Registered Dietitian 

NASM Certified Personal Trainer 

This course is for you if you:

1. Are tired of having an unhealthy mindset around your nutrition or fitness goals.

2. Want to move away from the all-or-nothing, fad-diet approach and begin creating a sustainable, balanced routine.

3.Want to learn the basics of nutrition to empower yourself to build a routine centered around your unique needs—and avoid the confusion caused by misinformation on social media and online.

4. Want to decrease feelings of “guilt” and “shame” around certain foods and begin experiencing the freedom that comes with balance.

 The purpose of this course is to walk you through the basic components of nutrition and how they can be applied to your individual needs and lifestyle. The following videos will take you through a daily educational topics + a handout!

Visit www.carliewilliamsfitness.com to learn more about this course or to purchase unlimited access to this course!


This can be Done with No Equipment

Nutrition Course Intro: Improving Your Relationship With Food & Nutrition

Day 14: Putting It All Together 

This video covers:
1. A summary of the course and how to integrate the key concepts from each topic.

2. A weekly journal template to apply the course material or use as a helpful resource!

View The Day 14 Handout Linked Here: https://www.canva.com/design/DAGmWAmruJs/6kcjkMBOCQc6Oshdp5sS1g/view?utm_content=DAGmWAmruJs&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=haf1b19b100



View The Printable Weekly Journal Template Linked Here:
https://www.canva.com/design/DAGmVwGUJIQ/f_vARW6ND7p8CLPCi2LDmw/view?utm_content=DAGmVwGUJIQ&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hea1380449e


Nutrition Course Day 14: Putting It All Together 

This video covers:

1. An overview of 5 actionable coaching tips to help you push through periods of low motivation.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 13 handout on this link:
https://www.canva.com/design/DAGlAhyVB5E/wwTVUi9DvQIb-2BroXLIwg/view?utm_content=DAGlAhyVB5E&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h0baa66fe6e


Nutrition Course Day 13: 5 Tips When Feeling Unmotivated 

This Video Covers:

1. An overview of the nutrition facts label, how to read each component, and what each component means.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 12 handout on this link:
https://www.canva.com/design/DAGj5LSmjXo/xZ-h7q5nvgyOYFzO-CtLYw/view?utm_content=DAGj5LSmjXo&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hef44916b95



Nutrition Course Day 12: The Nutrition Facts Label

This video covers:

1. Best practices for weekly meal prepping.

2. Tips on structuring your meal prep routine to fit your individual needs, goals, and schedule.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 11 handout on this link:
https://www.canva.com/design/DAGirn6P4dc/fDycdNCXARblBiUHwBA_8w/view?utm_content=DAGirn6P4dc&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h9c1005ab95


Nutrition Course Day 11: Meal Prep 101

This Video Covers:

1. An overview of fad diets and why they may be detrimental to long-term goals.

2. 10 key indicators to help you spot a fad diet!

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 10 handout on this link:
https://www.canva.com/design/DAGhQHWvEUs/HQ9CYCTql5psSq398ocATg/view?utm_content=DAGhQHWvEUs&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=he022536523



Nutrition Course Day 10: How To Spot A Fad Diet

This Video Covers:

1. Best practices and common misconceptions when weighing yourself to measure progress.

2. Reasons why the scale only provides part of the picture and why it's important to consider other factors when tracking progress.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 9 handout on this link:
https://www.canva.com/design/DAGejPtXkEw/JjMWUxoA82GWb7OXnF9UrQ/view?utm_content=DAGejPtXkEw&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h4bada7200




Nutrition Course Day 9: The Scale

This Video Covers:

1. An overview of energy balance and how to calculate your specific needs based on your goals.

2. How this number impacts your nutrition and fitness-related goals.

3. Examples of different approaches to meet energy needs according to individual preferences.

4. Why specific foods can’t be labeled as “good” or “bad” and the importance of looking at the full picture.

5. The importance of focusing on an approach that works best for each individual.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 8 handout on this link: https://www.canva.com/design/DAGd527sM5A/24bNZYzz8Ya49qLqK0nrAQ/view?utm_content=DAGd527sM5A&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hefff6199ec



Nutrition Course Day 8: Understanding Your Specific Calorie Needs 

This Video Covers:

1. An overview of limiting beliefs and how they can hold us back from reaching our goals.

2. Simple steps to identify nutrition- or fitness-related limiting beliefs, and how to start working through them.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 7 handout on this link: https://www.canva.com/design/DAGcH6kAmPg/irgVt7COQaqAVlICqXpV8Q/view?utm_content=DAGcH6kAmPg&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hcb936eef3b



Nutrition Course Day 7: Limiting Beliefs 

This Video Covers:

1. A template for building meals that support optimal nutrition.

2.Key nutrients to help maintain balanced hunger levels.

3. Examples of how this template can be personalized to meet individual needs.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day  handout on this link:
https://www.canva.com/design/DAGaEZ77SE0/5OtoZ8sxqGFolrx9LwnxqA/view?utm_content=DAGaEZ77SE0&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h505a68669e


Nutrition Course Day 6: Building A Balanced Plate

This Video Covers:

1. An overview of how to replace a "negative" behavior with a "positive" one.

2. How this method can support you in making a behavior change or working through negative thought patterns.

3. The benefits of using this approach, as opposed to focusing solely on restriction.

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 5 handout on this link: https://www.canva.com/design/DAGX_5REeoI/9u64LlsWI82MZo--LyE7NA/view?utm_content=DAGX_5REeoI&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hb03af68a40



Nutrition Course Day 5: The “Replace” Method 

This video covers:

1. The Hunger Scale: An overview and where to aim throughout the day.

2. The benefits of maintaining balanced hunger levels and how it relates to your goals.

3. Understanding where you typically fall outside of the "green" on the Hunger Scale, and brainstorming ways to prevent this.

4. Key nutrients that help maintain balanced hunger levels!

Visit: www.carliewilliamsfitness.com to purchase this course for unlimited access or to directly click the handout link!

View the day 4 handout on this link: https://www.canva.com/design/DAGVXSS9Q1o/PmX5VRJYn90cN16M5EmMtA/view?utm_content=DAGVXSS9Q1o&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hfc0561c2f



Carlie Williams

@carliewilliamsfitness

Cardio

HIIT

Strength

Low Impact

Interval Training

Nutrition & Diet