NKD Foundations Online Course
In this lesson, we'll guide you through the layout and systems of how the programme works.
Each section of this course is short and to the point, so you can learn and take action quickly. I’ve also included some interactive tasks to help you apply what you’re learning immediately. This isn’t just about information—it’s about transformation.
You’ll discover how to:
Build your nutrition so that it doesn't feel restrictive.
Stay active in ways you enjoy.
And most importantly, create habits that stick long-term.
By the end of this course, you’ll not only feel more confident in your ability to drop body fat, but you’ll also have the tools to maintain your results for good.
The NKD Nutrition App
In this short video, you'll see this program is hosted on the NKD Nutrition app, and it’s designed to be super easy to follow. You’ll see this course is broken into sections, each focusing on a key aspect of your fat-loss journey.
You can move through the course at your own pace, so whether you have 10 minutes a day or a couple of hours each week, you can make progress on your schedule.
2. – NKD Nutrition System
Welcome to your nutrition system! In this video, I’m going to show you how to make the most of the resources in this program to help you stay on track and achieve your goals.
You can track your calories via the app directly or through Myfitnesspal, however, the NKD Swaps systems is the preferred method to remove having to count calories forever.
The swaps document can be found in your messages on the app and attached below.
Remember, no food is off limits, you can have anything you want, we just look at balancing everything so they fit in with your goals.
Step 3 – Hydration
In this video, we’re going to talk about staying hydrated—an essential part of your journey that often gets overlooked. But don’t worry, I’ll make it super simple and practical for you.
First things first: aim for around 2 to 3 liters of fluids each day. This doesn’t mean just plain water—there are plenty of options to keep things interesting.
Step 4 – Daily Movement
When it comes to losing body fat, increasing your daily movement is a game-changer. It’s not about doing intense workouts all the time—it’s about staying consistently active throughout your day.
A great target to aim for is around 7,000 to 10,000 steps per day. If that feels like a big jump from where you are now, don’t worry! Start by adding an extra 1,000 to 2,000 steps to your current daily average and build from there.
Step 5 – Mindset
We’re diving into a topic that can truly transform your journey: your mindset. What’s going on in your mind plays a massive role in your progress, so let’s talk about how to set yourself up for success.
First, let’s get clear on this: Fat loss isn’t just about what you do—it’s about how you think. Challenges will pop up, but having the right mindset will help you stay consistent, even when things get tough.
One of the most powerful shifts you can make is to focus on progress over perfection. It’s not about getting everything right every single day—it’s about doing your best and keeping momentum.
Step 6 – EOD Report
These are what will enable us to maintain communication every single day. It will give you the accountability to complete the tasks and show up, but will also enable me to monitor and see your adherance throughout and make changes when necessary.
EOD Example:
Food - To plan but had an extra x,y,z or didn’t eat
Steps - 10234
Mood /10 (10 is amazing)
Hunger /10 (10 is starving)
Energy low/med/high
Fluid 2.5L
Final Step
We have now gone through all the basics of what NKD is all about.
It is now time to start putting everything in to practice
Start by thinking about your meals and building them using the swaps document
Come to the app every day to tick off your steps, fluid and other daily tasks
Complete your end of day report to keep that communication with your coach
If you need anything, we are just a message away!
You've got this!
