) Define Peak Health; 2) List benefits of a body and mind in Peak Health; 3)Identify what you want for YOURSELF when you to reach the top of Peak Health.
Body Appreciation (3)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 3rd video in a series of 21 videos. Upon completing this video, you will: 1) Understand importance of body appreciation; 2) Increased awareness of self talk; 3) Added positive impowering words to your self-talk-vocabulary; 4) Learned how to practice the Body-Love-Hug.
Action Step One
Action Step One is simple but not necessarily easy to do. It involve getting rid of added sugars, high fructose corn syrup [HFCS], trans fats, and hydrogenated oils. Avoid foods with chemicals (toxins) listed in the ingredients and limit saturated animal fats.
Action Step One (4)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 4th video in a series of 21 videos. Upon completing this video, you will: 1) Understand how to eat cleaner; 2) Know foods to avoid during this step; 3) Learn steps to take to commit to cleaner eating; 4) Know how to practice the 3/12 meal pattern; 5) Understand benefits of breaking up sedentary time.
Nutrition Education for Step One (5)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 5th video in a series of 21 videos. Upon completing this video, you will: 1) Identify added sugars in foods; 2) Know which unhealthy fats to limit and what ones to avoid; 3) Know how to find added sugars and unhealthy fats on food labels; 40 Learn how to decrease fat in your diet; 5) Learn about importance of hydration and how to make better beverage choices; 6) Get ideas for healthy snacks; and 7) Know how to eat healthier when eating away from home.
Introduction to Body Biology Explained (6)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 6th video in a series of 21 videos. Upon completing this video, you will: 1) Learn about definitions of important words used throughout the Body Biology Explained section; 2) Understand factors that control internal energy balance; and 3) Learn about factors that contribute to energy imbalance.
Body Biology Explained for Step One (7)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 7th video in a series of 21 videos. Upon completing this video, you will: 1) Understand body biology behind action step 1; 2) Learned symptoms gut inflammation and its negative effects of on energy balance; 3) Understand what toxic buildup is and how it roadblocks weight loss; and 4) Introduced to Master Goals Sheet and Habit Tracker.
Power Tools for Step One (8)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 8th video in a series of 21 videos. Upon completing this video, you will have:1) Learned how to write successful health goals; 2) Begin using the simplest power tool; 3) Developed a personalized food craving management plan; and 4) Learned how to journal to support habit change.
Action Step Two
During Action Step 2 you will continue to eat cleaner plus you will focus on eating slow-release energy foods from the starch group. Another name for slow-release energy foods is moderate to low glycemic index foods. You will be cutting down on quick-release energy foods like grain products made with refined wheat and corn flours, white rice flour, and white rice.
Action Step Two (9)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 9th video in a series of 21 videos. Upon completing this video, you will: 1) Know how to calculate protein needs of your body; 2) Understand how protein helps you burn more than you store; 3) and Know how to practice meal sequencing.
Nutrition Education for Step Two (10)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 10th video in a series of 21 videos. Upon completing this video, you will: 1) Know why it is important to choose whole grains and how to differentiate between whole and refined grains; 2) Learned about different kinds of veggies; 3) Learned how to choose healthy meat and protein; 4) Know where to find carbs, fiber, protein on the food label; 5) Practice label reading for whole grains, veggies, protein and meat; and 6) Get ideas for quick healthy breakfasts.
Body Biology Explained for Step Two (11)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 11th video in a series of 21 videos. Upon completing this video, you will: 1) Understand the biology behind slow-release energy foods; 2) Understand how quick-release energy foods promote weight gain; 3) Learn how meal sequencing supports weight loss; 4) Learn what carb sensitivity is and actions to take to minimize negative effects of it; 5) Understand how stress can roadblock weight loss and actions that you can take to minimize effects of stress; 6) Learn about how quality of sleep impacts weight loss.
Physical Activity (12)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 19th video in a series of 21 videos. Upon completing this video, you will: 1) Learn about different types of physical activity and how each supports health and promotes weight loss; 2) Understand safety guidelines for starting an exercise program; and 3) Develop your own personalized exercise program.
Power Tools for Step Two (13)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 13th video in a series of 21 videos. Upon completing this video, you will: 1) Have learned how a positive focus supports habit change; 2) Be able to describe what a positive mindset is and how it promotes success; 3) Understand what a visualization is and how it supports successful habit change; and 4) Be able to practice an effective visualization.
Action Step Three
During Action Step 3 you will continue to eat cleaner, eat slow-release energy foods, eat to meet your body’s protein needs, continue practicing the 3/12MealPattern, meal sequencing, moving ever hour, and participating in some form of exercise. The main change during step 3 is that servings of carbohydrate foods will be restricted. You will be encouraged to eat a balanced diet with servings of starchy foods and fruits being restricted. Carbohydrate restriction is an effective method to help increase your body’s ability to more efficiently burn stored fat for energy.
Action Step Three (14)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 14th video in a series of 21 videos. Upon completing this video, you will: 1) Know which foods are the primary sources of carbs in the diet; 2) Understand servings sizes and number of servings for fruits and starches; 3) Know how to calculate your protein requirements; and 4) Understand how to follow the low carb nutrition plan.
Nutrition Education for Step Three (15)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 15th video in a series of 21 videos. Upon completing this video, you will: 1) Learn about how legumes are an important part of a healthy weight loss program; 2) Understand best type of fruit to eat when trying to lose weight; 3) Know how to pick the healthiest dairy products; 4) Learn about healthy fats and the roll they play in supporting good health; and 5) Get ideas to help you eat fewer calories.
Body Biology Explained for Step Three (16)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 16th video in a series of 21 videos. Upon completing this video, you will: 1) Learned a few more important nutrition words; 2) Understand how nutrition deficiencies worsen energy imbalance; and 3) Learned about specific nutrients that support energy balance and promote weight loss.
Power Tools for Step Three (17)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 17th video in a series of 21 videos. Upon completing this video, you will: 1) Learned how positive affirmations support habit change; 2) Written and practiced your own personal positive affirmations; 3) Learned that the control centers for 8 different body functions are contained within the limbic system; 4) Understand that the state of the limbic system can be affected, positively or negatively, by the conscious thoughts a person thinks; 5) Learned techniques to derail negative thinking; and 6) Understand how to change critical self-talk into positive empowering self-talk.
Action Step Four
The nutrition plan for Action Step 4 looks very similar to Action step 3. The main difference is that it contains more carbs. The nutrition plan for a healthy weight provides enough calories to maintain your ideal weight, but it will not be enough to maintain excess weight. If you still have a high BMI, this plan will produce weight loss, until you reach your ideal weight.
Action Step Four (18)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 18th video in a series of 21 videos. Upon completing this video, you will: 1) Understand when to transition from the low carb nutrition plan to the nutrition plan for a healthy weight; 2) Know how to add a few healthy carbs back into your diet after following the low carb nutrition plan; 3) Understand serving sizes and number of servings for starches, fruit, dairy, and fats; and 4) Understand what a nutrition plan for a healthy weight looks like.
Nutrition Education for Step Four (19)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 19th video in a series of 21 videos. Upon completing this video, you will: 1) Learned how to make a blueprint for a healthier kitchen; 2) Learned tips for shopping smart on a budget; 3) Understand how to build a healthy meal; and 4) Learned method for planning healthy menus.
Body Biology Bonus (20)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 20th video in a series of 21 videos. Upon completing this video, you will: 1) Identified symptoms of gluten sensitivity; 2) Understand actions you can take to lower high blood pressure; 3) Understand actions you can take to lower high cholesterol; 4) Learned about actions you can take to help heal fatty liver; and 5) Learned about actions you can take to decrease edema.
Power Tools for Step Four (21)
This video is part of the Back in Whack for Adults Program [BiW4Adults] - a holistic weight loss program that helps adults achieve a healthier weight for life. This is the 21st video in a series of 21 videos. Upon completing this video, you will: 1) Learned how to solve problems: 2) Understand how to get around path blockers; and 3) Learned tips to stay motivated for the long haul.