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SUMMARY OF CONTENT RULES:

Please note that you can use your program content almost anywhere
that you normally publish and sell content, including editing it and
adding your name or brand.

However you can NOT give anyone the Private Label Rights (PLR),
Resell Rights, or Master Resell Rights. In other words, you can NOT
give other people the ability to edit or alter the content. The
exception is any worksheets or forms that your clients need to use to
complete activities.

When you are selling any of the programs, please do not price them
any lower than $7 for a short program or $37 for a longer coaching
program. If you sell your products for too little, it makes your content
look like it isn’t worth much. That defeats the purpose of your
business and devalues the content for everyone else too. Also, if you
give your larger products away for free, without even asking for an
email address, people will never want to actually buy anything.

HOW TO USE YOUR PROGRAM CONTENT

All of the programs are designed for you to copy and paste the
information from the PDF into a more suitable platform for delivery.
NOTE: It is not recommended to simply send this file to clients.

Depending on your own needs, here are a few ways you can use the
program you purchased. You aren’t limited to just one, so look at
ways to use and reuse your content several times.
READ ME!
Thanks for downloading this habit based coaching program from justcoach.io!

Add the program content to coaching software, like justcoach.io, so that you can
deliver the daily lessons in a drip feed fashion and record client adherence. (this is
the most effective way for delivering habit based coaching programs).

Create an email autoresponder series using a service like MailChimp and using each
daily lesson for your emails. You can then assign clients to an individual
autoresponder sequence and drip feed the daily content to them via email. You could
also use this as a free opt-in for building your email list, a bonus to include with
other paid products, or as a paid product on its own.

Create a private social media group and invite program participants. Post the daily
lessons into the group and encourage group feedback and interaction.

Use the key points from the programs to create a slide presentation. Then deliver
the presentation to clients for added value, or to prospects who may purchase the
program.

Expand the content of the program to create a longer training series or ebook. You
can reorganize it, add more sections of your own or from other content, add images
and screenshots, and create your own graphics and sales pages by hiring someone
on Fiverr.com.

Use key points from any daily lesson to create infographics. Just go to fiverr.com
and look for people that will create infographics for you.

Rewrite portions of the content, combine it with other articles on similar topics,
and schedule them all as posts on your blog to drip-feed over a period of time.

Use the content as the start of an email sales funnel to attract new coaching or
offline clients, or to presell other products.

Use the content to create an offline seminar or classroom-based training program.

THE EAT YOUR
GREENS PROGRAM
Vitamins and minerals are vital for life and must be obtained from the
diet. Although we get these nutrients from most of the foods we eat, fruit
and vegetables contain the most. This 2-week habit coaching program
encourages you to eat fresh vegetables with every meal.
DAY 0 - INTRODUCTION OF HABIT (SUNDAY )

Habit Challenge: Eat fresh vegetables with every meal

For the next two weeks, I challenge you to eat fresh vegetables with every
meal.

By eating a wide variety of fruit and vegetables, you’ll get a ton of

micronutrients, also known as vitamins and minerals.

These are potent, indispensable compounds that make your body work
properly. They boost our health and vitality while promoting growth,
reproduction and energy.

Just as ‘macro’ was given to the term to suggest the majority, ‘micro’ is
given to this set of nutrients to suggest a much lower quantity.

The more handfuls of spinach, sides of carrots or pieces of fruit you eat
daily, the more effectively you are improving your body. By simply eating
fresh fruit and vegetables, you get heaps of calcium for your bones, iron for
your blood and vitamin C for your immune system.

You do this by adding nutrient-dense leafy greens, seasonal vegetables,

fruit and berries to your plate at every meal. It will make you feel sharper,
stronger and more capable than ever.

How can I personalise this habit?

Choose which sources of fruit and vegetables you would like to eat, and in
what quantities. If you never have fruit or vegetables with meals, then start
with a small portion each meal. If you’re used to eating a lot of fruit and
veg, then focus on increasing your consistency to eating the recommended
portion sizes each meal.

How can I make this habit easy?

The first step is to scale the habit to something you are 90-100% confident
you can do for 6 days of the week. Have one day off per week from
completing the habit.

05 The Eat Your Greens Program

What can I piggyback off of?
It’s likely the existing trigger to eat something will be the cue for this habit.
It could also be linked to meal preparation if you like to bulk cook for days
ahead. Just pick a pre-existing habit to use as your reminder.

TO DO: Create your personal version of the habit to commit to this

challenge!

Here’s a template:
I am 90-100% confident that I will [insert habit] for 6 days a week after I
[insert what you’re going to piggyback off of].

Here’s an example:
I am 90-100% confident that I will eat fresh vegetables with every meal for
6 days a week after I decide to eat/cook.

P.S. Don’t worry about making this perfect. We’ll help you adjust.

DAY 1 – START OF HABIT RE VIEW (MONDAY )

How was Day 1? Did you complete a personalised version of the habit?

Today, after completing your habit for the first time, I want you to answer
these two questions:

1. What did I do well today?

2. What did I learn today?

These questions are so important that I want you to reflect on them every
day.

The truth is, the most overlooked factor in building new habits is bridging
the gap between what you want to do and the behaviour that you’re trying
to make automatic.

06 The Eat Your Greens Program

You’ve got to close the loop between your intention and your behaviour, and
it’s as simple as answering these two questions.

So here they are for you again:

1. What did I do well today?

2. What did I learn today?

DAY 2 – DAILY LESSON TO REINFORCE HABIT AND

ACCOUNTABILIT Y (TUESDAY )
Vitamins and minerals (also known as micronutrients) are vital for life.

Most vitamins and minerals are classified as essential, as the body cannot
synthesise them so they must be obtained from the diet.

Although we get these nutrients from most of the foods we eat, some foods
have more vitamins and minerals than others. Most of the time, these
micronutrients are found within the macronutrients (protein, fat, carbs) we
eat, as they are important in the metabolism of those macronutrients.

There are two classifications of vitamins: water-soluble and fat-soluble.

There are a number of key characteristics that separate the water-soluble

and fat-soluble vitamins, but the clues are in the name. Water-soluble
vitamins are broken down in water and excreted easily if required. The
possibility of toxicity is low as a result.

With the fat-soluble vitamins, excess tends to be stored in fat storage sites
and there is therefore higher risk of toxicity. Deficiency symptoms are
much slower to develop with fat-soluble vitamins than water soluble ones.

Thankfully, the minerals aren’t so complicated, and they are simply

classified as inorganic substances (this means they aren’t alive).

07 The Eat Your Greens Program

Let’s summarise three important facts:
5 Micronutrients are all natural compounds found in food
5 They are essential nutrients to the body for important functions
such as growth, repair, protection and reproduction
5 Deficiency can occur when micronutrient consumption is reduced or
limited

Scientists have investigated the possibility that large doses of certain

vitamins and minerals will help stave off chronic diseases such as cancer
and heart disease. This work is leading to exciting findings and future
recommendations.

Here’s what we are currently sure of: with a deficiency of micronutrients,

athletic performance and general health markers are reduced.

So, mind your micros!

DAY 3 – DAILY LESSON TO REINFORCE HABIT AND

ACCOUNTABILIT Y (WEDNESDAY )
When people say they haven’t had the time to focus on the habit change,
what they really mean is either:

1. don’t have the bandwidth

2. haven’t made it a priority

One of the best ways of dealing with this is to make the habit as small as
possible, so it’s hard to say ‘no’ to the habit. Cut the habit down to one or
two minutes, and you can’t say you don’t have the time.

Note that this solution helps overcome a number of habit obstacles: not
having enough time, not enough energy, being overwhelmed or afraid of
change – which is why small changes are so incredibly important for over
coming obstacles.

08 The Eat Your Greens Program

But if the problem is one of priority, then I suggest taking a short break
from your habit and making a greater commitment when you are ready. Or,
don’t take a break, but instead learn to make your habit change a priority at
all times.

DAY 4 – WEEK END WIN (THURSDAY )

It can be difficult to stay consistent with a habit if you have a lot going on in
your life, or if you take a break from your normal routine.

The perfect example of this is the weekend. So let’s set you up to win this
weekend.

How? By doing an easy version of your habit for the weekend.

This should be so easy that it should require as much energy as brushing

your teeth.

Today, I want you to plan how you’ll eat fresh vegetables with every meal
this weekend.

DAY 5 – DAILY LESSON TO REINFORCE HABIT AND

ACCOUNTABILIT Y (FRIDAY )
I know what question is currently on the tip of your tongue, so let me
answer it.

“Should you supplement with a multi?”

Micronutrients are essential components of our diet. The body cannot make
any of the micronutrients (except vitamin D, from sunlight) so we need to
intake an adequate amount from food, or supplement if required.

09 The Eat Your Greens Program

There isn’t a lot of research to show that increasing daily dosages of
micronutrients above the Recommend Daily Allowance levels significantly
improves health or athletic ability.

So supplementation isn’t essential.

But there is evidence to suggest that supplemental vitamin C and E, acting

as strong antioxidants, may enhance recovery after exercise by reducing
oxidative stress. And those with low iron levels, particularly menstruating
females, could benefit from an iron supplement.

Ideally, by eating a well-balanced and complete diet, we should receive all

the micronutrients in sufficient amounts, but this is not always the case.

If you do find your diet lacking in fruit and vegetables, you may suffer from
deficiencies. Those who follow a low calorie intake for significant time
periods may not get sufficient micronutrients from their diet. In these
cases, supplementation can ensure no deficiencies are present.

Overall, a multi vitamin and mineral supplement can be important for

those who are not meeting recommended daily intakes. More recently,
greens powders have been popularised to help us get more micronutrients
into the diet. Either is a good option.

Keep up the great work and enjoy your weekend!

DAY 6 – NO DAILY LESSON (SATURDAY )

010 The Eat Your Greens Program

DAY 7 – WEEK LY GROUP RE VIEW (SUNDAY )
When you’re done doing the habit today, take a minute to reflect on the past
week or so of doing the habit.

5 What has it actually been like, as opposed to the fantasy you had
about it before you started?
5 What have you learned?
5 What do you appreciate?
5 What obstacles have come up, and are there ways to overcome them
for next week?

Consider writing a short journal entry about these reflections, to solidify

your learning. Treat habit formation as a learning process, as a way to learn
about yourself, your mind, mindfulness, resistance and more.

DAY 8 – ADJUSTMENT OF HABIT (MONDAY )

If all went well last week, and you didn’t struggle or skip the habit for more
than a day, I recommend that you lengthen the habit this week. If you’ve
struggled, keep it the same as last week or make it even easier.

For example, if you’ve just been eating a very small amount of vegetables
with each meal, then try increasing the amount this week.

Or if you’ve struggled with eating vegetables at a certain meal, put extra

focus this week on getting it right.

Never make too big an adjustment so that it becomes too difficult.

This slow change process of expanding the habit a little at a time helps
overcome the resistance of the mind to change and discomfort.

Each step isn’t difficult, so your mind doesn’t rebel much. Gradually the
habit becomes your new normal and you can expand a bit more, pushing
your comfort zone a little at a time.

011 The Eat Your Greens Program

DAY 9 - DAILY LESSON TO REINFORCE HABIT AND
ACCOUNTABILIT Y (TUESDAY )
Today I want to introduce you to a collection of nutrients that you might
not have heard of before: -

Phytonutrients, also known as phytochemicals.

The phytonutrients are a class of substances found in plant foods. They’re

not essential nutrients yet appear to help promote health and reduce risk of
cancer, heart disease and other conditions.
Phytonutrients are responsible for providing plants their colours (the red of
tomatoes, for example) and distinctive aromas (such as garlic). They occur
naturally and protect plants from environmental factors such as sunlight
and insects.

Humans too can benefit from eating the phytochemicals in fruits,

vegetables, legumes, whole grains, herbs and seeds.

As they do not provide energy or building blocks to the body, they are
not classified as essential nutrients, but they still play a key role by
serving as powerful antioxidants that can help reduce blood pressure and
cholesterol, prevent cataracts, minimise menopause symptoms and reduce
osteoporosis.

There are thousands of known phytochemicals, yet most foods only contain
a small number of these and even fewer contain them in high doses.

Have I got you excited for these yet?

Awesome, then you’ll be pleased to hear that getting some more of these
into your diet isn’t going to be difficult while following this current habit...

A well-balanced diet based on whole foods, with ample amounts of fruit,

vegetables, legumes, whole grains, herbs and seeds should provide the body
with plenty of phytochemicals. Enjoy!

12 The Eat Your Greens Program

DAY 10 - DAILY LESSON TO REINFORCE HABIT AND
ACCOUNTABILIT Y (WEDNESDAY )
Often we have a belief of how the habit will go, how it will much it will
change our bodies or health. This can cause disappointment, frustration,
and discouragement when things don’t go as we’d hoped.

A good practice is to not attach to the outcome. Have a good intention for
the habit, but don’t worry too much about how it will turn out, because you
cant control that.

As you do the habit, be mindful of your attachment to outcomes of this

habit, and see if you can focus instead on the intention, on the effort, on
enjoying the process.

DAY 11 – WEEK END WIN (THURSDAY )

The truth is, the path to changing your habits and the gradual changing of
your body and health won’t be straight, ordered and neat. It will be messy,
littered with failed habits, with constant stops and restarts.

But if you can accept this and prepare for this, then the process can be a lot
easier.

So let’s set you up to win this weekend and achieve your habit with ease.

Today, think about your super easy, almost effortless version of the habit
for the weekend.

How and when will you do the habit this weekend?

13 The Eat Your Greens Program

DAY 12 - DAILY LESSON TO REINFORCE HABIT AND
ACCOUNTABILIT Y (FRIDAY )
We’re almost at the end of the ‘Eat vegetables with every meal’ habit
challenge.

As you prepare to move onto the next habit challenge, you’ll want to put
this current habit into ‘habit maintenance mode.’

This is a way of continuing it with less of a focus.

By now, the habit should start to become more automatic if you’ve been at
least a little consistent. You don’t need reminders to start the habit, and it’s
feeling a bit easier, more part of your ‘normal.’

So as you begin to move your focus to the next habit challenge, all you want
to do is not forget about this habit. You don’t need to keep track of it every
day, as long as things are going well.

But every few days, pause and reflect on this habit and check in to see that
everything is still going well. Maybe once a week, use one of our Sunday
reflection sessions to assess whether you have any obstacles around this
habit, need to make adjustments, learned anything new.

After a while, you need to reflect on the habit less often, as it becomes
ingrained in your life.

Stay focused this weekend and remember to have some fun in the process!

DAY 13 – NO DAILY LESSON (SATURDAY )

14 The Eat Your Greens Program

DAY 14 – END OF HABIT RE VIEW (SUNDAY )
Over the last two weeks you’ve completed the ‘Eat fresh vegetables with
every meal’ habit challenge – nice work!

Today, take a minute after practicing your habit to reflect again on the past
week of doing the habit.

5 What has the habit been like and how have you done?
5 What have you learned?
5 What parts or how much of this habit will you continue to do?

Consider writing a short journal entry about these reflections, to solidify

your learning. Treat habit formation as a learning process, as a way to learn
about yourself, your mind, mindfulness, resistance and more.

Tomorrow, we’ll be starting our next habit challenge.

15 The Eat Your Greens Program