Nourish Yourself Course

Day 1: Friday 8/13 from 8-9am MST

• This day we will cover the basics of nutrition and discuss the RP Diet App (required for this course -- please have the app downloaded before Day 1 session and fill in all your personal information + choose "Maintenance Diet")
• https://www.rpdiet.app/ (currently 14 days for free)
• Once you are registered you will be emailed a suggested grocery list. You will have a week to acquire all the necessary items to be prepared for Days 2-4 plus give you time to play with the app. On these session days we will be cooking together as I walk you through the steps of creating basic and delicious meals and "batch prepping" the components to use later in the week. During these sessions we will also layer in lectures about deeply caring & nourishing yourself.

Day 2: Friday 8/20 from 6-8pm MST

• We will learn to cook salmon (or fish of your choice), rice, and veggies plus a discussion about reverse searing all kinds of meats.
• Lecture on breath-work and the importance of planning, we will also dive more deeply into the app and review any questions you have.

Day 3: Saturday 8/21 from 12-2pm MST

• We will learn to cook chicken, rice noodles, and a salad plus a discussion about other kitchen appliances you may want to consider aquiring in the future.
• Lecture on sleep habits/hygiene and meal prepping techniques (utilizing the basic components that we will learn to cook together to create multiple meals).

Day 4: Sunday 8/22 from 12-2pm MST

• We will learn to cook ground bison, potatoes, and veggies plus a discussion about what to eat for breakfast (including what kinds of protein powders I recommend) and lunches
• Lecture on daily movement, macros for building muscle, and space for Q+A so you feel confident and able to continue showing up for yourself through how your fueling.

WHAT YOU WILL NEED FOR COOKING:

• 2 pots (small to medium works), at least one with a lid
• A strainer
• A pan that does not have plastic anywhere on it (fully metallic or cast iron) 
• A food scale (your local grocery or kitchen store will have these as well as plenty of options on Amazon; I recommend a digital one)
• A meat thermometer (your local grocery or kitchen store will have these as well as plenty of options on Amazon; I recommend a digital one)