Lifestyle Medicine 1-4

4 Units including Exercise, Nutrition, Sleep, Recovery & Thermal Therapies, and Working with chronic Conditions. Includes WHAT IS MENTAL FITNESS. 

What is Mental Fitness?       

Description       

Understand what Mental Fitness is and how the ‘Mental Fitness Continuum’ can help you have conversations with your clients around mental health. This unit includes an overview of the Mental Fitness Method and using the Mental Fitness Questionnaire.   

Modules            

• What is Mental Fitness & how do you explain it to your clients?
• The Mental Fitness Continuum
• Using this Course with other qualifications
• Learning Outcomes and Competencies

Learning Outcomes and Competencies

• Define Mental Fitness & explain it to clients
• Identify key differences between current Mental Health services and Mental Fitness
• Identify questions that may arise in Mental Fitness coaching
• Explain the role of a Mental Fitness Coach
• Explain the Mental Fitness Continuum to clients and how it will be used in sessions
• Identify professional boundaries and know when to refer
• Conduct a Mental Fitness assessment (Questionnaire) either on paper or online, yourself personally, and be able to explain its benefits to your clients

1. LIFESTYLE MEDICINE - MOVEMENT

Description       

Movement can take many forms, but in this Unit, you will learn the most effective types for improved Mental Fitness. You will learn the physiology of inactivity, the effects of Myokines on the body & brain, and how much exercise to do to improve mood.             

Modules            

• The Magic Pill
• Magical Myokines
• The best time to Exercise
• That which does not kill us...
• Living Long and Strong
• Performance v Longevity
• Movement Snacks
• Moving out of discomfort
• Exercise toolkit

Learning Outcomes and Competencies 

• List 5 reasons why exercise is beneficial for mental health
• Define Myokines and list 6 actions in the brain and body
• Name two important myokines
• Identify one factor that influences the release of myokines into the bloodstream
• Know where the ‘10,000 steps’ recommendation originated from and how many steps our bodies are designed to take a day
• List the limitations that measuring steps per day have
• List the current exercise guidelines
• Define MVPA
• Know the number of chronic diseases that exercise can be prescribed as therapy for
• Know the 3 elements that make-up the 3-sided triangle of exercise recommendations
• Know what percentage of reduction each level of fitness has on risk of dying
• Compare the risk of death that smoking and diabetes combined has compared to fitness
• Know why it is important to maintain muscle mass as we age
• Know the difference between performance & longevity in relation to exercise, and what the recommendations are
• Know what AF stands for and why it is important
• Define hormesis and list 3 types of hormetic stressors
• Know the percentage risks of sitting, and what duration of sitting
• Define & list 3 ‘primers’
• List the top benefit of a ‘movement snack’
• List the 3 zones & types of training that drive longevity & healthspan
• Define healthspan v’s lifespan
• Explain why exercise is important for mental health, beyond endorphins
• Have a conversation about exercise, inactivity, chronic disease and healthspan
• Have a conversation about why counting steps and walking may not be enough, within a client-centred coaching setting
• Brainstorm with clients about the different types of exercise and how they can create SMART goals that include each type
• Talk to the importance of moving from the lowest category of fitness to below-average, then to each of the higher categories
• Explain the difference between exercise performance and longevity

2. LIFESTYLE MEDICINE - GUT-BRAIN AXIS

Description

What does the science say about food & mood? Food & cognitive decline? Food & mental health? This Unit will take you through the latest studies to support the notion that ‘food is medicine’. Learn the ‘Low HI Rule’, the Gut-Brain-Microbiota Axis and a review of popular diets from a mental health perspective.

Modules

• What is healthy food?
• Brain Healthy Diets
• Ultra- Processed Foods (UPF)
• Fructose
• Vegetable and Seed Oils
• Joanna's cooking oil tips
• Omega-3 Fats
• Fasting 101
• Joanna's top 10 gut healthy foods

Learning Outcomes and Competencies

• List the key principle of a healthy diet
• List the 4 categories in the NOVA classification of foods
• List 6 examples of common UPF, and 2 examples of UPF that people may not be aware of
• List 4 reasons why UPF damage your health
• List the key finding of the SMILES trial
• List the key finding of UPF on depression.
• List the 8 categories that make up the Mediterranean diet
• List 5 benefits of eating a Mediterranean diet
• List 5 benefits of EVOO
• List two things EVOO can be combined with the increase its benefits
• List the 7 recommendations of the MIND Diet and why these are beneficial
• List the 7 damaging effects of Fructose on Mental Fitness and overall health
• List 7 examples of vegetable and seed oils
• List the reasons why vegetable and seed oils are toxic to our bodies
• List Joanna’s top 10 gut healthy foods
• List 5 examples of sources of Omega-3 fats
• Define Omega-3’s and know why they are essential for brain health
• Explain what and why a healthy diet is important for brain health
• Discuss different patterns of eating with your client
• Brainstorm which foods and food groups your client might include
• Communicate the dangers of UPF for brain and body health
• Communicate the dangers of vegetable and seed oils for brain and body health
• Explain the benefits of Omega-3 fats for brain health
• Explain the Gut-Brain Axis
• Explain the NOVA Classification of foods       

3. LIFESTYLE MEDICINE - SLEEP, RECOVERY & THERMAL THERAPIES

Description       

This is a big Unit covering many important topics, all supported by the latest research. You will learn the science of sleep, sleep & mental health research, hormetic stressors such as hot & cold therapy, and breathwork physiology. With many easy-to-implement strategies your clients will love, this is a fun and engaging Unit that will enhance your client’s mental fitness.             

Modules            

• The Science of Sleep
• Sleep hygiene
• Kids and screen time
• Benefits of Sauna use
• Cold water immersion challenge
• The benefits of cold showers
• The physiology of Breathing
• Box breathing etc

Learning Outcomes and Competencies

• List 5 benefits of sauna use
• List 4 benefits of cold showers/ ice baths and explain how it impacts mental health
• Define hormesis, and be able to explain it to a client
• List 4 types of hormesis that benefit mental health & mental fitness
• Define sleep hygiene and be able to communicate/ brainstorm a sleep hygiene practice with your client
• Define short sleep duration and list the risks associated with short sleep duration
• List and explain the benefits of sleep for health and mental fitness
• List 3 beneficial types of breathing.

4. LIFESTYLE MEDICINE - WORKING WITH CHRONIC CONDITIONS

Description       

Topics include mental health conditions & substance abuse (alcohol, drugs, tobacco), obesity, diabetes, cardiovascular disease, hypertension, metabolic syndrome, inflammatory conditions and cancer.               

Modules            

• Working with chronic conditions
• When & how to refer

Learning Outcomes and Competencies 

• List the top 5 leading causes of death in Australia
• Define chronic disease & its impact on mental fitness
• Identify the key driver(s) of chronic disease
• Define DALY & be able to explain it to clients
• Identify the percentage of Australians living with chronic disease
• List the 5 biggest risk factors of chronic disease
• List 3 essential tools coaches can employ for chronic disease management and prevention
• Be able to explain the impact chronic disease and lifestyle factors have on people’s mental fitness

 $1950.

Process-Based Therapies & Behaviour Change

2 Units including Process-Based Therapies (ACT - Acceptance and Commitment Therapy, Stoic Philosophy and Japanese Psychology) and the Neuroscience of Behaviour Change. Includes WHAT IS MENTAL FITNESS?

What is Mental Fitness?       

Description       

Understand what Mental Fitness is and how the ‘Mental Fitness Continuum’ can help you have conversations with your clients around mental health. This unit includes an overview of the Mental Fitness Method and using the Mental Fitness Questionnaire.   

Modules            

• What is Mental Fitness & how do you explain it to your clients?
• The Mental Fitness Continuum
• Using this Course with other qualifications
• Learning Outcomes and Competencies

Learning Outcomes and Competencies

• Define Mental Fitness & explain it to clients
• Identify key differences between current Mental Health services and Mental Fitness
• Identify questions that may arise in Mental Fitness coaching
• Explain the role of a Mental Fitness Coach
• Explain the Mental Fitness Continuum to clients and how it will be used in sessions
• Identify professional boundaries and know when to refer
• Conduct a Mental Fitness assessment (Questionnaire) either on paper or online, yourself personally, and be able to explain its benefits to your clients

Neuroscience of Behaviour Change

Description                                                                                             

Anchor your learning and your client’s Mental Fitness journey with their ‘why’. Learn the key fundamental theories of Behaviour Change, including the EASIER model of Behaviour Change backed by Neuroscience, common brain biases and see your toolkit of worksheets to use with clients. This Unit forms the basis of how you will coach your clients to take ACTION.                                       

Setting goals is easy but achieving them is hard. Complex behaviours require both motivational factors such as reward learning and self-relevance (the will) and cognitive factors such as executive function (the way), that contribute to goal attainment.  Most people have access to ‘the way’ – information – but fall short in the doing. This Unit will give you the tools to use with clients to facilitate lasting behaviour change.                                                                                          

Modules                                                                                                  

• EASIER Model of Behaviour Change                                           
• The Power of Purpose              
• The Power of Gratitude              
• Your Attention Flashlight                             
• Exercises for Attention
• Exercises for Action              
• Gremlin v Sage
• Behaviour Change Toolkit                             

Learning Outcomes and Competencies

• Know what the acronym EASIER stands for in the EASIER Model of Behaviour Change
• Know what skills need to be used at each part of the EASIER Model of Behaviour Change
• Know how gratitude & purpose affect the brain
• Know the two types of attention, and the benefits of each type
• Know the skills necessary to re-direct attention
• Know at least 5 exercises to re-direct attention
• Define the Gremlin & Sage, list their 3 theoretical backgrounds and know how it affects the brain & why you need to name them
• Know the psychological term for the technique that enhances courage
• Understand when & how to apply the EASIER Model of Behaviour change into your practice
• Know why & how to use different skills within each part of the EASIER Model of Behaviour Change
• Know how to help clients implement gratitude practices, ‘workshop’ purpose & attention exercises to help clients change their perspective
• Know when & how to use the Gremlin & Sage model
• Understand why it is important to use the tools in the Toolkit
• Be able to explain the relevance of these tools & models to your clients and how it affects their Mental Fitness

Process-Based Therapies          

Description       

This includes an introduction to ACT (Acceptance-Commitment Therapy) from a leading Professor in Positive Psychology. It is delivered via the DNA-V model, an evidence-based framework for helping your clients understand and manage their thoughts & emotions. Also included in this Unit is an introduction to Japanese Psychology and Stoic Philosophy, with associated practical exercises that have been used for thousands of years.   

Modules            

• DNA-V Introduction
• DNA-V Values as a compass
• DNA-V Advisor skills
• DNA-V Noticer Skills
• DNA-V Discoverer skills
• Stoicism, Stoic Philosophy
• Stoicism, Practical Applications of Stoicism
• Stoicism, 7 Stoic Exercises
• IKIGAI, Your reason to get up in the morning
• NAIKAN, a self-reflection exercise

Learning Outcomes and Competencies 

• Define DNA-V and it’s application to coaching
• List 4 features of the ‘Advisor’
• List 4 features of the ‘Noticer’
• List 4 features of the ‘Discoverer’
• Identify the ‘high-skill’ and ‘low-skill’ versions of each (DNA)
• Define Values & differentiate between a value and a goal
• Define success
• Define the opposite of control
• Identify the 2 types of ‘Noticer’
• List 8 things people can do to avoid their feelings
• Identify 2 steps to achieve self-compassion
• List the 3 steps to achievement
• List the 2 steps to mastery
• Define empathy & list the 2 types
• List 7 stoic practices & 2 key tools
• Define Eudaimonia & identify the 3 sides to the Eudaimonic triangle
• List 4 cardinal virtues
• List the 3 areas of Japanese Psychology
• List the 3 rules of Marita therapy
• Define acceptance
• Identify 2 types of attention
• List 2 exercises to practice the skill of attention
• List 2 exercises you can do for action
• Define IKIGAI
• Define Naikan
• Describe the power of the DNA-V model in practice: for coaching, and for helping improve people’s mental fitness
• Explain the ‘tug-of-war’ analogy
• Explain how practicing stoic exercises can improve mental fitness
• Describe how you can use stoicism in coaching
• Describe how you can use Japanese Psychology in coaching
• Using the 3 process-based therapies (DNA-V, Stoicism & Japanese Psychology), and the accompanying worksheets, be able to explain these frameworks and exercises to clients in the context of mental fitness health coaching.

$1090

Individual Units

Choose any of the 6 Units: Process-Based Therapies, Neuroscience of Behaviour Change, Lifestyle Medicine (LM) Exercise, LM Nutrition, LM Sleep, Recovery & Thermal Therapies, and LM Working with Chronic Conditions

$599 each