Relish Signature Course: Lighten Up in 90 Days
No more making your lifestyle adapt to some outrageous diet or fitness program! Instead, learn how to make your healthy choices fit into your lifestyle in a way that feels good and natural AND gets you to your healthy goals. Kick off or bump up your weight loss and healthy lifestyle journey with our twelve week, revolutionary, mindfulness based weight loss program by Dr. Brian Alman and Shannon Shearn.
This course was designed, tested, and proven through the years and decades of work Shannon and Brian have dedicated to helping thousands of people lose weight and keep it off! Unavailable anywhere else, they have combined their proven programs and coaching to create this fun and effective course to teach you how to Relish Life. You get daily fitness, nutrition, and mindfulness objectives to help you learn how to create the healthy habits and mindset you need to lose weight and keep it off!
Instructors
Dr. Brian Alman
Brian is a sought-after expert on stress management and mindfulness. He’s also a weight loss pioneer, which is why he’s such an important part of our Treatment Team. You’ll have seen Brian on NBC, CNN and Fox.
Shannon Shearn
Healthy Lifestyle & Weight Management Specialist
Shannon is a personal trainer and weight management specialist. Her unique, mindfulness based approach to weight loss has helped hundreds of people learn to take back control of their health and happiness.
Shannon is a former world renowned circus acrobat, mom of two rambunctious boys, and married to a saint. She is thrilled to be a part of the Relish Revolution!
About this section
Course Instructor
Our Signature Course: Lighten Up in 90 Days
Welcome To The Lighten Up in 90 days Course!
Your Printable Journals Trackers (please download)
Nutrition Resources
Pre-Program Assessment
Week 1
Week 1 Overview
Week 1 Daily Mindfulness technique: Breathe your way through stress
Week 1 Daily Nutrition Objective: Eat Foods Made With Ingredients That Are FOOD
Week 1 Daily Fitness Objective: Find 1 time every day to get active in some way
Week 1 Check in (must complete to move on to next week)
Week 2
Week 2 Overview
Week 2 Daily Mindfulness Technique: Mind & Body Communication
Week 2 Daily Nutrition Objective: Hydrate!
Week 2 Daily Fitness Objective: We’re planking!
Week 2 Check in
Week 3
Week 3 Overview
Week 3 Daily Mindfulness Technique: Second Observer Perspective
Week 3 Daily Nutrition Objective: Meal Timing
Week 3 Daily Fitness Objective: Sun Salutations
Week 3 Check in
Week 4
Week 4 Overview
Week 4 Daily Mindfulness Technique: Self Esteem
Week 4 Daily Nutrition Objective: Nutrient Dense Breakfast
Week 4 Daily Fitness Objective: Alternating Lunges or Hip Bridges
Week 4 Check in
Week 5
Week 5 Overview
Week 5 Daily Mindfulness Technique: Relaxation
Week 5 Daily Nutrition Objective: Veggies with Every Meal
Week 5 Daily Fitness Objective: Push Ups
Week 5 Check in
Week 6
Week 6 Overview
Week 6 Daily Mindfulness Technique: Intuition
Week 6 Daily Nutrition Objective: Explore plant based meals
Week 6 Daily Fitness Objective: Squats
Week 6 Check in
Week 7
Week 7 Overview
Week 7 Daily Mindfulness Technique: Fascinating Place Within Self
Week 7 Daily Nutrition Objective: Learn to Love the Scale
Week 7 Daily Fitness Objective: Supermans!
Week 7 Check in
Week 8
Week 8 Overview
Week 8 Daily Mindfulness Technique: Visualization And Age Progression
Week 8 Daily Nutrition Objective: Carb swaps
Week 8 Daily Fitness Objective: Dips (You Dip I Dip We Dip!)
Week 8 Check in
Week 9
Week 9 Overview
Week 9 Mindfulness Technique: Getting The Past Behind You
Week 9 Daily Nutrition Objective: Dark leafy Greens
Week 9 Daily Fitness Objective: Burpees (I promise it’s not as bad as it sounds!)
Week 9 Check in
Week 10
Week 10 Overview
Week 10 Daily Mindfulness Technique: Committee Meeting For Keeping The Weight Off
Week 10 Daily Nutrition Objective: Eat The Rainbow
Week 10 Daily Fitness Objective: Small Strength Circuits
Week 10 Check in
Week 11
Week 11 Overview
Week 11 Daily Mindfulness Technique: Self-Talk And Weight Loss
Week 11 Daily Nutrition Objective: Legumes and Grains
Week 11 Daily Fitness Objective: Small Circuit
Week 11 Check In
Week 12
Week 12 Overview
Week 12 Daily Mindfulness Technique: Peace And Quiet For Your Mind And Body
Week 12 Daily Nutrition Objective: Treat Yo-self
Week 12 Daily Fitness Objective: Small Circuits
Week 12 Check in
Post Program Survey
