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The Library
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TRAIN
Reference Material
[PDF] Holiday Survival Guide
[PDF] Holiday Workout Pack
Foundation Videos
WEEK 1 Train – Intro to weight training
WEEK 1 Train – Weight training terminology
WEEK 1 Train – Getting started in the gym
WEEK 1 Train – Warming up and cooling down
WEEK 2 Train – Planning, programming and holidays
WEEK 2 Train – Rest and Recovery
WEEK 3 Train – Making it “hard enough”
WEEK 4 Train – Contrast week
WEEK 5 Train – Advanced workouts techniques
WEEK 6 Train – Flexibility & core training
WEEK 7 Train – Injuries
WEEK 8 Train – Increasing training volume
WEEK 9 Train – Cardio
WEEK 10 Train – Gaining strength
WEEK 11 Train – Maintaining (Workouts)
WEEK 12 Train – Cycle 2 Workouts
Exercise Library
Leg Exercises
Abs Exercises
Back Exercises
Shoulder Exercises
Chest Exercises
Biceps Exercises
Triceps Exercises
Calf Exercises[/fusion_text][/one_full][one_full last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” hover_type=”none” link=”” border_position=”all” border_size=”1px” border_color=”#d1d1d1″ border_style=”solid” padding=”10px” margin_top=”” margin_bottom=”” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ animation_offset=”” class=”” id=””][fusion_text]
EAT
Reference Material
[PDF] Download The Manual
[PDF] Download The Cookbook
[PDF] Diet Makeover Survival Guide
[PDF] Protein Pancakes Recipe Pack
[PDF] Christmas Treats Recipe Pack
Foundation Videos
WEEK 1 Eat – The Diet Makeover
WEEK 2 Eat – Portion control
WEEK 2 Eat – Meal prep
WEEK 2 Eat – Eating healthy on the go
WEEK 3 Eat – Reintroducing DM foods
WEEK 3 Eat – Counting calories
WEEK 4 Eat – Meal Timing
WEEK 5 Eat – Protein
WEEK 6 Eat – Carbs and Fats
WEEK 7 Eat – Dealing with lower calories
WEEK 7 Eat – The importance of going from 5/7-7/7
WEEK 8 Eat – How to tweak fats and carbs
WEEK 9 Eat – Progressing vs. maintaining
WEEK 10 Eat – The Perils of Maintaining
WEEK 11 Eat – Long term dieting
WEEK 12 Eat – Cycle 2 Nutrition[/fusion_text][/one_full][one_full last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” hover_type=”none” link=”” border_position=”all” border_size=”1px” border_color=”#d1d1d1″ border_style=”solid” padding=”10px” margin_top=”” margin_bottom=”” animation_type=”0″ animation_direction=”down” animation_speed=”0.1″ animation_offset=”” class=”” id=””][fusion_text]
GAIN
Reference Material
Foundation Videos
WEEK 1 Gain – Green smoothie
WEEK 2 Gain – Meditation
WEEK 2 Gain – Sleep
WEEK 3 Gain – Big win
WEEK 4 Gain – Progress to expect
WEEK 5 Gain – How to get back on the wagon
WEEK 6 Gain – How long to expect results
WEEK 7 Gain – Putting yourself first
WEEK 8 Gain – Course correcting
WEEK 9 Gain – Keeping it simple
WEEK 10 Gain – Implementation
WEEK 11 Gain – Maintaining (Mindset)
WEEK 12 Gain – Cycle 2 Mindset[/fusion_text][/one_full]