In today's fast paced world, it's easy to forget about taking care of ourselves - developing mindful habits, increasing positivity, and finding purpose are all aspects of personal development that help us to become the best versions of ourselves. The FSTS Personal Wellness Bundle is designed to support you in your commitment to yourself. Invest in the opportunities that await you. The FSTS PW Bundle includes these 6 courses:

1. Increasing Your Happiness
2. Improving Mindfulness
3. Life Coaching Essentials
4. Goal Setting and Getting Things Done
5. Improving Self-Awareness
6. Managing Personal Finances

Course Outline:



Increasing Your Happiness

Module One: Plan Ahead For Happiness

• Routine

• Importance of Sleep

• Early risers

• Commuting

• Case Study

• Module One: Review Questions

Module Two: Plan Your Day

• Arrive Early

• Action Items

• To Do List

• Build in Breaks

• Case Study

• Module Two: Review Questions

Module Three: Relate To Others

• Greet Your Colleagues

• Smile

• Team building

• Socialize

• Case Study

• Module Three: Review Questions

Module Four: Go To Your Happy (Work) Space

• Create a space

• Clear the Clutter

• Bring In Personal Touches

• Add Some Green

• Case Study

• Module Four: Review Questions

Module Five: Accentuate the Positive

• Daily Affirmation

• Positive People

• Limit Negative Interactions

• Build Friendships

• Case Study

• Module Five: Review Questions

Module Six: Use Your Benefits

• Vacation time

• Exercise

• Employee Assistance Programs

• Other Benefits

• Case Study

• Module Six: Review Questions

Module Seven: Take Control of Your Career Happiness

• Professional Development

• Feedback

• Professional Courage

• Mentor, and be Mentored

• Case Study

• Module Seven: Review Questions

Module Eight: Set Boundaries

• Saying “No”

• Saying “Yes”

• Personal Time

• A Full Day

• Case Study

• Module Eight: Review Questions

Module Nine: Practice Positivity

• Positive Interactions

• Practice Gratitude

• Address Conflict

• Silver Linings

• Case Study

• Module Nine: Review Questions

Module Ten: Choose To Be Happy

• Happiness Is a Choice

• Choose Your Stress Response

• Do One Thing

• Make Positive Changes

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up

Internet Marketing Fundamentals

Module One: SWOT Analysis in Marketing

• Strengths

• Weaknesses

• Opportunities

• Threats

• Case Study

• Module One: Review Questions

Module Two: Marketing Research

• Consume All Media

• Determining the Right Price

• Product Development

• Target Audience

• Case Study

• Module Two: Review Questions

Module Three: Real Time Marketing

• Dynamic Content

• Build Followers

• Readiness

• Time, Place and Media

• Case Study

• Module Three: Review Questions

Module Four: Brand Management

• Every Interaction Counts

• Consistency

• Unique Qualities

• Actively Manage Needs

• Case Study

• Module Four: Review Questions

Module Five: Social Media (I)

• Building a Community

• Personal Touch

• Brand Champions

• Sharing

• Case Study

• Module Five: Review Questions

Module Six: SEO Basics

• Original Content

• Keywords

• Value Proposition

• Linking

• Case Study

• Module Six: Review Questions

Module Seven: Social Media (II)

• Content is King

• Blog and Interact

• Webinars

• Monitoring

• Case Study

• Module Seven: Review Questions

Module Eight: Website Characteristics

• SEO Optimization

• Landing Page

• Analytics

• Mobile and Tablet Friendly

• Case Study

• Module Eight: Review Questions

Module Nine: Capturing Leads

• Generating Leads

• Giveaways

• Quality vs. Quantity

• Repeat Customers

• Case Study

• Module Nine: Review Questions

Module Ten: Campaign Characteristics

• Tailor for Your Audience

• Powerful Words

• The 4 W’s of a Campaign

• Monitor and Tweak

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Improving Mindfulness

Module One: What is Mindfulness?

• Buddhist Concept

• Bare Attention

• Memory

• Psychological Concept

• Case Study

• Module One: Review Questions

Module Two: Practicing Mindfulness

• Mindfulness Meditation

• Attention

• Acceptance

• Scanning

• Case Study

• Module Two: Review Questions

Module Three: Emotional IQ

• Purpose of Emotions

• Performance Emotions

• Swing Emotions

• Blue emotions

• Case Study

• Module Three: Review Questions

Module Four: Cognitive Distortion I

• Dichotomous Reasoning

• Magnification and Minimization

• Filtering (Including Disqualifying)

• Jumping to Conclusions

• Case Study

• Module Four: Review Questions

Module Five: Cognitive Distortion II

• Destructive Labelling

• Personalizing

• Blaming

• The Tyranny of the Should

• Case Study

• Module Five: Review Questions

Module Six: Mindfulness Based Cognitive Therapy

• Mental Modes

• Doing Mode

• Being Mode

• Metacognitive Awareness

• Case Study

• Module Six: Review Questions

Module Seven: Mindfulness and Gratitude

• What is Gratitude?

• Gratitude Journal

• Gratitude Exercise

• How to Form a Habit

• Case Study

• Module Seven: Review Questions

Module Eight: Cultivating High Performance Emotions

• Emotion-Cognition-Behavior Triangle

• Cultivating Enthusiasm

• Cultivating Confidence

• Cultivating Tenacity

• Case Study

• Module Eight: Review Questions

Module Nine: Mindfulness and Customer Service

• Individually Focused

• Active Listening

• Building Rapport

• Timing

• Case Study

• Module Nine: Review Questions

Module Ten: Mindfulness and Leadership

• Mental Resilience

• Focus

• Compassion

• Creativity

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up

Improving Self-Awareness

Module One: What is the Self?

• The Physical Self

• The Emotional Self

• The Psychological Self

• The Spiritual Self

• Case Study

• Module One: Review Questions

Module Two: Awareness of the Physical Self

• Scanning

• Progressive Relaxation

• Physical Stressors

• Exercise

• Case Study

• Module Two: Review Questions

Module Three: Time Management

• Organization

• Goal Management

• Priorities

• Procrastination

• Case Study

• Module Three: Review Questions

Module Four: The Emotional Self

• Validity of Emotions

• Utility of Emotions

• Emotional Responses

• Valence

• Case Study

• Module Four: Review Questions

Module Five: Mood Management

• Emotional Intelligence

• Categories of Emotions

• Increasing Emotional Responses

• Decreasing Emotional Responses

• Case Study

• Module Five: Review Questions

Module Six: The Psychological Self

• Thinking Style

• Learning Style

• Personality Style

• Distorted Thinking

• Case Study

• Module Six: Review Questions

Module Seven: Interpersonal Awareness

• Addressing Different Thinking Styles

• Addressing Different Learning Styles

• Active Listening and Body Language

• Transactional Analysis

• Case Study

• Module Seven: Review Questions

Module Eight: The Spiritual Self

• Mindfulness

• Meditation

• Cultivating Positivity

• Gratitude

• Case Study

• Module Eight: Review Questions

Module Nine: Limitations of Self-Awareness

• Navel Gazing

• Excessive Self Discipline

• Humility

• Empathy

• Case Study

• Module Nine: Review Questions

Module Ten: Independence vs. Interdependence

• What is Interdependence?

• Systems Theory

• The Sum of All Parts

• Team Building

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Life Coaching Essentials

Module One: Why You Need A Life Coach?

• Making Life Decisions

• Prioritizing Projects

• Urgent Situations

• Lack of Balance

• Case Study

• Module One: Review Questions

Module Two: The Benefits of Life Coaching

• Set Performance Targets

• Cope with Pressure and Stress

• Develop and Maintain Vision

• Maintain Motivation

• Case Study

• Module Two: Review Questions

Module Three: Life Coaching Challenges

• Lack of Commitment

• Procrastination

• Poor Communication Skills

• Lack of Direction

• Case Study

• Module Three: Review Questions

Module Four: Basic Structure of a Coaching Session

• Develop an Action Plan

• Ask Questions

• Overcome

• Set timeline

• Case Study

• Module Four: Review Questions

Module Five: Essential Skills for Successful Coaching

• Listen with Curiosity

• Take in what you hear

• Reflect with Accuracy

• Questioning for Exploration

• Case Study

• Module Five: Review Questions

Module Six: Life Coaching Tools and Techniques

• Goal Tracking

• Journaling

• Assessments and Forms

• Action Items

• Case Study

• Module Six: Review Questions

Module Seven: Life Coaching Specialized Areas (I)

• Relationship Coaching

• Health and Fitness Coaching

• Family Coaching

• Spiritual Coaching

• Case Study

• Module Seven: Review Questions

Module Eight: Life Coaching Specialized Areas (II)

• General Life Coaching

• Image Coaching

• Communication and Creativity Coaching

• Career Coaching

• Case Study

• Module Eight: Review Questions

Module Nine: Life Coaching Specialized Areas (III)

• Retirement Coaching

• Leadership and Performance Coaching

• Business Coaching

• Executive Coaching

• Case Study

• Module Nine: Review Questions

Module Ten: Apply What You Learned to the Workplace

• Have a Plan

• Link Plan and Goals

• Drills

• Assess Progress

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Goal Setting and Getting Things Done •

Module One: Overcoming Procrastination (I)

• Eat That Frog!

• The 15 Minute Rule

• Case Study

• Remove Distractions

• Reward Yourself

• Case Study

• Module One: Review Questions

Module Two Overcoming Procrastination (II)

• Remove Distractions

• Start Small and Build

• Reward Yourself

• Set Realistic Deadlines

• Case Study

• Module Two: Review Questions

Module Three: Four P’s of Goal Setting

• Positive

• Personal

• Possible

• Prioritized

• Case Study

• Module Three: Review Questions

Module Four: Improving Motivation

• Remember Peak Moments

• Write Your Goals Down

• Use Gamification

• Track Your Progress

• Case Study

• Module Four: Review Questions

Module Five: Wise Time Management

• Urgent/Important Matrix

• The 80/20 Rule

• Utilize a Calendar

• Create a Ritual

• Case Study

• Module Five: Review Questions

Module Six: Tips for Completing Tasks

• One Minute Rule

• Five Minute Rule

• Break Up Large Tasks

• Utilize Technology

• Case Study

• Module Six: Review Questions

Module Seven: Increase Your Productivity

• Repeat What Works

• Get Faster

• Remove “Should” from Your Dictionary

• Build on Your Successes

• Case Study

• Module Seven: Review Questions

Module Eight: To-Do List Characteristics

• Focus on the Important

• Chunk, Block, Tackle

• Make It a Habit

• Plan Ahead

• Case Study

• Module Eight: Review Questions

Module Nine: SMART Goals

• Specific

• Measurable

• Attainable

• Realistic

• Timely

• Case Study

• Module Nine: Review Questions

Module Ten: Mistakes Will Happen

• Accept It

• Bouncing Back

• Adapt and Learn

• If Needed, Ask for Help

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Module One: What is the Self?

Improving Self-Awareness

• The Physical Self

• The Emotional Self

• The Psychological Self

• The Spiritual Self

• Case Study

• Module One: Review Questions

Module Two: Awareness of the Physical Self

• Scanning

• Progressive Relaxation

• Physical Stressors

• Exercise

• Case Study

• Module Two: Review Questions

Module Three: Time Management

• Organization

• Goal Management

• Priorities

• Procrastination

• Case Study

• Module Three: Review Questions

Module Four: The Emotional Self

• Validity of Emotions

• Utility of Emotions

• Emotiponal Responses

• Valence

• Case Study

• Module Four: Review Questions

Module Five: Mood Management

• Emotional Intelligence

• Categories of Emotions

• Increasing Emotional Responses

• Decreasing Emotional Responses

• Case Study

• Module Five: Review Questions

Module Six: The Psychological Self

• Thinking Style

• Learning Style

• Personality Style

• Distorted Thinking

• Case Study

• Module Six: Review Questions

Module Seven: Interpersonal Awareness

• Addressing Different Thinking Styles

• Addressing Different Learning Styles

• Active Listening and Body Language

• Transactional Analysis

• Case Study

• Module Seven: Review Questions

Module Eight: The Spiritual Self

• Mindfulness

• Meditation

• Cultivating Positivity

• Gratitude

• Case Study

• Module Eight: Review Questions

Module Nine: Limitations of Self-Awareness

• Navel Gazing

• Dangers of Excessive Self Discipline

• Humility

• Empathy

• Case Study

• Module Nine: Review Questions

Module Ten: Independence vs. Interdependence

• What is Interdependence?

• Systems Theory

• More than the Sum of All Parts

• Team Building

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Managing Personal Finances

Module One: Module One: The Benefits of Budgeting

• Eliminating Debt

• Generating Savings

• Reducing Stress

• Eliminating Conflicts

• Case Study

• Module One: Review Questions

Module Two: What to Consider Before Creating a Budget

• Income

• Duration

• Expenses

• Spending

• Case Study

• Module Two: Review Questions

Module Three: Types of Fixed Personal Expenses

• Utility Bills

• Housing Bills

• Transportation

• Debt Payments

• Case Study

• Module Three: Review Questions

Module Four: Types of Fluctuating Personal Expenses

• Personal Care

• Entertainment

• Eating Out

• Case Study

• Module Four: Review Questions

Module Five: Establish Your Goals

• Short Term vs. Long Term

• Be Realistic

• Debt reduction

• Saving

• Case Study

• Module Five: Review Questions

Module Six: Determine Where Cuts Can Be Made

• Bad Habits

• Transportation Costs

• Utility Bills

• Entertainment Expenses

• Case Study

• Module Six: Review Questions

Module Seven: Tools

• Software

• Apps

• The Envelope System

• Expenditure Notebook

• Case Study

• Module Seven: Review Questions

Module Eight: Stick With Your Budget

• Weekly Allowance

• Accountability

• Differentiate Accounts

• Self Discipline

• Case Study

• Module Eight: Review Questions

Module Nine: Additional Ways to Make Money

• Make and Sell Items

• Sell Unused Items

• Part-Time employment

• Recycle for Money

• Case Study

• Module Nine: Review Questions

Module Ten: Paying Off Debt

• Credit Reports

• Start Small

• Credit Card Hacks

• Consolidation Options

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up