Foundations course
Understanding Sustainable Weight Management
Foundations for long-term change
A practical, evidence-informed course designed to help members understand the fundamentals of sustainable weight management and long-term habit building. No crash plans, no guarantees — just the mechanisms, the trade-offs and a way of working that survives a busy month.
Curriculum
4 modules · 11 lessons · about 124 minutes of video
Module 01
Setting the Frame
What weight is, what it isn't, and how to define a goal you can act on.
Why Most Plans Stop Working
The difference between an approach that works and one you can repeat.
11 min1Free previewOutcome Goals vs Behaviour Goals
Choosing targets you can actually succeed at week to week.
9 minQuiz2Measuring Without Obsessing
Signals worth tracking, and how often to look at them.
12 min1
Module 02
Energy, Appetite and Satiety
How intake actually gets regulated, and what makes a meal hold.
Energy Balance in Plain Language
The mechanism, its limits, and why it is not the whole story.
14 minQuiz1Protein, Fibre and Fullness
Building meals that keep you satisfied for more than an hour.
13 min2Hunger, Cravings and Context
Separating physical hunger from environment, habit and stress.
10 minQuiz1
Module 03
Movement That Supports the Goal
Strength, steps and recovery — chosen to fit the week you have.
Strength as the Anchor
Why resistance training earns its place first.
12 min1Daily Movement and NEAT
The quiet contribution of everything that isn't a workout.
9 minQuiz1
Module 04
Making It Last
Plateaus, holidays, setbacks and the maintenance phase nobody plans for.
Plateaus and What They Mean
Reading a stall correctly before changing anything.
11 min1Planning for Disruption
A minimum viable week for travel, illness and busy seasons.
10 minQuiz2Moving Into Maintenance
The transition most programmes skip entirely.
13 min1