Inner Glow 6mth Prog



1st Month - June 2021

WEEK 1: Introduction

  • Brief Overview of the Programme
  • Accountability
  • Connection through Stories
  • Creating your Vision
  • Wheel of Life Exercise
  • Clarity Exercise - Visualising your life 1 year from now

  • Staying open to Curiosity
  • Maslow's Hierarchy of Needs
  • Beliefs - I am worthy
  • Sabotage awareness
  • Fear of Success
  • I deserve to be loved, beautiful
  • Inner Motivation through
    Finding your 'WHY' - 7 Levels Deep
WEEK 3: Creating a Vision Board with Mell Larsen

  • Mel Larsen Vision Board Expert & Coach
    will guide you through the process
    of how to create a Vision Board
    for your success
  • Visulise your life 1 year from now
  • Capture images to represent your ideal life

  • Effects of Stress on body and emotions
  • Hormones - Cortisol & Adrenaline
  • Understanding your Emotions that trigger bad habits
  • Tree of Life:
    Symptoms, Emotions, Events, Limiting Beliefs
  • Write your Event, Emotions and Limiting Beliefs
WEEK 5: Tools for Transformation

  • Tapping into Emotions & Beliefs (EFT: Emotional Freedom Technique)
  • Learn Empathy Codes to bring deep healing
  • Re-coding Mediation
  • Meditation to help re-write old emotions, beliefs and stories
  • Create your new Vision
  • Delete old emotions

2nd Month - July 2021

WEEK 6: Habits

  • Understanding how habits are formed
  • Creating 1 Degree Change
  • How to achieve Good Habits
  • Disrupting Old Habits
  • Power of Distraction, Pairing and Stacking
  • Recommended Reading
  • Introduction to Daily Food Diary

WEEK 7: Self-Compassion

  • Expert on Personal Growth - Mary O'Connor
  • What is Self-Compassion
  • How do we turn towards yourself with empathy
  • Bring yourself into the centre of your World
  • Turn 'I Should' into 'I Could'
  • Creating Choice
  • Don't give up on yourself
WEEK 8: Cutting Negative Ties

  • Meditation for Relieving Stress
  • Heart Vitality Breath (30secs x3 times)
  • Expanding Into Love - Connection Meditation
  • Connect with Angels
  • Cutting Negative Ties
  • Heart Full of Gratitude
  • Daily Gratitude Journal (x3 things)

3rd Month - August 2021

WEEK 9: Cravings

  • Negative Effects of Stress
  • 2 Hormones caused by stress
  • Habit Stacking
  • Power of Hydration
  • Negative Effects of Sugar
  • Understanding Sugar Cravings
  • 2 Herbs to help curb cravings
  • Meditation for Addictions
  • Tapping for Emotional Eating

WEEK 10: Sugar Detox

  • Making a Commitment
  • Understanding what derails you
  • Create 1 Degree Shift
  • Choice
  • Mini Health Assessment
  • Accountability & Support

WEEK 11: Adrenals

  • HPA Axis (Hypothalmus, Pituatary
  • Stress & HPA
  • Stress & Adrenals
  • Effects of Cortisol
  • Journal Your Biggest Stressor 
  • Adrenal Fatigue
  • Sympathetic vs Para-Sympathetic
  • Simple Breath for Sleep
  • Effects of Nostril Breathing

4th Month - September 2021

WEEK 12: 7 Day Morning Detox

  • Toxicity Quiz
  • Morning Routine
  • Balancing Hormones
  • Wake Up 
  • Detox Water Recipe
  • Tips for making Detox Water
  • Meditation
  • Gratitude
  • Move your Body
  • Cleansing to Support Detox
  • Cold Therapy

WEEK 13: Anti-Inflammatory Foods

  • Acid vs Alkaline
  • Cupboard Staples
  • Gluten Free
  • Acid Alkaline Table 
  • Tapping for Detox Success 

WEEK 14: Nutirional Expert - Ilona Madden

  • Top tips for Balancing Blood Sugars
  • Benefits of Protein with meals
  • What to swap out to support healthy gut
  • Benefits of Fibre
  • Meal Planning

WEEK 15: 

  • Plan for Healthy Eating
  • Functional Hormone Pyramid
  • Cortisol and Insulin 
  • Metabolism
  • Busting Myths about Hormones
  • Setting 3 Health Goals
  • Hormone Balance Food Swaps
  • Hormone Balance Food List

5th Month - October 2021

WEEK 16:

  • What you resist persists
  • How to tune in to your body's needs
  • Letting go of resistance
  • Live on Purpose
  • 5 Steps to Successfully Balance Hormones
  • Importance of Sleep - Melatonin and Cortisol
  • Hormone Elixir - Protein Shake

WEEK 17:

  • Subtle yet Powerful way to Balance Hormones
  • Heal on a deeper level
  • Healing the Chakra System
  • Each Chakra relates to a Gland / Organ
  • Meditation for Releasing Stress (x5mins)
  • Meditation for Releasing Fear (x3mins)
  • Main Elements of first 3 Chakras
  • Developing your Intuition

WEEK 18:

  • Staying on Track
  • Keeping Healthy Snacks to hand
  • Healthy Snacks options
  • Smoothies Recipes
  • 3 Step Process to Mix your own Smoothies

6th Month - November 2021

WEEK 19:

  • Meal Planner
  • Create your Own Meals
  • Heart Chakra
  • 3 min Meditation for Forgiveness

Additional Class Resources



  1. Create Your Own Inner Glow Meals
  2. Inner Glow Weekly Meal Planner


  1. Acid / Alkaline Table
  2. Cupboard Staples
  3. Recipe for Quinoa Tabbouleh

Skin Healthy Juice

Videos for Chakra Healing

A mix of Hatha & Kundalini Yoga practices and Meditations to help bring balance to the Chakra System and Glandular, Endocrine System.

Videos for Vitality & Health

A mix of Hatha & Kundalini Yoga sets to help support a healthy digestive system, release stress and support the overall health of your body & mind.

Working with the Glands, Adrenals and Core to support your body back to balance.

Boost Your Immune System with Better Sleep

Feelgood Friday Masterclass with Johann Callaghan (Sleep Expert) 

Boost Your Immune System with Better Sleep
Get the understanding you need to empowering sleep success!

Beat the Sugar Cravings

Feelgood Friday Masterclass with Ilona Madden (Nutritionist) - Beat the Sugar Cravings

Tips on how to Beat the Sugar Cravings -

"It seems that it is mainly sugar cravings that seem to sabotage the best efforts of sticking to a diet long term. 
Watching my clients, reading numerous books and following other health practitioners, I've come up with some practical tips and tricks to deal with your cravings, without having that feeling of deprivation." Ilona Madden





Worksheet: Daily Meditation Tracker

Breathe Beyond Stress Meditation

Meditation Starts at 4mins
(Listen to Video for full explanation)




Heart Vitality Breath

Heart Vitality Breath - Practice every morning to kickstart your day with positive energy/
Practice the 3min Breath to Relieve Stress and follow with this Heart Vitality Breath





Worksheet: Daily Food Diary

Meditation Audio

Changing Beliefs Guided Meditation Audio

by Yoga Soul Academy


Tapping Points for EFT

How to use Tapping to clear Subconscious thoughts and emotions
EFT (Emotional Freedom Technique)
Inner Glow tapping points
Watch this Video for a full instruction on how to tap and where you can find the tapping points.

Worksheet: Beliefs & Habits


Worksheet: Habits & Emotions


Worksheet: 7 Levels Deep - Finding your WHY

Bonus Material

Bonus Videos:

Learn 2 simple breaths to Calm and Support Healthy Digestion

  1. Long Deep Breathing:
    Helps Reduce Stress
  2. Breath of Fire::
    Boosts Energy and Supports Healthy Digestion