Course curriculum

  • 1

    Welcome and Getting Set Up

    • Hey There - Watch This Before You Do Anything

    • Register for your Welcome Session

    • RMR WEB APP - Recipes, Meal Plans and Other Resources

    • WhatsApp Notifications and Facebook Community

    • What to Do Now

  • 2

    Weekly Workshops

    • About the Workshops

    • Welcome Session

    • Tuesday Mindset with Jonno and Coaches

    • Wednesday Nutrition with Bridget Surtees (Registered Dietitian)

    • Thursday Psychology with Victoria Webster (Clinical Psychologist)

    • Weekly Reset Workshops

  • 3

    Eat the RMR Way

    • Essential Noakes Videos

    • The 7 Principles of RMR Eating

    • The Red List

    • The Orange List

    • The Green List

    • Achieving and Maintaining Nutritional Ketosis

    • Side Effects of Keto and What To Do About Them

    • Measurement Instructions

    • The 40 RMR Health Habits

    • Optimal Measurements

  • 4

    Making and Breaking Habits

    • Habit Theory

    • Making and Breaking Cues

    • Making and Breaking Cravings

    • Making and Breaking Responses

    • Making and Breaking Reward

    • The Habit Checklist

  • 5

    Doing the Stuff - Stationery and the Habit Cycle

    • The Execution Cycle

    • Habit Documents

  • 6

    Bonus Meal Plans

    • 12 Meal Plans to Get You Started

    • Meal Plan - Relaxed Keto

    • Meal Plan - Quick Meals with Intermittent Fasting

    • Meal Plan - Summer Transformation

    • Meal Plan - Strict Keto with Intermittent Fasting

    • Meal Plan - Fat Sensitive Transformation

    • Meal Plan - Intermittent Fasting with Breakfast

    • Meal Plan - Dairy Free Keto

    • Meal Plan - Easy Keto

    • Meal Plan - Breaking the Plateau

    • Meal Plan - Banter Favourites

    • Meal Plan - Back to Basics

    • Meal Plan - A Winning Week by Jonno