Program Guide

This page contains more detailed information on how the program works and discusses nourishment, goals & targets, consultations, program levels, how to collect points, how and what to track within food, movement, mind, & challenges, program status, did you knows, and additional information. 

 

Nourishment 

Nourishment is what we refer to as the method of tracking. Nourishment comes from food, movement, and positive mind activities. Nourishment must be collected from each category. 

Food

Food is tracked on a daily basis and there are nourishment targets to hit in 9 different categories. The 9 categories within food are: fruits, vegetables, whole grains, healthy fats, lean proteins, probiotics, extra, boost, and water. Examples of foods in each category are listed here. (Note: You will need to enter your password to access this page).

Movement

Movement is tracked on a weekly basis and 15 minutes of movement equates to one tracked session. There are 5 different categories of movement. These categories are move, strength, reach, play, and rest. Examples of movement activities in each category are listed here(Note: You will need to enter your password to access this page).

Mind

Mind is tracked on a weekly basis and 15 minutes of a positive mind activity equates to one tracked session. Unlike food and movement, there are not different categories within mind. Instead, you choose your favorite positive mind activities and track the number of 15 minute sessions you complete. Examples of positive mind activities are listed here(Note: You will need to enter your password to access this page).

 

Goals & Targets

What brought you to this program? Are you trying to lose weight? Gain weight? Lose fat? Build muscle? Improve digestion? Feel better?

Your overall goal is what you are working towards within this program. Targets are reached on a daily and weekly basis to help you work towards this goal. Targets are achieved in each category: Food, movement, and mind.

Your overall goal and customized targets are determined based on the answers to your initial questionnaire. You will receive a goals & targets sheet listing your overall goal and your daily and weekly nourishment targets.

 

Consultations 

Live video consultations are 50 minutes in duration. If for any reason you need to cancel a consultation, 48-hours notice is needed or all funds will be forfeited. If 48-hours notice is provided, a new consultation will be scheduled free of charge. Questionnaires are sent to participants and must be completed before consultations can be scheduled. 

 

Program Levels & Milestones

There are two main things that represent progress within the program: Program levels and milestones.

You will receive points as you track nourishment and move closer to hitting your customized targets (more on points is discussed in the next section). New levels are reached for every 20 points you collect. For example, if you’ve collected 20 points total, you have reached level 1. If you’ve collected 40 points total, you’ve reached level 2. This continues for every 20 points you collect.

Reaching a milestone means a large accomplishment has been achieved. There are several milestones embedded within the program, such as:

  • Reaching target food nourishment in one week

  • Reaching target movement nourishment for one week

  • Reaching target mind nourishment for one week

You will be alerted of any milestones you’ve achieved in your official status update sent on Tuesdays. As you continue hitting your targets and collecting points, you will reach higher levels within the program. Reaching higher levels signifies that you are on your way to reaching your overall goal!

 

Collecting Points

Points are collected from consultations, challenges, food, movement, and mind. These are collected based on your individual targets within the program. When you reach a target within a specific category, you will receive a point. Points are automatically reflected in the “WEEKLY STATUS” tab of your Google tracking sheets.

Collecting points within food occurs on a daily basis when you reach your target in specific food categories. For example, when you reach your target for fruits in one day, you will receive one point. When you reach your target for healthy fats in one day, you will receive one point. This works the same for every category of food.

Collecting points for movement occurs on a weekly basis. You will receive a point when the nourishment target within a specific category is reached. For example, if your weekly "strength" target is 2 and you reach this target in one week, you will receive a point. This works the same for every category of movement.

Collecting points for mind occurs on a weekly basis. You will receive a point when the nourishment target for mind is reached. For example, if your target for mind is 4 sessions and you complete 4 sessions in one week, you will receive a point.

You will receive 10 points after a consultation. This is automatically included and there is nothing additional you need to track. You will receive 1 point for each day you participate in a challenge. Certain challenges may be worth additional points, and those details will be included in the email for that specific challenge. More information on how to track challenges is listed in the next section.

 

Tracking

Nourishment is tracked in each category. Tracking for one week begins on Monday and ends on Sunday. The week you purchase your package is considered your "prep week". Even if you purchased a package in the middle of the week, these few days are used to prepare for the program. You will receive materials to get you started and set up for success.

You can begin tracking during your prep week to get a feel for the program if you'd like. However, your first official week in the program begins on your first full week (i.e. the week after you purchase a package).

All categories of nourishment should be tracked daily, but targets are reached at different times:

  • Food targets are achieved on a daily basis.

  • Movement targets are achieved on a weekly basis.

  • Mind targets are achieved on a weekly basis.

Tracking Foods

In order to simplify the tracking of food, a serving size guide is included. One serving can be determined simply by using your hands and eyes. Water is tracked by ounces. If an item falls under two different categories (i.e. kale: vegetable & extra) it should only be tracked once. You can choose which category you’d like to track this item under. 

Foods falling under multiple categories are highlighted within the examples booklet. Reviewing the examples booklet is helpful when determining which category foods should be tracked under. An optional food journal is included with your tracking sheets. It can be helpful to breakdown your meals when you are first starting the program and getting used to how to track.

For example, if your daily “fruits” target is “4” this means you are aiming to eat 4 servings of fruit each day. Each time you eat a serving of fruit, you update your tracking sheets. If on Monday you ate 2 servings of fruit with breakfast, you would place a “2” in the green box under “Daily Total”. If you also had 1 serving of fruit with lunch and 1 serving of fruit with a snack, your daily total for fruits would be “4”. This works the same for all of your food targets.

Tracking Movement

Fifteen minutes of movement counts as one session. For example, 15 minutes of basketball equals one session under “play”. Three different 5-minute walks in one day equal one session under “move”. One hour of walking in one day equals 4 sessions under “move”.

If you had a combination workout, split the duration between the two categories. For example, a 60-minute boot camp workout consisting of both move and strength exercises would be tracked as 2 sessions of “move” and 2 sessions of “strength”.

If an item falls under two different categories (i.e. yoga: movement-reach & mind) it should only be tracked once. You can choose which category you’d like to track this item under. 

Tracking Mind

Fifteen minutes of a mind activity equals one session. For example, 15 minutes of meditation equals one session. Thirty minutes of journaling equals 2 sessions.

If you did several different mind activities in one day, add the duration of all activities together and track the total number of sessions. For example, if you meditated for 10 minutes, wrote in your journal for 10 minutes, and drew in a coloring book for 10 minutes, you would track 2 sessions for that day.

If an item falls under two different categories (i.e. yoga: movement-reach & mind) it should only be tracked once. You can choose which category you’d like to track this item under. 

Tracking Challenges

Challenges are tracked on the bottom of your tracking sheet. You will receive 1 extra point per day (maximum) for participating in a challenge. For example, if the superfood of the month is spinach and you included spinach in your breakfast on Tuesday, you would place a “1” next to Tuesday (under the "challenge" column) and receive 1 extra point for that day.

You will not receive additional points for participating in a challenge multiple times in the same day. For example, if the superfood of the month is spinach and you included spinach in your breakfast AND lunch on Tuesday, you would place a “1” next to Tuesday (under the "challenge" column), and will only receive 1 extra point for that day. You can earn up to 7 bonus points per week for participating in challenges.

Challenges are the ONLY items that count towards two different categories. For example, if the superfood of the month is spinach and you included spinach in your breakfast on Tuesday, this would be tracked under "food- vegetables" OR "food- extra" AND "challenges - Tuesday". If you have any questions on how to track challenges (or tracking in general), please reach out to us.

 

Program Status

Tracking for each week concludes on Monday at 9:00AM PST. Any changes made after this time will not be considered. Every Monday, our team will evaluate and review your sheets.

Every Tuesday, you will receive a status sheet via your preferred method of contact breaking down your accomplishments. These include your number of collected points, any targets you hit, milestones you accomplished, or new program levels you reached. If tracking sheets are left blank by Monday at 9:00AM PST, your status sheet will not be sent.

We recommend taking a picture of yourself at the start of the program. This acts as a great reference and will help you see your progress. Take a picture at the end of each month and compare your photos. Want to share your progress? Send us your photos and you may be featured on our social media pages!

 

"Did You Know?"s

In addition to tracking materials and weekly status sheets, you will also gain access into our "Did You Know?" database. "Did you know" documents are concise, clear sheets listing relevant nutrition and health related information. These documents are for educational purposes and are put together by certified, trained professionals. All “Did You Know?” documents are available in our Members Only database with the use of your password.

 

Additional Information 

We strongly recommend that you contact your personal medical physician prior to beginning our program.

If a package was purchased and your physician states you are unable to participate in the program before you complete one or more of your initial questionnaires, 75% of fees will be returned to the purchaser with valid reasoning and proof stating why participation cannot occur.

If your physician states you are unable to participate in the program after you complete one or more of your questionnaires, but before you receive your goals & targets sheet, 50% of fees will be returned to the purchaser with valid reasoning and proof stating why participation cannot occur. 

If your physician states you are unable to participate in the program after you receive your goals & targets sheet, 10% of fees will be returned to the purchaser with valid reasoning and proof stating why participation cannot occur. 

If your physician states you are unable to participate in the program after you've received one or more program status sheets, no fees will be returned. Refunds are not offered for any reason other than valid medical reasons with proof from certified medical professionals as defined in the circumstances above. 

As stated in our Return Policy, if the questionnaire is not completed within 28 days of purchase, all funds will be forfeited and refunds are not available for any reason. A new package must be purchased in order to re-enter the program.

Questions?

Please reach out to us with any questions you have regarding the program. If you are ever confused as to what to track or how to track something specific, you can always contact us at info@morehn.com or (949) 287-3433.