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Over the next 3 weeks, I'll be guiding you through the basics of Wellness. I'll offer you some tools to make minor changes in your life, which will build on each other exponentially. The more willing you are to dive in and Own Your Power, the faster you'll see changes. What is the best way to use this course? Read each lesson fully. Let it digest in your brain a bit, processing overnight (you'll learn about that in the first chapter!). Don't skip ahead, don't try to do it all at one time. What you can expect by the end of these 3 weeks: *Become more focused *Deal with stress and emotions better *Maintain calm and balance *Enjoy time management /simplify & organize your life *Exercise with injuries *Weight loss/keeping off the weight *Curb sugar addictions *Learn to prepare quick and tasty meals without spending a lot *********************************************************** A description of the chapters and lessons included: Week One: Mind, Body, Spirit Awareness *Sleep (it affects EVERYTHING, and I’ll show you how) *Sport / Exercise routines you can be interested in LONGTERM *Meditation—it’s not some daunting task only accessible to us hippies! *Nourishment for the senses - how can you fully awaken all your senses for your health? *Time Management Hacks - you’ll need more time if you want to be healthy! Week Two: Basics of Nutrition *Nutrient basics - macro vs micronutrients, common misperceptions *Portion control/Serving sizes—do they even matter? *Fad diets/super foods—why are there so many!?! *Digestion and chewing—hint A=B! *How snacking is derailing your weight loss efforts Week Three: Pantry Basics *Clean foods to have on hand / Snacks and healthier choices *Spices (it’s more important than you think and much simpler!) *Reading labels for Additives / Coloring agents / stimulants *Clever marketing scams/ Healthier eating out *Shopping for food: making lists, prepping food, cleaning out your pantry
A 10-minute synopsis of Section 1 and what's covered.
What to expect through this course.
Free recipes and resources for wellness and longevity
A detailed study proving the safety and necessity of eating carbohydrates in moderation. Focus on whole grain carbohydrates... about 55% (which includes starchy vegetables!). Forget dangerous DIEt scams and trends and learn what science is revealing about macronutrients.
Here's bonus material for anyone who took a live or online class, or purchased the Transformation 101 book on my site or Amazon.
How exciting! Thank you, thank you... for putting your faith in me, and for taking a huge step into your own Power. In the next three weeks, I’ll be giving you a host of information, tricks, and ways to align yourself with living more naturally. There’s so much more I’ll cover in-depth in future projects but for now, I just want to provide some very basic information for you. While each week's information should only take an hour, you can access the information for much longer. Please ask questions, engage in discussions, and email me. You have my attention and I want to help you go deeper. Maybe you'll have questions about the information I present, or maybe something else comes up. It's part of the journey, and I'm here to help. The more you're involved, the more you'll get out of it. Just take one item per week to work on... only that. Trust me, let me guide you... there's a lot to uncover! Revisit this program as much as you need to—I hope you do! I believe they design many weight loss programs for failure. First, they rarely empower people once they’re off the program. I understand the reasons behind this... Often, people don’t want to understand the workings of a diet, or they don’t want to do the work to verify the research. Second, there’s a fear that once you know the ins-and-outs of it, you won’t need their program. But we need to be Empowered. And this isn’t a “weight loss program.” It’s about Wellness. It’s all that fun stuff you told me you needed when I sent out that survey a few months ago (I told you there was a reason for it!).😊 We need to understand our bodies better and to tune in to them. There is no one-size-fits-all lifestyle, and that goes for what I will share with you. You may sometimes disagree with me. I ask that you question me occasionally and do your own research if you need to. I also ask that you share your findings and have a dialogue with me about it. What I’ll share is against the norm of society, but is based on research, ancient methods of healing, and practices that are foreign to most people. The mind and body aren’t separate entities. If we want to empower one aspect of our lives, we have to empower other aspects. Otherwise, we’re doomed to hit that iceberg. My goal for you is a HEALTH transformation. Wellness on all levels, not just “looking” good. You already look perfect—I want you to FEEL perfect!
The big "Awwww..." you hear about in the intro and this video? It's revealed here, in the first frame!
Your Assignment - get 7 hours of sleep each night, no excuses!
It doesn't need to be difficult or expensive. In fact, I'll share the easiest, safest, most effective exercise for long-lasting health.
It's easier than you think. I'll share a few different techniques and breathing practices to center you anytime, anywhere.
We abuse our senses more than we acknowledge...
Complete health relies on a few tips I'll share in this section.
Last week, we laid the foundation for your future success. If you didn’t watch or read the material for the courses yet, please do. It’s important you have time and mental clarity if you’re going to progress on this path. So, stop now and catch up, if you need to! These next two weeks will cover the basics of my favourite pastime… food! Whether you currently Eat to Live or Live to Eat, I hope to bring you to the other side by the end of this course. I’ve met plenty of people who had little interest in food until they met me. Years of being forced to eat foods they didn’t like, with a side order of bouts of eating disorders, served with a slice of passionless understanding for what food truly provides, makes for little concern of what’s going in the mouth sometimes. Unfortunately, most of the rest of us struggle with food “issues” (myself included). Whether it’s a constant thought of what the next meal is, how many calories we’ve eaten, what exercise is best for the current plan we’re on, or what the latest fad/research saying, it’s a nightmare. Whichever side of that story you’re on, you’re not alone. We’re a very confused, fat, and sick society. Food doesn’t have to be like that. Over the last decade, I’ve made it a mission to educate those who can’t afford my meal plans and feed those who can afford it but have little time or passion in the kitchen. There’s a shitload of confusing information out there. I battle with discerning Fact from Fad. It’s a hard job and I admit there are times I’ve been wrong. I take the middle road with nutrition. Some Dr’s would disagree with “moderation,” and I fully understand that. I also understand the evidence to support people playing here and there if they are otherwise healthy. I also know what it’s like to try to “convert” someone from a life of junk food to having them drink kale and bean smoothies (yeah, it’s a thing, and is probably really tasty!). My goal is to get you to eat a little better, a little easier, and make better choices when you have food someone else prepares. It’s not a perfect world. We can’t all afford to mortgage our home or go into debt, to eat 100% organic. We don’t all have a support system so we can spend hours in the kitchen prepping. If you’ve started sleeping a little more, or are exercising 15 minutes every couple of days, you’ll need proper fuel. If it doesn’t happen fast enough, you won’t stick with it. I need you to be Empowered. Without further ado, let’s talk about nom noms!
Your Assignments - get 7 hours of sleep each night, Pick 1 new leafy green.
Let's start myth-busting!
An easy formula for you to get all the essentials of health each day.
The hidden dangers of food trends...
How can you heal what you don't understand?
It may derail your weight loss efforts...
Over the last two weeks, we’ve built a foundation for your Transformation. This is a basic 101 course and the information I’ve provided is just the tip of the iceberg. Whether you’re doing this week-by-week or as a crash course, I hope you’re not feeling overwhelmed. If you've skipped any material in the weeks prior, please go back and read those first! The order of how the information was laid out for you is important… The course was designed to give you a chance to explore SMALL changes you can make daily, that will eventually lead to big changes. Your progress and Self-Empowerment on this journey are the Transformation I wanted you to experience. Until you listen to yourself and stand up for what YOU need, “they” win. Whether it’s fearful friends, begrudging family, social media overload, or misinformed newscasts, I hope you’ve felt the shift in how you perceive and react to information. You could have said it wouldn’t work for you. You could have said you’ve tried it all. You could have said nothing and lived in fear of the changes. Becoming Empowered can be a lonely road at first. Your friends and family may not want the changes. They knew who you were and for all of us, there’s Comfort in the Discomfort and Fear of the Unknown. So many people are paralyzed by the temporary thought of losing people. What if they don’t like the new me? What if they leave? What if I suddenly become free of who I was and they expect more from me? What if I expect more of myself? What if this job/partner/friendship no longer has value for me? These seem like dramatic questions when we’re covering the basics of a daily routine, a little exercise, and a lot of nutrition. Never underestimate the Power of Change. Never underestimate the Power of Being You. I applaud you for coming this far on the journey, and I sincerely hope you continue making some changes I've outlined in these past 3 weeks... I know the small changes offered in this course lead you to success. Maybe it’s just a question about a trend you hear of, a daily routine of self-care that reminds you to receive love instead of just giving it, or you now just turn out that light and make the pooch go to bed a little earlier. Whatever YOU define as success, it takes small steps to get there. Whether you Eat to Live or Live to Eat, my goal is to get you to eat a little better and make better choices when you have food prepared by hands other than your own. It’s not a perfect world. Eat as it fits YOUR BODY.
What is the best way to use this course? Watch each lesson and use the PDF provided as we move along. Let the information process overnight, which you'll discover in the 1st chapter. Don't skip ahead & do it all at one time.
 
What will you learn in this course?
  • Become more focused
  • Deal with stress and emotions better
  • Maintain calm and balance
  • Enjoy time management /simplify & organize your life
  • Exercise with injuries
  • Weight loss/keeping off the weight
  • Curb sugar addictions
  • Learn to prepare quick and tasty meals without spending a lot
While no one can tell you the actual cost of being sick or losing a friend or family member, I can tell you one thing from experience. We save money, time, and emotional expense when we're on a path of preventative care. Get on your way to Transformation in just three weeks.

If you're tired of being tired, losing sight of your dreams, or want to know what nutritional path to follow, this course is for you! We'll discuss popular DIEt trends and how you can learn what's best for you, not what others suggest you should do. If you're tired of living in fear or pain, learn how sleep, meditation, time management, and sensory overload are easily reversed.

Your age and health level don't determine your ability to find success in this course. What will determine your success is your intention and determination to own your health.

Who should take this course?

This class doesn't require special equipment, knowledge, or fitness level. However, I didn't create this class for everyone. If you have a clear vision of your goals, feel vibrant all day, every day, or have a perfectly designed life, this class may seem too basic. If you have no intention of implementing the guidelines I'll be offering; then this class isn't for you. If you believe you can survive on 3 hours of sleep, don't have time to exercise, or you can't meditate, you'll find little value in what I'm offering.

The truth is, this class is for people like myself, 20 years ago. It's for those who are starting on a wellness path, those who are tired of popping pills and seeing no results, and those who know there's a better life waiting for them. It's those who don't have access to time or money, who feel they're "left behind," because they can't afford a healthy life. 

Living in tune with nature is the cheapest and healthiest way to find balance and health. I'll teach you tricks from ancient cultures who spend little on healthcare but focus on sunlight, rest, play, social connections, and eating a "poor man's diet."  

What is the best way to use this course? 

Each of the three sections provides a gradual increase in awareness and Empowerment. I've arranged the material in a step-by-step program for Wellness. As I say in the corresponding book, how will you make any of the recipes I suggest or any others you have, if you don’t have time? If you don’t have the mental and emotional support to say no, how will you ever have ANY autonomy? If we can’t gain control of our senses, how will we know they’re out of balance?

Please also answer these questions before you begin. You can complete them here or save them in a journal, just be sure to answer them before you begin. Please don't skip this part of the course. I want you to be Empowered and experience a Transformation. To do that, this is a crucial step. Thank you for joining me!

  • What do you most want to change today?
  • Have you tried to change this before?
  • What have you attempted in the past that didn’t work?
  • Why do you think it didn’t work?
  • On a scale of 0-10, how important is it for you to achieve change today? (10 being most important.)
  • What other areas of your life do you want to change (if any)?

Keep your answers and review them after taking this course. You'll learn how one small habit quickly changes your entire level of vibrancy.

Over the next 3 weeks, I'll be guiding you through the basics of Wellness. I'll offer you some tools to make minor changes in your life, which will build on each other exponentially. The more willing you are to dive in and Own Your Power, the faster you'll see changes. What is the best way to use this course? Read each lesson fully. Let it digest in your brain a bit, processing overnight (you'll learn about that in the first chapter!). Don't skip ahead, don't try to do it all at one time. What you can expect by the end of these 3 weeks: *Become more focused *Deal with stress and emotions better *Maintain calm and balance *Enjoy time management /simplify & organize your life *Exercise with injuries *Weight loss/keeping off the weight *Curb sugar addictions *Learn to prepare quick and tasty meals without spending a lot *********************************************************** A description of the chapters and lessons included: Week One: Mind, Body, Spirit Awareness *Sleep (it affects EVERYTHING, and I’ll show you how) *Sport / Exercise routines you can be interested in LONGTERM *Meditation—it’s not some daunting task only accessible to us hippies! *Nourishment for the senses - how can you fully awaken all your senses for your health? *Time Management Hacks - you’ll need more time if you want to be healthy! Week Two: Basics of Nutrition *Nutrient basics - macro vs micronutrients, common misperceptions *Portion control/Serving sizes—do they even matter? *Fad diets/super foods—why are there so many!?! *Digestion and chewing—hint A=B! *How snacking is derailing your weight loss efforts Week Three: Pantry Basics *Clean foods to have on hand / Snacks and healthier choices *Spices (it’s more important than you think and much simpler!) *Reading labels for Additives / Coloring agents / stimulants *Clever marketing scams/ Healthier eating out *Shopping for food: making lists, prepping food, cleaning out your pantry
A 10-minute synopsis of Section 1 and what's covered.
What to expect through this course.
Free recipes and resources for wellness and longevity
A detailed study proving the safety and necessity of eating carbohydrates in moderation. Focus on whole grain carbohydrates... about 55% (which includes starchy vegetables!). Forget dangerous DIEt scams and trends and learn what science is revealing about macronutrients.
Here's bonus material for anyone who took a live or online class, or purchased the Transformation 101 book on my site or Amazon.
How exciting! Thank you, thank you... for putting your faith in me, and for taking a huge step into your own Power. In the next three weeks, I’ll be giving you a host of information, tricks, and ways to align yourself with living more naturally. There’s so much more I’ll cover in-depth in future projects but for now, I just want to provide some very basic information for you. While each week's information should only take an hour, you can access the information for much longer. Please ask questions, engage in discussions, and email me. You have my attention and I want to help you go deeper. Maybe you'll have questions about the information I present, or maybe something else comes up. It's part of the journey, and I'm here to help. The more you're involved, the more you'll get out of it. Just take one item per week to work on... only that. Trust me, let me guide you... there's a lot to uncover! Revisit this program as much as you need to—I hope you do! I believe they design many weight loss programs for failure. First, they rarely empower people once they’re off the program. I understand the reasons behind this... Often, people don’t want to understand the workings of a diet, or they don’t want to do the work to verify the research. Second, there’s a fear that once you know the ins-and-outs of it, you won’t need their program. But we need to be Empowered. And this isn’t a “weight loss program.” It’s about Wellness. It’s all that fun stuff you told me you needed when I sent out that survey a few months ago (I told you there was a reason for it!).😊 We need to understand our bodies better and to tune in to them. There is no one-size-fits-all lifestyle, and that goes for what I will share with you. You may sometimes disagree with me. I ask that you question me occasionally and do your own research if you need to. I also ask that you share your findings and have a dialogue with me about it. What I’ll share is against the norm of society, but is based on research, ancient methods of healing, and practices that are foreign to most people. The mind and body aren’t separate entities. If we want to empower one aspect of our lives, we have to empower other aspects. Otherwise, we’re doomed to hit that iceberg. My goal for you is a HEALTH transformation. Wellness on all levels, not just “looking” good. You already look perfect—I want you to FEEL perfect!
The big "Awwww..." you hear about in the intro and this video? It's revealed here, in the first frame!
Your Assignment - get 7 hours of sleep each night, no excuses!
It doesn't need to be difficult or expensive. In fact, I'll share the easiest, safest, most effective exercise for long-lasting health.
It's easier than you think. I'll share a few different techniques and breathing practices to center you anytime, anywhere.
We abuse our senses more than we acknowledge...
Complete health relies on a few tips I'll share in this section.
Last week, we laid the foundation for your future success. If you didn’t watch or read the material for the courses yet, please do. It’s important you have time and mental clarity if you’re going to progress on this path. So, stop now and catch up, if you need to! These next two weeks will cover the basics of my favourite pastime… food! Whether you currently Eat to Live or Live to Eat, I hope to bring you to the other side by the end of this course. I’ve met plenty of people who had little interest in food until they met me. Years of being forced to eat foods they didn’t like, with a side order of bouts of eating disorders, served with a slice of passionless understanding for what food truly provides, makes for little concern of what’s going in the mouth sometimes. Unfortunately, most of the rest of us struggle with food “issues” (myself included). Whether it’s a constant thought of what the next meal is, how many calories we’ve eaten, what exercise is best for the current plan we’re on, or what the latest fad/research saying, it’s a nightmare. Whichever side of that story you’re on, you’re not alone. We’re a very confused, fat, and sick society. Food doesn’t have to be like that. Over the last decade, I’ve made it a mission to educate those who can’t afford my meal plans and feed those who can afford it but have little time or passion in the kitchen. There’s a shitload of confusing information out there. I battle with discerning Fact from Fad. It’s a hard job and I admit there are times I’ve been wrong. I take the middle road with nutrition. Some Dr’s would disagree with “moderation,” and I fully understand that. I also understand the evidence to support people playing here and there if they are otherwise healthy. I also know what it’s like to try to “convert” someone from a life of junk food to having them drink kale and bean smoothies (yeah, it’s a thing, and is probably really tasty!). My goal is to get you to eat a little better, a little easier, and make better choices when you have food someone else prepares. It’s not a perfect world. We can’t all afford to mortgage our home or go into debt, to eat 100% organic. We don’t all have a support system so we can spend hours in the kitchen prepping. If you’ve started sleeping a little more, or are exercising 15 minutes every couple of days, you’ll need proper fuel. If it doesn’t happen fast enough, you won’t stick with it. I need you to be Empowered. Without further ado, let’s talk about nom noms!
Your Assignments - get 7 hours of sleep each night, Pick 1 new leafy green.
Let's start myth-busting!
An easy formula for you to get all the essentials of health each day.
The hidden dangers of food trends...
How can you heal what you don't understand?
It may derail your weight loss efforts...
Over the last two weeks, we’ve built a foundation for your Transformation. This is a basic 101 course and the information I’ve provided is just the tip of the iceberg. Whether you’re doing this week-by-week or as a crash course, I hope you’re not feeling overwhelmed. If you've skipped any material in the weeks prior, please go back and read those first! The order of how the information was laid out for you is important… The course was designed to give you a chance to explore SMALL changes you can make daily, that will eventually lead to big changes. Your progress and Self-Empowerment on this journey are the Transformation I wanted you to experience. Until you listen to yourself and stand up for what YOU need, “they” win. Whether it’s fearful friends, begrudging family, social media overload, or misinformed newscasts, I hope you’ve felt the shift in how you perceive and react to information. You could have said it wouldn’t work for you. You could have said you’ve tried it all. You could have said nothing and lived in fear of the changes. Becoming Empowered can be a lonely road at first. Your friends and family may not want the changes. They knew who you were and for all of us, there’s Comfort in the Discomfort and Fear of the Unknown. So many people are paralyzed by the temporary thought of losing people. What if they don’t like the new me? What if they leave? What if I suddenly become free of who I was and they expect more from me? What if I expect more of myself? What if this job/partner/friendship no longer has value for me? These seem like dramatic questions when we’re covering the basics of a daily routine, a little exercise, and a lot of nutrition. Never underestimate the Power of Change. Never underestimate the Power of Being You. I applaud you for coming this far on the journey, and I sincerely hope you continue making some changes I've outlined in these past 3 weeks... I know the small changes offered in this course lead you to success. Maybe it’s just a question about a trend you hear of, a daily routine of self-care that reminds you to receive love instead of just giving it, or you now just turn out that light and make the pooch go to bed a little earlier. Whatever YOU define as success, it takes small steps to get there. Whether you Eat to Live or Live to Eat, my goal is to get you to eat a little better and make better choices when you have food prepared by hands other than your own. It’s not a perfect world. Eat as it fits YOUR BODY.

About the instructors

Alicia Randolph-Lucchesi

There is a middle road between medicine and nature... I’m here to help you find it.
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I didn't have a lot growing up, so I learned to be Clever. Despite being Curious to the point of annoyance for all adults around me, teachers told me I didn’t have good problem-solving skills. Even then, I loved research papers...

I learned Compassion from being raised in a "small" Gulf Coast metropolis of 3,000,000 and sharing an island in New York with 8,000,000 people... I quickly learned how many opinions it takes to make the world go 'round.

They rushed my mother to the hospital by ambulance when I was 13. I learned she had polyps in her esophagus and colon that had ruptured. I also discovered she had diabetes, Hepatitis C, and cirrhosis of the liver from alcohol abuse. While I knew of my father's drinking problem from an early age, I never knew she had a drinking problem until that day… The moment the ambulance left our driveway, I swore I’d never been in my parent's situation. 

I’ve always had a love for proving concepts wrong, pushing the needle, and my father instilled a disdain for trends since my early childhood.

When I was 24, my father died from a sudden heart attack—he was only 46 and had no known heart problems. The grandfather I lived with as a teen passed away 2 years later from emphysema and a stroke. 2 years after that, mom’s diseases took her at the young age of 49.

I was obese when my father died. I was 200 pounds, had acid reflux, hypothyroidism, and heart palpitations. I took the medications my doctor prescribed for each condition, researched natural cures, and was never on medication for longer than a year. I refused to be powerless with my health as I was with theirs. I've been free of medication for almost 20 years.

Since 1995, I’ve studied Ayurveda, herbs and nutrition. On dad’s birthday 2005, I enrolled in a Reiki/Greenfire course and a Master’s in Holistic Wellness. I started an organic skincare company and a plant-based meal delivery service in 2007. In 2013, I began teaching about Wellness in yoga studios, dojos, organic farms, and libraries. 

I've worked for insurance companies, hospital physicians, and chiropractors. I've seen all sides of our "sickcare" system (as I call it). I understand how it works and why it doesn't. I've watched medical and holistic trends come and go; my mission is to eliminate the confusion about being healthy.

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