Flight Plan

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Flight Plan

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Flight Plan

78 Lessons

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Flight Plan

DOMAIN - Nutrition

24 Lessons

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About The Nutrition Domain 🥑

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Eat Enough Protein

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Eat Enough Vegetables

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Eat Enough Fat

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Stay Hydrated

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Eat Enough Carbohydrates

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Track Intake

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Choose Better Proteins

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Eat The Rainbow

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Choose Better Carbohydrates

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Choose Better Fats

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Choose Better Beverages

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Eat Mostly Whole Foods

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Eat A Wide Range Of Foods

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Plan Your Meals

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Prep Your Meals

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Modify Your Food Environment

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Eat Regular Meals Not Snacks

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Record How You're Eating

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Test Diets

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Eat Slowly

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Eat Until Satisfied Not Stuffed Or 80 Percent

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Know Why You're Eating - Await Hunger

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Enjoy Eating

DOMAIN - Stress And Change Adaptation

32 Lessons

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DOMAIN - Stress And Change Adaptation 🌟

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Mind Body Scan

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Actively De-Stress

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Get Outside

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Vary Mental Tasks

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Do The Opposite

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Just Breathe

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Take A 5 Minute Action

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Make Time And Plan Ahead

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Create And Use Systems

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Zen Your Space

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Create Focus Filters

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Assess Your Time Use And Attention

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Notice And Name

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Break The Chain

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Tolerate Discomfort

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Seek Connection

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Have A Cruicial Conversation

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Know Your Why

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Goals Identities Values

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Use Purposeful Contemplation

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Go Big Get Transcendent

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Go Small Get Present

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Notice When You Flow

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Give Help And Care

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Re-Write Your Script

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Think On A Continuum

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Bright Spots

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Be Self Compassionate

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Effort Over Results

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Seek Out Challenges

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Embrace And Analyse Failure

DOMAIN - Sleep 😴

13 Lessons

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DOMAIN - Sleep

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Create And Use A Sleep Ritual

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Improve Sleep Environment

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Adjust To Your Natural Sleep Rhythm

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Align Nutrition For Sleep

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Set Sleep Targets And Bedtimes

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Build An Energising Morning Routine

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Prioritise Sleep

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Align Movement For Sleep

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Explore Sleep Beliefs And Identity

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Assess Your Sleep

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Get Back To Sleep

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Nap

DOMAIN - Movement 👟

9 Lessons

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DOMAIN - Movement

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Create And Maintain BAM

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Spend More Time Moving

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Support Your Movement Routine

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Focus On Form

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Familiarise Movement

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Actively Recover Well

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Play

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Be Still

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About the teacher

Nico Valla

I'll help you rediscover your fitness mojo, your strength, confidence, and performance with zero guesswork, even if life pulls you in all directions, you're exhausted and have no time or energy to start again... Again!