Module 1:


Congratulations, you have just made an extraordinary commitment to your mind and body health and wellness. 

This program has been designed for you to create the goals and pathways required for yourself and your life nutritionally, physically and emotionally. We will work in regards to your career, your relationships, your creativity, your spirituality, home environment, finances, home cooking, social life and overall happiness.

During this program it is your time to shine, you will be given a world of information and lifestyle strategies and of course I am here to back you up with personal situations that may arise and email support, as well as the wonderful support you will find eventuates in our private Facebook group 'Nourished for Life by Mindchat'.


During these modules you will determine what goals you want to achieve and I will provide you with the tools to formulate attainable action plans.  I will support you by providing guidance, encouragement and holding you accountable to your word. 

Since most of this program occurs outside of the modules... namely your everyday life, the results are really up to you.

You will be invited via Facebook to join our completely private and confidential Facebook group. The group will only contain members who are on Nourished for Life program, who are wanting the same outcome as you.  This will help with accountability in the program and is a great place for us to all share our trials and triumphs. It may seem a bit much now to think about sharing with strangers, but trust me on this, it will make a world of difference in the long run. Plus, we are all here for the same thing, so lets do it together! Together we achieve so much more.

Remember, You have agreed to the confidentiality clause when signing up for the program so please maintain this at all times and be discreet about what you view and hear in the private Facebook page. I have found this a really great place for people to be able to truly open up, and for others to offer advice and support to each situation. 

My email is

Each module has its own files for you to  download to your own device or print off to use at your own discretion. You can also just click on the highlighted words and another window will open with the form for you immediately. Ideally printing out the files is best as you can write all over them!

Again, all of the materials are copyright so please don't spoil the fun.  You may wish to print each module off and create your own folder at home so that you have something tangible you can go back to on a regular basis if that is how you like to operate.

You will also need a notebook, handbook, journal, some paper and a folder. Have you seen our beautiful Mindchat journals, these are a great options for tracking your journey. Something special just for you.

The program will be available to you for the next year, so you can do it as many times as you like! - How awesome is that!?

It's going to be wonderful and I am so excited to have you on board.  You will not regret this experience! So lets get started!



Please read and make the following agreement with yourself, some people like to tick off each bullet point, or simply sign beside it.

It may be an idea to print the agreement out and stick it somewhere you will see it daily. 

I am committed to my own personal health and wellness.

With this commitment I give my word to:

  • Be Coachable
  • Be open to new foods, concepts and exercises
  • Follow through on the commitments I make
  • Eat nourishing foods according to the guidance of my Health Coach and program
  • Exercise according to the guidance of my Health Coach and program
  • Pause and play and laugh
  • Give gratitude in the relationships in my life
  • Develop a listening to my body’s wants and needs
  • Powerfully deal with the stressors in my life





You guessed it!

First up, we need to set some goals. 

Goals are what take us forward in life; they are the oxygen to our dreams. They are the first steps to every journey we take and are also our last. It’s very important that you realize the significance and importance of goal-setting and apply this knowledge in your life. Begin with the end in mind. - Stephen Covey

To help you clarify what health goals or concerns you want to address during your program, please take a few moments to fill in the GOALS FORM and look back towards it every week. Please write three goals for each time period.

It’s important to write these down and accept them. You need a starting point and then something to focus on over time. If you are honest with yourself and write down your true goals you will be amazed at what is able to be achieved.

Goals can be anything from wanting to loose weight, or gain weight, to wanting to be more patient with your children or simply be able to have 30 minutes every day to relax for yourself. There are no limits, goals are so personal and so individual. Take your time to think about what you really want over the next 10 weeks, what really matters to you.

I'd like you to remember to not stress too much about necessarily finding goals and filling out every part of the sheet. Many people find it easier to just set 3 goals for the short term. We will re-address the goals throughout the program so again please do not beat yourself up if you are finding this difficult to start with. I know it can be really confronting to set goals (trust me, I struggle sometimes) but it is a really good starting point.

Once you have written your goals, be it all of them or just a few, take a moment think about how it will feel to be able to tick off all of these, see yourself living the way you want to be living, smell your surroundings, taste the life, breathe it all in.

Your goals don't necessarily also have to be tangible, they could be values focused as well. So instead of saying for example, I want to be more active physically, you could set the goal of "I want to be more organised so that I have time to be more physically active" or if your goal is to move up the ladder in your career, which can be hard to put exact times on job opportunities you could set a goal like "I want to be more focused at work and efficient so when the opportunity arises I can back myself and my performance to take a new role or progressive step in the right direction"  

Right lets make a start on these GOALS


The Circle of life

Next up is the importance of what is really going on in your life. This project can be a huge eye opener and may really help you find a new perspective on your life. You can asses your priorities and use this activity to help figure out what areas of your life you are struggling to find true happiness in, asses why this is happening, and of course make plans and strategies to find balance and happiness in each area.

Some people walk away from this exercise baffled at their results. It's not often that we take a step back from our life to asses it this way. So make sure you are in a calm state of mind and situation when you fill this out. Take a deep breath and most importantly be completely honest with yourself. There are no wrong or right answers. This is why you are here - to find some balance in life and in order to find that balance, we need to be honest.  There is no one watching, you don't have to share this with anyone, but if you want to take this seriously and really find some results then make sure you are not kidding yourself with your answers.




Please click: THE CIRCLE OF LIFE 

1. Place a dot on the line in each category to indicate how satisfied you are with each area. Place a dot at the centre of the circle to indicate dissatisfaction or on the periphery to indicate satisfaction. Most people fall somewhere in between. (see example)

2. Connect the dots to see your circle of life. 

Here is a video to explain the circle of life further:




If you are ready, please discuss your circle of life findings within our private Facebook group (Mindchat Nourished for Life) You may be able to give people ideas in each aspect where your finding fulfilment and others will give you ideas in areas where you are struggling. Now, believe it or not you will have all found this program in your own time, and in your own ways because the universe wanted you to, so it is more than likely that a lot of you are suffering from the same life situations, so go on, be brave and share.  Now, its time to become excited. The aim of this course is to have your 'shape of life' turning into a 'circle of life' over the next 10 modules.

It's always better with more connections.

Put this in the back of your mind and next time you are feeling 'bored' remember all of the segments that you want to find fulfillment from and work on moving that dot out further.  Instead of heading to the pantry to fill the void, stop and think for a moment. "Am I actually hungry right now?" Perhaps now is a good time to focus on something that needs to be addressed from your circle of life.

Maybe you should head out into the garden if you love it so much, and if you are too exhausted to actually garden then just lay down right there on the grass, or sit amongst your beautiful growing nest and lap it up. Be proud of it, or discover some small changes you want to make in the garden and break them down into 'chunks' so to avoid overwhelm! Slowly start the transformation, without thinking of it as such a huge job. 'Chunking' is such a  great way to break things down and deal with them in smaller stages. The aim here is to discover small changes you can make over time. I am not suggesting you go out and break in an entire 4000m of land, but maybe there is one bank that could do with some weeding, or some lawn that needs mowing (there's your exercise in for the day as well)

If something in your circle of life suggested finding more 'you' time, then now is your chance to go and run a bath with some lavender oil, or go and paint your toe nails, go exfoliate, read your book (or in many cases, go to the library and get a book!) indulge in your favourite magazine, watch your children sleep, massage those aching joints, go for a walk, listen to a podcast or some music you have been wanting to listen to for ages. If you only end up getting 10 minutes to yourself - hey its better than nothing right? And you didn't just finish of a packet of tim tams for no good reason!


task 5:

Vegetable cooking

This week your homework (ahhh homework!! yes, that's right, this is your time to shine!) is to experiment with different methods of cooking vegetables. Every night - that's 7 nights (or lunchtimes, or breakfasts) you need to use a different vegetable or a different method of cooking that vegetable. I want pictures of these in the private Facebook group! There are always giveaways for the "best varied vegetable week." 

Have fun with this, have your kids join in, get your husband or friends involved. Always wish you knew how to steam something? It's so easy, and now you have the task set to make it happen - lets see you do it and find out how easy and awesome it is as well.

VEGETABLE COOKING IDEAS FORM - click on the form for some great new ideas.




Last but by NO MEANS LEAST. We need to talk about water.  Water homework.  You need to drink more. Whatever you are drinking at the moment. Up it by 3 glasses per day. The best way to do this is to think every time you head to the kitchen to boil the jug to make yourself a cup of coffee or tea, have a glass of water while the jug is boiling - you may even find you were just thirsty for water rather than tired for a caffeine hit.


Also every time you head to the kitchen for food - grab a glass of water first. See if you really were hungry.  Drinking fresh water has been known to cure diseases, to aid the sick, and to help depression, anxiety and feelings of overwhelm.

That covers, herbal tea, lemon and water, tap or bottled water.

IT DOES NOT COVER: coffee, tea, alcohol of any sort or fizzy drinks, soda water.

Did you know that your body is made up of between 60-75% water? It’s no surprise that how much you drink can affect your health. Too much water could result in mineral imbalances, while too little could cause dehydration, headaches or fatigue. So, how much should you drink? Bio-individuality applies not only to food but also to the amount of water our bodies need to function properly. On average, men should ingest about 3 liters (13 cups) and women about 2.2 liters (9 cups) of water each day. In order to satisfy individual needs, various lifestyle factors need to be taken into consideration. For example, the water content in fresh fruits and green leafy vegetables may increase hydration in the body.

Water intake should be increased in the following situations:

• Hot/humid temperature

• High altitude (above 8,200 feet)

• High exercise level

• Illness of fever, diarrhea, vomiting

• Infections of the bladder or urinary tract

• Pregnancy/breast feeding

• Increased alcohol intake


What is the best type of water to consume?

There are many types of water including tap, bottled, filtered, distilled, and alkaline ionized water. Consumption generally depends on cost and availability, as not everybody has access to the best sources of water.

• Tap water, although the most readily available, may not always be the safest option. Some cities have very good purification systems, while others leave traces of cholination by-products, lead and sometimes bacteria. Research your city’s Consumer Confidence Report distributed every year by the Environmental Protection Agency to see if additional home purification is warranted.

• Water filters can help to remove contaminants when environmental toxins pose a threat to water systems. It is important to know which contaminants are present in your water in order to choose the right filter.

• Distillation, a process consisting of boiling water, has also been found to remove impurities and toxins. However, some believe the naturally occurring minerals in non-distilled water are beneficial to health. 

• Bottled water has become a popular option for individuals without access to safe tap water; however, there are growing concerns about chemicals from the plastic seeping into the water, as well as the effects that the increasing number of bottles is having on the environment.

• Water ionizers are gaining more recognition for their ability to create alkaline ionized water through electrolysis, which may have certain health benefits.

Okay, that's our starting point this week. A lot for you to think about and take some action with.

I don't want to overwhelm you this week, I really just want you focusing on your tasks and on listening to your body a bit more. Working out what works for you and what doesn't, watching what is going onto your plate and thinking about the areas of your life you would like to spend more time on.

A quick re-cap of this week:

Focusing on:

• Adding in much more drinking water

• Completing your goals list

• Filling out your circle of life, and then taking a moment to absorb it all!

• Cooking vegetables in different ways

• Making sure you keep each other up to speed on the group forum.

Please remember you are more than welcome to email me with any feedback. Any trials, triumphs and tribulations. I want to hear it all, the good, the bad and the ugly.  I only want the best for you, and I want your journey to be amazing as well.

Here's to health and happiness

x Jess