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

Coaching Resources

  • Jon’s Blog

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

Energize your body
https://members.thegabrielmethod.com/energize-your-body/

Sunlight and your Health
https://members.thegabrielmethod.com/sunlight/

Sunlight promotes weight loss
https://members.thegabrielmethod.com/sunlight-promotes-weight-loss/

Communicate to lose weight
https://members.thegabrielmethod.com/communicate-to-lose-weight/

Stress at work
https://members.thegabrielmethod.com/stress-at-work/

Feeling safe, strong and protected
https://members.thegabrielmethod.com/feel-safe-strong-protected/

Intuition and Weight Loss (Intuition visualisation practice)
https://members.thegabrielmethod.com/intuition-and-weight-loss/

  • Visualisations

Intuition
https://members.thegabrielmethod.com/intuition-and-weight-loss/

Group Practices (chose from list most relevant for student)
https://members.thegabrielmethod.com/group-visualization-archive/

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

  • Master Classes

Yoga for Weight Loss - Katrina Love Senn
https://members.thegabrielmethod.com/katrina-love-senn-master-class/

  • Expert Series

“Finding your stillness” -  Tom Cronin
https://members.thegabrielmethod.com/category/expert-series/

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

Tapping solutions for Weight Loss - Nick Ortner
https://members.thegabrielmethod.com/tapping-solutions-for-weight-loss/