TTCE Core Action Steps | Gabriel Method

Get Sleep (get checked for Sleep Apnea if required)

Coaching Tips

– For more detail see Cheat Sheet: Lack of Sleep and Sleep Apnea
– Jon teaches if sleep apnea persists it is very difficult to positively affect the FAT Program. -Snoring at night and/or a client with 100+ lbs to lose, most likely sleep apnea is a trigger. Strongly encourage they get tested.

– Lack of sleep in general is a form of starvation and therefore a trigger for FAT Program. -Encourage your client to get adequate rest each day. 6-8 hours sleep per day is the general recommendation. A daily nap is appropriate.

Coaching Resources

The Gabriel Method Book
Chapter 13 “Other Forms of Starvation”

Visualisations
Deep Sleep # 6 https://members.thegabrielmethod.com/group-visualization-archive/

Other

What To Do When You Can’t Sleep At Night:
https://www.youtube.com/watch?v=IIQ56ntG7qk

Why Naps Make You Thin:
https://www.youtube.com/watch?v=-GjX5FZ3OuM

Add the Big 3

Coaching Tips

for many the Gabriel Method offers a freedom from the restriction of dieting. This feeling is to encouraged.
a primary principle of The Gabriel Method is to ‘add’. This is particularly relevant when coaching this Action Step.
encourage a client to add the Big 3 not restrict themselves to just the Big 3. In time the components of the Big 3 (Protein, Fat and Live Food) will be what the client is drawn to eat however initially this may not be the case.

Coaching Resources

The Gabriel Method Recipe Book

Support Group

Jon’s Blog

How to make Johnny Chow
https://members.thegabrielmethod.com/how-to-make-jonny-chow/

How are you energizing your body? (snack recipes)
https://members.thegabrielmethod.com/energize-your-body-2/

Creative Raw Food
https://members.thegabrielmethod.com/creative-raw-food/

What to eat at a fast food restaurant
https://members.thegabrielmethod.com/what-to-eat-at-fast-food-restaurant/

What to eat at the airport
https://members.thegabrielmethod.com/what-to-eat-at-the-airport/

What to eat at the cafe
https://members.thegabrielmethod.com/what-to-eat-at-a-cafe/

What to eat at a bakery
https://members.thegabrielmethod.com/what-to-eat-at-a-bakery/

What type of bread to eat
https://members.thegabrielmethod.com/what-type-of-bread-to-eat/

What to eat on the go
https://members.thegabrielmethod.com/on-the-go/

Eating earlier helps you lose weight
https://members.thegabrielmethod.com/eating-earlier-helps-you-lose-weight/

Can fat be healthy
https://members.thegabrielmethod.com/can-fat-be-healthy/

Eat healthy anywhere
https://members.thegabrielmethod.com/eat-healthy-anywhere/

Recipes

https://members.thegabrielmethod.com/category/recipes/
https://members.thegabrielmethod.com/category/recipes/recipe-videos/

Visualisations

Living in Abundance – Main Library
https://members.thegabrielmethod.com/category/visualization-main-library/

Total Digestion – Main Library
https://members.thegabrielmethod.com/category/visualization-main-library/page/2/

Healing your body # 5
https://members.thegabrielmethod.com/group-visualization-archive/

Fighting your cravings # 11
https://members.thegabrielmethod.com/group-visualization-archive/

Nourish your body # 13
https://members.thegabrielmethod.com/group-visualization-archive/

Master Classes

Eating the Big 3 – Heather Fleming
https://members.thegabrielmethod.com/heather-fleming-master-class/

Easy, healthy home cooking, breakfast and lunch – Chef Diana Keuilian
https://members.thegabrielmethod.com/home-cooking-master-class-part-1/

Easy, healthy home cooking, dinner and snacks – Chef Diana Keuilian
https://members.thegabrielmethod.com/home-cooking-master-class-part-2/

Vibrant Living – Donna Gates
https://members.thegabrielmethod.com/vibrant-living/

Expert Series

Whole Life Nutrition – Tom Malterre
https://members.thegabrielmethod.com/expert-series-tom-malterre/

Meals that heal inflammation – Julie Danulik
https://members.thegabrielmethod.com/meals-that-heal-inflammation/

Myth Busters – Tim Noakes
https://members.thegabrielmethod.com/myth-busters/

How to stop food cravings with EFT – Carol Solomon
https://members.thegabrielmethod.com/how-to-stop-food-cravings-and-lose-weight-with-eft/

Ultimate health and longevity – Dr Joel Furhman
https://members.thegabrielmethod.com/ultimate-health-and-longevity/

Take morning probiotic supplement (see glossary)

Coaching Tips

many clients will present with history of Digestive System dysfunction to a degree. Inflammation, nutritional famine are key triggers of the FAT Program and both can be positively affected by improving a client’s digestive process.
to further aid the Digestive System encourage the frequent intake of fermented foods

Coaching Resources

Jon’s Blog

Digestive Health from the Inside Out https://members.thegabrielmethod.com/digestive-health/

Friendly Bacteria
https://members.thegabrielmethod.com/friendly-bacteria/

Detox with friendly bacteria
https://members.thegabrielmethod.com/detox-with-friendly-bacteria/

Can unfriendly bacteria make you fat
https://members.thegabrielmethod.com/unfriendly-bacteria/

Jon’s Blog – Wheat, the perfect modern day poison https://members.thegabrielmethod.com/wheat-the-perfect-modern-day-chronic-poison/

Visualisations

Total Digestion
https://members.thegabrielmethod.com/category/visualization-main-library/page/2/

Vibrant Energy # 1
https://members.thegabrielmethod.com/group-visualization-archive/

Healing your body # 5
https://members.thegabrielmethod.com/group-visualization-archive/

Fighting your cravings # 11
https://members.thegabrielmethod.com/group-visualization-archive/

Nourishing your body #13
https://members.thegabrielmethod.com/group-visualization-archive/

Beautiful body # 16
https://members.thegabrielmethod.com/group-visualization-archive/

Expert Series

Probiotics and Cultured Food – Donna Schwenk
https://members.thegabrielmethod.com/probiotics-and-cultured-foods/

Vibrant Living – Donna Gates
https://members.thegabrielmethod.com/vibrant-living/

Drink more water

Coaching Tips

chronic dehydration affects 80% of the population and is a major trigger of the FAT program.
often dehydration is mistaken for hunger
whilst one of the most simple actions to add often met with resistance. Look to find alternatives other than water for the more ‘fussy’ client
being dehydrated is a strong influence on a person’s Digestive System’s health, and this system’s health is strongly correlated with the FAT Program.
colour of urine is a good indication of hydration level, aim for pale straw to clear

Coaching Resources

Support Group

Jon’s Blog

Want to give up Soda? Try these healthy alternatives
https://members.thegabrielmethod.com/healthy-soda-alternatives/

Alkalized Water
https://members.thegabrielmethod.com/alkalined-water/

Should I drink water with meals?
https://members.thegabrielmethod.com/should-i-drink-water-with-meals/

Real Juices
https://members.thegabrielmethod.com/real-juices/

Juicing on the go
https://members.thegabrielmethod.com/juicing-on-the-go/

Visualisations

Nourishing your body #13
https://members.thegabrielmethod.com/group-visualization-archive/

Healing your body # 5
https://members.thegabrielmethod.com/group-visualization-archive/

Fighting your cravings # 11
https://members.thegabrielmethod.com/group-visualization-archive/

Total Digestion
https://members.thegabrielmethod.com/category/visualization-main-library/page/2/

Expert Series

Wild Food Secrets with Daniel Vitalis
https://members.thegabrielmethod.com/wild-food-secrets/

Juicing, Healing & Weight Loss with Jason Vale
https://members.thegabrielmethod.com/expert-series-jason-vale/

Do evening visualisation

Coaching Tips

this daily mind/body practice is an important tool for each client in that it reduces stress and encourages a restful sleep.
it is ok if they fall asleep during
they can do it just prior to going to bed
headphones do work best
if bored or not finding this visualisation effective suggest alternate visualisation or action from resources below

Coaching Resources

Jon’s Blog

Power of Meditation
https://members.thegabrielmethod.com/power-of-meditation/

Meditation activates the immortality enzyme https://members.thegabrielmethod.com/meditation-activates-immortality-enzyme/

Meditation better than lifting weights
www.thegabrielmethod.com/members/meditation-better-than-lifting-weights/

Stress and Obesity
https://members.thegabrielmethod.com/stress-and-obesity/

Visualisations

Main Library https://members.thegabrielmethod.com/category/visualization-main-library/

Group Visualisation Library (specific theme visualisations)
https://members.thegabrielmethod.com/group-visualization-archive/

Master Classes

Health and Medical Benefits of Meditation- Dr Paula Watkins
https://members.thegabrielmethod.com/expert-series-dr-paula-watkins/

Do Morning Visualisation

Coaching Tips

any time spent visualising is beneficial for the client and the morning visualisation is an opportunity for the client to create their ideal GM friendly day.
often this practice of morning visualisation is lost for a time poor client. Not taking the time for visualisation (or any positive action) is often a sign of a deeper belief of poor self esteem.
look to find solutions for the time poor client to create a space for themselves each morning.

Coaching Resources

Jon’s Blog

Jon’s Blog – Power of Meditation
https://members.thegabrielmethod.com/power-of-meditation/

Jon’s Blog – Meditation activates the immortality enzyme https://members.thegabrielmethod.com/meditation-activates-immortality-enzyme/

Jon’s Blog – Meditation better than lifting weights
www.thegabrielmethod.com/members/meditation-better-than-lifting-weights/

Master Class – Health and Medical Benefits of Meditation Dr Paula Watkins
https://members.thegabrielmethod.com/expert-series-dr-paula-watkins/

Visualisations

Visualisation Main Library https://members.thegabrielmethod.com/category/visualization-main-library/

Everyday is a new day # 19
https://members.thegabrielmethod.com/group-visualization-archive/

Gratitude # 24
https://members.thegabrielmethod.com/group-visualization-archive/

Embracing change # 32
https://members.thegabrielmethod.com/group-visualization-archive/

Master Classes

Health and Medical Benefits of Meditation- Dr Paula Watkins
https://members.thegabrielmethod.com/expert-series-dr-paula-watkins/

Add Daily GM Break

Coaching Tips

the objective of a Daily GM Break is an activity which reduces the client’s accumulated level of daily stress
It maybe a client schedules several of GM Break in their day
this reduction of stress positively influences their ability to burn fat, as Lifestyle Stress being a trigger for the FAT Program
for many it is necessary to schedule this break into their day to ensure it is done
ideally a break from their work/home surrounds is of benefit (moving outside will do it)
Examples of a GM Break could be resources from the GM programs Fitness, Yoga, Qi Gong, Tapping, visualisation or any/other relaxation technique