26-Week Lifestyle Change Weight Control *Online* Group
Get 26 Weeks of expert guidance and community support
- want to lose more weight
- prevent regaining the weight they’ve lost
- have participated in our programs before
- are new to our program.
Next Start Date: Monday, Nov. 18
Time: 6:00pm to 7:15pm ET
Place: ZOOM link shared upon registration
Frequency: Sessions meet once a week on Mondays for 26 weeks at 6:00pm ET to 7:15pm ET
Fee: $50 per session
Your Coaches
Dr. Megan Pietrucha, Psy.D.
Clinical and Sport Psychologist
Molly Wangsgaard, MS, NSCA-CPT, CHWC
Registered Dietitian Nutritionist, Certified Personal Trainer
Rich Weil, M.Ed., CDE
TWC Program Founder and Director, Exercise Physiologist, and Certified Diabetes Educator
We could not be more thrilled to be working with Dr. Megan Pietrucha (clinical psychologist) and Molly Wangsgaard (registered dietitian/nutritionist), on this 26-week program. They are truly experts in their fields, hard-working, smart, knowledgeable, and 110% committed."
FOR ACCOUNTABILITY, KEEPING TRACK OF YOUR PROGRESS, AND MAKING SURE NO ONE FALLS THROUGH THE CRACKS, YOU WILL BE ASKED TO
- Weigh yourself on the morning of your group session,
- Enter your weight in our secure database, and then
- You will receive feedback by email from Rich
Topics Covered
Here is a partial list of topics that are in the curriculum so far. The staff meets regularly as a team during the program to be 100% certain that we are meeting your needs.
Our programs encompass Behavioral, Nutritional, and Exercise aspects of weight loss and weight transformation.
Our Topics Are
Research Based
Expert Led
Community Focused
Behavior Topics
- Self-compassion | Emotional awareness
- Challenge and change your irrational beliefs
- Maladaptive perfectionistic thinking and enhancing your adaptive perfectionism
- Mindfulness, emotion regulation and radical acceptance Brain and Weight Loss Science (including habit formation and changing maladaptive habits)
- Strategies for coping with food cues and cravings
- Coping with addiction to food and rewiring the brain
- Weight loss plateaus and what to do about them
- Set point, thrifty genes, and compensatory biological mechanisms that make losing weight and preventing regain challenging
- Coping with chronic disease | Stress management
- Assertiveness – learning how to say “no”
- Procrastination and strategies for behavior activation
- Principals of classic and operant conditioning
- Ambivalence and intentional change
- Behavior chains | Intention-implementation |Stages of change
Dr. Pietrucha not only brings a new voice to the program, but she brings expertise in areas that I know will not only be new to many of you, but directly apply to help with losing weight and preventing regain. Those topics include improving performance (a real specialty of hers), motivation, coaching, psychological treatments such as Dialectical Behavior Therapy, Acceptance and Commitment Therapy, and of course, our foundation, Cognitive Behavior Therapy.
She and I see eye-to-eye on many aspects of weight control, including resilience (the most important factor in losing weight and preventing regain), self-efficacy, finding the “zone” and flow, values clarification (self-expression/exploration and its application to weight loss), focus and focus fade, analysis paralysis, and on her website she says willpower is b*** s***, which made me want to hire her immediately!"
Nutrition Topics
- Food and Diet Planning | Food for satiety
- Creating and maintaining food plans
- The latest research and review of popular diets such as intermittent fasting and plant-based; what works, what doesn’t.
- Coverage of volumetrics and portion control
- Manipulating the diet for optimizing weight loss and preventing regain
- Food and inflammation, anti-oxidants, and the microbiome
- Macronutrients, minerals, vitamins, and fiber for weight loss
- Mechanics of appetite regulation and defeating compensatory biological mechanisms that make losing weight and preventing regain difficult
- Timing of meals for optimizing metabolism and losing weight
Exercise Topics
- Exercise planning and strategies for maintaining physical activity
- Resistance and aerobic exercise
- Yoga, Pilates, and other alternative exercise modalities
- Exercise and physical and mental health
- Exercise, losing weight, and preventing regain of lost weight
- Exercise and preserving metabolic rate
- Exercise and sedentary lifestyle
- P.E. 101 – all the information about the body and how it functions that you should have learned in PE as a kid but didn’t!
GET STARTED TODAY!
Complete the form below to register for any of our groups, webinars, or classes.