Hey Beauty!
Welcome to the Ketoga Community
I want to celebrate you for making a courageous decision to boldly and bravely step into the beautiful body you already have. This speaks volumes because it takes both a willingness to be vulnerable and an awareness to recognize what your needs are to move forward. The Ketoga Experience is designed to give you the tools and resources you need to transform your body and embrace who you are, both inside and out.
As you take personal initiative to improve one aspect of your life, you’ve formally committed to improving every aspect of it. You are taking charge over matters in your life that you can control. Woohoo!
I am thrilled to be on this journey with you and I want to celebrate you for rising up and realizing that YOU are the only person who can elicit a positive change in behavior and outcome in your life. Your beautiful body is patiently waiting to be unwrapped and revealed to the world in all of its magnificence.
I want to celebrate you for making a courageous decision to boldly and bravely step into the beautiful body you already have. This speaks volumes because it takes both a willingness to be vulnerable and an awareness to recognize what your needs are to move forward. The Ketoga Experience is designed to give you the tools and resources you need to transform your body and embrace who you are, both inside and out.
As you take personal initiative to improve one aspect of your life, you’ve formally committed to improving every aspect of it. You are taking charge over matters in your life that you can control. Woohoo!
I am thrilled to be on this journey with you and I want to celebrate you for rising up and realizing that YOU are the only person who can elicit a positive change in behavior and outcome in your life. Your beautiful body is patiently waiting to be unwrapped and revealed to the world in all of its magnificence.
The opportunity for success dramatically increases when there is an on-going coaching strategy in place because changing habits and creating possibilities is a process. I look forward to being your personal guide and coach throughout the program.
Now let’s dive into exactly what this process will look like for you and how we are going to make it happen.
The Ketoga Experience is broken down into 6 Core Learning Modules. Each week, we will dive into and explore a different module over a live video call. These calls will also be recorded and can be replayed at any time. Part of the curriculum is to manifest healthy habits and positive lifestyle changes.
You will be completing 3 Ketoga practices per week so you will need to allocate a specific time in your schedule to complete the physical component of the program. Each practice is 45 minutes. I recommend finding a time that consistently works for you. For example, on Mondays and Wednesdays, I am available to practice Ketoga at 7AM. On Fridays, 10AM works well for me.
There is also course work that goes along with each Module. These can be accessed and downloaded weekly as you move through the experience. I recommend allocating 15-20 minutes weekly to complete these.
That’s it! Just follow along and if you have any questions at all throughout the program, you can email me anytime and I’ll respond and also make sure to address your question/s on our calls together.
In the meantime, go ahead and grab your schedule now so you can block out the times in your calendar for the upcoming Ketoga practices and course work. Yes. Right now! Once you have it, download the training calendar so you can input the specific physical practices into your schedule. Now also mark out when you’ll complete the course work.
I look forward to watching your progress!
With all my love, Chantal
Instructional Videos
Weekly Overview
Module One
Start Where You’re At
In order to paint a picture of where you’d like to go and the kind of results you want to achieve, it is important to find out where you are starting from. In this module, you’ll take a physical assessment that serves as a starting point to gauge your innate capabilities. You’ll also establish a baseline so that you have specific markers along the way to keep you moving towards your goals.
Read more, click here.
Documents Needed For This Module
- Assessment & Measurement Tracker (Objective assessment + Week 1 of other assessments)
- Sleep Guide (Week 1)
- Mindset Guide (Week 1)
- Training Calendar
- Progress Tracker
You can find the downloads needed to complete this module in the Downloads Section.
Once you download the Assessment and Measurement Tracker, you’ll notice that there are a few different assessments. In this module, you will be completing the Objective Assessment (about 60 minutes) and Week 1 of the other assessments. I also recommend taking 3 photos so you can visually note your progress. Take one photo from the front, one from the side and one from the back. Write the date on a paper that you can paste on a wall next to you so you have the exact date included in the photos as well.
Complete Week 1 in the Sleep Guide and Week 1 in the Mindset Guide. Use the Progress Tracker document to check off and track your weekly progress.
If you haven’t already done so, also schedule out time on your calendar to complete your Ketoga practices this week.
Module two
Nourish Your Body
Nutrition is a fundamental part of living a healthy, vibrant and energetic life. This module is all about creating a sustainable and easy to follow meal plan that works for you. After all, there is no one-size-fits-all approach for everyone. You’ll have guidance around what foods to include in your day and what foods to stay away from, as well as when and how often you should eat for best results based on your personal goals and needs.
Read more, click here.
Documents Needed For This Module
- Meal Plan
- Assessment & Measurement Tracker (Week 2 of other assessments)
- Sleep Guide (Week 2)
- Mindset Guide (Week 2)
- Training Calendar
- Progress Tracker
You can find the downloads needed to complete this module in the Downloads Section.
Once you have downloaded the Meal Plan, make a grocery list of all of the items you will need. Then schedule a time in your calendar to pick them up and you can begin implementing the plan immediately into your day. I also recommend logging your food in a journal or taking photos of what you are eating on your phone. This will help you to stay on track.
Complete your Ketoga Practices this week and Week 2 of the other assessments, Week 2 in the Sleep Guide and Week 2 in the Mindset Guide.
Module three
Mind Strong Part 1
In this module, we’ll explore the mind and how it relates to being healthy and fit. Mindset is the established set of attitudes and beliefs held by you. What you believe determines how you think and what you will and will not do. These beliefs can keep you on track or completely derail you. You’ll learn how to set your day up for success and how to be more present and aware during the day through a series of exercises designed to increase gratitude and awareness.
Read more, click here.
Documents Needed For This Module
- Assessment & Measurement Tracker (Week 3 of other assessments)
- Sleep Guide (Week 3)
- Mindset Guide (Week 3)
- Training Calendar
- Progress Tracker
You can find the downloads needed to complete this module in the Downloads Section.
Complete your Ketoga practices this week. Continue following the meal plan and tracking your progress. Focus on the mindset as you move through this module and allow it to be at the forefront of all that you do as you complete the Week 3 course work in both the Sleep Guide and Mindset Guide.
Module four
Mind Strong Part 2
This module introduces more mindset exercises to help you dig deeper into how you currently think and explore your current state of mind. In this module, we’ll also spend some time discussing your Ketoga practice and answer any questions related to your current training regimen.
Read more, click here.
Documents Needed For This Module
- Meal Plan
- Assessment & Measurement Tracker (Week 4 of other assessments)
- Sleep Guide (Week 4)
- Mindset Guide (Week 4)
- Training Calendar
- Progress Tracker
You can find the downloads needed to complete this module in the Downloads Section.
Complete your Ketoga practices and the Week 4 course work.
Check in with yourself – how is your Ketoga practice going? Make a note of any questions that have surfaced for you so far. Email them to chantaldalabona@me.com with the Subject Line: Ketoga Experience Questions and I’ll address them during our next live call.
Module five
Let’s Talk Shut Eye and Hydration
You’ll complete a sleep and water assessment to rate yourself in these two categories. Together, we’ll explore simple steps you can incorporate into your day and evening routine to promote healthy sleep patterns. We’ll also figure out if you are staying adequately hydrated and what you can do to optimize this crucial step towards healthy living.
Read more, click here.
Documents Needed For This Module
- Meal Plan
- Assessment & Measurement Tracker (Week 5 of other assessments)
- Sleep Guide (Week 5)
- Mindset Guide (Week 5)
- Training Calendar
- Progress Tracker
You can find the downloads needed to complete this module in the Downloads Section.
Up to this point in the course, you have been laying a foundation to create a holistic and integrative Ketoga practice. The course work for this module continues to build upon this foundation as you complete Week 5.
Also, take a moment to calculate the amount of water you drink on a daily basis. Add up the amount of water in ounces that you drink and make a note of it. Now take your body weight in pounds and divide that number by 2. For example, if you weigh 145 lbs, divide this number by 2 and it totals 72.5. This is the minimum number of ounces of water you want to drink daily. Start including your water intake into your journal.
Module six
Where are you at now?
In this module, we’ll reassess and you’ll see how far you’ve come in such a short amount of time. Your dedication and commitment to finishing what you started will give you an extra boost of confidence towards your next endeavor. By this point, you will have found a steady flow with your Ketoga practice and can continue to incorporate this practice into your daily lifestyle.
Read more, click here.
Documents Needed For This Module
- Meal Plan
- Assessment & Measurement Tracker (Week 6 of other assessments)
- Sleep Guide (Week 6)
- Mindset Guide (Week 6)
- Training Calendar
- Progress Tracker
You can find the downloads needed to complete this module in the Downloads Section.
Your Ketoga Practices this week will end with a reassessment. The reassessment will be exactly the same as the one you completed 6 weeks ago. You will be able to gauge how far you’ve come as you look at the assessment and measurement tracker. Go ahead and take more photos (preferably with the same outfit you wore 6 weeks ago). Take a front, side and back photo with the date included in the photos.
I would love to be able to celebrate with you and share in your success. To receive your Ketoga Experience Certificate of Completion, just send in your completed Assessment & Measurement Tracker and your before and after photos to chantaldalabona@me.com. That’s it! Once it has been received, you’ll also be entered into a drawing to win a one-on-one coaching call with Chantal.
Transformation: Strength & Conditioning
45 min practice for total body transformation.
Sculpt: Core & Glutes
45 minute practice to tone and sculpt the core and glutes.
Downloads…
TRAINING CALENDAR
A day-by-day guideline that helps you stay on track and fit your practice into your day.
PROGRESS TRACKER
ASSESSMENT TOOLS & MEASUREMENT TRACKER
MEAL PLAN
THE JUICING GUIDE
Easy, simple juice recipes.
SLEEP GUIDE
Best practices for a solid night’s rest.
MINDSET GUIDE
Best practices for a calm mind.