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LIFTOFF TO LOWERING CHOLESTEROL

WHAT'S INVOLVED?

Behavior change is hard and this 5-week challenge is intended to provide a simple, slow, & non-overwhelming approach to: 

  • preparing familiar food in new ways

  • trying new foods 

  • building up your recipe portfolio 

  • building healthy, daily, habits 

  • a focus on adding in versus minimizing or eliminating 

Salad with Crispy Onions
Woman Preparing Food

WHO IS THIS PROGRAM FOR?

  • This program is for those who are overwhelmed by everything going on in life but know something has to change. 

 

  • This program is for those who have been there - done that, & know that the all-or-nothing approach isn't going to work for them. 

 

  • This program is for those that may not love to cook but recognize there is value in adding more options to their daily line-up. 

 

  • This program is for those who have a lot on their plate & therefore, need to make lifestyle changes at a slower, incremental pace. 

 

  • This program is for those who see the long-term benefit of prioritizing habit-building over experiencing results quickly. 

BREAKING DOWN BEHAVIOR CHANGE!
There are three components to behavior change:  WHAT - WHY - HOW

WHAT: WHAT DO YOU WANT TO ACCOMPLISH, ACHIEVE OR DO?
 

These are measurable, with objective metrics. The key here is that there are numbers involved & it's best that there is a timeframe associated with it as well.  Also important to note is that the WHAT is not subjective. You may want to sleep better, but there needs to be more definition around that goal. Sleep 7 or 8 hours each night, form a consistent sleep routine by going to bed at 10 pm & waking up at 6 am, and turning off your phone/electronics 1 hour before bed, these are ways to appropriately define WHAT you are trying to achieve when introducing an intervention. 
 

  • Examples: lower medications by 50%, reduce blood pressure (or cholesterol, or any other labs) to normal, lose 5 pounds, or have enough energy to walk 1 mile. (Don't forget to set a timeline). 

  • NOT Examples: feel better, eat a healthy diet, sleep better. (These are subjective
    & too general). 

Avocado Sandwich
Woman Preparing Food

WHY: WHY DO YOU WANT TO REACH YOUR GOALS?

Most people struggle to answer this question! The key to answering this question appropriately is to tie the answer to your REASON FOR BEING. Simply put, what is the "why" that makes you cry? Those that take the time to put pen to paper (or fingers to keyboard) & write out their "why" are much more likely to stay the course with sustainable behavior change. 
 

When it's late &  we're tired & hungry & we haven't planned anything. THAT'S when we need to remember our WHY. 


When our schedule shifted, the kids surprised us with a project that's due tomorrow, & your boss asked you to work overtime. That's when we need to remember our WHY.
 

Here are some questions to help you define your why. 
 

  • If you make lifestyle changes & achieve/reach your goals: 

  • How would your life be better?

  • How would your life be different? 

  • What will you be able to do that you can't do now? 

  • How might your family & inner circle benefit? 

  • What would the 90-year-old version of yourself have to say?  
     

  • If you don't make lifestyle changes & are unable to achieve/reach your goals: 

  • How will it negatively affect your life in the next 12 months?

  • How will it negatively affect your life in the long term?  

  • How would your family or inner circle be affected? 

    Examples: 

  • My work is fulfilling & I have many years left in me. I don't want to be hindered from helping people within my calling/vocation of choice. 

  • I'm missing out on my children's/grandchildren's activities & life more than I care to. I want to be a present parent/grandparent & be a role model to them. 

  • I dreamed of travelling with my spouse/family when I retire & want to follow through. 

    NOT Examples: 

  • I want to fit into [fill in blank clothes]. (Ultimately, not meaningful enough). 

  • I will be happier.  (Too general - answer WHY you will be happier). 

    While our WHY is unique & personal, there are examples that have historically proved to be ineffective motivators. The most common example would be someone who wants to lose weight so they can fit into clothes from the past. This may be an important goal for you but ask yourself WHY? What will magically be better or improved in your life once that happens? What does that allow you to do? What will change? Take that deep dive. 

    NOTE: There is a "Why That Makes You Cry" form attached to this module. The module will not show completed until the form is filled out & submitted. 

HOW: HOW WILL YOU MAKE THE CHANGES THAT WILL LEAD TO YOU ACHIEVING YOUR GOALS?

There are many ways to make behavior changes & various strategies will work better for one person over another. The all-or-nothing approach associated with many "immersion" programs can be effective for short-term gains. It may even spark routines that stick long-term. However, most people have a lot going on in life & find it tough to hit pause on the day-to-day responsibilities that simply can't go away. Juggling so many balls in the air makes it very difficult to learn a new skill well or build consistent, sustainable daily routines. 


This 5-week challenge was created to move the needle on improving health while respecting the need to be easy, simple, & non-overwhelming. While participants have mentioned seeing benefits such as less bloating, feeling lighter, & some weight loss, their main feedback is that the program is practical, approachable, & appropriate for their busy work-school-life balance. They also mention loving the incremental approach to trying new recipes & foods. 

Avocado Sandwich

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