Programme Structure
(Week-by-Week)

The 6-week programme begins with a warm welcome and the completion of an online lifestyle and health questionnaire. This step encourages each participant to reflect on their current habits, identify challenges, and set personal goals—while giving the coach a clear starting point for tailored support.

Participants will then attend one 45-minute coaching session each week, either in person at the Aldershot Centre for Health or via telephone or video call. Sessions are offered during the working day or in early morning slots, depending on availability. This makes the programme easy to integrate into the patient’s life and the surgery’s routine.

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Week 1: Foundation Session – “Where am I now?”

• Duration: 45–60 minutes
• Welcome and initial discussion based on the questionnaire
• Explore lifestyle priorities, habits, emotional well-being, and goals
• Set 1–2 personal, realistic health goals and introduce a simple Health Confidence Tracker

 

Week 2: Balanced Eating & Simple Meal Planning

• Learn the basics of nutrient balance (protein, fibre, carbs, fat)
• Structure practical, affordable meals using foods they already enjoy
• Reduce energy dips and snacking by stabilising food patterns

 

Week 3: Reducing Processed Foods & Increasing Protein/Fibre

• Explore common processed food traps and how to spot hidden sugars/salts
• Discover easy high-protein, high-fibre swaps that fuel the body and reduce cravings

 

Week 4: Movement & Energy Habits

• Identify ways to add daily movement without needing a gym
• Understand how energy, rest and exercise are connected
• Create a daily rhythm that supports energy and mood

 

Week 5: Emotional Eating, Stress & Sleep

• Address emotional eating patterns and explore non-food coping tools
• Learn basic stress management and sleep hygiene strategies
• Build simple, repeatable routines for calm and balance

 

Week 6: Review & Relapse Planning

• Reflect on progress, wins, and challenges from the past 5 weeks
• Identify common ‘slip’ points and how to bounce back
• Create a personalised long-term routine with motivation tools and next steps

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Monthly Check-Ins (3 Months Post-Programme)

 

To support long-term success, each participant is invited to a 20–30 minute check-in once a month for 3 months following the programme.

These sessions provide:
• Ongoing encouragement and accountability
• Goal adjustments based on life changes
• A chance to reflect, refocus, and stay motivated

This added layer of support helps participants maintain progress, prevent relapse, and continue building confidence in their health journey.